How Light Should Your Running Shoes Be?

If you’re a runner who’s dealt with persistent injuries or struggled to find the right shoes, there’s a simple solution that could transform your running experience—gait analysis. This technique helps pinpoint issues in your running form, particularly related to overpronation or underpronation, and ensures that you’re wearing the right footwear for your needs. Here’s a comprehensive breakdown of what gait analysis is, how it works, and why it’s essential for every runner.

What is Running Gait?

Your “gait” refers to how you walk or run, including your posture, technique, and the way your feet strike and leave the ground. Everyone’s gait is unique, influenced by factors such as height, weight, and body structure. From the moment we begin crawling as babies, our gait starts to form, and it evolves as we grow. When it comes to running, your gait directly affects your performance and injury risk.

The Role of Pronation in Gait

Pronation describes the way your foot rolls when it strikes the ground. There are three types:

1. Neutral Pronation: This is when the foot rolls inward in a controlled manner, evenly distributing weight. It’s the most efficient and balanced type of pronation.
2. Underpronation (Supination): Often seen in runners with high arches, underpronation occurs when the foot rolls outward, causing extra strain on the outer side of the foot. This can lead to stress on the muscles and tendons in the foot and ankle.
3. Overpronation: Common in runners with flat feet or low arches, overpronation happens when the foot rolls inward too much, putting excessive strain on the muscles and tendons on the inside of the foot. This can lead to a variety of injuries over time, particularly in the knees and lower back.

What is Gait Analysis?

Gait analysis involves a detailed study of how your body moves while running, specifically looking at your walking and running patterns. The goal is to assess your biomechanics and identify any issues, such as pronation, that could be affecting your performance and increasing your injury risk. During this process, professionals evaluate your foot movement, body alignment, and how your muscles react when you run.

How is Gait Analysis Performed?

Gait analysis typically starts with a few basic questions to understand your running habits and injury history, such as:

• “How often do you run?”
• “What mileage do you cover?”
• “What shoes are you currently using?”

Next, you’ll be asked to perform various movements, including walking and running on a treadmill. This allows specialists to observe how your body reacts and how your feet move during each phase of your stride. The focus is on identifying misalignments, improper movements, or imbalances that could be contributing to overuse injuries.

The entire analysis process typically takes less than 30 minutes. It’s an efficient and effective way to get personalized insights into your running form and shoe requirements.

Where Can You Get Gait Analysis?

Most running stores offer gait analysis, often free of charge. These stores typically have trained professionals who can evaluate your gait using video footage or pressure mats, providing a comprehensive assessment of your running style. They will also recommend shoes based on your gait and the unique needs of your feet.

If you’re unable to visit a store or prefer a more accessible option, you can try some basic methods at home. For example, you can take photos of your feet to observe your arch type or use the wet footprint method, where you step on a wet surface to leave an imprint. While these methods aren’t as precise as professional gait analysis, they can give you a rough idea of your pronation type.

Benefits of Gait Analysis

Gait analysis offers a range of benefits, particularly in helping you understand your running form and identifying the best shoes for your needs. Here’s how it can help:

• Injury Prevention: By identifying abnormal foot movement, gait analysis helps reduce the risk of injuries caused by overuse or improper foot mechanics.
• Personalized Shoe Recommendations: A gait analysis will suggest shoes that provide the necessary support and cushioning for your feet, helping you find the perfect pair for your stride and pronation type.
• Improved Performance: Understanding your gait can help improve your running efficiency, allowing you to run longer distances with less fatigue and better form.

Is Gait Analysis Worth It?

Absolutely. If you’re serious about running and want to improve your performance while minimizing injury risk, getting a gait analysis is a valuable investment. Even if you’re not an elite runner, understanding your gait can help you make better decisions about footwear, which ultimately leads to a more comfortable and enjoyable running experience.

In summary, gait analysis is a powerful tool that can uncover issues with your running form, help you choose the right shoes, and keep you running injury-free. Whether you’re dealing with chronic injuries or just want to optimize your running performance, getting your gait analyzed is a smart step towards running smarter and safer.

Running a sub-3 hour marathon is a challenging yet achievable goal for many seasoned runners. After over 40 years of running, I’ve completed 12 marathons, and it’s only in the last few years that I’ve truly embraced my identity as a marathoner. While my times in shorter distances suggest that a sub-3 hour marathon is within reach, I’ve found that it requires strategic preparation, commitment, and the right mindset.

Getting Started with My First Marathon

My running journey began on the track. I was inspired by the 4-minute mile and came close, clocking a 4:01 on the track and a 3:56 on the road. My track career saw me win the Front Street Mile in Bermuda, even beating former world record holder Steve Cram. Yet, I never considered the marathon until later in my career.

In 2000, working with Fila, I had the opportunity to pace a colleague in the New York City Marathon. This was to be my debut, and I thought it would be an easy task—little did I know, it would set me on the path to the marathon goals I’d eventually achieve.

My First Marathon Experience

I paced my colleague to the halfway point, running a steady 1:20. While I felt strong, he struggled after 18 miles, urging me to continue on my own. Without missing a beat, I calculated that a couple of fast miles would get me back on track for a 2:40 finish. As I hit the final stretch, I crossed the line in 2:39:59—an exhilarating moment, yet I was left questioning if the marathon was truly my sport.

After a couple more marathons, including a painful experience in Chicago where I hit “the wall,” it wasn’t until the Berlin Marathon in 2022 that I decided to focus on running a sub-3 hour marathon with a dedicated training approach.

Training for a Sub-3 Hour Marathon

For the Berlin Marathon, I sought advice from Alan Storey, an experienced coach known for working with Olympic gold medalist Mo Farah. Here’s how I structured my approach:

1. Base Building

The foundation of any marathon training is a strong base. I recommend a 16-week build-up if you’re already running at least 5 days a week. The goal here is to gradually increase your mileage and establish a steady rhythm. A solid base ensures your body can handle the intensity when the time comes.

2. Speedwork

Incorporating speedwork at least once a week is essential. Start with interval training at half marathon pace or faster. Aim for around 10 miles of intervals, such as 10 x 1-mile repeats. This builds both speed and endurance, preparing your body for race-day effort.

3. Tempo Runs

Tempo runs, performed at just below race pace, help you build the ability to sustain a fast effort over longer distances. These can be incorporated into your weekly long runs, giving you a chance to practice pacing under race-like conditions.

4. Long Runs

The cornerstone of marathon training is the long run. Gradually build your long runs up to 20-22 miles. For sub-3 hour marathon training, aim to complete your long runs at a comfortable pace, but occasionally incorporate race-pace efforts into these runs. For example, during one long run, you might run the first 12 miles easy, then complete the last 8 miles at marathon pace.

5. Strength and Conditioning

Core strength exercises and flexibility work are vital to improving your running form and reducing injury risk. Regular stretching and core exercises help improve stability and running efficiency.

6. Recovery

Rest and recovery are just as important as the training itself. Be sure to take at least one full rest day per week, allowing your muscles to recover and adapt.

7. Nutrition

A balanced diet rich in carbohydrates, proteins, and healthy fats is crucial for fueling your training. Make sure to hydrate well and focus on recovery nutrition post-workout.

8. Flexibility

While having a structured plan is important, it’s also essential to be adaptable. If life gets in the way or if you need extra rest, don’t hesitate to adjust your schedule.

My Weekly Training Plan for a Sub-3 Hour Marathon

Here’s how I break down my weekly training for a sub-3 marathon:

Monday: Easy recovery run (1 hour at a comfortable pace, based on how you feel post-long run).
Tuesday: Interval session (e.g., 8 x half mile at half marathon pace, with 2-minute recovery).
Wednesday: Easy run (based on how you feel after Tuesday’s workout).
Thursday: Easy run (up to 1 hour).
Friday: Rest day.
Saturday: Strides session (2 miles easy, then 6-8 strides, then cool down).
Sunday: Long run (starting at 12 miles, progressively increasing to 20 miles). Alternate between a race-pace long run and an easy long run every other week.

Summary

Training for a sub-3 hour marathon is a gradual process that demands consistency, recovery, and a tailored approach to your individual strengths and weaknesses. By building a strong aerobic base, incorporating speed and tempo work, and focusing on strength and recovery, you can set yourself up for success. Remember, it’s not about training as hard as possible—it’s about training smart.

For those aiming for a sub-3, be patient and trust the process. Consistency over time, combined with well-structured workouts, will give you the best chance of hitting that coveted sub-3 marathon time.