changing stride length

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changing stride length

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

changing stride length Posted: Sun Dec 26, 2004 11:50 am

One thing I don't think I've ever seen addressed clearly is stride length. While out running today, I passed another running who was flying along with huge, ground-eating strides. He looked great, and when I thought about it, all of the pro runners I've ever seen have had similar strides. My natural stride is short and choppy in comparison, as are the strides of most runners I know. Obviously this begs the question of how you can lengthen your stride, or whether you should even try to. The only way I can lengthen it is to lean forward more, but it doesn't make a large difference, and feels kind of awkward. I've also heard that the best running posture is to stand erect, not lean forward. Has anyone ever heard anything about lengthening your stride? Maybe it's one of those things that "just happens" as you get better, and you shouln't try to consciously alter it.

OldManRunner
Runworks 2005 5M Racer
Rochester, NY
Joined: 28 Nov 2004
Posts: 262

Re: changing stride length Posted: Mon Dec 27, 2004 2:31 pm

Oh, you're such a troublemaker bringing up subjects like this, since it's tied up in the stride rate issue as well. Most good running books say you should shoot for about 180 strides per minute for maximum efficiency/minimum effort for a given pace. My natural stride rate is about 165 per minute, and so I need to concentrate on shortening my stride and increasing my leg turnover rate to hit that 180. Usually when I'm running at tempo pace or above I'm already there or close, but at a slower pace even when I really concentrate on fast leg turnover I usually can only hit 175 or so. I counted the lead runners' stride rates while watching the Boston Marathon on TV this past April, and they were right there at about 180 despite their longer strides. It looks to me more like they cover a lot of ground while they're in the air because they're running so fast, more than that they're extending their legs particularly far in front. Stride rate's a great thing to occupy your mind with when you're bored senseless on the treadmill!

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: changing stride length Posted: Mon Dec 27, 2004 3:13 pm

Wow, that's a loaded topic. Like so many other things about running...it depends on who you talk to. I've read about the POSE method and I'm currently trying something called ChiRunning (title of the book by Danny Dryer). I've gone from being a heel ls striker and running up right to landing on the middle of my foot and leaning forward. The lean is from the ankles and not the waist. It requires strength from the abdominal muscles. If you read the book you'll find that there are a lot of little things to focus on, but it includes keeping your stride short (about 85/90 strides per foot; that's equivalent to the 180-190 mentioned in the previous post). In the past month and a half that I've been trying it and I really feel it's making some difference. Especially since I came down with Plantar Fasciitis before the NYC Marathon and made it worst by completing that marathon. I've been able to run about 3-4 times a week to maintain my fitness while still allowing my PF to recover. Granted, my PF would recover a whole lot quicker if I didn't run at all...but if I don't run I'll balloon up like stuffed pig. Using the ChiRunning method I've been able to run about 4-5 miles without putting nearly as much stress on my heel and arch as I would if I were still a heel striker. So, my oppinion is that you shouldn't try to lengthen your stride unnaturally for an entire run. It's fine when you are doing stride-outs and working on speed but not for your regular runs (i.e. easy, long, tempo, hill, interval). When doing Fartleks, though, would be a fine time to lengthen your stride. Over the course of time, as your feet, ankles, legs, hips, and abdomen get stronger you'll probably find that you can run the same tempo (85-90 strides per foot) with a bit longer stride. But it will be a gradual and natural progression. Just don't push it or you could set yourself up for injury.

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