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Running Step Width and Its Relationship to IT Band and Tibial Stress, Plus a Self-Test
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On September 30, 2026, Runners Connect Scientific Training published an article discussing the impact of running step width on injuries. The article states that the closer the footstrike is to the body's midline during running, the higher the tensile strain and strain rate on the IT band, and the compressive, tensile, and shear stresses on the tibia also increase as step width narrows; research shows that when step width is 15% to 25% of leg length, running energy cost increases by 9% to 15%, so the goal is simply to have the feet land on either side of the midline without crossing over. The article provides a 2-minute self-test using wet footprints on the ground or filming from behind, and recommends practicing widening in easy runs in short bouts with midline cues and mirror feedback, starting with about 5 minutes per session.
Story reports
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.
Runners Connect