Quicker cadence, softer landing.
A stiff, fully extended knee stabbing into the ground is the classic low-cadence landing — it maximizes impact and minimizes turnover. On the swing side, a low knee drive with the heel dragging behind means short, choppy power. A small cadence lift with lower vertical oscillation shortens the stride and lowers both loading rate and braking impulse.
What good looks like
Soft stance knee at landing with quick turnover; clean swing-knee drive with the heel recovering under the butt.
Fix it: 2 cues + 1 drill
1 · Cue
Soft knee on landing, quick turnover
2 · Cue
Drive knee forward, heel recovers under butt
3 · Drill
4x20m high-knee march, then cadence pickups at 180spm
Fix the next zone
Stop Overstriding
Forward Lean for Runners
Arm Swing
Head Position for Runners
Relaxed Shoulders While Running
Hip Drop When Running