Unlocking Pain-Free Running: Mastering Interval Training to Prevent Overstriding

Apr 12, 2024

Are you experiencing that annoying, persistent pain beneath your knee with every step? Well, you’re not alone. Knee pain is a common issue among runners, and one of the main culprits could be overstriding.

Overstriding is when the foot and leg land significantly in front of your centre of mass (usually around your belly button). This may not cause a problem right away, but over time, simply stepping too far ahead can wreak havoc on your body and lead to aa higher risk of injury throughout your body.

One of the major problems caused by overstriding is the added pressure and strain it puts on your knees. When you land with your foot too far in front of your body, it applies braking forces, causing your knee to collapse and loading the kneecap even more.

Interval training is a fantastic tool to help you stop overstriding. By incorporating variations in speed and incline to your training routine, you can significantly improve your leg cycle and movement patterns. When running faster with a higher cadence, the stride length naturally decreases, helping helps you land closer to your body’s centre of mass.

including incline work strengthens key muscle groups such as the quadriceps, hamstrings, glutes, and calves, which play crucial roles in providing support and stability to the knee joint. Strengthening these muscles through interval training not only enhances overall performance but also reduces the risk of overstriding-related injuries by promoting proper alignment and biomechanics.

For more tips and in-depth guidance, check out our video on how to prevent overstriding and keep your knees healthy.