Stop Overstriding When Running

Are you overstriding when running? In our previous blog, we talked about how to identify when you are overstriding. But what can you do about it? Adjusting your running cadence might just be the easy solution you’ve been looking for.

Using cadence to stop overstriding when running

When it comes to retraining your running technique, paying attention to your cadence is perhaps the easiest and the least technical component to change. Cadence is the number of steps you take per minute when running at a consistent speed. In practice, it can be harder to do than it sounds, as many people naturally take less steps when running.

If you happen to overstride when running, increasing your step rate to the ideal 180 steps per minute might be the answer. Or, at least, part of the answer. Increasing your cadence can reduce the amount of energy your body is absorbing in the lower limbs, particularly at the knee joint. Shortening your stride lengths means that your initial point of contact with the ground is now closer to your body’s centre of mass. This puts the knee in a more flexed position, which is preferred.

We can measure your cadence at our Sports Focus practices and help you practise increasing your cadence too. Listening to a metronome, through your mobile device or smart watch, while running can help you maintain the required BPM.

Changing your running cadence is only one of the many different ways you can prevent overstriding when running. There are many techniques you can use to effectively retraining your running. Just book a running assessment at Sports Focus Physio to get started. We can identify the best options for your individual needs and help you achieve your running goals. Give us a call to book your appointment today!