Improve Your Running Efficiency: Increasing Step rate to prevent Over-striding

What is over-striding and why is it bad?

Over-striding is defined when your initial foot strike lands in front of your center of mass (picture on the left). This causes an increase in joint loading, ground reaction forces, and breaking forces. If your body is not able to adapt to these forces an injury can occur. Ideally, your foot should be landing close to your center of mass, somewhere between your ears and eyes.

Here's a quick strategy to improve your running efficiency and decrease joint loads

One simple strategy is by increasing your step rate per minute (SPM) by 5-10%. This has been shown to reduce lower extremity joint loading and improve running kinematics. The picture on the right shows me running at a 10% increased SPM which puts my initial foot strike closer to my center of mass.

🔸Increasing your SPM by more than 10% requires greater oxygen consumption which can affect your running efficiency
🔸I use an app called RunTempo, which is a metronome to help find and modify your SPM when training
🔸Give this a shot and see if it helps!

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References:

Bramah C, Preece SJ, Gill N, Herrington L. A 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. Am J Sports Med. 2019 Dec;47(14):3406-3413. doi: 10.1177/0363546519879693. Epub 2019 Oct 28. PMID: 31657964; PMCID: PMC6883353.

Lyght M, Nockerts M, Kernozek TW, Ragan R. Effects of Foot Strike and Step Frequency on Achilles Tendon Stress During Running. J Appl Biomech. 2016 Aug;32(4):365-72. doi: 10.1123/jab.2015-0183. Epub 2016 Mar 8. PMID: 26955843.

Heiderscheit, Bryan C et al. “Effects of step rate manipulation on joint mechanics during running.” Medicine and science in sports and exercise vol. 43,2 (2011): 296-302. doi:10.1249/MSS.0b013e3181ebedf4.

Dealing with a Stiff Hip? Try some of these hip mobility exercises

1️⃣ Frog pose + Alternating IR liftoff

🔸Lift your ankle up and out, hold for 3-5 seconds before alternating

perform 3-5 repetitions of each

2️⃣ Half kneeling hip flexor stretch + Ant/Post pelvic tilts

🔸Forcefully exhale to engage your core as you perform the posterior pelvic tilt, perform 3 seconds per rep

perform 3-5 repetitions of each

3️⃣ Elevated pigeon stretch

🔸Forcefully exhale to engage your core as you lower your knee to the ground, perform 3 seconds per rep

perform 3-5 repetitions of each

How to Prevent Running Injuries

There is a high incidence of lower extremity running injuries occurring in recreational and competitive runners, the knee being the most predominantly injured joint. Some risk factors that can increase the probability of a running injury include long training distances per week and a history of previous injuries. So how can we help prevent injuries like this from happening and keeping us off the sideline?

We need to prepare our bodies to adapt to ground reaction forces during running. On longer runs (more than 3 miles), it’s important that we prevent the breakdown of running mechanics and improve running efficiency.

Here are some areas that can be addressed to improve your resilience to injury:

🔸Training plan modification to safely balance your weekly workload
🔸Muscle strength and joint mobility deficits to improve load absorption
🔸Modifying running form and technique to improve energy efficiency
🔸Proper recovery and nutrition to prevent burnout

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van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007;41(8):469-480. doi:10.1136/bjsm.2006.033548

Arnold, Michael & Moody, Aaron. (2018). Common Running Injuries: Evaluation and Management. American family physician. 97. 510-516.

How to get back to running and avoid injuries

Injuries from running can be preventable if you prepare your body for the sport. One common cause of running pain/injury is a sudden increase in mileage, frequency and/or pace following a period of rest. Knowing how to increase your running workload over time can help prevent repetitive stress injuries from occurring.

Here are a few rules that can guide you on how to properly increase your weekly mileage:

1️⃣ If you don't have any prior running experience, start with a walk/jog combination (0.1 mile walk/0.1 mile jog up to 1 mile). If you have prior running experience and can run at least 3 miles, start with that as long as you don't experience any discomfort that alters your running mechanics.
2️⃣ Your pace should be at a comfortable intensity where you can easily have a conversation with someone.
3️⃣ Keep your running schedule to no more than 2-3 days a week with a day rest in between to start.
4️⃣ The 10% rule: increasing your total weekly mileage by no more than 10% per week. (if you ran 10 miles total in the week, the following week should not exceed 11 miles)

‼️These guidelines will help give you a general idea on how to safely increase your running load. Everybody is different and guidelines can change depending on your running experience and injury history.

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!