Overstriding is one of the most common running technique faults and a frequent cause of running injuries, particularly knee pain. It occurs when the foot lands too far in front of the body, increasing braking forces and load through the knees with every step. The good news is that overstriding is easy to identify and, in most cases, can be corrected by improving running cadence.
What Is Overstriding in Running?
Overstriding in running occurs when the foot lands too far in front of the body, typically striking the ground in front of the knee at initial contact.
This running pattern increases braking forces, places higher stress through the knees, and increases the risk of running injuries, particularly knee pain.
How Does Overstriding Cause Running Injuries?
Overstriding increases impact forces with every step.
When the foot lands too far ahead of the body, the knee absorbs more load before the body can move forward over the foot. Over time, this repetitive stress can lead to pain, inflammation, and injury.
Overstriding is commonly associated with knee pain, shin pain, hip discomfort, and recurrent running injuries.
How Can You Tell If You Are Overstriding?
You may be overstriding if:
- Your heel strikes the ground first
- Your foot lands in front of your knee
- Your running cadence is below 180 steps per minute
- Running feels heavy, jarring, or inefficient
A video analysis performed by a physiotherapist is the most accurate way to confirm overstriding.
What Is the Best Way to Fix Overstriding?
The most effective way to correct overstriding is by increasing running cadence.
Increasing cadence slightly shortens stride length, allowing the foot to land closer to the body and under the knee. This reduces braking forces and decreases load through the knees.
Most runners should increase cadence gradually, by 2 to 4 steps per minute, to allow the body to adapt safely.
Ideal Running Cadence to Reduce Injury Risk
An ideal running cadence for most recreational runners is close to 180 steps per minute.
This does not mean running faster. It simply means taking slightly shorter, quicker steps. Over time, this helps reduce overstriding, improve running efficiency, and lower injury risk.
Frequently Asked Questions About Overstriding
Is overstriding bad for runners?
Yes. Overstriding increases impact forces and places extra stress through the knees and lower limbs, increasing the risk of injury.
Can overstriding cause knee pain?
Yes. Overstriding is one of the most common causes of running-related knee pain we see in clinic.
Should I stop heel striking when running?
Heel striking itself is not always a problem. However, heel striking combined with overstriding increases injury risk. Improving cadence often reduces excessive heel striking naturally.
How long does it take to fix overstriding?
Most runners take several weeks to a few months to safely improve cadence and correct overstriding, depending on their starting point and consistency.
Do I need a running analysis to fix overstriding?
A running analysis is not essential, but it is the fastest and most accurate way to identify overstriding and other technique issues contributing to injury.
Recommended Cadence‑Training Apps
- Cadence Trainer: Run Metronome: A simple metronome app that plays audio cues to help you maintain a target steps‑per‑minute rate. Available on the App Store and Google Play
- Runo – Metronome for Running: Audio-guided cadence training that lets you customise your SPM target and maintain rhythm while running. Works with music and integrates with wearable devices like the Apple Watch. App Store and Google Play.
- Cadence Runner – Ultra Slow Jog: A smart metronome app designed for runners with adjustable beat frequencies from slow to fast paces, vibration or audio alerts, and background operation. Available in the App Store.
- RunTempo – Runners Metronome: A paid but powerful metronome app that lets you set your target cadence and run with beat guidance. Works offline and integrates with Apple Watch. Available in the App Store.
- Running Metronome: Simple Android metronome with adjustable cadence for runners. And it’s free on Google Play.
At PhysioCentral, we regularly assess and treat running injuries for runners in Miranda and across the Sutherland Shire, helping them return to running with better technique and less pain.
If you are dealing with knee pain or recurring running injuries, a physiotherapy assessment can help identify whether overstriding or other technique issues are contributing.