running problems EVERY runner faces…

Okay, so we've talked about some of those sneaky running problems, like the post-race mental crash or feeling constantly hungry (hello, runner's hunger!). But there's another really common issue that many runners, especially beginners, might not even realize they're doing: overstriding. And trust me, once you fix this, it can be a total game-changer for your running experience! What exactly is overstriding? Imagine you're running, and your foot lands way out in front of your body, with your leg straight. That's overstriding. Instead of helping you move forward efficiently, you're essentially putting on the brakes with every step. It's like dragging your foot while trying to accelerate, which, as you can imagine, isn't very effective! Why is it such a problem? Well, for starters, it's a huge energy drain. When you land far out in front, you're absorbing a lot of impact, which means your muscles have to work harder. This can lead to you getting tired faster, and even feeling slower after adding gym work because your form isn't optimal. More importantly, overstriding puts a ton of stress on your joints – your knees, hips, and shins take the brunt of that impact. Over time, this can lead to nagging injuries like runner's knee, shin splints, or even stress fractures. I definitely experienced more aches and pains in my early running days before I figured out I was overstriding! So, how do you know if you're doing it? One of the easiest ways is to have someone (or even set up your phone) record you running from the side. Watch where your foot lands relative to your hip. If your foot is landing significantly in front of your body, you're likely overstriding. Another cue is to listen to your footfall. Do your steps sound heavy? A loud 'thud-thud-thud' can be a sign of overstriding and a high impact landing. You want a lighter, more rhythmic sound. Now for the good news: you can absolutely fix overstriding! It takes practice and conscious effort, but the payoff is huge. Here are a few tips that really helped me: Increase Your Cadence: This is probably the most effective fix. Cadence is simply how many steps you take per minute. Most efficient runners have a cadence between 170-180 steps per minute. If you’re overstriding, your cadence is probably lower. Try running with a metronome app on your phone or watch and aim for quicker, shorter steps. It might feel a bit awkward at first, like you’re shuffling, but stick with it! Focus on Landing Under Your Center of Gravity: Instead of reaching out with your foot, think about driving your knee forward and letting your foot land directly beneath your hips. This promotes a midfoot strike rather than a harsh heel strike, which often accompanies overstriding. Lean Slightly Forward from Your Ankles: Don't bend at the waist, but imagine a string pulling you gently forward from your chest. This slight forward lean helps gravity work with you, encouraging your feet to land more naturally under your body and reducing that 'braking' effect. Incorporate Running Drills: Things like high knees, butt kicks, and quick feet drills can help improve your coordination and teach your legs to move more efficiently. These are great to do as part of your warm-up. Listen to Your Body: Pay attention to how your feet are landing. Are you pushing off the ground or pulling it underneath you? The latter is what you want! I honestly wish I’d learned about overstriding sooner. Once I started consciously working on my form and increasing my cadence, my runs felt so much easier, my speed improved, and those annoying knee pains became a thing of the past. It's a fundamental change that can truly elevate your running, just like figuring out the right electrolytes for long runs can save you from cramping up!