This past weekend, I was running with a group of guys down a gradual 4-8% downhill for 2K. I noticed lots of the guys overstriding and really twisting in the upper body. I have the same problem myself. When I catch myself overstriding on downhills, I try the "hand in the pocket drill". Basically I run along with zero armswing with my hands almost on my hips. I keep my belly button pointed straight in the direction that I am running. No twisting of the upper body allowed.

Immediately, you'll notice a few things. Aside from a still upper body with zero wasted motion, you end up being really light on the feet. You also end up running a higher cadence.

I also try variations of this drill. When I do 10x30 second accelerations with 90 second easy, on alternate accelerations, I'll do the same drill and try to move my legs as fast as they can possibly go. Immediately, I notice the lack of twisting in the upper body, and the lightness on the feet.

On a long run, when your cadence is dropping, if you do this drill, you can bring your cadence up too.

To keep the "position of your hands honest", pick up two small pebbles from the side of the road and lightly hold them in your fists. These pebbles will give you great feedback on what your hands are doing.

Dev