What overstriding is
Overstriding is when your foot lands well ahead of your hips, often with a straight knee and the heel touching down first.
At the moment of landing, your shin tilts forward instead of sitting close to upright.
Why it costs you
A foot far out in front acts like a brake. Each step slows you a little before you push off again.
You spend more effort to hold the same pace, and the landing feels heavy.
How to work on it
Aim to land with your foot closer to under your hips, knee slightly bent.
A slightly quicker step rate often shortens the reach without you having to think about your feet.
One drill to try
- Run in place for twenty seconds, landing softly under your hips.
- Move off at an easy pace and keep that same quiet landing.
- Run a few strides with a slightly quicker step, then settle back to normal.
How to film it so Llyr can read it
Stand your phone beside the treadmill, side-on, at about hip height, with your whole body in the frame.
The side view shows where your foot lands against your hips. Run steady for at least thirty seconds.
Already have a clip? You can import a video you filmed earlier instead. Read the full filming guide.
What you see in Llyr
When your foot lands ahead of your hips step after step, Llyr names it Overstride and shows it on a still from your own video.
Llyr measures how far ahead your foot lands, scaled to your own leg length, and the angle of your shin as it touches down.
The cue to take into your next run is Land under your hips.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.