To get the most power out of the push, keep your back foot on the ground just long enough to allow for a rolling heel-to-toe stepping motion. What is stride length? We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. A forefoot strike will cause the least amount of shock on your body. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Clare Flanagan is a former competitive NCAA Division I cross-country runner for Stanford University. If you or someone you know is over the age 65 and walking slower than normal, there is ample evidence for strengthening exercises. A majority of runners all have one goal: to run as fast as possible. Start with a slow job, and with each step increase the length of your stride by just a little bit. Always practice good form to prevent injury. This can be accomplished by foot posture. Practicing shorter strides and pushing off the back foot will help you walk faster and will eventually become second nature. Last Updated: September 12, 2020 It may be tempting to turn your head as you run but try to focus straight ahead, even during turns. Thanks to all authors for creating a page that has been read 117,222 times. Walking is one of the best things we can do for heart health, but like any exercise, it's important to maintain good form. It makes sense to think otherwise (in a counter intuitive way) but a quick check of what actually happens when we increase our stride length should show that long strides are not helpful. Anchoring drills such as the one above are great drills that have been proven to increase your stride length. You can increase your step rate so dramatically that racewalkers often take more than 200 steps per minute. Your Best Butt - Exercises Scientifically Proven to Work Your Butt, Knee Stretches You Should Be Doing for Maximum Health Benefits, Walking: the first steps in cardiovascular disease prevention, Lower extremity mechanics during marching at three different cadences for 60 minutes. Murtagh EM, Murphy MH, Boone-Heinonen J. Humans walk on the soles of our feet (plantigrade), therefore our feet don’t help increase out stride length. Please consider making a contribution to wikiHow today. Forefoot and midfoot strikers have an advantage over heel-strikers because they load their Achilles tendon more effectively. The secret to a great walking stride is to use your natural stride length and to walk faster by taking quicker steps instead of longer ones. The increased strength will help you increase your stride length when you’re running on the flat. There is a push/pull to all of the MilestonePod gait metrics. A powerful stride using the rear foot to propel you forward can also help you maintain an ideal walking posture. As you're stepping forward with your front leg, make sure the knee is driving forward but not up. For trials at a high stride frequency, in particular, the increase in the backward and medio-lateral margins of stability was limited. Seay JF, Frykman PN, Sauer SG, Gutekunst DJ. Finding a job is hard. Keep your natural stride length, but learn to use it powerfully. Perform various exercises, such as high-knee lifts, heel kicks and plyometric jumping drills to boost your legs’ explosive strength and increase the length of your stride. Calculating how many steps you take per minute will give you an idea of what your cadence currently is and how much you need to improve. A stride is two steps—one by each foot. However, overstriding is an ineffective walking technique to increase speed, as it has the potential to lead to injury in the long term. Running speed comes from both the length and rate of your stride. Instead, allow your hips to move and rotate normally as you relearn how to stride the right way while walking. "The horse takes fewer steps to cover the same amount of ground," Lange explains. This article has been viewed 117,222 times. As we get in better shape, our stride length will gradually improve, if ever so slightly. This video will demonstrate how to increase speed and stride length by running stairs. Clare Flanagan is a former competitive NCAA Division I cross-country runner for Stanford University. Most running analyses use steps per minute, but you may find strides per minute more convenient for your training. High skips are another type of bounding drill. Hill fartlek. Seay JF, Frykman PN, Sauer SG, Gutekunst DJ. Understand that the walk has four beats, the trot has two, and the canter or lope has three. In addition, changes in walking speed have been shown to result in parallel changes in stride frequency and length [6,16]. Then, lift your left leg and right arm simultaneously, keeping them straight and parallel to the ground. Mid-distance runners may want to improve both stride length and rate. In order to achieve this, runners must increase the number of steps they are able to take in one minute -- stride rate -- and the distance covered with each stepthey run -- stride length. If you are focused on one metric, you shouldn’t forget about the others. We use cookies to make wikiHow great. ", Want to train your core and legs at the same time? When walking, you would simply reach further in front of you to attain a bigger stride.This won’t work when running for two reasons: You may need to just increase your strike rate without lengthening your stride. As you age, chances are likely your walking speed and stride length will both shrink a bit. As an alternative, set up your smartphone or web camera to record yourself from the side while you're on the treadmill, or while you're walking on the sidewalk outside your apartment or home. Just remember to stride naturally and build momentum slowly. She has been running for over a decade, previously having won six Class A State Championships in Minnesota, set a Class A State record in the 1600m, and qualifying for the Nike Cross Country Nationals. Think arm strength doesn't affect your running? This causes a few problems: 1. A heel strike can cause stress and injury. As a rule of thumb, instead of reaching with your front leg to cover more ground, simply aim for your foot to hit the ground closer to your body. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Consult a coach or personal trainer to find the ideal exercise for your body type. A study of step length and step frequency. If you want to increase your speed without injury, you will need to train your stride for optimal performance. With just a little practice, though, the correct form will eventually become second nature. When a subject intends to walk at a given speed, that speed is attained with a specific stride frequency and length [11,26]. Yes, walking and running barefoot exercises muscles that lay dormant when wearing shoes, and trains your body to better absorb the shock of running. Consult a coach or specialist prior to beginning a plyometric program to ensure a safe and effective protocol. Flex the ankle to land the heel to the ground close to the front of your body. There's no need to overemphasize this hip motion. Or, you might have a friend or workout buddy watch and observe you and take notes. You may want to practice running on a track or running in tight controlled circles to improve your turning speed. Your arms should be relaxed, and they should be moving backwards and forwards, not sideways. Time yourself running for 60 seconds. Shift your focus to extending the length of … Many of the correct cues for walking are counter intuitive. http://scienceofrunning.com/2011/02/180-isnt-magic-number-stride-rate-and.html, http://scienceofrunning.com/2010/08/how-to-run-running-with-proper.html, https://nihrecord.nih.gov/newsletters/2012/11_23_2012/story2.htm, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/, http://www.furman.edu/sites/first/Documents/16_oct2324.pdf, http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl, http://www.coachr.org/core_stabilisation_training_for.htm, http://www.muscleandfitness.com/workouts/abs-exercises/videos/walking-knee-hugs, https://runnersconnect.net/running-training-articles/using-drills-for-runners/, http://www.mensfitness.com/training/pro-tips/increasing-your-running-stride, http://www.runnersweb.com/running/news_2016/rw_news_20160720_IAWR_Stride_Rate.html, http://www.ncbi.nlm.nih.gov/pubmed/24149748, http://www.bodybuilding.com/exercises/detail/view/name/superman, http://www.bodybuilding.com/exercises/detail/view/name/floor-glute-ham-raise, http://scienceofrunning.com/2010/11/speed-stride-length-x-stride-frequency.html, consider supporting our work with a contribution to wikiHow. When running speed is kept constant, stride length and stride frequency are inversely related. It will look like an exaggerated skipping or jumping motion. As you run, count how many times your feet strike the ground. This movement engages muscles in your feet, calves, butt and hips, and uses your core muscles. Your shoulders should be down and relaxed, not tight and scrunched up by your neck. References. To do it, simply walk forward slowly by taking the largest strides you can and lowering the knee of the trailing leg to within an inch of the floor on each stride. Push off or jump from one leg while driving the other leg up towards your knees. Mixing walking with short run intervals is a great way to increase your endurance and the length of your exercise session. To get the most power out of the push, keep your back foot on the ground just long enough to allow for a rolling heel-to-toe stepping motion. Achieving your perfect stride length is an exercise in moderation and focus. Push off each stride with your back foot and touch down with your heel and roll through your foot so you are pushing off with your toes. Another good way to lengthen your stride is to practice bounding drills. Even if you are on a treadmill with a mirror, it can be hard to see what you're doing while you're doing it, especially in a safe manner. wikiHow is where trusted research and expert knowledge come together. Read our, Medically reviewed by Richard Fogoros, MD, Reasons You May Want to Increase Your Walking Speed, 4 Steps to a Great Fitness Walking Technique, The Difference Between Fast Walking, Racewalking, and Power Walking, How to Walk Properly on a Treadmill and Avoid Mistakes, Toast Your Quads and Build Your Butt With the Bulgarian Split Squat. 2010;25(5):490-496. doi:10.1097/HCO.0b013e32833ce972, The Best Technique for a Powerful Walking Stride, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Then, review the footage and see what changes you need to make to your running form. Count your steps per minute. Push, don't reach When seeking to increase stride length while running, the first technique is to reach as far as possible with the front foot. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Your back should be straight. I am 6 feet tall at 17 years and my stride length is about 1.9m. When a stride frequency higher than self-selected stride frequency was imposed patients additionally needed to increase stride length in order to match the imposed treadmill speed. Complete 10 lunges with each leg, alternating the striding leg as you would with normal walking. Be sure to practice proper walking arm motion, as well. In this post, I break down sprinting into Step Frequency and Stride Length in the context of the 100m, 200m, and 400m sprints. This article was co-authored by Clare Flanagan. Of course, they help you build strength in your upper body, which can ward off the arm and shoulder pain that will often set in at the end of a tough race. A midfoot strike spreads the impact throughout your foot. Once or twice a week for 10 to 15 minutes is sufficient for a plyometric workout to increase stride length. Curr Opin Cardiol. Visualize your stride being longer behind your body to prevent you from overstriding with your front leg. A runner’s stride length is usually measured in meters. A person's average stride length is converted to steps and mileage on a pedometer or app. As you run, focus on driving your knees high up to your chest, which will help you lengthen each step. Stride length is the distance covered when you take two steps, one with each foot. They will want to work on core, glutes, and hamstrings. Walk for a few seconds to recover, and then repeat. THE 4 WAYS TO INCREASE YOUR STRIDE LENGTH Running form is crucial to utilize the stretch-shortening-reflex of your muscles which provides up to 30% free energy. For example, my Garmin tells me that my stride length is 1.3 meters. You may just need to widen your stride length. Looking to start walking off the weight? This article was co-authored by Clare Flanagan. When you push off your back foot, the muscles of your back leg are working to propel you forward. Avoid overemphasizing the, To increase speed, take smaller, more frequent steps rather than fewer, longer steps. Always stretch before you run to increase your range of motion and the length of your strides. Learning to undo the habit of overstriding while walking takes time and practice. On the other hand, the extent to which you can increase your stride length is limited and can backfire. While trying to increase stride length, keep the following metrics in mind: Cadence. Your head should be looking straight ahead, not down at your feet or at the track. You should be leaning slightly forward, centered over your hips. With each step, focus on pushing off your back foot and utilize the power of the muscles in your back leg. Divide your steps per minute by two to find your stride per minute. When I was struggling with an injury that stemmed from an issue in my stride, a physical therapist taught me this plank variation. You've probably seen fast walkers use a side-to-side hip motion, but that comes naturally with a proper walking stride technique. Practice makes permanent, especially when it comes to adapting a walking stride with good form. All runners are individuals, and you may find that different regimens work best for you. By signing up you are agreeing to receive emails according to our privacy policy. If we want to move faster we need to take more steps rather than longer strides. Please consider making a contribution to wikiHow today. Fenton recommends not trying to lengthen your stride because your stride becomes longer naturally as you walk faster. To do so, you will need to prepare with some general exercises before you start to widen your stride and increase your stride rate. Talking about walking technique can make something we do every day without thinking seem complicated. As the heel strikes the ground, the foot rolls through the step and prepares to push off again. Endurance runners may want a shorter stride length and a faster stride rate. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Why Would You Wear Weight Vest for a Walking Workout? Your height will determine how fast you can eat up those 10,000 steps. The most obvious of these would be to increase the length of the leg. Cursorial mammals have many different physical characteristics that increase stride length. Do not continue an exercise if you feel pain. Amickman and Kzenon / Depositphotos You should not be leaning back. Whenever you have a bit of time do some strength work on your legs. A powerful stride using the rear foot to propel you forward can also help you maintain an ideal walking posture. I did it several times nightly in my room at bedtime throughout most of high school. To learn more exercises for improving your stride, read on! Overstriding is taking bigger strides than you are used to while you are running. Demo of working on speed development, Running stairs to increase stride … Whether you're out on your daily fitness walk or you're tackling a half marathon, walking with the right technique will help you get the most out of your workouts and prevent injuries to help you go the distance. [1] X … There are 19 references cited in this article, which can be found at the bottom of the page. To increase the length of your stride when running is a totally different approach to increasing stride length when walking. Start with your two feet together and start walking. They will need to focus on glute, hamstring, hip, and core exercises. Will walking barefoot help prevent shin splints? How can i increase it? % of people told us that this article helped them. However, they also contribute to your core strength and explosiveness, thus benefiting every aspect of your stride. You can draw a … While this walking technique may feel somewhat strange at first, as you get into a rhythm you'll start to notice the power you get from the back foot. By using our site, you agree to our. Here's a breakdown of the tips to help guide you along the way. Hold this position for 10-30 seconds – or as long as you can initially manage – and then repeat with your right leg and left arm. A good midfoot strike will land on the outside of the foot. Calculating the Distance of 10 Steps Pick a starting place and mark it with an item. When you're first starting out with this walking technique, you may need some visual assistance to determine whether or not you are overstriding. It will look like you are landing flat on your feet or that you are landing on both the ball and heel of your feet. By increasing the load you encounter while running, you’ll improve force off the ground. A shorter stride length can reduce walking speed. Keep your arms positioned between your chest and lower waist. Age has an influence on both walking speed and stride length. Fast walkers train themselves to increase the number of steps they take per second by maximizing the power of the back part of the stride. Enabling your legs to move freely but in perfect form is key to getting the most out of each step as you run. Include your email address to get a message when this question is answered. Your foot will land on the heel and rock forward to propel your body on the ball of your foot. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. Clare Flanagan, cross country runner, disagrees: "I firmly believe that pull-ups — underhand or overhand — are some of the most sneakily effective exercises you can do as a distance runner. Most runners have a cadence of 150-170 steps per minute, while elite runners will often have a cadence of over 180. Your foot will rotate forward again to propel your next stride. This article has been viewed 117,222 times. You land on the balls of your feet before rotating back on your midfoot or heel. If you find that your feet are slapping the ground in front of you, it's possible that, Your hips, meanwhile, should rotate with each stride front to back, not side-to-side. Combining rhythmic auditory cueing (RAC) and treadmill training permits the study of the stride length/stride velocity ratio (SL/SV), often reduced in those with mobility deficits. If you’ve had an injury, you may want to avoid widening your stride length, focusing instead on proper form and stride speed. High knee lifts and hip exercises will be most beneficial. In any case, don’t be afraid to experiment to find what works best for you. Each of the drills below develops strength and power in the legs. by a preferred relationship between stride frequency and stride length. Thank you, {{form.email}}, for signing up. As you move forward, alternate between your legs. Age and Gait. The authors concluded that both stride length and cadence increase at faster speeds. Focus on reaching out ahead of your body as far as you can with the striding leg. When you lengthen your stride, you should be focusing on lifting the knees and extending the back leg of the stride, not the front. Overstriding while walking happens when we take longer steps in our gait in an attempt to increase our walking speed without running. Training at maximum intensity is essential to help train for proper form. When you run, keep your back straight, your shoulders rolled back, and your arms relaxed, which will help you keep proper form. I then compare Bolt and Gay to some of the top runners in the NCAA and San Diego high schools. A Look at Lengthening A lengthened or extended stride covers more ground than a regular stride, which means the horse is taking longer rather than faster strides. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. This is especially true with stride length. I discuss Usain Bolt, Tyson Gay, and some of the best sprinters of all time. Be sure to practice proper walking arm motion, as well. Always land beneath your body, not in front of your body, to prevent overstriding. Improving your stride will help you run faster and prevent injuries. Walking: the first steps in cardiovascular disease prevention. Running Drills That Improve Stride Length A long stride is the result of strength and power. Writing a cover letter can be EASY. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. In his excellent article Understanding Stride Rate and Stride Length, coach Steve Magness considers a study done by Enomoto et al. One target for rehabilitating locomotor disorders in older adults is to increase mobility by improving walking velocity. To learn more exercises for improving your stride, read on! Keep your back foot on the ground a little longer so you can roll through the step and push off with the toes. Squats, calf raises, single leg balance exercises, frog jumps are all great strengthening … Another is to focus on being a strong runner through strength training. In time, you'll retrain your muscles to stop overstriding. Clare Flanagan, experienced cross country runner, advises: "Get in a plank position. Power your back leg by focusing on the full roll through the back foot before you push off. In fact, a 2014 study observed soldiers as they marched in cadence, and found that those who were shorter in height experienced more stress on their lower leg joints when they were forced to overstride in order to match the step rhythm of the group.. In some cases, this can be bad because you are pulling your muscles and making them tighter. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/65\/Do-Sprint-Training-Step-17-Version-2.jpg\/v4-460px-Do-Sprint-Training-Step-17-Version-2.jpg","bigUrl":"\/images\/thumb\/6\/65\/Do-Sprint-Training-Step-17-Version-2.jpg\/aid116315-v4-728px-Do-Sprint-Training-Step-17-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"