Decoding Your Run: The Key to Faster, Injury-Free Performance

Welcome to the Foster Performance UK blog — where I turn data into performance.

Recently, I carried out a running gait analysis for one of my clients, and the results provided the perfect opportunity to discuss how biomechanical assessment can help every runner — from beginner to elite.

Understanding how your foot lands and interacts with the ground is the first step toward unlocking your full potential and staying injury-free.

What the Analysis Revealed: Overpronation

During the session, I identified a key finding: overpronation in the right foot.

• The Data: The right foot’s average pronation angle during landing was -3.17°, which falls outside the ideal range and into the overpronation zone.

• What is Overpronation?

Pronation is the natural inward rolling motion of the foot that helps absorb shock after heel strike. Overpronation means the foot rolls inward too much or for too long, reducing efficiency and increasing stress.

In addition, the analysis showed an average angle of -4.73° for excessive adduction — an inward movement of the limb (often seen at the knee or hip). This combination compounds the problem, adding stress further up the kinetic chain.

Why It Matters: The Chain Reaction

This excessive inward movement isn’t just a foot issue — it affects the entire body.

Here’s how those mechanics can cascade upward:

Problem Area	Biomechanical Consequence
Foot / Ankle	Risk of Shin Splints and Plantar Fasciitis
Knee	Increased risk of knee pain and potential knee varus (bow-legged alignment)
Hip	Fatigue in the hip and gluteal muscles

Over time, these imbalances can lead to chronic pain or recurring injuries — and ultimately, time away from running.

The Fix: Focusing on Proprioception

Knowing the problem is only half the battle — the real progress comes from correction.

In this case, the key focus was to improve proprioception.

What Is Proprioception?

Proprioception is often called the body’s “sixth sense.” It’s your subconscious awareness of where your body parts are and how they move in space.

When overpronation occurs, the feedback loop between the foot, ankle, and brain can be delayed or weak. That means the stabilising muscles that should control inward movement don’t activate quickly or strongly enough.

Training for Stability:

To correct this, I designed a targeted training plan focusing on neuromuscular control and stability, including:

1. Single-Leg Balance Drills: Standing on one leg (eyes open, then closed) to activate the stabilising muscles in the foot, ankle, and hip.

2. Unstable Surface Training: Using wobble boards or foam pads to challenge balance and sharpen control.

3. Targeted Strengthening: Focused exercises for the glutes and the muscles that support the arch of the foot — creating a stronger foundation for every stride.

The Power of Progress Tracking:

The real beauty of data-driven performance training is seeing the results.

Between two analysis sessions:

• November 7th: Initial analysis score — 36%

• November 11th: Post-intervention score — 62%

A 26% increase in efficiency in just four days shows how quickly the right intervention can make a measurable difference.

By analysing, correcting, and re-testing, we can see tangible, objective proof that the training is working.

Take the Next Step

Don’t let guesswork hold you back. Whether you’re dealing with persistent aches or chasing a new personal best, understanding your unique biomechanics is the ultimate competitive advantage.

Book your Full Running Gait Analysis with Foster Performance UK today, and let’s create a tailored plan to turn your weaknesses into your strengths.

Visit the Services page to schedule your assessment and take the first step toward faster, pain-free performance.