Correcting The Cross-Over Running Gait

Jan 10, 2013   //   by James Dunne   //   Running Technique Advice  //  2 Comments

I recently came across these great videos from Dr. Shawn Allen of The Gait Guys. Their blog is a real favourite of mine when it comes to digging a little deeper into the science behind human gait patterns and biomechanics.

The Cross-Over Gait Pattern

Do you ever clip your heel against your other ankle as you run, leaving muddy scuff marks on your inner ankle?

We’ve all seen runners who cross their feet over the midline of their body as they strike the ground. This comes in large part due to weakness and poorly paired activation of Glute Medius and the Oblique Abdominals.

Here’s a great example of typical results I see when working with a runner to improve this pattern:

If left un-corrected, this type of incredibly common running technique flaw can result in foot, knee, hip or back injuries when running running volume or intensity is increased.

In the videos below Dr. Allen does a great job of explaining the importance of Glute Medius and the Oblique Abdominals working in unison during running gait. He works with a young elite runner to demonstrate key coaching points for developing paired Glute Medius and Oblique Abdominal strategies in running gait.

Part 1

Part 2

About The Author

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

 

2 Comments

  • When is Part 3 coming out? I have the cross-over gait and although I am quite slim I have relatively wide hips which seems to make this more difficult.

    I have ankle problems and I think that correcting this aspect of my gait could really improve things.

    Thanks for the great videos!

  • It Is already on our YouTube channel. Be sure to type in “crossover” onto our blog search box. Lots more on this topic there.

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