How to Fix Overstriding & Bounding and the Truth of Forward Leaning & Sleepy Glutes

Updated: Sep 5

Can I just be honest with you, running fit fam?

Let's talk about maybe a not so popular opinion…or maybe a truth you don't really want to hear...

But we have to talk about it anyway.

Fixing your running form is not always a 5 minute hack.

Yes, there are somethings that are presto-chango! Wow-so-much-better-immediately! Like running tall, open chest, general running posture awareness type stuff.

But other running form compensation corrections like foot strike (if you actually need to change it) or knees that cave in or feet and/or lower legs that whip out to the side…things like that are probably going to take some time to resolve.

And I'm not sure there's an accurate "estimated time of arrival" for your new and improved running form.

This stuff takes time, practice, and consistency. (I know, not the sexy quick-fix that instagram or tiktok or social media in general claims to deliver.)

However, with the right cue or the right exercise, some runners just "get it" and voila! Fixed running form!

Other runners are going to need more long term solutions that require building progressive strength and motor control.

Both are OK!

Both are COMPLETELY normal.

And that's WHY you shouldn't get discouraged.

It's always worth it to be working on your running form because as of right now, the best information we have in recent literature about injury prevention is 1) healthy joint mobility 2) strength training 3) running form 4) cross training.

(that's it, the end, thank you for coming to my Ted Talk. ok, just kidding.)

So let's jump in and talk about a couple funky running gaits or compensations that either I've seen or you all have messaged me about.

Let's get you some answers!


This was a great question from a member of the running fit fam:

"My husband says I sometimes bounce when I run- that’s what I’d like to fix, it’s mainly when I'm tired at the end of a long run. How can I fix this myself?"

What it is:

"bounding, a strategy to increase float time to increase overall stride length". So we're all on the same page, I'm imagining the bounding/bouncing compensation as you running and it's noticeable that your head is bobbing up and down vs running and your head appears at a constant level.

Why don't we like bounding?

It's wasted energy (and nobody wants that). Think of all the hard work you're doing to just run and add additional work to it by trying to overcome gravity some more by also bouncing UP. I think we'd all agree we want to use that same energy to keep running forward.

So why is this happening?

We're using the same Souza article from last week (check out that blog post and disclaimer HERE). I'll be honest, I learned something new and it was AMAZING!

Souza is hypothesizing that bounding is a compensation used by a runner when they don't have enough hip extension.

Quick lesson: drawing your leg back, winding up to kick a soccer ball is hip extension (plus some other movement, but I digress). Swinging that leg forward is hip flexion (plus extra…you get it).

Souza also mentions in his article how freaking important hip extension is for runners, but states, we don't know what the