Breaking Down Your Running Form: The Science Behind Biomechanical Assessments

Are You Running Efficiently? The Answer Might Surprise You

Running seems straightforward—just put one foot in front of the other, right? But if you’ve ever experienced discomfort, recurring injuries, or struggled to improve your speed and endurance, the problem might not be how much you're running but how you're running.

This is where a biomechanical running assessment makes all the difference.

Most runners never see themselves run. They feel fast, they feel strong, but they don’t realise they might be overstriding, heel striking, or shifting their weight inefficiently. These seemingly minor details add up—leading to wasted energy, unnecessary strain on joints, and even long-term injuries.

So, let’s break it down. What exactly is running biomechanics, why does it matter, and how can a professional running assessment help you run better, longer, and pain-free?

What Are Running Biomechanics?

Running is a complex movement pattern, engaging multiple joints, muscles, and neural pathways in a carefully coordinated rhythm. Even the slightest imbalance, inefficiency, or misalignment can create a ripple effect, leading to reduced performance and increased injury risk.

Biomechanics refers to the science of movement—how forces interact with the body, how joints move, and how muscles engage to produce motion.

When applied to running, biomechanics focuses on:

✅ Stride length and cadence – Are you overstriding and causing excessive impact?
✅ Foot strike pattern – Are you landing on your heel, midfoot, or forefoot?
✅ Joint angles and positioning – Are your knees, hips, and ankles properly aligned?
✅ Muscle activation – Are your glutes and core firing correctly to stabilise your movement?
✅ Energy efficiency – Are you wasting energy with unnecessary movements?

By assessing and improving running biomechanics, you can reduce impact forces, correct movement inefficiencies, and run with more power and less strain.

Why Do Running Biomechanics Matter?

Many runners assume injuries happen due to overuse or bad luck—but in reality, most injuries stem from poor movement patterns.

When your body isn’t aligned correctly while running, some muscles work harder than they should, while others fail to engage at all. Over time, this imbalance leads to:

🚨 Common Running Injuries Caused by Poor Biomechanics

• Runner’s Knee (Patellofemoral Pain Syndrome) – Caused by improper knee tracking and muscle imbalances.

• Shin Splints – Often the result of excessive ground reaction forces due to poor foot mechanics.

• IT Band Syndrome – Linked to hip instability and improper stride mechanics.

• Achilles Tendonitis – Often caused by tight calves and poor shock absorption during landing.

• Plantar Fasciitis – A result of excessive stress on the arch due to inefficient foot placement.

If you’ve been dealing with recurring injuries, it’s not just a matter of running "too much"—it’s likely an issue with how you run.

What Happens During a Biomechanical Running Assessment?

A biomechanical running assessment is designed to analyse your unique movement patterns and pinpoint areas for improvement. At Proactive Physiotherapy, we use a combination of video analysis, joint movement tests, and muscle strength evaluations to provide a complete breakdown of your running form.

Step 1: Video Running Analysis

High-speed video cameras capture your running mechanics in slow motion, allowing us to:

🎥 Identify foot strike pattern – Are you a heel striker, midfoot striker, or forefoot striker?
🎥 Analyse joint movement – Are your hips, knees, and ankles aligned correctly?
🎥 Detect stride inefficiencies – Are you overstriding or running with poor cadence?

Most runners never see themselves run, so this is a game-changer in understanding exactly what’s happening with every step.

Step 2: Strength, Flexibility, and Stability Tests

A video analysis only tells part of the story. To fully understand your running form, we also assess:

✅ Core strength and engagement – Weak core muscles lead to instability and poor posture.
✅ Hip stability – Poor hip control can cause excessive knee movement and IT band issues.
✅ Ankle mobility – Limited range of motion in the ankles can affect foot strike and overall stride efficiency.
✅ Glute activation – Weak glutes force other muscles (like hamstrings) to compensate, leading to overuse injuries.

Step 3: Individualised Treatment Plan

Once we identify areas for improvement, we create a customised plan that may include:

✅ Postural and gait adjustments – Small tweaks in running form to improve efficiency.
✅ Strength training exercises – Targeted workouts to activate the right muscles.
✅ Flexibility and mobility drills – Stretching and mobility work to improve joint function.
✅ Running technique drills – Focused exercises to develop better stride mechanics.

How a Biomechanical Running Assessment Improves Performance

Many runners train harder to improve speed and endurance, but the real secret to performance is running smarter. A biomechanical assessment helps by:

🚀 Reducing energy waste – Less unnecessary movement means more efficient running.
🚀 Optimising stride mechanics – A shorter, quicker stride reduces impact and improves turnover.
🚀 Enhancing muscle recruitment – Engaging the right muscles at the right time increases power and endurance.
🚀 Improving breathing mechanics – Better posture leads to improved lung capacity and oxygen intake.

Who Should Get a Biomechanical Running Assessment?

If you’re wondering whether this is for you, ask yourself:

• Do I get injured frequently even though I train smart?

• Have I hit a performance plateau and can’t seem to improve?

• Do I feel excessively tired or sore after running, even at a moderate pace?

• Am I training for a race and want to maximise my efficiency?

• Have I recently started running and want to develop good habits from the start?

If you answered yes to any of these, a running assessment is the next logical step.

Run Better, Run Smarter – Get Assessed Today

At Proactive Physiotherapy, we believe every runner—whether beginner or elite—deserves to run pain-free and efficiently. A biomechanical running assessment is the most effective way to:

✅ Identify inefficiencies before they turn into injuries.
✅ Develop a personalised plan for better form and function.
✅ Help you run stronger, longer, and with less pain.

Don’t wait until an injury forces you to stop running. Take control of your running mechanics today.

📅 Book your biomechanical running assessment now.
💡 Let’s help you move better, feel stronger, and run with confidence.

Final Thought

Every great runner—whether a weekend warrior or a marathoner—understands that small changes make a big difference. If you want to run longer, faster, and without injury, start by understanding your body’s unique mechanics.