If your heels are the first part of your foot to hit the ground during runs and workouts, don’t be too quick to label yourself a heel-striker and leave it at that. This habit is often a symptom of over-striding–a tendency to extend your leg too far forward in an attempt to cover more ground.
Over-striding reduces shock absorption and leads to energy loss, making your runs less efficient and harder on your body. Essentially, it’s like hitting the brakes with each step. The impact forces from the ground will push you backward instead of facilitating a smooth heel-toe transition into your next forward step.
Here are three things to focus on to improve your form and stop wasting your energy.
1. Build glute and hamstring strength
Over-striding often points to weak hip extensors (hamstrings and glutes). These muscles contract and shorten to pull your leg backward, transitioning from the swing phase to impact. Strengthening glutes and hamstrings will make it easier for your body to recruit these muscles during this motion, improving your ability to pull your leg beneath your body and reducing likeliness to over-stride.
2. Improve forward lean and core strength
Leaning backward counteracts forward motion and increases energy demand. A slight forward lean shifts your centre of gravity forward, encouraging your foot to more naturally land beneath you and thus reducing the strain on your glutes and hamstrings to pull your leg backward. Runners who lean forward also use their momentum to their advantage, which is key to preserving energy.
To achieve this posture, lean forward from your ankles rather than bending at your waist. This adjustment requires a strong core, so incorporating exercises to build your abdominal and back muscles is essential for stability.
@_charihawkinsTips for a better B-Skip 👍🙏✨♬ original sound – Chari
3. Practice skipping drills
Activation drills like B-skips and dribbles are excellent for improving running form. These exercises train you to snap back your leg to land your feet beneath your body, focusing on engaging hamstrings and glutes.
B-skips, in particular, emphasize power, as your glutes are fast-twitch muscles essential for explosive movements.
