Running faster without over striding is important for both competitive and recreational runners. Over strutting occurs when the front foot lands too far out in front of the center of mass which can lead to injuries and inefficiencies in running.

So here are four tips to improve your running speed without over striving. Tip #1: Warm up properly. A proper warm-up routine can help prevent injuries and prepare the body for a faster ride start with a brisk walk for two to three minutes followed by three to five minutes of PC effort. Running before doing the following drill four times… jog in place for 30 seconds… high knees for 30 seconds… but kicks for 30 seconds and jumping jacks for 30 seconds.

Tip #2: improve your stride length. Increasing stride length can help cover more distance and less time but it’s important to do so without over striding. To do this aim to land your foot beneath your flexing knee close to beneath your hips rather than in front of your body.

Tip #3: strengthen glutes and core. Strong glutes and core can help improve running posture and prevent over striving. To strengthen these muscles try the glute bridge exercise. Lay on your back with your arms relaxed and feet hip width apart. Resting on the ground with the knees bent up lift one leg up in the air keeping it parallel at the thigh with the other leg. Now while Contracting your glutes and core lift your hips from the ground keeping a neutral spine and then slowly lower to the starting position and repeat on the other side.

Tip #4: wear proper shoes. Wearing shoes with a low heel to toe drop also known as zero drop or minimalist running shoes can help correct over striding by encouraging natural foot strike and proper running form.

So let’s quickly recap. Running faster without over striding requires a proper warm-up, increasing cadence, improving your stride length, strengthen your glutes and core and wearing proper shoes. By following these tips athletes can improve their speed and efficiency while reducing the risk of injury.