How to transform your running

Experts who analyse the way the way that your feet and ankles move while running are now a familiar sight in sports shops, with Nike Town and Asics both launching services in their London flagship stores recently. But increasing numbers of sports performance and rehabilitation experts are now offering cutting edge video gait analysis that looks at the entire body.
'It's only when you study the entire kinetic chain, from the feet right up to the top of the head, that you get a true picture of what's going on,' explains sports performance analyst, Mitchell Phillips of StrideUK who works with athletes, every day runners and those undergoing rehabilitation. 'This enables us to provide a complete biomechanical profile, which can pinpoint potential weaknesses and prescribe corrective exercise and shoe wear to transform sports performance and prevent injuries from occurring.'
This all sounds interesting, but is it really any more useful than popping into your local running shop for free advice?
I was interested in finding out as in the last six months alone, I have been recommended three different types of trainers based on advice from running shops. This has ranged from a neutral shoe to motion control trainers. I'd opted for motion control but the niggling knee pain I'd hoped the shoes might help solve persisted.
To start the analysis, I was first marked with small stickers on 26 different places on my body including neck, lower back, hips, knees and ankles. This helps to pinpoint more accurately how the legs, hips and knees track while running.
to help pinpoint more accurately how the body tracks
Then, I was asked to run on a specialised Sprintex treadmill, both barefoot and in my trainers.
Compared to traditional gym treadmills, with a single belt which propels the body forward unnaturally, the Sprintex model has separate slats which recreate the natural motion of running. And because it can work in reverse, you can be filmed running both from the front and back, as well as from the side.
'It's vital to get this three dimensional view to see what is happening to the body, ' explains Mitchell. 'For instance, if you only view someone running from the back you can't see the way their knees track, which is a great way to identify poor hip and core function; if it tracks inwards, it's often the gluete that are the problem.'
After both static and dynamic tests were completed, Mitchell and co-partner Elle Phillips, then took me through the video analysis, as they do with all clients.
'Giving our clients a visual playback of their running technique provides them with a much better understanding of whats going on,' explains Elle. 'And they're more likely to follow the exercises we prescribe as they can see the issues.'
The video analysis involves slowing down the film and being able to see the entire body in action, including the feet and legs on a split screen with and without trainers. This helps you to see whether the type of trainer you are wearing are doing the job of helping to control any unwanted motion.
Thankfully, my running shoes – Asic GT 2130, controlled my pronation at mid foot, as Elle showed by a line digitally drawn on the video from the inside of my heel to ankle.
What was not so good was seeing how my knees almost touched as I ran, particularly on my right side, indicating weak glute muscles. These were failing to control the inward tracking of my knee, helping to explain my pain. And from sa ide view, my heels were failing to kick up high enough – the ideal should be that they from a right angle – which highlighted weak hamstrings.
'Many runners focus on strenghtening their quads – the muscles in the front of the thigh, thinking it is these muscles that propel you forward while running,' explains Mitchell. 'But these are primarily engaged with controlling the downforce of the running motion, and it's the hamstrings which work to accelerate forward movement.'
At the end of the asssessment, I was given an in-depth report, including a series of exercises to help strengthen my muscles and increase flexibility. The report also included a list of recommended running shoes specific to my unique biomechanical blueprint.
Although prices for this kind of service vary around the country, most start at around £100. It may sound steep but if you're serious about your running, or you want to safeguard against injuries that could set back your training or cause serious problems in the future, this service is invaluable.
'Poor running technique is single biggest cause of back and knee injuries, and this analysis can help prevent these injuries developing,' says Mitchell Phillips. 'Plus, if you want to improve your tennis playing or swimming you book a lesson. Why not do the same with your running  as it could help transform your performance.'

for more information about StrikeUK visit www.strideuk.com. Prices start at £75.
Matt Roberts also offers Biomechanical Service, starting at £100. Visit www.mattroberts.co.uk.