Gait Analysis Explained

Gait analysis or running assessment is the process of observing your individual running style to determine which running shoes are ideal for you. This service is a free service and is offered in all Up & Running shops.

It all starts with you!

It's more than just stepping on the treadmill. Our staff will get to know you as a runner, the type of running you do or want to do; if you have any races planned or any another goals you would like to achieve. We also need to know about any running injuries you have had in the past. All this information will help us to get to the pair of running trainers for you.

Why Do You Need Your Gait Testing?

Getting you gait analysed helps to give you more insight into your running gait, biomechanics, and style. The running gait analysis will help you to find out what type of pronator you are and what level of support you might need. There are three broad types of pronation, all are natural, and no type of pronation is better than another. They all benefit from the right footwear to suit their characteristics, the three types are neutral; overpronation and underpronation or supination. When you know this information it can help you find the best running shoe for your running style and needs.

Pronation Explained

Pronation is the way your foot rolls inward upon landing on the ground. It is a natural movement and is the way you uniquely absorb the shock and impact of your foot striking the ground. The level or degree of pronation is a spectrum ranging from overpronation through neutral and at the opposite end, supination. It shows how much support you need from your running shoes.

Types Of Pronation


A neutral pronator’s foot lands on its outer edge and then rolls inwards, finishing approximately perpendicular to the surface. Contact is spread around the arches of the foot, holding the knee and hip aligned, before pushing off into the next stride. A neutral running gait is one of the two most common types of pronation, and the best running shoes for a neutral pronator are cushioned shoes that allow the foot to continue in this pattern. Our staff will recommend you a range of trainers based on the type of running you are doing and your individual needs, these can be checked on the treadmill for both suitability and comfort.


Overpronation of the foot is the other most common variation of pronation type. As the foot lands, the ankle rolls inwards in an excessive or uncontrolled manner. Generally, the knees will also come together, and the hips may rotate and drop. This can cause overpronation pain and is associated with a wide range of common injuries in the foot, knee and even in the back. The best running shoes for overpronation are supportive and stable running trainers, which match to their individual degree of pronation (deviation) at the ankle and knee. The method and type of support may vary between brands and models, this is where our running experts can help you find the best running shoe for overpronation that is specifically chosen for you individual needs and then tested out on the treadmill.

Underpronation or Supination

As the name suggests, this is the opposite of overpronation. This isn’t a common type of pronation, and it occurs when the foot strikes the ground on its edge but does not fully roll in when absorbing the landing impact. As the foot is more rigid, an under pronator or supinator would be advised to wear a neutral running shoe with good cushioning. In some cases, a shoe with supportive guide-rail technology may be recommended to help direct the foot inwards.

Find Your Nearest Gait Analysis

Get your gait analysed in your local Up & Running store today.

Wet Foot Test

The wet foot test is a great way to begin understanding about your foot type and it will give you a rough idea of the type of pronator you are. It is a great starting point and can help you see any changes to your foot type since your last assessment and is a guide you into finding the right running shoes. We don’t advise that this is the only information you should use, in order to get a true picture, you need to see your running style in motion, which can be done on the treadmill using our video gait analysis software. By all means do the wet foot test ahead of your visit to store and bring a picture of the results, it will be great help for our staff.

In addition to the running style, there is also foot type to consider. Like running style, foot arch type is on a spectrum ranging from high arch through normal arch to flat or low arch, so your arch type may not exactly match the examples shown. your results might not match exactly to the examples shown.

Different Foot Types

High Arch – We Recommend A Neutral Shoe

The arch of your foot is high and although this doesn’t necessarily cause pain, it can leave the foot feeling more fatigued and sorer. Wider fitting or more accommodating shoes can be of help these allow the foot to splay naturally. 

Normal Arch – We Recommend A Neutral Shoe

The arch of your foot is the most common foot type and your arch supports your bodyweight and allows the impact of running to be distributed across the foot. 

Flat Arch or Low Arch - We Recommend A Supportive Shoe

The arch of your foot is low and collapsing inward when you run. The more severe your degree of pronation the flatter the arch will be, when you run the arches will collapse and more of your foot is in contact with the ground for a longer period causing more impact. 

Up and Running Gait Analysis

The Up & Running Gait Analysis Experience

There is nothing quite like getting you gait analysed in-store. Using the latest software, years of experience and the ability to try on a range of different shoes makes our gait analysis one of a kind! Our gait analysis and shoe fitting process are all about you.

Our staff will take you through the process one on one and offer shoe recommendations based on the gait assessment and combined with your running goals and running history. This is where our award-winning customer service and years of industry knowledge come in to create a unique in-store experience. During your gait analysis, other factors such as your posture, running cadence or rhythm and more will be considered. Our team is always happy to help and advise you so you can get the most out of your running and you are always welcome to test out any of our recommendations on the treadmill to see if they work for you. Once you have found the best running shoes our staff will be happy to help you with any questions you may have, from a new pair of running socks to go with your shoes or investing in a technical running bra. Don’t just take our word for it though, check out the reviews of all our happy customers right here!