Running Injuries? When to Change Your Running Gait – Advice from ADAPT Nundah | Strength & Conditioning, Physiotherapy & Exercise Physiology
Do You Really Need to Change the Way You Run? Our physiotherapist - dat’s thoughts
At ADAPT Nundah, one of the most common questions we hear from runners is:
"Do I need to change how I run to avoid injuries?"
The short answer is: not everyone needs to change their running gait. Many runners do perfectly fine with their natural style. However, there are certain times where a running gait assessment – and sometimes a few small changes – can make a big difference.
When We Consider Changing a Runner’s Gait
We usually look at running technique more closely when:
You are recovering from a current running injury
You have a history of repeat injuries in the same area (for example, shin splints every season)
You want to improve your efficiency or performance
Making small changes to how you run can reduce stress on your body, improve your technique and help prevent problems from coming back.
The Three Main Running Styles
Most runners fall into one of these three categories, based on which part of the foot hits the ground first:
Heel striker – The heel hits the ground first.
Mid-foot striker – The whole foot lands at the same time.
Forefoot (toe) striker – The ball of the foot hits the ground first.
Each style has pros and cons, but heel striking is by far the most common.
Why Heel Striking Can Sometimes Cause Injuries
Heel striking by itself isn’t necessarily bad. However, it is often linked with overstriding – when your foot lands too far out in front of your body.
This creates a “braking effect,” where your leg slows you down before you can push forward again. It also sends more impact force up through your shins, knees and hips. Over time, this can contribute to common running injuries such as:
Shin pain or shin splints
Knee pain
Heel pain
Hamstring strains or tightness
If a runner comes to us with these kinds of pain, a running gait analysis is often one of the first steps we take to identify the cause.
Why Landing Position Matters
It’s not just how your foot lands – it’s where.
Landing far in front of your body:
Creates a heavy impact force that shoots up your leg.
Acts like a brake, slowing you down.
Puts extra load on your hamstrings to pull your leg through
Landing closer to your body (under your base of support):
Allows your hips, knees, and ankles to work together like a spring.
Reduces stress on muscles and joints.
Makes each step more energy-efficient and smoother.
Even runners who heel strike can be efficient if their foot lands close to their body rather than too far in front.
Landing closer to your body (under your base of support):
Allows your hips, knees, and ankles to work together like a spring.
Reduces stress on muscles and joints.
Makes each step more energy-efficient and smoother.
Even runners who heel strike can be efficient if their foot lands close to their body rather than too far in front.
Simple Cues to Improve Your Running Technique
If you often experience shin, knee, heel or hamstring pain, here are some practical tips that we often use with runners:
1. Take More Steps: By slightly increasing your step rate (cadence), each step becomes shorter and quicker. This prevents overstriding and helps you land with your foot closer to your body. It also softens the landing impact.
2. Lift Your Knees Slightly Higher: Bringing your knees up a little encourages your feet to land underneath you. This improves your overall rhythm and reduces the tendency to reach out too far with your foot.
3. Think “Light and Quick” – Slap the Ground: This cue encourages a mid-foot landing and reduces the time your foot spends on the ground. Shorter contact time equals less braking force.
When Should You See a Physio?
If you’re a runner who:
Keeps getting pain in your shins, knees, heels or hamstrings
Wants to run faster or more efficiently
Has had multiple running injuries in the past
Then a running gait assessment with our physiotherapist in Nundah can be a game-changer.
We’ll assess how you move, look at your foot placement and stride, and give you clear guidance on whether changing your technique could help.
Final Word
Changing your running style isn’t always necessary, but if pain keeps holding you back, it’s worth investigating. Sometimes, just a few small adjustments can help you run pain-free and enjoy your training again.
At ADAPT Nundah | Strength & Conditioning, Physiotherapy & Exercise Physiology, we work with runners of all levels – from weekend joggers to competitive athletes – to prevent injuries and improve performance.
Book your gait analysis today and make every step count.
