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Video Analysis and Form Data: Understanding Your Running Mechanics
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Video Analysis and Form Data: Understanding Your Running Mechanics

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As runners, we all want to perform at our best. Proper running form is crucial for speed, efficiency, and injury prevention. But do you actually know what your form looks like when you’re pounding the pavement?

I learned this lesson the hard way after struggling with knee pain. I scheduled an appointment with a physical therapist, assuming they would just hand me a few stretches. But the first thing they did was pull out a camera to film me jogging on the treadmill. I felt silly at first, but that short video showed me flaws I never realized before.

Now I’m a huge believer in recording your runs. Seeing yourself on camera gives you objective feedback to improve. And in our tech-driven world, useful data is at our fingertips more than ever. Here are some easy tips to analyze and enhance your form:

The Power of Video

  • Hand your phone to a friend and have them film you for 10 seconds from various angles—toward you, away, and the side.
  • Watch how you look running. Pay attention to aspects like:
    • Posture—is your back straight or hunched?
    • Arm swing—are your elbows flailing or tucked?
    • Foot strike—are you landing on the ball of your foot or slamming down on the heel?
  • Compare to models of ideal running form.
  • See the flaws you’d never notice just by feeling
  • Use videos to monitor your progress over time.

After having my friend record me running, I was shocked to see how much my upper body twisted with each stride. No wonder I had such bad knee pain! But that quick video gave me the exact visual feedback I needed to begin correcting my form.

My friend Melissa also benefited from recording her runs. She struggled with “flying”elbows”—letting her elbows flare out to the sides with each arm swing. A few 10-second clips clearly revealed the problem. After seeing the video evidence, Melissa committed to doing “Fonzie arms” for short bursts in each run. This thumb-up hitchhiker arm position helped retrain her muscle memory. Within a few weeks of focused form work, her elbow issue was gone!

Dive Into The Data

Besides easy video analysis, many running watches now provide detailed biomechanical feedback:

  • Cadence: Steps per minute
  • Ground Contact Time: How long your foot touches the ground with each stride
  • Vertical Oscillation or Bounce: How much you rise and fall with each step
  • Left/Right Step Comparison: Differences between each foot

While less visually obvious than video, this real-time data gives precise, nerdy insight into your running efficiency.

  • See exactly how symmetrical your stride is.
  • Find imbalances side to side to avoid injury.
  • Optimize cadence and ground contact time for your speed.
  • Geek out on the details!

Combining data and video gives both objective measurements and dynamic visuals to understand the complete picture.

Visit a Pro

For runners recovering from injury or seeking to maximize performance, formal gait analysis takes biomechanics to the highest level.

Many local universities have athletic biomechanics labs, complete with:

  • High-speed cameras
  • Pressure sensor plates
  • 3D motion capture
  • Muscle activation readings

It was surreal running on an underwater treadmill while technicians gathered dozens of data points on my form. The detailed report outlined exact drills to address my specific needs. It gave me a whole new appreciation for the incredible complexity of human movement.

While this elite analysis requires some effort to access, it’s an invaluable tool for runners overcoming chronic injuries or chasing new PRs.

Take Action!

Gaining awareness of your form is only the first step—next you need to practice purposefully!

  • After filming yourself running or reviewing data, determine 1-2 specific elements to focus on improving.
    • Posture
    • Arm carriage
    • Hip, knee, and ankle alignment.
    • Foot strike
    • etc.
  • Perform targeted form drills several days per week.
    • High knees
    • Butt kicks
    • Quick steps
    • One-leg bounds
    • Walking lunges
  • Include short bouts of conscious form focus into each run.
    • Quick cues like posture checks or thumb-up arm carriage
    • 30-60 seconds per mile
  • Re-assess after ~3 weeks of consistent practice
    • Film another video or review new watch data.
    • Check for improvements based on your focus areas.
  • Continue honing through combo workouts, blending conditioning, form drills, and strides.

My story proves that simply seeing yourself run can spark huge changes. So grab your phone,lace your shoes, and start gathering valuable insights. Small adjustments make big improvements over time. Master an efficient stride to push your potential even higher!

SPECIAL OFFER

You can now try McMillan training plans for FREE! For a limited time, I’m offering a 14-day free trial of my Peak Performance Bundle(TM). Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.”

Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.

Read Greg’s Bio

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