Overstriding in Running: The Most Common Running Technique Error

What Is Overstriding in Running

Overstriding in running occurs when the foot lands too far in front of the body’s center of mass.
This creates braking forces that slow forward movement and disrupt efficient mechanics.
In efficient running, the foot lands under the body during support rather than ahead of it.

The idea of landing ahead of the body seems simple, yet confusion still surrounds the term. If someone tells you that you’re “overdoing” something – which is essentially what overstriding implies – you might ask: how do you know? Maybe I’m just doing it differently. Who decides what is too much?

Without a standard, it’s impossible to define or identify what “too much” really is. The conversation becomes endless speculation shaped by opinion rather than grounded in physical principles.

Running follows the same natural laws that govern all movement. The Pose Method® of Running uses these laws to establish a clear standard of movement. With that standard in place, terms like overstriding become precise, measurable, and practical.

The Term

Over

1. above, beyond, in excess

Stride

1. a long step or pace
2. the space measured by such a step

overstride / oh-ver-strahyd /

1. to surpass
2. 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 – a clear technical reference.

How the Pose Method Defines Overstriding

The Pose Method® provides that standard. It defines the running stride through three elements: support (Pose), body weight displacement (Fall), and change of support (Pull). Research has shown that the most effective way to transition from support to support is to:

• Maintain the running pose
• Allow the body to 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).

Within the Pose Method® framework, this means the support foot lands ahead of the body rather than directly under the center of mass.

How to Identify Overstriding

Spotting overstriding isn’t always straightforward. In recreational runners it often appears clearly, but among elite athletes it can be subtle enough that only a trained coach consistently detects it. Still, a few practical guidelines help reveal it.

• 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.

What Causes Overstriding?

Overstriding usually develops when runners try to move forward by reaching with the foot rather than allowing the body to move over the point of support. Several factors commonly contribute:

• Reaching forward with the leg
Trying to lengthen the stride by extending the leg ahead of the body often results in the foot landing too far forward.

• Low stride frequency
When cadence drops, runners tend to compensate by lengthening their steps, which increases the likelihood of overstriding.

• Attempting to push off
Focusing on pushing off the ground often causes the next step to reach forward instead of returning under the body.

• Loss of pose and alignment
When the body is not maintained in the running pose, the support point shifts forward and landing occurs ahead of the hips.

Understanding these causes helps runners focus on correcting the actions that lead to overstriding rather than trying to control the landing itself.

Why Standards Matter

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

With a clear technical standard, runners can:

• Recognize errors.
• Correct 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 occurs when a runner reaches forward with the foot instead of placing the support foot under the body. The farther the foot lands ahead of the hips, the greater the braking forces acting against forward movement.

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 describes the part of the foot that touches the ground first. Overstriding refers to where the foot lands in relation to the body.

However, because of human anatomy, landing on the heel usually requires the foot to extend ahead of the body’s center of mass. For this reason, heel striking is commonly associated with overstriding.

It is also possible to overstride while landing on the midfoot or forefoot. What ultimately matters is where the foot lands relative to the hips.