get ready for action

evolve your running during the lockdown

Our team of experts provide you with guidance on your running technique. Complete the questionnaire below and provide the photo and videos requested and we will provide you with the tools to take your running technique to the next level. There are a limited number of slots available so sign up soon.

From running shops selling trainers, to foot scans used to promote the sale of orthotics, to advanced 3D scans. Numerous people claim to provide 'running gait' analysis. However, the tools are largely irrelevant, it is the methodology followed and the experience of the practitioner that underpins sound gait analysis. At its core such analysis aims to identify issues that present an injury risk and/or de-optimise performance potential. A robust evaluation should investigate all the relevant factors that contribute to how you run: your anatomical alignment, structural strength, functional flexibility and dynamic movement potential. Only then can data derived from video or 3D analysis be properly understood.

Anatomical Alignment

Any review of your gait starts with understanding your anatomy. From your overall posture to structural symmetry to foot shape, it is obviously critical to identify where you may be compromised to determine where you need help.

sustainable strength

Determining the effectiveness of the neuromuscular system is equally important in evaluating your gait. Understanding your activation patterns,  symmetry, strength and power is fundamental. As is full disclosure of your injury history.

Functional Flexibility

Your functional flexibility and range of motion adds to the picture. Numerous conditions temporarily compromise gait, such as hamstring tightness or ITB syndrome. These need to be fully understood to avoid jumping to false conclusions.

dynamic movement

The way you coordinate your movements completes our picture, assessing your athleticism, balance and coordination. Deficiencies in some of these fundamentals help us isolate the possible causes of technical weaknesses in your form.

To get started we outline what you will need below and then detail the protocol to be followed, with examples, both video and photos. You can do this alone or with the help of your partner or family. No special equipment is needed. It should be a great distraction. So, have fun with it and we look forward to helping you evolve your running.



  1. Complete the questionnaire to secure your free running gait analysis.
  2. Gather the information we need to conduct your running gait analysis by following this protocol.
  3. Once you have the information send it to us (by dropbox or wetransfer) to [email protected]

Any questions? Contact us using the above e-mail address.

what you will need


  1. Means of recording video and taking photos
  2. A tape measure (or ruler)
  3. A piece of cardboard bigger than the size of your foot (a scrap piece from a box is perfect)
  4. About 1-2 hours

A family member or partner makes it easier but is not essential.

conducted inside and in bare feet
  1. Take the photographs of (or video) your feet from all sides and above. See gallery (and click on pictures) to left.
  2. Take photographs of you standing with your forefinger pressing lightly on the most protruding part of the hip bone. Repeat on both sides. See gallery (and click on pictures) to left.
  3. Conduct the knee to wall calf flexibility test, measuring with the ruler / tape measure. See video to right.
  4. Using a piece of cardboard conduct the wet foot test. See video to right.


Note: When viewing video click on RunGait1 to see an enlarged version in a new window.

conducted inside, on table, firm bed or floor

This series of tests are usually conducted on a treatment table. They can also be conducted on a table that supports your bodyweight, a firm bed or, with one exception, on a carpeted floor (or a yoga mat on a hard floor).

These tests are designed to assess your flexibility and, in one case, your leg length.

When viewing the video click on RunGait2 to see an enlarged version in a new window.


Review the video and then try the tests yourself. Try to follow the instructions that are overlaid on the video.

  1. The Weber-Barstow Manoeuvre assesses possible leg length discrepancy. It is usually conducted with a practitioner.
  2. Vertical leg raise to view hamstring flexibility.
  3. Obers Test, again usually conducted with a practitioner and used to assess ITB tightness
  4. Modified Thomas Test, leave this out if you do not have a table that can support your weight at the edge.
  5. Thomas Test, helping assess quadriceps tightness.


When viewing the video click on RunGait2 to see an enlarged version in a new window.

Walk - Jog - Run - Sprint

The fundamentals are here. Walk, jog, run, sprint. Do it outdoors or on a treadmill.

Video from the front, rear and, at minimum, 1 side, preferably both.

Repeat to capture footage of the whole body in action, then the lower body and finally the lower leg / foot shot.

We can slow down the footage so focus on making sure you capture good footage of each angle for analysis.

And don't try to pose ... run Natural.

Finally do a barefoot walking analysis and, if you have the place to do it safely, it would do no harm to do barefoot jogging, running and sprinting as well!

When viewing video click on WalkingGait or JRSGait to see an enlarged version of either video in a new window.

Static strength tests

These tests predominantly assess overall muscle function and endurance. The hip rotation exercises are the exception and look at internal and external hip flexibility.

You will need a stopwatch for all the endurance tests. Whilst it is not essential to video these tests (submitting the time to exhaustion is satisfactory), it would be beneficial so that your form can be evaluated.


When viewing the video click on RunGait3 to see an enlarged version in a new window.


Review the video and then try the tests yourself. Remember to allow adequate recovery between exercises, 2.5minutes is ideal. Follow the instructions that are overlaid on the video.

  1. The Hip Rotation exercises should be conducted with care, especially the internal hip rotation assessment. You should not push too hard.
  2. Single Leg Bridge assesses your hamstrings.Maintain an active core and hold to exhaustion.
  3. Wall Sit. Assessing lower body strength, aim for an angle of 90 degrees at the knee.
  4. Planks. Remember that you can use straight arms, on elbows or, if these are too advanced, plank from your knees.


When viewing the video click on RunGait3 to see an enlarged version in a new window.

Dynamic Exercises

Our series of more dynamic, complex exercises help review your overall movement patterning. It is useful if you have a bosu and a step, or something than can be used in their place. But if not the alternatives are fine, as detailed in the video.

  1. Our deep core series tests core activation and control
  2. The Single Leg holds test balance, either on a bosu or with your eyes closes [see RunGait4]
  3. The single leg squat tests and step up series test your functional control, range and strength [see RunGait5]


Note: When viewing video click on RunGait4 or RunGait5 to see an enlarged version of either video in a new window.

The survey below provides us some basic information which we need to undertake your assessment. All you need to do is to complete the survey and follow us on social media. We will then e-mail you to tell you that you have secured your free running gait analysis.

When you have completed the assessments you can submit the information via wetransfer or dropbox and we will do the rest. We will provide you with an estimate of when your report will be ready. In the meantime, keep active and healthy and evolve your running. Become your best!

Group Evolution provides our clients with a level of support that is unmatched, usually only available to elite athletes, or fitness and creative professionals. We help you become your best: whether you are looking to reinvent yourself, take the next step or achieve a very particular objective. Our holistic approach – focused on your mind, body, technique and diet – is grounded in the latest research and practice and led by highly qualified and experienced practitioners. We tailor our programs to each individual, whether you are attending our luxury retreats in France or our facilities in South West London.

AND make good use of your time