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Stride Width: How Wide Should Your Feet Land When Running?
When running, the closer your feet land to your body's midline, the higher the strain and strain rate on your IT band, and the more compression, tension, and shear stress your shin bone absorbs as step width narrows. Research shows that a step width of 15% to 25% of leg length raises running energy cost by 9% to 15%, so the goal is simply to land your feet on either side of the midline without crossing. The article provides a 2-minute self-test using wet footprints or a rear-view video, and suggests widening your stride gradually during easy runs with a midline cue and mirror feedback, starting with about 5 minutes per session.
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