Overstriding in Running: What It Is, Why It's Detrimental, and How to Correct It

How to stop overstriding running?

Stopping overstriding in running primarily involves increasing your step cadence (foot strike frequency) and focusing on landing your foot more directly beneath your center of mass, rather than ahead of it. This adjustment promotes a more efficient, less impactful, and safer running gait.

What is Overstriding?

Overstriding occurs when a runner's foot lands significantly in front of their center of mass, often with a straight or nearly straight knee. Visually, it looks like the runner is "reaching" forward with their foot. This common biomechanical error is frequently associated with a low stride rate or cadence, meaning fewer steps per minute. Instead of propelling the runner forward efficiently, overstriding acts as a braking mechanism, absorbing energy rather than generating momentum.

Why is Overstriding Detrimental?

Understanding the negative consequences of overstriding highlights the importance of correcting this gait pattern:

• Increased Impact Forces: When the foot lands too far in front of the body, the ground reaction forces are directed backward, creating a "braking" effect. This significantly increases the impact load on joints like the ankles, knees, and hips, as well as the shins and lower back.
• Reduced Running Economy: Overstriding is inefficient. More energy is expended to overcome the braking force and to absorb the higher impact, leaving less energy for forward propulsion. This translates to slower times and greater fatigue over distance.
• Higher Injury Risk: The elevated and misdirected forces associated with overstriding are a major contributor to common running injuries, including:
  • Shin splints (medial tibial stress syndrome)
  • Patellofemoral pain syndrome (runner's knee)
  • IT band syndrome
  • Achilles tendinopathy
  • Stress fractures
  • Plantar fasciitis
• Loss of Forward Momentum: The braking effect inherent in overstriding actively works against forward progression. Each step effectively slows you down before the next propulsive phase can begin.

Identifying Overstriding

Before you can correct overstriding, you need to confirm if you're doing it. Look for these cues:

• Visual Cues:
  • Foot Landing Position: Does your foot land well in front of your knee or hip? Ideally, your foot should land directly underneath or very slightly in front of your knee.
  • Knee Extension: Is your knee relatively straight upon foot strike? A slight bend in the knee at impact is desirable for shock absorption.
• Auditory Cues:
  • Loud Foot Strike: Do your footsteps sound heavy or like you're "pounding" the pavement? A lighter, quicker patter is often indicative of a more efficient stride.
• Feeling:
  • Braking Sensation: Do you feel like you're momentarily slowing down with each step, or that your forward momentum is being interrupted?
  • Heavy Landing: Do your legs feel "heavy" or like they're absorbing a lot of shock?
• Video Analysis: The most objective way to assess your stride is to have someone film you running from the side. Reviewing this footage in slow motion can clearly reveal your foot strike position relative to your body.

Strategies to Correct Overstriding

Correcting overstriding is a gradual process that involves retraining your neuromuscular system. Focus on these key strategies:

• Increase Your Cadence (Step Rate): This is often the most effective and primary correction.
  • Why it works: Taking more, shorter steps naturally encourages your foot to land closer to your center of mass, reducing the "reach" and braking effect.
  • How to do it: Use a running app or a metronome to guide your steps per minute. Start by increasing your current cadence by 5-10%. Gradually work towards a target cadence of 170-180 steps per minute (or even higher for some runners). Don't drastically jump to a much higher cadence immediately.
  • Practice: Integrate short intervals of higher cadence running into your regular runs. For example, run for 1 minute at your increased cadence, then 2 minutes at your normal pace, repeating several times.
• Focus on Landing Under Your Hips: Instead of consciously thinking about where your foot lands, try to visualize your foot striking the ground directly beneath your hips. This mental cue can help shift your landing point.
  • Drill: Try running in place, focusing on quick, light steps that land directly under your body. Then, slowly transition into forward motion, maintaining that feeling.
• Gentle Forward Lean from the Ankles: A slight forward lean (from the ankles, not the waist) allows gravity to assist your forward momentum. This encourages a more natural fall forward, which can prevent overstriding by making it harder to "reach" with your foot.
  • Caution: Avoid bending at the waist, as this can strain your back and compromise posture.
• Think "Light and Quick" Feet: Focus on minimizing ground contact time and lifting your feet quickly rather than pushing off forcefully. This mental cue reinforces a higher cadence and a lighter foot strike.
• Strengthen Core and Glutes: A strong core and powerful glutes are essential for maintaining proper running posture and providing the stability and power needed for an efficient stride.
  • Exercises: Incorporate exercises like planks, glute bridges, bird-dog, and single-leg deadlifts into your routine.
• Incorporate Running Drills: Specific drills can help improve proprioception, coordination, and the quick foot turnover necessary for correcting overstriding.
  • Examples: A-skips, B-skips, butt kicks, high knees, and quick feet drills. Perform these as part of your warm-up.
• Short, Frequent Practice: Rather than trying to change your entire running form in one go, dedicate short periods (e.g., 5-10 minutes) at the beginning or end of your runs to focus specifically on cadence and foot strike. Consistency over time will lead to lasting changes.

Gradual Implementation and Patience

Changing your running form is a significant undertaking that requires patience and consistency.

• Start Small: Don't try to implement all changes at once. Focus on one or two key aspects, primarily increasing cadence, for a few weeks before adding others.
• Listen to Your Body: Any change in running form will shift stress to different muscles and joints. You might experience new aches or soreness. This is normal, but if you feel sharp or persistent pain, back off and reassess.
• Consistency is Key: Regular, focused practice, even in short bursts, will be more effective than sporadic, intense attempts. It takes time for new movement patterns to become ingrained.

When to Seek Professional Guidance

If you've consistently tried these strategies and are still struggling with overstriding, experiencing persistent pain, or unsure how to proceed, consider consulting a professional:

• Running Coach: A certified running coach can provide personalized gait analysis, drills, and feedback.
• Physical Therapist: A physical therapist specializing in running injuries can assess underlying muscular imbalances, provide corrective exercises, and guide you through the form change process safely, especially if you have a history of injuries.