Overstrider Cadence Corrective Sheets

Correcting Cadence

Gait Retraining using Metronome

Technique

Cadence Marching Marching Drills Heels over Ankles Skip

Drills

Ankle Grab Hip Hug Hip Hug & Twist Frankenstein

Warm-up

Overstriding can be defined by the foot meeting the ground in front of a runner’s center of gravity (hip) during the initial ground contact phase of their stride. This type of gait irregularity will direct a rapid compressive force through the ankle, knee, hip and lumbar spine every step they take.

Why you need this program

Overstrider

Cadence

+ info

10.jog/run w/ metronome pacing

5.standard Marching

9.Skip

4.Frankenstein

8.Heels over ankles jog

3.hip hug & twist

7.Pulling March

2.Hip hug

6.Single leg marching

1.Ankle Grab

If you are currently running on a consistent basis: Perform these mobility and corrective drills first on your “easy” run days. Immediately after mobility and corrective drills, complete one of the gait retraining levels (following page). Start with level 1 your first week and move sequentially through the levels. Stay at each level for 1-2 weeks. Once you have completed the required running for your current level, finish running the amount of time or milage you have remaining for the day according to the run plan you may be adhering to (time/milage covered during your Gait Retraining Level counts toward time/milage prescribed in any basic run plan). If you are just beginning to run: Perform the mobility and corrective drills first during your run days. Immediately after, complete one of the gait retraining levels (next page). Start with level 1 your first week and move sequentially throuch the levels. Stay at each level for 1-2 weeks. Start with 3-4 run days per week based on your ability to recover.

Program Instructions

• Brad Dolak is certified by Run DNA as a Level 2 Running Gait Analyst
• Programs created using Run DNA are proprietary to Run DNA.

• For more information on Run DNA visit htpps://rundna.com

• The appearance of the hyperlink does not constitute endorsement by the U.S. Air Force of non-U.S. Government sites or the information, products or services contained therein. Although the U.S. Air Force may or may not use these sites as additional distribution channels for the Department of Defense information, it does not exercise editorial control over all the information that you may find at these locations. Such links are provided consistent with the stated purpose of this website.

Muscle Soreness Guidelines

Gait Retraining Levels

(Walk / Jog Program)

Brad Dolak, MS, CSCS, CRGA Lv2

Run FormProgram

Overstrider Cadence

Standard Marching

• Stand tall with a flat back
• Begin marching in place. Each knee should rise only to the height that brings the thigh up to a 45 degree angle.
• Focus on a flat foot landing right below the hip.
• Once comfortable, begin moving forward while marching

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Hip Hug w/ Twist

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Pulling March

• Stand tall with a flat back.
• March so that both legs are not on the ground by pulling the leg off the ground before the other one hits the ground.
• Focus on a flat foot landing right under the hip.

Ankle Grab

• Stand on 1 leg while grabbing the ankle of the other leg.
• A stretch should be felt in the font of the thigh.
• Avoid letting the knee come forward & always do this pain free

Hip Hug

• Stand tall with a flat back.
• Grab the front of 1 knee and hug that knee toward your chest.
• The stretch should be felt in the lower portion of the buttocks.

Jog w/ Metronome

The focus when running will be matching your foot strikes with the prescribed cadence that is entered into a metronome app. Your initial step rate should be 5% - 10% higher than the baseline cadence that was counted during your gait assessment. Watch the video for additional information on metronome running.

Heels Over Ankles Jog

• More of a shuffle than a jog. Pull one foot up so that the heel travels just over the ankle of the stance foot.
• Once over the ankle, drop the foot down so that it lands flat right below the hip.
• Pattern should feel circular, almost like pedaling a bike. Focus on forward knee drive and flat foot landing below the hip.

Skip

• Stand tall with a flat back
• Perform a traditional skip.
• Focus on driving each knee forward and dropping the ball of the foot down below the hip.

Overstrider Cadence

Overstriding can be caused by any number of factors, one of which is a low step count each minute (cadence). Increasing your number of strides each minute while keeping a consistent speed will reduce your step length leading to a more vertical shin angle as the foot contacts the ground under the hip. A vertical shin angle will decrease compressive force and increase the stretch reflex in the Achilles tendon, all of which leads to a reduction in injury and more energy efficient performance.

Frankenstein

• Stand tall with a flat back.
• Kick 1 leg in front of you while keeping the knee locked.
• A stretch should be felt down the back of the thigh.

Single Leg Marching

• Stand tall with a flat back
• March on 1 leg while other leg does a normal step forward.
• Focus on a flat foot landing right below the hip