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Increasing Stride Length

You cannot run faster by consciously trying to increase your stride length. When you try to take longer strides that feel unnatural, you lose energy and run more slowly. Your most efficient stride length is determined by what feels most comfortable to you.

Your heel hits the ground with great force. The tendons in your legs absorb some of this energy and then contract forcibly after your heel hits the ground so you regain about 60 to 75 percent of that stored energy. When you try to take a stride that is longer than your natural one, you lose a great deal of this stored energy, tire much earlier and move your legs at a slower rate.

When most athletes run as fast as they can, they run at close to the same stride rate. For example, a video at the New York City Marathon showed that the top 150 runners had the same cadence, taking 92 to 94 steps a minute. The difference between the top runners and the others is that the best runners took longer strides. The key to running faster in races is to make your leg muscles stronger so you can contract them with greater force so they drive you forward with a longer stride. Competitive runners strengthen their legs by running very fast in practice two or three times a week and by running up and down hills once or twice a week.

Checked 10/29/10

May 10th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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