Overstriding: The Silent Speed Killer (and Injury Magnet)
How a simple cadence drill can help you run faster, safer, and with less pain
Have you ever felt your stride slap the ground a little too far in front of you—especially when you’re tired or trying to run faster? That’s overstriding, and it’s one of the most common (and sneaky) mistakes runners make.
Most runners don’t even realize they’re doing it. But the effects? They show up fast—especially in the form of nagging injuries like:
✅ IT Band Syndrome
✅ Shin Splints
✅ Knee pain
✅ Tight hips and hamstrings
✅ And even lower back soreness
What is Overstriding?
Overstriding happens when your foot lands too far out in front of your body, instead of beneath your hips. It creates a braking effect, which slows your momentum and adds excess stress on your joints and soft tissues.
And if you’re aiming to improve your speed or endurance, it’s like tapping the brakes every few seconds.
Why It Happens (Even to Good Runners)
Overstriding is usually unintentional. Runners may do it when they’re trying to:
– Lengthen their stride (thinking longer = faster)
– Keep up with a group
– Run faster without changing cadence
– Push hard during a race or speedwork
The result? Slower performance and higher injury risk.
How to Fix It: The Cadence Drill
One of the best tools I recommend to reduce overstriding and improve running efficiency is the cadence drill. It’s quick, simple, and effective.
You can do this drill on a sidewalk, treadmill, trail, or track—no fancy gear required.
Here’s How to Do the Cadence Drill:
1. Warm up by jogging slowly for 1–2 minutes.
2. Start your first 30-second drill: Count how many times your left foot touches the ground during that time.
3. Walk for about a minute to recover.
4. Do it again, but this time, try to increase your count by 1 or 2.
5. Repeat this process 3 to 7 more times, each time aiming for 1–2 more foot strikes.
This drill trains your body to increase turnover—which naturally shortens your stride and brings your feet under your hips, right where they should be.
The Benefits of Better Cadence
🏃♀️ Less overstriding
🦵 Lower impact on your knees and shins
⚡ More efficient stride = faster pace with less effort
🧠 Improved running awareness and form
🛡️ Lower injury risk, especially over long distances
Bonus Tip: Pair This With Run/Walk/Run
When you combine the cadence drill with *walk breaks*, you get the best of both worlds:
– Cadence drills teach your body to move more efficiently.
– Walk breaks allow your muscles to recover and reduce injury risks.
Over time, your running becomes smoother, safer, and stronger.
Final Thoughts
Running shouldn’t hurt.
It should feel energizing, fun, and freeing.
And when you make small tweaks to your form—like reducing overstriding—you’ll be amazed at how much better you feel out there.
Try the cadence drill once or twice a week. It only takes a few minutes, but the benefits last a lifetime.
👉 Want more tips on running injury-free? Stick around the blog and keep moving forward—one smart step at a time.
