Crazylegs,

How far apart should my feet be planted when I run? I used to run, as it were, on a line, but someone recently told me that was incorrect. The feet should land approximately a foot-width apart. I've tried that, but it now feels kind of like I'm waddling—or like I just got off a horse...

Jason C.

Jason,

I never heard of a proper distance for your feet to be apart. Below is info about running gait which is important.

Understanding the running gait
The running motion
The running gait is the cycle between when your foot first hits the ground through to the next time the same foot hits the ground again. This running motion is different for each and every runner. However, a runner's gait can lead to some common problems so it's important to know how this might affect you.

This running cycle is split into five stages:

Stance: When your foot first strikes the running surface.
Loading: When your heel touches the running surface to the time your forefoot touches the running surface.
Mid-stance: Your heel starts to lift, and the forefoot flexes.
Toe off: Your foot leaves the running surface.
Swing: When your foot leaves the ground and touches again.

Each individual’s gait can be likened to a fingerprint and runners can in fact carry out a wet footprint test to ascertain their gait and therefore the type of running shoe they require. Everything from how your foot strikes, whether it's forefoot or heel first, whether your foot rolls in or out, all depends depends entirely on your running style.

Although running gaits are unique, runners can all suffer from common problems as a result. Your foot will have its own natural outwards or inwards rolling movement throughout the gait cycle. When these rolling movements become exaggerated, two particular problems can occur for the runner.

Overpronation is when the foot rolls too far inwards, causing the foot arch to flatten and stretches the muscles and tendons in the foot. Conversely, supination refers to the outward roll, placing large strains on the muscles and tendons that stabilize the ankle. Both supination and pronation of the foot are perfectly normal actions whilst running. Some runners may be 'neutral runners' in that their feet pronate and supernate in the right areas and in the right amounts.

Likely issues caused by gait problems
Excessive pronation and supination can cause a number of ailments which can affect not only the foot and ankle, but also the hip and back.

Some of the most common symptoms are:

Arch and heel pain
Flat feet
Ankle pain
Achilles tendonitis
Knee pain
Hip and back pain
Dealing with gait problems
Hopefully if you have been fitted out with the correct shoes, you can avoid some of these problems, but where the shoe is not enough on its own, then it's possible that the issue can be addressed by use of orthotic inserts. These need to be prescribed by a qualified podiatrist after a gait and foot strike analysis.

A test to get some insight on your gait can be carried out by simply looking at a pair of your well worn running shoes. The inward or outward tilt of the wearing may indicate if you are an overpronator or supinator.

However, the wearing signs may be hard to read, so it is best to seek an experts help to recognize them. Therefore, the best way to understand your running gait is to be thoroughly evaluated and analyzed, first at a specialized sport shop, and if necessary, by a podiatrist if your problem persists despite having what could be considered the 'correct' shoes for your running gait.