Mar 8, 2025
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ASPeed - The Biomechanics of Running
The importance of proper foot position during ground striking.
When sprinting, the foot should strike the ground directly underneath; or ideally, a little bit behind the body's center of gravity. There are several reason for this. One reason is momentum. In order to use the body's natural momentum to our advantage the ground strike needs to occur behind the center of gravity. That way we can continue to drive the knees underneath our body. Looking at the overstriding picture in the video, you can see that the lower body is forced to create its own momentum by pulling the upper body along rather than letting the body fall forward and letting gravity create the momentum. The extra pulling responsibility placed on the lower body during overstriding also puts a lot of stress on the hamstring and puts one in jeopardy of pulling a muscle. Another reason the foot should strike the ground under or behind the body's center of gravity is leverage. When sprinting, we want apply force to the ground using triple extension (extension of the ankles, knees, and hips). The way to achieve the proper leverage for this triple extension is keep the ground strike under or behind the center of gravity. This will ensure a good shin angle in relation to the ground, let the foot to hit the ground in dorsiflexion, and allow force to be applied to the ground using all of the muscles in the lower body from the hips down.
What's Wrong with This Picture?
Recently, I had the opportunity to read Dr. Jason Karp's book, 101 Winning Racing Strategies for Runners. Ninety-nine percent of this book is excellent. Dr. Karp has a Ph.D. in exercise physiology and is a well-known running coach who runs the website runcoachjason.com.
I try not to judge a book by its cover, but in the case of 101 Winning Racing Strategies for Runners, it's hard not to. If you look at the cover (pictured above), what do you see? I see a photo of a female runner overstriding and heel-striking. Inside the book, on page 16, Dr. Karp says that "runners should remain on either the midfoot or the ball of the foot".
Sometimes stock photos of runners used in advertising and in magazines show models who may not actually be runners, demonstrating all sorts of types of bad running form, so I didn't immediately blame Dr. Karp for the inconsistency between the cover photo and the text of the book.
Unfortunately, there are two other pictures on pages 11 and 14 of three different runners landing on their heels. He also thanked the runner on the cover by name in the Acknowledgements, indicating that he played a role in the selection of the photo.
I also have an issue with Strategy #22, "When training for a marathon, don't consume carbohydrates on long runs". This is a very bad idea, which can cause you to run very slowly or bonk during your long runs. It also doesn't help you to train your stomach to consume the carbs you will need to finish strong in the marathon, leaving you vulnerable to GI upset during the race.
On page 48, Dr. Karp discusses hydration strategies involving glycerol, without mentioning that glycerol was banned by the World Anti-Doping Agency (WADA) in 2010.
I also have a problem with Strategy #45, "Say something debilitating to an opponent at the starting line". This sort of strategy doesn't demonstrate good sportsmanship and won't win you any friends in the running community.
Although much of the rest of the book is quite good, based on these issues, I can't recommend 101 Winning Racing Strategies for Runners. Also, at a price of $20 for a thin, 95 page book, it's not a good value. If you are looking for a good running book, check out some of the books reviewed in the posts listed below as an alternative.
Have you read 101 Winning Racing Strategies for Runners? What did you think? Tell me in the comments.
Disclosure: I received a copy of 101 Winning Racing Strategies for Runners for review.
Related Posts:
Top 4 Essential Running Books
Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes
Meb Keflezighi’s “Run to Overcome”
Book Review - Going Long: The Best Stories from Runner’s World
Book Review - Racing Weight Quick Start Guide
Book Review - My Life on the Run by Bart Yasso
Book Review: Advanced Sports Nutrition, 2nd Edition
Can a Book about Ultramarathoning Help You Run a Faster Marathon?
How to Run, One Stride at a Time from The New York Times.
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Are you an Overstrider? Find out in 1 minute.
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Keep Your Foot Off The Brake When You Run
In October, I ran most of the Mohawk Hudson River Marathon next to a runner who was scuffing his feet every time they landed. Each time he did this, he was using up energy and slowing himself down. Assuming he continued to do this for 3 1/2 hours, he scuffed his feet almost 38,000 times during the marathon.
One of the most common mistakes in running is overstriding, extending your foot far out in front of your center of gravity (use your navel as a point of reference). Many people who overstride land on their heel, rather than their midfoot. Often, their feet make a slapping sound as they hit the ground. Some land on their midfoot, but scuff their feet with each stride.
Landing with your foot in front of your center of gravity results in forces that push you backward, rather than forward, using up energy and slowing you down. Ideally, you want to land on your midfoot with your foot traveling backwards just before the moment of impact. This backward motion before impact is called pawback.
Some runners try to lengthen their stride by extending their leg far in front of them. In some extreme cases, they may even straighten their leading leg. The causes a shock on landing that often results in shin splints.
Here are some tips to avoid overstriding:
Make sure that your stride rate is approximately 180 steps per minute
Keep your knees bent
Don't extend your foot in front of you
Land on your midfoot
Pawback with your foot just before landing
Practice running barefoot or in minimalist shoes some of the time
I've embedded a video below in which barefoot running guru Lee Saxby shares some exercises to help you improve your running form.
Give these exercises a try and let me know how you do in the comments.
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Top 10 Ways to Prevent Shin Splints
Shin splints are one of the most common running injuries. Here's how to prevent them.
Don't increase your mileage too fast. No more than 10% per week.
Don't suddenly start doing a ton of speed work. Ease into it.
Don't suddenly start doing a lot of hills.
Don't suddenly switch to running on a much harder surface.
Don't suddenly start running in racing flats or other shoes with minimal cushioning.
Make sure you shoes are right for you and your biomechanics.
Make sure your shoes aren't too worn. Replace them after 300 miles or so.
Avoid overstriding
Stretch your calves. Shin splints are often caused by an imbalance between your shins and your calves.
Strengthen your shins by repeated flexing your toes toward your shins and by walking on your heels with your toes flexed upward.
If you do end up getting shin splints, get some rest, ice your shins, take some anti-inflammatories, and re-evaluate your recent training to look for clues as to what caused them. Make some adjustments and when your shins feel better, ease back into running.
Let me know how you prevent shin splints in the comments.
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Are You an Overstrider? Find Out in 1 Minute!
How to Become a Faster, More Efficient Runner
Are you an Overstrider? Find out in 1 minute.
Most non-elite runners are overstriders. Their foot lands on their heel, out in front of their body. Overstriding can result in poor running economy and can lead to injuries like shin splints.
To find out if you are an overstrider, determine the number of strides you take per minute. The easiest way to do this is to count the number of times that your right (or left) foot lands each minute, then multiply by 2. If you breathe in the common 2-2 pattern (breathe in for 2 strides, breathe out for 2 strides), you can count the number of breaths you take in a minute and multiply by 4.
Studies have shown that 180 strides per minute is optimal for efficient running. If you get an number that is much lower than 180, you are overstriding. Shorten your stride and increase your leg turnover, making sure that your feet land on the middle of your foot, under your body.
It may take some time to adjust your stride rate. Check it regularly to see how you are doing. Some runners use a metronome set at the proper tempo to make sure that they are maintaining the correct stride rate. The clip-on Seiko DM50 metronome is a popular model. It costs about $25.
You can also download an MP3 file of a metronome set to 180 beats per minute here.
I changed my stride rate about 3 years ago and I think that it has helped me to improve my running efficiency and prevent injuries. I used to get shin splints whenever I increased my mileage significantly. Now, I don't get them at all.
Take the Overstriding Test on your next run and let me know your results.
Related Posts:
Top 10 Ways to Prevent Shin Splints
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