How to fix overstriding in races

Do you overstride throughout, or only when you're tired? So is it your body trying to deal with fatigue, or is it just how it tries to go fast?

overstriding isn't necessarily bad

asdsa wrote:

overstriding isn't necessarily bad

It is in the 400 meters!!

FormHelp wrote:

I've become more aware of it after seeing myself in a video, but the faster I go the more my legs try to overstride. Especially in races like the 4x400, I overstride for what I think is for more power/speed. Also, in the 800 it is similar.

I sometimes heel strike on runs but I've been trying to fix this and land mid/fore foot.

From what I've read, this essentially is like a braking force and slows you down as you have to exert more energy. (Therefore, not efficient).

Does anyone have any tips or what you have done to break this habit.

Also, will I become slightly faster if I change this habit?

My times are: 400 - 54

800 -2:02

If this matters

You can work on a few things. On your regular runs, you can increase your cadence. I would bet you're hitting at less than 165 per minute? Download music at 180 nd run with it.

Mini hurdle drills are designed to bring your knees up and land on the balls of your feet.

I always found sled pulls to work well with my 400 meter runners with a heavier than normal weight. You can't pull the sled if you are heal striking.

otter wrote:

asdsa wrote:

overstriding isn't necessarily bad

It is in the 400 meters!!

400 meter runners tend to have very long strides.

FormHelp wrote:

I've become more aware of it after seeing myself in a video, but the faster I go the more my legs try to overstride. Especially in races like the 4x400, I overstride for what I think is for more power/speed. Also, in the 800 it is similar.

I sometimes heel strike on runs but I've been trying to fix this and land mid/fore foot.

From what I've read, this essentially is like a braking force and slows you down as you have to exert more energy. (Therefore, not efficient).

Does anyone have any tips or what you have done to break this habit.

Also, will I become slightly faster if I change this habit?

My times are: 400 - 54

800 -2:02

If this matters

I don't believe you are overstiding. Over thinking, perhaps?

It seems beneficial to "overstride" in the 800.

Of all the running events it is the one in which many of the top runners almost look like they are high jumpers on the run up.

"overstride" in inverted commas? Yes because it's just something people say. It's not normal for anyone to do this, because we learn to run at a very young age with natural form.

This whole thing about 'landing under your center of gravity' is just BS. It's impossible to run like that because your foot has to land slightly in front to make contact before your body moves over your foot during stance phase. A perfect example of how conventional wisdom is often nonsense.

otter wrote:

asdsa wrote:

overstriding isn't necessarily bad

It is in the 400 meters!!

BS

OP maybe you are overstriding to compensate for a lack of flexibility on the back portion of your stride? i'm working to fix overstride too and i found my hamstrings were ludicrously tight. i couldn't even touch my toes. i've done a lot of foam rolling and stretching and i sure can now. also focusing on loosening and opening my hips. do a flexibility self-assessment and see what you find.

anton1 wrote:

otter wrote:

It is in the 400 meters!!

BS

Overstriding literally means taking longer strides than optimal. That is bad by definition.

If someone is taking long strides and running faster as a result, they are not overstriding.

pariah wrote:

"overstride" in inverted commas? Yes because it's just something people say. It's not normal for anyone to do this, because we learn to run at a very young age with natural form.

This whole thing about 'landing under your center of gravity' is just BS. It's impossible to run like that because your foot has to land slightly in front to make contact before your body moves over your foot during stance phase. A perfect example of how conventional wisdom is often nonsense.

Correct. Also since we learn how to run naturally at a young age improvements are clearly from building the engine, not more efficiency. We master efficiency at a young age.

Way to finally kill your theory.

asdsa wrote:

overstriding isn't necessarily bad

Not true. Unless your intent is to brake each stride and create unecessary impact on your body, it is always bad.

pariah wrote:

"overstride" in inverted commas? Yes because it's just something people say. It's not normal for anyone to do this, because we learn to run at a very young age with natural form.

This whole thing about 'landing under your center of gravity' is just BS. It's impossible to run like that because your foot has to land slightly in front to make contact before your body moves over your foot during stance phase. A perfect example of how conventional wisdom is often nonsense.

I agree. I like the idea of landing UNDER THE KNEE better, because that’s still slightly in front of the center of mass but not creating a braking force.

Runsmith wrote:

pariah wrote:

"overstride" in inverted commas? Yes because it's just something people say. It's not normal for anyone to do this, because we learn to run at a very young age with natural form.

This whole thing about 'landing under your center of gravity' is just BS. It's impossible to run like that because your foot has to land slightly in front to make contact before your body moves over your foot during stance phase. A perfect example of how conventional wisdom is often nonsense.

I agree. I like the idea of landing UNDER THE KNEE better, because that’s still slightly in front of the center of mass but not creating a braking force.

Your idea is wrong as is the braking force BS people spout.

Overstriding is almost always an incorrect perception of running action, not something incorrect about the stride.

Runsmith wrote:

I agree. I like the idea of landing UNDER THE KNEE better, because that’s still slightly in front of the center of mass but not creating a braking force.

As opposed to landing OVER THE KNEE.

Brilliant deduction / wrote:

Runsmith wrote:

I agree. I like the idea of landing UNDER THE KNEE better, because that’s still slightly in front of the center of mass but not creating a braking force.

As opposed to landing OVER THE KNEE.

Oscar Pistorious lands over his knee.

hmmmmmmmm wrote:

OP maybe you are overstriding to compensate for a lack of flexibility on the back portion of your stride? i'm working to fix overstride too and i found my hamstrings were ludicrously tight. i couldn't even touch my toes. i've done a lot of foam rolling and stretching and i sure can now. also focusing on loosening and opening my hips. do a flexibility self-assessment and see what you find.

Nah, Kipchoge can barely touch his knees. Overstriding is caused my running from your feet and throwing them out in front of you pointlessly. Try running from the hips only, let the rest of your legs be passive.

fullnattybrah wrote:

Try running from the hips only, let the rest of your legs be passive.

Yeah, that will work well.