I think I have finally figured out my shin splint issue. I posted about it last night on instagram, and I will just re-post what I wrote so I don’t have to write it all over again Here’s the photo plus caption below:
After watching myself on video, I realized my running form seemed off. I did some research and discovered I have major crossover gait. Take a look at my right leg in the left photo. My feet crossover as I run which leads to me landing basically on a straight line. After reading on Runner’s Connect and watching videos on YouTube by The Gait Guys, I discovered that this is due to glute medius/hip weakness and core weakness. Which is not a surprise to me bc I rarely work on either of these things.
So today I practiced running “wider” and a few drills from the Gait Guys (which is the right photo where you can see a difference). And I need to do a lot of clamshells, glute medius strengthening and core work. My goal is to try to correct this as much as possible before NYC Marathon training starts in July.
Has anyone dealt with crossover gait before or have tips? Or have you tried adjusting your running form in the past? Any insight is much appreciated!
Here are the articles and videos I am referencing if you’re interested:
- Can Correcting Your Cross-Over Gait Banish Your IT Problems (Runners Connect)
- The Problematic Cross-Over Gait Motor Pattern (Gait Guys video)
After watching videos of myself running, it makes sense. I mean, obviously who knows if that is the main problem, but judging by that harsh angle in the photo above (left vs. “correcting” version on the right), I’m sure that contributes to my shin pain.
This all started after my yoga class last week where the instructor pointed out my hip weaknesses and issues. So I started digging deeper. The Gait Guys say that it takes about 12 weeks to fix running gait issues, so my goal is to really work on this before starting NYC Marathon training.
I know I need to do more hip strengthening and core workouts. This has always been my weak link because I hate doing both of those haha. But I need to fix my shin issues.
Has anyone experienced or fixed cross-over gait, or any other running form issue?
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