Overstriding & Cadence

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24th April 2017

Overstriding & Cadence

Overstriding is where the foot comes into contact with the ground well ahead of the hips.It is associated with increased breaking forces and greater impact.If you feel you are landing heavily, thumping down on the ground then your ground contact time is probably too long and you are overstriding.I see many noisy, heavy  runners who complain of knee pain, shin splints and Achilles problems.

Cadence is the number of times your foot contacts the ground in a minute. A cadence of less than 160spm is typically seen in runners who overstride.

To work out your cadence- count how many times one foot lands on the ground in 30 seconds then double it; then double it again .This figure is your cadence- the number of foot strikes for both feet in a minute. 180spm is generaly thought to be ideal by many coaches but this figure has to take into account the individual factors such as stature, mobility and fitness.

 Tips to increase your cadence and reduce overstride.

1- Run consciously trying to pick your feet off the ground quickly.

2- Run and think your stride light and elastic.

3-Incorporate some faster cadence work during a long run – try setting the free Metro Timer App at 5-10 beats above your calculated cadence.Tune in to your body and keep it comfortable.

4- Practice drills to develop quick feet.