In this running analysis I break down the different phases that make-up your the gait cycle, explaining the terminology we use to describe your running form.
Regular subscribers to our YouTube channel and website will know that I spend a lot of time talking about running biomechanics, helping runners improve their technique and develop as better all-round athletes.
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Occasionally some of you ask me to clarify some of the technical terms I use to describe the various different aspects of running gait.
Windlass Mechanism Video: [ Ссылка ]
So let’s spend a few minutes now going through the different phases of running gait, using this runner in the middle, here as our example.
It’s important for me to mention that I’m not trying to use this guy as a model for ideal running form… in fact that’s not what this video is about at all.
Understanding the phases of running gait isn’t an exercise in describing best form whatsoever. The terms we use are in place so that we all can use a common language when it comes to describing the infinite different variations we see in how runners move, from athlete to athlete!
One gait cycle begins when the foot first contacts the ground, be it with a heel strike (as with this runner), mid foot or forefoot strike. This point, unsurprisingly is what we refer to as initial contact, and is the beginning of stance phase.
From initial contact, as the foot reacts to striking the ground, and we move to foot flat, we also see combined dorsiflexion at the ankle, and flexion of the knee and hip. These combed movements are essentially all part of the body’s shock-absorbing mechanism to deal with the impact that comes with early stance phase, as the body experiences multiple times body weight in terms of loading.
This loading comes to a peak when the foot is underneath the hip, during what we call mid-stance. At this point the body’s centre of mass is at it’s lowest.
Once we’ve passed through mid stance, the runner's trail leg moves towards terminal stance, as the hip extends, pushing the foot backwards behind him initiating this propulsive phase. As we move through triple extension of the hip, knee and ankle, first we see a point termed as heel-off as the heel leaves the ground, then toe off as the runner pushes off through the big toe.
From heel-off to toe-off we initiate a mechanism of the foot referred to as the windlass mechanism, which I described in more detail in a video a few weeks ago. I’ll leave a link to that particular video in the description.
Once the foot has left the ground, we see the beginning of swing phase for this right leg. During early swing phase we see flexion of the knee and hip to the point where the hip reaches peak flexion, while the ankle remains dorsiflexed throughout. Late swing phase occurs while the knee begins to extend decelerating the forward moving tibia, the shin bone, as the foot prepares to strike the ground once again.
Once the foot strikes the ground, we have completed one cycle of running gait, and begin the process once again!
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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