Micrometrics

Improve your running overstride and run better.

Improving your running overstride involves several key adjustments to your running form and technique. Here are some strategies to consider:

• Warm-Up with Skips:

Skipping exercises during warm-up can improve your running mechanics and help you avoid overstriding.

• Increase Running Cadence:

Aiming to gradually increase by 5-10% until you find a cadence that feels comfortable and sustainable.

• Hill Intervals:

Running uphill naturally shortens your stride and can help you get used to landing with your foot underneath your knee.

• Forward Lean: Incorporate a slight forward lean from the ankles, not the waist, to promote a more efficient stride pattern and reduce overstriding.
• Check your Landing:

Whilst heel striking is not bad, if you are overstriding try to land more toward the midfoot rather than the heel, this may help align your foot strike closer to your centre of mass.

• Hip Mobility and Flexibility:

Work on improving hip mobility and flexibility, as limitations in these areas can contribute to overstriding.

• Glute Activation and Strengthening:

Strong glutes support a stable pelvis and can prevent excessive forward leg reach, thus reducing overstriding.

• Barefoot Strides:

Practicing running barefoot or in minimal footwear on a safe surface for short periods of time can help you develop a more natural stride and reduce overstriding.

Implementing these strategies into your training routine can help you develop a more efficient running stride and reduce the risk of injuries associated with overstriding. Remember to make changes gradually and consult with a running coach or PT if you need personalised advice.