How to Correct Your Run Form


For many runners working on their technique, overstriding can be a big issue.

As a Physical Therapist and running coach, I’m often asked about the difference between opening your stride and overstriding.

When runners first start working on their form, they frequently misunderstand correct running technique.

They think you should land underneath your center of mass, but that’s not realistic.

Your foot needs to land in front, so your glutes and hamstrings will engage to launch you forward.

The trick is to avoid overstriding when you do this.

Watch the video to learn more!   


Stop Overstriding

Most runners are guilty of overstriding, which happens when you land on your heel with a straight leg.

Hitting the ground this way is a problem because you lose the ability to shock absorb. This will place pressure on your joints and increase risk of injuries.

Landing on a straight leg will also cut into your speed because the ground will push you backwards on every step.

If you want to test it, try standing on your heel with your leg extended. You will fall backwards immediately.

Run Midfoot

What you should do instead is land with a midfoot strike.

The key is to teach yourself to slow the swing of your leg and let yourself land with a vertical shin.  Doing so allows for a natural and relaxed midfoot strike.

Your foot will still come down in front of you, but your leg won’t be overextended. The difference of just an inch or two will make a huge impact on your stride.

The most important piece of midfoot running is the soft knee. This will increase your shock absorption which will reduce your risk of injury.

Landing on a bent knee will also give you more speed because the ground won’t be pushing you backwards. Your stride will help you launch forward with every step.

Key Takeaway

If you want to run faster and avoid injuries, you need to run midfoot.

With midfoot running, you will open your stride without overstriding.

For more help improving your run form, join us with the Midfoot Project!

Our annual, 5-week bootcamp will fix your stride so you can run faster & injury-free!

Ready to Improve Your Run Form?

Join the Midfoot Project with Physical Therapist Steve Gonser!

Transform your stride for faster, injury-free running in just 5 weeks!

Here’s what you get with the Midfoot Project:

  • Step-by-step video training that teaches you everything you need to fix old habits
  • Weekly guided audio runs that teach you technique while running
  • Every drill & exercise you need to transform your running & avoid getting hurt
  • Weekly study guides to keep you organized
  • Access to the Private Midfoot Project Group & coaches to get support and ask questions
  • Weekly Live Q&A sessions to get all your questions answered
  • LIFETIME ACCESS to go at your own pace, pair with your training, or access in the future

Perfect Your Stride with Expert Insight

Unlock optimal run form with Physical Therapist-crafted guidance. Dive deeper with a free 14-day trial, then just $15/month or $119/year.  Cancel Anytime.

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