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How To Increase Your Stride Length
?In a previous article on proper running form, I briefly touched on the two main components of running speed, stride length and stride rate. Speed is measured as the product of those two factors. In short, the more strides you can take in a minute, and the longer those strides can be, the faster your run time will become. In this article I will focus on how to increase your stride length.
It is important to note that stride length does not mean an unnatural reaching in an attempt to take longer steps. Increasing stride length must occur within the context of a fluid running motion. Often, beginning runners are told that to run faster, they must take longer strides, without understanding that longer strides is only half the solution. Without proper coaching, these runners usually bound around the track, with their lead foot landing way out in front of them, heel first, then rolling forward to take another bound with the other leg. Stride length is not a matter of “jumping” around the track, but increasing your stride length IS a matter of increasing the force applied to the ground by your trail foot, and improving your range of motion through greater flexibility. The more force your trail foot applies to the ground, the farther forward your body will go. This will allow you to maintain proper running form by allowing you to land on your mid foot, thereby minimizing the amount of time your foot is in contact with the ground.
Additionally, the force applied by your trail foot should not only serve to propel your body and lead foot forward, but that force will also allow your trail foot to push through to become the lead foot. I know this sounds strange, but consider this; when running, both your feet should not be in contact with the ground at the same time. Say for example, your left foot is your trail foot. You will combine a forceful push off from your left foot, with a strong forward knee drive with your right knee. Your left arm should drive forward, and your right arm should be back, with your upper arm parallel with your left thigh. As your body moves forward, your right foot should be flexed (toe up), not pointed (toe down). As you feel yourself stop moving forward, you drive your right foot downward, and your left knee should start coming forward. As soon as your right foot touches the ground, the process repeats.
The most important aspects to this process are:
- A forceful push off the ground with your rear foot
- A strong knee drive with your lead leg
- Minimizing your contact time on the ground
There are several training methods you can use to improve your stride length.
- Hill repeats. Hill repeats will develop your quadriceps, hamstrings, calves and hip flexors, which will result in greater force generation and improved speed endurance. Walter Payton used to train hill repeats extensively when he played for the Bears. To work these effectively, find a hill approximately 100-400 meters long, with a moderate grade. Warm up well before starting your hill work. Start with 3-4 repeats. After you get to the top of the hill, walk back down to recover and prepare for the next repeat. Try to keep the rest at the bottom to a minimum. Add repeats as soon as you can. Try to work up to 10-12 repeats.
- Kettlebell swings. These work your entire posterior chain...from your heels to the back of your head. They also strengthen your hamstrings like very few other movements. They work your entire body at the same time, and train your muscles to function together effectively. I will write another article describing the proper execution of this exercise.
- Jump rope. In addition to being a very effective conditioning tool, jumping rope will help improve your "touch and go" reflex when running, which will help minimize your ground-contact time, and will set you up for improving your stride rate in the near future.
When working to improve your stride length, it is important to remember that this improvement must take place in a fluid running motion, and not an artificial "bounding" motion. As you grow stronger, your stride will naturally lengthen, and as that happens, your speed will begin to improve significantly.
About the Author
Thomas Fieber is a former competitive decathlete, and is currently serving on active duty in the U.S. Army. Thomas has been involved in athletics his entire life, and has trained Soldiers of all backgrounds and fitness levels on proper running technique, speed improvement, and the benefits of working with kettlebells.
Visit http://www.armyrunningshape.com/ for more tips and information to maximize your potential and smoke your next event.
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