In a rush? Here’s what you need to know:
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Gait analysis shows how you move. It looks at how your foot lands and rolls, helping specialists understand your natural running pattern.
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It helps reduce injury risk. Matching your shoes to your gait can minimise unnecessary stress on your knees, ankles and hips.
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Understanding your pronation helps you choose the right shoe. Everyone’s foot rolls inward slightly when they run, so knowing how much yours does ensures you get the right balance of cushioning and stability.
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Your gait can change over time. Injury, mileage and strength all influence how you run, so reassessing every 12–18 months is smart.
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The right shoes make running feel easier. When your footwear supports your movement properly, runs feel smoother, more comfortable and far more enjoyable, especially when you’re just starting out.
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Most runners don’t get injured because they’re unlucky. They get injured because they’re wearing the wrong shoes.
It might start as a niggle in the knee or a tight calf that won’t ease off. You stretch a bit more, blame the route, and carry on.
And sometimes, all along, the issue is simply that your shoes don’t match the way you move.
That’s where gait analysis comes in.
In this guide, we’ll explain what gait analysis is, why it matters, and whether it’s worth your time…
What is the gait cycle?
Before we talk about the analysis, we need to talk about what your body is actually doing with every step.
While running might feel simple in concept, underneath that reliable rhythm is a coordinated sequence known as the gait cycle.
“Gait” is just the technical term for your movement pattern. It’s how your foot lands, how it rolls through the ground, how your ankle and knee behave, and how your body balances itself from one step to the next.
The gait cycle has two main phases: the stance phase and the swing phase.
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The stance phase is when your foot is in contact with the ground. This is where most of the action happens. It begins the moment your foot strikes the floor and ends when it pushes off again. During this phase, your body absorbs impact, stabilises itself, and prepares to propel you forward.
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The swing phase is everything that happens while your foot is in the air. Your leg swings forward, your hip flexors engage, and your body resets itself, ready for the next landing.
Shoe support matters most during the stance phase. When your foot hits the ground, it doesn’t land flat and rigid. It rolls slightly inward to absorb shock. That natural rolling motion is called pronation (which we’ll get onto in more detail in a bit), and it’s one of the most important things we assess during a gait analysis.
What is a gait analysis?
A gait analysis looks at how you walk or run.
It usually involves hopping on a treadmill for a short jog while a specialist records your movement from behind and sometimes side-on. The footage is then slowed down so we can see what’s happening at foot strike and through mid-stance as your body weight passes over your foot.
We’re looking for patterns. Not about judging your technique. There isn’t a “perfect” way to run. Instead, it’s about understanding your natural movement so we can recommend footwear that supports it, rather than fights against it.
It’s also worth noting that retail gait analysis is different from a full clinical biomechanical assessment carried out in a hospital or sports lab. Clinical gait analysis uses 3D motion capture and force plates to diagnose medical conditions.
In-store gait analysis is focused on running mechanics and shoe selection, and for most new runners, that’s exactly what’s needed.
Why is gait analysis important?
Gait analysis is important because it helps to reduce unnecessary stress on your body.
When you start running, your body absorbs forces that are two to three times your body weight with every step. Multiply that by a few thousand strides per run, and you can see why small imbalances matter.
One of the biggest benefits of a gait analysis is injury prevention. Many common running injuries like shin splints, runner’s knee, IT band irritation, and plantar fasciitis are linked to repetitive load. If your foot rolls excessively inward (overpronation), or if you’re not getting enough support through the arch, certain tissues can become overloaded over time.
The right shoe won’t magically make you injury-proof. But it can help to distribute those forces more evenly and give your body a more stable platform to work from.
There’s also a performance benefit. When your shoes match your gait, you’re not subconsciously fighting instability or compensating for discomfort, so running tends to feel smoother. That means more efficient energy transfer, especially as you get tired.
And perhaps most importantly for new runners, it provides a boost of confidence. Starting out is daunting enough without worrying whether you’ve bought the wrong trainers.
A proper gait analysis gives reassurance that you’re set up correctly from day one. That peace of mind can be the difference between sticking with running and giving it up after a few frustrating weeks.
What are the different types of pronation?
Pronation is your body’s built-in shock absorber.
The problem only starts when the amount of pronation doesn’t match the support your shoe provides.
There are three main categories: neutral pronation, overpronation and underpronation.
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Neutral pronation means your foot rolls inward slightly to absorb impact before pushing off efficiently. Most runners fall somewhere around this category.
Recommended footwear: neutral running shoes with balanced cushioning are usually the best match.
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Overpronation happens when the foot rolls inward more than necessary, which can place extra stress on the inside of the ankle, knee and even the hip over time. It doesn’t mean something is wrong with you (lots of runners naturally overpronate), but without the right support, it can contribute to issues like shin splints or knee discomfort.
Recommended footwear: stability shoes include supportive features in the midsole that guide the foot into a more controlled position during the stance phase, offering structure where it’s needed.
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Underpronation (sometimes called supination) is when the foot doesn’t roll inward enough. Instead, the runner tends to land and stay more on the outer edge of the foot. This can reduce natural shock absorption and increase the load on the ankle and lower leg.
Recommended footwear: well-cushioned neutral shoes that allow the foot to move naturally without forcing additional support.
Understanding your pronation is about giving your body what it needs to handle thousands of repetitive impacts safely and comfortably.
And when your shoes are working with you instead of against you, running simply feels better. If you already know your pronation, you can use our Running Shoe Finder to match the perfect pair to your
Is it worth getting a gait analysis?
Whether you’re a new runner just starting out, a seasoned pro with more ultramarathons under your belt than hot meals eaten, or anywhere in-between, a gait analysis is absolutely worth it.
If you’re just starting out, your body is adapting to a brand-new stress. Muscles, tendons and bones all need time to strengthen. Giving them the right foundation makes that transition far smoother.
A gait analysis is particularly worthwhile if you’ve tried running before and stopped because of recurring aches and pains. We see runners all the time who’ve unknowingly bought neutral shoes when they needed stability, or vice versa. Find the right shoe, and those persistent niggles ease off.
It’s also useful if you’re building towards an event, whether that’s your first 5K or something more ambitious. As training volume increases, small issues you once brushed off can become magnified. Getting your footwear right early reduces the risk of setbacks.
And for those who have been putting padded soles to asphalt for years, a gait analysis can be valuable because your gait isn’t fixed forever. As you gain strength, improve fitness or change training volume, your movement can evolve. Even factors like ageing, weight fluctuations or previous injuries can subtly alter how you run.
How often should you get a gait analysis?
A gait analysis is a bit like booking an MOT, but for your running. You wouldn’t drive thousands of miles without checking your tyres. Your shoes deserve the same attention.
For most runners, book in a gait analysis when you first start running and then revisit it every 12 to 18 months, or sooner if something changes.
If you’ve had an injury, it’s worth reassessing before returning to full training. Likewise, if you’re dramatically increasing mileage for a race, a fresh look at your gait can highlight whether your current shoes are still up for the task.
Does the NHS do gait analysis?
The NHS can provide gait assessment in certain medical situations, particularly if there’s an underlying condition affecting how someone walks. This is usually through referral to a podiatrist or specialist clinic.
However, the NHS does not offer routine running-specific gait analysis for the purpose of choosing trainers or improving performance.
If you’re experiencing persistent pain, numbness, weakness or symptoms that don’t settle with rest, it’s important to speak to your GP. Medical concerns should always be assessed appropriately.
But if your goal is to find the right running shoes and reduce the risk of common training injuries, an in-store gait analysis with experienced running specialists is typically the most practical and accessible option. If that sounds like you, pop into your local Up & Running store to learn more.
Gait analysis at Up & Running
A gait analysis is about understanding you.
There’s no universal “best running shoe”. There’s only the shoe that works best for your body, your goals and your stage of running. By taking a closer look at how you move, you give yourself the best chance of staying consistent.
As the UK's largest independent running specialist, we have been helping runners for over 30 years. We stock shoes and clothes from the leading fitness brands, so you’ll find everything you need right here. Check out our Shoe Finder to find your next pair of shoes.
If you’re new to running, or if something hasn’t quite felt right lately, book a gait analysis at your nearest Up & Running store.
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