Overstriding is the biggest cause of injuries I see in runners, yet it is also one of the most frequent movement patterns. So why is it so bad if so many of us do it? And more importantly, what can we do to fix it?
As runners start dipping their toe into more running research and advice seeking, overstriding often pops up as one of the first things they learn about. Associated with the (sometimes unfairly) reviled “heel striking”, an overstride is at its simplest, reaching the front foot/ lead leg out straight as opposed to it landing underneath you.
When to leave overstriding alone
Before you jump ahead to the “how to chuck the kitchen sink at this problem so I can never be injured again” section, as with all things with running form, it’s important to exercise caution before you modify.
Overstriding, and heel striking, isn’t necessarily a problem. Despite it being a reoccurring myth among the running community, there isn’t actually solid data that links strike patterns to injury risk.[1] Heel striking isn’t inherently dangerous, and around 76% of runners are estimated to do so (just look at the picture above).[2] Although interestingly, a 2025 study found only 34% of heel strikers know they are.[3] Perhaps this is why the notion of heel striking being an inherent flaw or injury risk has come from; three quarters of runners are, yet only a third recognise it.
Where the research does seem more aligned is that foot strike pattern indicates a greater propensity for types of injuries. Forefoot strikers tend to suffer from ankle and Achilles issues, while heel strikers take more ground impact and therefore increase risks around repetitive stress injuries, as well as knee problems.
This is where it gets interesting.
You don’t need to change your natural running gait if you’re not experiencing pain or performance issues. BUT. Overstriding essentially puts the brakes on. As opposed to directing the power you are producing with that leg into the ground to propel you forward, over-striders’ power turns into impact, acts as a brake which ultimately slows you down slightly with every step. Those brakes can then send the force back up your leg into the wrong places, causing potential injuries to Achilles and calves, pain in hips, knees, shins and IT bands. Think about riding a bike and touching the brakes every time you pedal; not only is it annoying it does nothing for your tyres.
If you’re suffering from niggles, or are looking for marginal gains in performance, then addressing any overstriding will be helpful. In fact, if you’re caught in a cycle of injury complaints, I would argue it is pretty much mandatory.
When to do something about overstriding
Runners who overstride tend to fall into three camps, those who do so:
- All the time. Often new runners, those with long legs, and those who like to run along with others who are slightly faster than them, these are runners who want to cover as much distance as possible with every step.
- when they speed up. From knocking out 100m reps to running at marathon pace, when that switch in the head flips to “go faster mode”, the legs lengthen to try and eat as much ground as possible as fast as possible.
- downhill. Often trail runners, when they’re brought out to play on roads, will utilise skills they learned on the muddy/slippy hills subconsciously. Off road, on steep slopes, they often rely on their legs as brakes – particularly when tired – to stop them face planting the hills. On roads, this is less helpful.
Handily the solution for all three camps focuses on the same solutions. But knowing which type you are indicates when you need to practice: is it your easy/conversational pace, at speed, or on the hills?
How to stop overstriding: the three point plan
1. Cadence
Count your steps – well, count the amount of times your left foot hits the ground in 30 seconds. If you quadruple the number that will give you your total steps / minute. The rough rule of thumb is that you are aiming for 180 – but take that with a pinch of salt. Just as the goal to walk 10,000 steps a day came from a marketing campaign ahead of the 1964 Olympics[4], the 180 cadence came from coach Jack Daniels simply making an observation that most elites at the 1984 Olympics ran at a cadence of 180 steps per minute. This has now gone down as running (folk)lore as the golden rule, but the actual number is entirely personal.
So, as noted above, if you’re not injured and you’re nowhere near the 180, then it might be you’re running cadence is just perfect as it is. You can play around with increasing it to see if it helps your performance, particularly at higher speeds, but only aim for 5-7% increase. If you ARE injured, and below 180, then likewise, aim to increase your step count gently, again by 5-7% per time. For those downhill runners, count your steps on the flat and try and take similar number downhill. Quick, light steps are the aim.
When you are increasing steps, you can try a metronome app or a playlist set at the beats/minute you’re aiming for. Or just good old fashioned counting. You don’t need to do this for your whole run, instead think of it like a “cadence fartlek” – practice for a minute or so out on a run, then relax into normal stride.
2. Midfoot landing
There’s a whole bunch of reasons why you might heel strike. It might just be your natural pattern. It might be tight hip flexors, causing the leg to turn out ever so slightly (which if you see yourself pronate becomes more likely). You might have poor ankle dorsiflexion, meaning that the foot lacks the mobility needed to bounce off the ground. Etc. So it’s not necessarily easy or straightforward to simply say “land on your midfoot”. At best you’re going to be fighting against neuromuscular pathways, at worst you’ll be fighting against the whole of your musculoskeletal system trying to tip that heel down.
There are lots of drills and exercises you can (and arguably should do) if you need to chase the issue around your body. Remember – treat the cause the symptom (See more on this here: Managing injuries in running).
But a simple drill you can do to practice the sensation of landing on the middle of your foot is running on the spot. You’ll notice you’re naturally more on your toes or middle of the foot. Keep it slow for now. Then, every 30 seconds dial it up a speed. You’re aiming for at least five stages of progressive faster running. If you do this as a warm-up every time you run, you tick off two for the price of one.
3. Cues
A cue is anything that you use to act as a reminder around your movement patterns. Again, they’re personal – so worth trying out different ones. One of my favourites is to worry less about where the foot is landing and think more about lifting the foot up. This helps me with getting on with the next stage of the running cycle, and it’s one I use when I get back to speed training after months doing “the ultra shuffle”. Another is to imagine a wall in front of you; if you stride too far you’ll bang your knee on the wall. A further one might to be thinking about your feet as a hamster wheel, lots of little steps as opposed to big long strides. You’ll also want to switch that voice off in your head that thinks speed = eating ground up. Instead, introduce the concept of flying feet; we want more time in the air as possible, which means reacting off the ground.
You can practice these cues ironically in the form drill “strides” (or at other parts of your run). If you’re more visual, then look at yourself when you run past windows – are your legs landing under the centre of your mass? Can you see that foot poking out in front? Cars are better than people’s houses; do wave if someone catches you.
Above all, the best advice around this is notice what you do. Run mindfully as opposed to mindlessly, particularly if you’re injury prone or running into a performance rut. There is always a reason behind the issue you’re facing, the challenge is identifying it.
[1] What are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics | Sports Medicine
[2] https://marathonhandbook.com/latest-study-shows-you-dont-know-your-own-footstrike
[3] Frontiers | Accuracy of self-reported foot strike pattern detection among endurance runners
[4] https://www.bbc.com/news/health-42864061
