𝐎𝐯𝐞𝐫𝐬𝐭𝐫𝐢𝐝𝐢𝐧𝐠: 𝐰𝐡𝐲 𝐝𝐨𝐞𝐬 𝐢𝐭 𝐦𝐚𝐭𝐭𝐞𝐫?🤷♀️
A lot of people talk about HOW the foot lands on contact ie heel strike, forefoot ect, but from the research we see it’s more important WHERE the foot lands in relation to our body.
🔑Overstriding is defined as landing with the foot contact distant from the centre of mass. Whilst you will never see someone land underneath their centre of mass, closer to it is more ideal.
🔑Overstriding is often seen along with decreased cadence, increased vertical oscillation, lack of knee flexion on landing & lack of vertical tibia
From the research we also see that overstriding:
🔹Increased Anterior-Posterior braking forces (Napier 2018)
🔸Predictor of injury (Napier 2018)
🔹Is metabolically inefficient (Folland 2017, Moore 2016)
🔸Increases patellofemoral loads
🔹Increases ground reaction forces, braking forces and joint loading. (Heiderscheit, Chumanov et al. 2011)
🔸Increased risk of tibial stress fractures (Edwards, Taylor et al. 2009)
🔹Significant predictor of knee extensor moment & braking impulse during running. (Wille, Lenhart et al. 2014)
There are plenty of strategies that can be used, including:
🎯Increased cadence (Heiderscheit, Chumanov et al. 2011)
🎯Cue foot landing underneath body
🎯Cue lighter landing
To learn more about how to improve your running technique, head here
Edwards, W. B., et al. (2009). "Effects of stride length and running mileage on a probabilistic stress fracture model." Med Sci Sports Exerc 41(12): 2177-2184.
Folland, J. P., et al. (2017). "RUNNING TECHNIQUE IS AN IMPORTANT COMPONENT OF RUNNING ECONOMY AND PERFORMANCE." Med Sci Sports Exerc.
Heiderscheit, B. C., et al. (2011). "Effects of step rate manipulation on joint mechanics during running." Med Sci Sports Exerc 43(2): 296-302.Moore, I. S. (2016). "Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy." Sports Med.
Napier, C., et al. (2018). "Kinetic Risk Factors of Running-Related Injuries in Female Recreational Runners." Scand J Med Sci Sports.
Wille, C., et al. (2014). "Ability of Sagittal Kinematic Variables to Estimate Ground Reaction Forces and Joint Kinetics in Running." J Orthop Sports Phys Ther: 1-17.