You WILL get hurt if you do this, STOP!
In today's episode, I'll be discussing a crucial topic that every runner needs to pay attention to: the biggest mistake that runners make that can always leads to injury.
I'll be diving deep into what this mistake is, how it impacts the body, and most importantly, how you can avoid it.
So if you're looking to take your running to the next level, enjoy running more and stay injury-free, then you won't want to miss this episode.
Let's get started!
Hello and welcome to the Run Better with Ash podcast. I’m Ash, your personal, podcasting running coach! I provide you with expert tips and advice to help you improve your running form, performance, and prevent injury.
One of the biggest mistakes that runners make in their running form that can cause injury is overstriding. Overstriding occurs when a runner takes steps that are too long, causing their foot to land in front of their body's centre of mass.
You WILL get hurt if you do this, STOP!
Overstriding results in a braking effect that can lead to increased impact forces on the joints, particularly the knee and ankle, which can lead to injury over time.
Imagine driving your car with your handbrake on. It’s very similar to that. If you overstride you are putting a braking force through the knee joint that basically causes excessive damage to the knee joint.
One of the most common injuries is patellofemoral pain syndrome, which occurs when the kneecap is not tracking properly and causes pain and inflammation around the front of the knee.
Overstriding can also lead to iliotibial band syndrome (ITBS), which is caused by the iliotibial band, a thick band of tissue that runs from the hip to the knee, rubbing against the outside of the knee joint.
This can result in pain and inflammation in the knee and lower leg.
Overstriding can increase the risk of meniscus tears, which occur when the cartilage cushioning between the bones in the knee joint is damaged. This can cause pain, swelling, and restricted knee movement.
Because the knee is taking the force of impact rather than the stabilising muscles doing their job as you run. This instability creates these issues around the knee area.
OVERSTRIDING IS LESS EFFICIENT
Overstriding can also lead to a less efficient running stride, which can increase energy expenditure and lead to decreased performance.
One of the main reasons why overstriding is less efficient is due to the braking forces that are created when the foot lands too far in front of the body.
Essentially, the foot hits the ground with a greater force than necessary, causing the body to decelerate or slow down. This creates a braking effect that works against the forward motion of the body and wastes energy.
To counteract this braking force, the muscles in the body must work harder to maintain forward momentum, which can lead to increased fatigue and decreased running efficiency over time.
The body also experiences greater impact forces when landing with an overstride, which can place additional stress on the bone, cartilage, tendons and muscle tissue and lead to injury over time.
From a biomechanical perspective, overstriding can also cause the body to adopt an inefficient running posture. When the foot lands too far in front of the body, the hips tend to drop and the lower back may arch excessively. This can cause undue stress on the lower back, hips, and knees, which can lead to pain and injury over time.
Summarising overstriding, during running gait is less efficient due to the braking forces that are created, the increased workload placed on the muscles, and the negative impact it can have on the body's biomechanics.
Runners can improve their running efficiency and reduce their risk of injury by focusing on maintaining a proper foot strike and stride length.
THE MAGIC CADENCE
Running cadence refers to the number of steps a runner takes per minute. It is often expressed in steps per minute (spm) or strides per minute (strides/min).
A runner's cadence can vary depending on pace, terrain, and individual running style but a typical cadence for a distance runner is between 160-180 spm.
A higher cadence generally means that a runner is taking shorter strides and landing their feet more quickly, while a lower cadence means that a runner is taking longer strides and landing their feet more slowly using more energy.
A higher cadence is generally considered more efficient. You will see vast majority of the top distance runners in the world have a cadence around 180-185spm. A higher cadence can help prevent injuries by reducing the impact forces on the body.
Many running watches and mobile apps can track your cadence during a run, allowing you to monitor your stride rate and make adjustments as needed.
You can also use a metronome or music with a specific beats per minute (BPM) to help you maintain a consistent cadence while running.
In this next section I’m going to talk about the drills you can do to increase your cadence, but first…
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HOW TO INCREASE YOUR CADENCE
Let’s set an example of a runner that has a cadence currently 160spm. If you want to increase your running cadence from 160 steps per minute (spm) to 180 spm, there are several drills and techniques you can use to help you make the transition.
These are some of the drills that I use with my clients:
Metronome training: A metronome is a device that produces a regular, steady beat. Set your metronome to 180 bpm and match your foot strikes to the beat. Start with short runs and gradually increase your distance as you become more comfortable with the new cadence. This is something I do with all of my clients to retrain their cadence.
Short stride intervals: Run for short intervals (15-30 seconds) at a cadence of 180 spm, followed by a short rest period. Repeat for several intervals and gradually increase the duration of your running intervals. It takes time to adjust, to retrain the nervous system to adapt so this gives that time to adjust.
High knee drills: Stand in place and bring your knees up towards your chest, while maintaining a quick, light foot strike. This drill helps to develop the quick, light foot strike that is essential for higher cadence running. This is a simple drill that is very effective and getting those feet faster, improving speed of foot contact.
Quick feet drills: Stand in place and rapidly alternate your feet, tapping the ground quickly with each foot. Lots of other skips and hops that improve speed of the footwork will help. This drill helps to develop the quick, light foot strike that is essential for higher cadence running. You will see elites do plyometric and coordination drills weekly in their training to keep the neural connections strong.
Hill repeats: Find a short, steep hill and run up it at a cadence of 180 spm. This drill helps to develop the quick, light foot strike and the leg strength needed for higher cadence running. This is an often overlooked way to improve cadence. When you can run a hill with higher cadence a flat then seems really comfortable.
Gradual progression: Aim to increase your cadence gradually over time, rather than trying to make a sudden change. Increase your cadence by 5-10 spm every week until you reach your goal of 180 spm. Little steps make a big change over time. It’s also easier for the body to adapt.
Remember to listen to your body and avoid overdoing it. Gradual, consistent practice is key to successfully increasing your cadence and avoiding injury. There’s 6 proven ways that will help you stop overstriding. I use these daily with clients that I work with.
So that is how you can stop getting injured from overstriding. If you’re not an overstrider this is still a great tool to improve your running efficiency.
Give those 6 techniques a try and let me know what you thought to each one. Maybe you find one easier than the other. Follow me on instagram @runbetterwithash or send me an email to update me ashfoster1983@gmail.com and if you want to practice along with me on YouTube its @runbetterwithash
Thanks for watching or listening and I shall speak to you in the next episode my fellow runners! Remember Run Smarter, Not Harder!