21/01/2026
📸 Overstriding: Why It Makes Running Harder
Overstriding is one of the most common inefficiencies we see in runners — especially as fatigue kicks in. The tricky part? Most runners don’t realise they’re doing it.
Overstriding happens when your foot lands too far out in front of your body. When this happens, you create a braking force with every step. Momentum slows slightly before pushing off again, energy is wasted, and stress on joints and tissues increases.
It’s basically putting the brakes on… over and over.
Overstriding often shows up when pace is too fast for current fitness, cadence drops as fatigue sets in, runners try to “reach” for speed, or core and hip control fades late in runs. It’s rarely a conscious choice — it’s usually a fatigue response.
Why does this matter? Excessive braking can make running feel heavier and harder, increase load through the knees, hips, and shins, and reduce efficiency, especially over longer distances. Small inefficiencies add up quickly over time.
What helps without forcing change? You don’t need to change how you land — focus on where you land. Running slightly slower on easy runs, thinking “smooth and flowing” rather than reaching, keeping posture tall as fatigue builds, and letting cadence adjust naturally all help. Most overstriding improves on its own with better pacing, improved fitness, and consistent strength work.
Common mistakes to avoid: forcing shorter steps, trying to land on a specific part of the foot, overthinking foot placement, or making changes during hard sessions. Trying to fix everything at once usually makes things worse.
Simple takeaway: think “flow, not reach.” If your running feels smooth, balanced, and controlled, you’re probably doing just fine.
Coming up next: Practical cues to reduce overstriding 👌
