Theory & Practice: What Is Overstriding in Running?

Overstriding seems simple, yet confusion surrounds the term. The reason is clear: without a standard, it’s impossible to define or identify what “too much” really is.

If someone tells you that you’re “overdoing” something – because that’s essentially what overstriding means – you might ask: How do you know I’m overdoing it? Maybe I’m just doing it differently. Who decides what’s too much? Without a standard, the conversation becomes endless speculation, shaped by opinions rather than grounded in principles.

This is where natural laws and biomechanics provide clarity. Running follows the same physical laws that govern all movement. The Pose Method® of Running uses these laws to create a clear standard of movement, which makes terms like overstriding precise, measurable, and easy to apply.

The Term

Over  / oh-ver/

1. above, beyond, in excess

Stride/ straɪd/

1. a long step or pace
2. the space measured by such a step
3. a striding gait
4. an act of forward movement, completed when the legs have returned to their initial relative positions

overstride / oh-ver-strahyd /

1. to surpass
2. to tower over; dominate
3. to stride or step over or across

The dictionary meaning tells us that overstriding implies going beyond a certain point. But beyond what? To answer that, we need a standard.

What Is Overstriding?

The Pose Method® sets that standard. It defines the stride in terms of flight (Pull), body weight displacement (Fall) and support (Pose) phases, with the support phase playing a key role in efficient movement. Research has shown that the most effective way to transition from support to support is to:

• Maintain the running pose.
• Fall forward.

By staying in the running pose, runners naturally land on the most efficient part of the foot – directly or close to under the body, beneath the center of mass (COM).

Definition:
Within the Pose Method® framework, overstriding is landing ahead of your body, in front of your general center of mass.

How to Identify Overstriding

Spotting overstriding isn’t always straightforward. In recreational runners, it often shows up clearly, but among elite athletes, only a trained coach can consistently detect it. Still, a few simple guidelines make it easier to assess:

• Look at alignment, not footstrike. Focus on whether the hips (the biomechanical center) are positioned over the support foot. The closer the landing point is to directly under your hips, the better.

• Don’t get distracted by footstrike type. Whether you land on the heel, midfoot, or forefoot, you can still overstride if the foot lands ahead of your body. That’s why Pose Method training emphasizes actions before landing, not the landing itself.
• Trust your perception. Measuring inches in the field is impractical. Instead, use drills to sharpen your sense of alignment and timing.

A subtle but important distinction: touchdown and landing aren’t the same thing. Touchdown is the first point of contact; landing refers to when the body’s weight fully loads onto the foot. That distinction deserves its own article.

Why Standards Matter

Without a defined standard for running technique, overstriding becomes a vague idea with no clear meaning or practical solution. With a standard, runners can:

• Recognize errors.
• Correct their technique.
• Improve efficiency.
• Measure progress in real, physical terms.

Overstriding, then, is not just a buzzword. It’s a clearly defined technical error – one that can be corrected when you analyze movement using the principles of the Pose Method®.

Frequently Asked Questions

What does overstriding mean in running?
Overstriding happens when your foot lands too far in front of your body, ahead of your center of mass. This creates braking forces, reduces efficiency, and increases the risk of injury.

How do I know if I’m overstriding?
Look at where your support foot lands. If it lands well ahead of your hips, you’re likely overstriding. Don’t focus on whether you land on your heel or forefoot – footstrike type doesn’t prevent overstriding.

Why is overstriding bad for runners?
When you overstride, you create unnecessary impact and braking forces. This not only slows you down but also increases stress on joints and muscles, raising the risk of injury.

How can I fix overstriding?
The most effective way is to practice running using the Pose Method® principles:

• Keep your body aligned in the running pose.
• Fall forward from the hips.
• Pull your foot under your hips rather than reaching forward.

Does overstriding only happen to beginners?
No. While it’s common among recreational runners, even advanced athletes can overstride. The difference is that it takes a trained eye to detect subtle overstriding in elite runners and they don’t do it consistently.

Is heel striking the same as overstriding?
Not exactly. Heel striking is one type of footstrike. However, due to human anatomy and biomechanics, every heel strike is also an overstride because landing on the heel requires the foot to extend ahead of the body’s center of mass. It is also possible to overstride while landing on the forefoot. What truly matters is where the foot lands in relation to the hips.