Stop overstriding.

Overstriding is when your foot lands well ahead of your hips, usually with the toes pulled up and the heel reaching. Every such step starts with a braking phase that slows you down and spikes the vertical loading rate through your shins and knees (Lieberman). The tell-tale signs: loud slapping steps, sore shins, and a foot you can see way out in front in photos.

What good looks like

The foot lands under the hips with a quiet midfoot contact and a stiff ankle — judged at stance phase from a side view.

Evidence: Landing ahead of the hips lengthens the braking phase and raises loading rate (Lieberman); rearfoot impact peak is absent in forefoot patterns, and strike index classifies contact (Cavanagh & Lafortune).