There are many ways to run faster. Increasing stride length is just one of these but will do far more than just make you faster.
How a longer stride makes you faster.
You’re likely taking 160-180 steps per minute when running, and if every one of those steps is 1 metre, you’re limited to travelling 160-180m per minute (a pace of 8:56-10:04 per mile).
If each step was just 10cm longer you’d be running 8:08-9:09 per mile instead with those same 160-180 steps, meaning you travel 176-198m in the same time.
Now you can see why it’s a good idea to increase your stride length, let’s look at how it’s done, and not done.
How NOT to increase stride length
The temptation is to reach further forward with your lead leg, and this is what’s commonly done. In fact, most runners I work with do this before we start working together. What it causes though is a lot of stretching on the ligaments and tendons around the knee as the lower leg slingshots forward, as well as over-striding which is less efficient.
Ultimately, you’re more likely to get injured, will be landing heavily and the impact causes breaking which might actually make you slower than if you weren’t trying to stride further.
How to do it right
A longer stride actually starts when your leg is coming off the floor.
The aim is to lift your heel faster and higher under your pelvis. Don’t get me wrong, this will feel INCREDIBLY weird to start with, a bit like you’re doing dressage at the Olympics, but it works.
Because your foot isn’t landing so early, you’ll be off the ground for longer and get the increase in stride length you’re after.
Happy side effects
One added bonus of this is that you’re also more likely to land further forward in your foot and closer to your centre of mass (meaning a more efficient running style).
You can do drills to work on your technique and heel lift which will feel very exaggerated but that’s normal. Once you’re running it won’t be quite the same but more fluid with practice.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk