The Real Fix For Overstriding (It's Not Cadence)

Chasing 180 steps per minute won't fix your overstriding. Shorter steps and driving your knees up will.

Most runners are told a higher cadence is the answer to overstriding. In this episode, I explain why that advice leaves so many runners stuck and what actually changes where your foot lands. You'll hear a 30-second test to run on your next easy run, and why your heart rate can jump when you try to fix this. I also share the weak spot I missed for eight months, even though I was sure my form was solid. You'll leave with a plan for this week and a realistic timeline for making the change stick.

Key Takeaways

1. Cadence is a symptom of good form, not the cause. Shorten your steps and drive your knees up from your hips, and your cadence will rise on its own.

2. If your heart rate jumps when you raise your cadence, you likely sped up without shortening your stride. On your next easy run, hold your pace for 30 seconds with quicker, lighter, shorter steps, and reset if your pace jumps.

3. Fixing overstriding takes six to 12 months, not six weeks, because your body needs time to catch up to your new form. Do your drills before runs two or three times a week, train your hip flexors twice a week, and judge your progress at six months.

Timestamps

- [00:00] Why Is Overstriding So Hard to Fix?- [00:48] Does Higher Cadence Fix Overstriding?- [02:21] What Actually Fixes Overstriding?- [02:40] Can You Overstride at a Fast Pace?- [03:34] What Does Good Knee Drive Feel Like?- [06:34] Which Drills Fix Overstriding?- [07:45] Why Does My Heart Rate Jump With Cadence?- [09:12] What Is the 30-Second Cadence Hack?- [09:47] What Does the Science Say About Cadence?- [10:07] Why Does Fixing Overstriding Take Patience?- [11:46] Why Does Cadence Change With Speed?- [13:34] How Long Does Fixing Overstriding Take?

Links & Learnings

📈 Get Your Free 6-Month Increase Cadence Training Plan Here - https://dlakecreates.com/cadencefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/overstriding2 Heiderscheit et al., 2011 step rate study https://pubmed.ncbi.nlm.nih.gov/20581720/Daniel Lieberman's Harvard study on reaching the foot out https://www.nature.com/articles/nature03052The 1% Better Runner Book (early access): https://dlakecreates.com/bookaccessytRun Form Master Class: https://dlakecreates.com/running-form-fixes/A Skips video: https://dlakecreates.com/askipsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Aca