Overstriding

Overstriding describes a running pattern in which the foot makes initial contact far in front of the body's center of massCenter of MassThe point representing the mean position of matter in a body or system.. It is commonly associated with a relatively straight knee, a shin angled forward away from the body, and a reaching motion of the lower leg just before touchdown.

Overstriding is not the same as a long stride. Fast runners naturally cover more ground per step, mostly through greater push-off and flight rather than by reaching further in front. It is also not defined by foot strike patternFoot Strike PatternThe part of the foot that makes initial contact with the ground during the gait cycle. alone. Heel striking often accompanies overstriding, but a runner can land on the heel with the foot close to the body, or land on the forefoot while still reaching ahead.

Common Visual Features at Initial Contact

• Foot lands well ahead of a vertical line through the hip or pelvis
• Knee is nearly straight
• Shin is angled forward rather than close to vertical
• A visible braking motion or pause through early stance

Why It Is Observed

Landing far ahead of the body tends to increase braking forces and the loading experienced in early stance. In practice, increasing cadenceCadenceThe number of steps taken per unit of time, typically expressed as steps per minute. modestly at the same speed, often by around 5 to 10 percent, is a common way to reduce how far ahead the foot lands. Any change should be gradual and assessed for the individual.

Filming and Observing It

• Use a side view, with the camera perpendicular to the running direction at roughly hip height
• Use 120 fps or higher to capture the exact frame of initial contact
• Draw a vertical line from the hip or pelvis down to the ground, and a line along the shin
• Compare both legs, since overstriding can be asymmetric

Common Pitfalls

• Judging from the frame after contact, when the body has already moved forward over the foot
• Filming from an oblique angle, which changes apparent foot distance
• Treating the hip as the exact center of mass
• Changing several aspects of running at once based on one clip

Frame-by-frame reviewFrame-by-Frame AnalysisReviewing video one frame at a time to identify key positions, events, and timing. with drawn lines makes overstriding easy to show to a runner. KineVision's side-by-side comparisonSide-by-Side ComparisonViewing two video clips next to each other, often synchronized, to compare technique or progress. can help show the same runner before and after a cadence or technique change.