If you’ve taken up running and find that you are having issues with shin splints you may think it’s just your shoes. But if you get new running shoes and the shin splints continue, the issue may just be over striding. Whether you run on a treadmill or outside, over striding can be an injury causing habit.
What is over striding
Over striding is a running form mistake that happens when you habitually land with your foot too far ahead of your body. It often happens when running on a treadmill when you attempt to keep up with a belt that is moving too fast for your stride.
When you over stride, your heel lands first as your foot was well ahead of your body’s center of gravity. You may think that a longer stride will improve your speed or efficiency, but instead it wastes energy. When you over stride you’re actually braking with each foot strike. It could also lead to injuries such as shin splints.
Solution for over stride
The solution for over stride is to make sure you don’t lunge forward with your feet as you stride. Focus on your gait and focus on landing mid-sole, with your foot directly underneath your body with every step. It means a shorter stride so try and keep your steps light and quick, as if you’re stepping on hot coals.
Also try increasing your cadence. Increasing step rate by 5-10% without changing speed will naturally make your feet strike the ground closer to underneath your body. Try shooting for 180 steps per minute, 90 per foot, and see if that helps.
Correcting over striding should stop the shin splints, or other injuries, and also help your gait, cadence and speed. Try it and see!
Because running is your passion, as well as ours, we would like to offer you a FREE 30 minute running consultation! Allow us to analyze your unique biomechanics, running form and explain how we can help you achieve your goals.
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