The MOST COMMON running form mistake

Analyzing hundreds of different runners’ form over the years has taught me many things. Namely, each person is unique to their own running form.

Early on in my career, I tried to “fit” everyone into a cookie-cutter approach. While this helped many, it was unsuccessful for many others. Sensing this, I realized the need to honor the individuality of each person’s running form.

Despite this, I’ve noticed one common running form error stand out above all others.

Over-striding.

I’ve seen this error in new runners all the way to collegiate track athletes. From newbies all the way to ultra-marathoners. And if I had to take a guess, you might be on that list as well.

So, what is over-striding, and why am I taking the time to write an article on it? We’ll get into that below.

What Is Over-Striding?

First, let’s break running form down to the basics. Running is unique from walking, in that there is a brief period where both feet are off the ground. We call this the “float phase”, and frankly, it’s what makes running feel so damn fun.

Running and walking overlap, however, in their “stance phase”. This is the period of time where the foot is in contact with the ground, and begins at “initial contact”.

As you can see above, there are some differences in the stance phases between walking and running.

One of these differences, perhaps the most significant, is where the foot is in relation to the body when first contacting the ground.

In walking, it is necessary for the foot to be in front of the body. In running, however, the foot should land much closer to the body. In many cases, it is desirable for the foot to be underneath the body when first contacting the ground.

When the foot lands in front of the body, it is called over-striding.

Why Does Over-Striding Matter?

So, why is over-striding OK in walking, but not in running? It’s a great question, and the answer requires a bit of physics.

Each time your foot hits the ground, the ground hits back. Remember Isaac Newton’s 3rd Law? Every action has an equal and opposite reaction.

The peak force subjected on the body during walking is roughly 1x body weight. During running, however, peak force can increase up to 3x body weight.

As you can see above, the impact of running is much shorter, and much quicker to reach the peak than in walking.

You might still be wondering where over-striding fits in to all of this, though.

2 Steps Forward, 1 Step Backward

The landing position of the foot determines where these forces get directed. When the foot lands in front of the body, as it does in over-striding, something interesting occurs:

In the above picture, notice how the smaller red arrow is pointing backward and upward into the runner.

Now, look at the direction of force when running with the foot landing underneath the body.

As you’ll see in Runner #2 above, the big arrow is more vertical. This results in an arrow of force acting more vertically upon the runner (equal and opposite the big green arrow #SirIsaac).

For Runner #1, the backward pointing arrow creates a braking force that the runner has to overcome to move forward. Because the ground hits back, each time the runner hits the ground, the ground works to slow down the runner.

Aside from making running harder, this causes a number of other problems.

What’s The Big Deal?

The backward force resulting from over-striding causes a number of secondary actions. These include:

• Braking force that slows down forward progression

• Increased shearing on the ankle, knee, hip, and lower back

• Increased compression of the ankle and knee

• Ineffective use of the Achilles tendon

• Increased strain on the muscles of the hip

These secondary influences create significant demand on the body’s tissues and energy stores. For runners who are dealing with nagging aches or stubborn joints, over-striding can be a major contributor.

And for those who are struggling to improve pace, over-striding can be a major energy leak.

Are You Over-Striding?

By making the change to landing with your foot underneath you, you will immediately reduce the demand that running puts on your body. As a likely result, you may increase your pace, require less time for recovery, and actually enjoy running even more.

It can be tough to know whether you’re over-striding or not. We offer a running gait analysis to help you identify some potential faults in your running form, including over-striding (among many others), to help you improve your running performance. Many of our clients have noted improved pace and increased enjoyment afterward.

If you’re wondering if your running gait is contributing to a nagging injury or pain, and would like some help, it’s better to set up a full evaluation with us. This allows us to dive much deeper to identify the true source of your injury, as well as examine your running gait.

And if you’re not sure whether we can help you out, or if we’re the right people to see in the first place, then shoot us a message to set up a Free Phone Consultation. We’ll make sure you get pointed in the right direction so that you can accomplish your running goals, no matter what they are.