Stride length/flight time

[Sarararara]

Stride length is not often mentioned but extending flight time seems to go hand in hand with increased pace and lower hr.

I’ve been working on my butt-kicking technique (so I don’t overstride) but what stride length do others have?

[ju-ju- Graduate10]

Goodness I don’t really know. I know that when I’m tired I shorten my stride and take in more air as that helps but otherwise I don’t know.im interested to learn tho so I’ll watch this space !

[ForbiddenPlanet Graduate10]

According to the data captured by my Garmin Forerunner 235 my average stride length is around 1m. On Friday I did a PB 5K and my avg was 1.08m

When I was at school I remember someone pointing out to me someone who was considered an expert runner, and could increase their pace just by increasing their stride length.

I tried this during a 5K run, and my stride length was 1.24m - 1.27m but it felt uncomfortable and afterwards I had very achy legs.

I went online and Googled the topic and read that I should instead increase my running cadence to go faster, taking more, short steps, as that will keep the forces concentrated within my frame and be less likely to cause injury.

[Sarararara Graduate10 in reply to ForbiddenPlanet]

Thanks FP. I think the cadence v stride issue is muddied because of the risk of overstriding.

I have a fast cadence (180+) but am trying to increase my stride and pace by lifting my heels and creating more forward drive (or flight time). An experiment!

[ForbiddenPlanet Graduate10 in reply to Sarararara]

Interesting. 180+ is, so I read, elite athlete territory, so seems like you're doing well. My cadence is under 160 so I have plenty of catching up to do!

[Sarararara Graduate10 in reply to ForbiddenPlanet]

Fast cadence but still haven’t quite cracked 5k in 30 mins, hence my experiment....

[SueAppleRun Graduate10 60minGraduate]

my garmin stats tell me that on our walk today my stride length was 0.75 metre average and my cadence was 117 average, but surprisingly my fastest cadence was 228 which must have been my 100 step run bit so i’m obviously embracing the slow japanese slow running with small steps that are faster, i can’t wait to be fit enough for a proper run

[Grannyhugs Graduate10]

Ooh interesting topic, just looked up my stats. I'm 169cm tall stride length varies 84cm - 97cm. Cadence averages 164. Run average 7min/km whatever distance 3k - 12k.

[Sarararara Graduate10 in reply to Grannyhugs]

Is this your stride length or cadence range? Just wondering as I would have expected it to be round the .75 to 1m mark.

[Grannyhugs Graduate10 in reply to Sarararara]

Oops, added a 1in front of values, been as stress 48hrs with mother blue lighted into Hospital 🤣 my legs aren’t that long. Edited post 😀

[Beachcomber66 Graduate10]

I have been working on stride length for the past few months! Fascinating topic! Prior to my starting some concentrated hill work in the autumn the biggest influence on my pace was stride length. My Park Run Pb was done at 1.13 metres. A normal pace stride length was around .96m and a really slow run could get down to .88m. Hills changed that a bit as uphill required a short stride high knee lift technique and steep down hills required very quick short steps...so my average cadence increased. That increased cadence has now carried over into my flat runs, so my average spm has gone up. Physio says that this is a good thing; better for the calf muscles. I have started a pace increase phase now; so we will see how it all comes together!

[ForbiddenPlanet Graduate10 in reply to Beachcomber66]

Interesting! So that's how running hills is good training! Had no idea!

[Beachcomber66 Graduate10 in reply to ForbiddenPlanet]

If you start hill stuff take it steadily up and down hill to start with and build up...on the uphill you may not have much choice of course😊

[ForbiddenPlanet Graduate10 in reply to Beachcomber66]

Thanks for the tip. Like you said - fascinating topic!