Most running injuries don’t come from running too much. They come from running with mechanics that quietly overload the same joints and tissues, mile after mile. As a physical therapist in Indianapolis working with runners of every level — from first-time 5K trainees to marathoners training through the Indy neighborhoods — three mechanical faults show up in my clinic more than any others: overstriding, an overly upright posture, and a narrow step width. Here’s what each one looks like, why it matters, and how a running form assessment can fix it.
1. Overstriding
Overstriding happens when the foot lands too far in front of the body’s center of gravity, and it’s the single most common running fault I see in my Indianapolis practice. Landing out in front increases ground reaction forces, placing extra stress on the muscles and joints of the lower extremities. Over time, this pattern can contribute to injuries in the foot, ankle, knee, and even the hip.
The fix: Increase running cadence — the number of steps taken per minute. A slightly faster cadence naturally shortens stride length, so the foot lands closer to directly beneath the body. This reduces impact forces and creates a more efficient running pattern. In sessions, I often use a metronome to help runners gradually build toward a cadence around 180 steps per minute, a useful benchmark for many runners.
2. Running Too Upright
Efficient running mechanics include a slight forward lean from the ankles — roughly 5 to 10 degrees. Runners who stay too upright often overstride as well, which is why these two faults tend to travel together.
The fix: Lean forward from the ankles, not the waist. This subtle postural shift positions the body for a more efficient stride, reduces stress on the lower back and lower extremities, and lets forward momentum work with the runner instead of against them.
3. Narrow Step Width (Crossover Gait)
A narrow step width — often called a crossover gait — is where the feet cross over an imaginary center line with each stride instead of landing beneath their own hip. Viewed from the front or back, this pattern is easy to spot. It’s also a common contributor to iliotibial (IT) band syndrome, lateral hip pain, and one-sided low back pain, and it limits proper glute activation — a muscle group central to stability and force production while running.
The fix: Picture a line running down the center of the road or trail, and land each foot on its own side of it. As this pattern improves, many runners notice new soreness in the glutes — a good sign those muscles are finally firing the way they should.
How a Physical Therapist Can Help
Every runner has a unique combination of strengths, limitations, and movement patterns, which is why a cookie-cutter fix rarely holds up over a full training cycle. A comprehensive running assessment with a physical therapist identifies the mobility restrictions, strength deficits, muscle imbalances, and mechanical faults driving injury risk or limiting efficiency — the kind of detail that’s hard to catch on your own, even with video.
If any of these three patterns sound familiar, a PT consult that includes a running form analysis can make a real difference in how you feel mile after mile.
Frequently Asked Questions
What is overstriding in running?
Overstriding is when the foot lands too far in front of the body’s center of gravity, increasing impact forces on the lower body. It’s typically corrected by increasing running cadence toward roughly 180 steps per minute, which naturally shortens stride length.
What is a normal running cadence?
Around 180 steps per minute is a commonly used benchmark, though the right cadence varies by runner. A physical therapist can measure your current cadence and build a gradual plan to adjust it safely.
What causes IT band syndrome in runners?
IT band syndrome is frequently linked to a narrow step width, or crossover gait, where the feet land too close to or across the body’s center line instead of under each hip. This also reduces glute activation, which affects stability and force production.
How do I know if I need a running form assessment?
If you’re dealing with recurring foot, ankle, knee, hip, or low back pain while running — or you simply want to run more efficiently — a running assessment with a physical therapist can identify the specific mechanical faults contributing to the issue.
Where can I get a running assessment in Indianapolis?
IN Fitness Club, located on North Meridian Street in Indianapolis, offers one-on-one running form assessments and physical therapy with board-certified orthopedic clinical specialists, including Dr. Tara Gilreath, PT, DPT, OCS.
Ready to Improve Your Running Form?
Interested in improving your running performance or recovering from a running-related injury? Contact Dr. Tara Gilreath, PT, DPT, OCS, at IN Fitness Club in Indianapolis at 317-669-2375 or tgilreath@infitnessclub.com to schedule a running evaluation and learn how physical therapy can help you reach your goals.