Step length

[HeavyFoot]

In the last couple of hours I’ve been corresponding with another poster about step length. I noted that the person achieved quite a speed at just 146 steps a minute. That implies a long step length.

I wondered what other people here do. For a kick off, my average running step length is 85cm on the flat (walking length is 75cm) which is quite short considering how tall I am. So I have to achieve quite a cadence to reach speeds.

Some time ago, one poster here warned against trying to lengthen one’s stride as it can cause a mischief.

What do other people do?

PS a stride is a double step. The distance between the same foot hitting the ground.

[AlMorr Ambassador Graduate10]

Cadence, steps/strides per minute varies from person to person, for example that 146 with me would get me running a 5K in a hour, some other runners could also run a 5K in 50 minutes with a cadence steps/stride at 180 steps/cadence a minute, but not too many.

I have a metromone app, my average time is around 33 minutes for a 5K if I set it at 175 beats/steps a minute, the highest I have set it is 180 beats/steps a minute, that gets a time for me of around 31 minutes for a 5K.

[HeavyFoot Graduate10 in reply to AlMorr]

Thanks Al. I too occasionally run with a metronome. 160-165 is the most I can sustain for, say, 5km.

My best sprint speed is about 175-180 steps. That’s not a lot. And at 85cm per step Seb Coe wouldn’t have much to worry about.

Hence my interest in other people’s step length. Can you work yours out?

[AlMorr Ambassador Graduate10 in reply to HeavyFoot]

Looking back at recent 5K's that I have ran with my metromone at 175, my times have varied from 32.14 in June to 36.08 last Saturday at my latest (not) parkrun

In the the last couple of weeks I have ran a little slower to avoid wet leaves to avoid slipping or even a fall, still 175 cadence but my strides must be shorter, hence the slightly slower times, the last thing I want to do is fall.

[Birdlady64 Graduate10]

Mine is about the same.

Faster runs tend to have a longer stride length and longer slower runs have a shorter stride.

For example my (first and only) 10k was at an average stride length of 0.79m and cadence of 144spm. That took me 01:28:07.

My last two 5k runs were 0.86m and 0.84m. The latter with an average cadence of 149spm and took me 40:06.

Todays interval run was at an average stride length of 0.87.

I think this is partly a hangover from when I started c25k. As a rookie, on my second run, I strained my calf by trying to run too quickly and over-striding. When I restarted I made a conscious effort to slow down and shorten my stride. It seems to have just stuck.

[Speedy60 Graduate10]

Probably silly question of the week but how do you measure your stride? I have a Garmin fenix 6s watch bought for me as a present. Will it work it out for me, or do I have to input it?My cadence comes out between 178 and 182 on a good run. From what I've read, that seems to be ideal, but I've done nothing to engineer that.

I'm very short, under 5' 🤷‍♀️

[HeavyFoot Graduate10 in reply to Speedy60]

The easiest way to measure step length is from your Garmin for example, distance covered divided by number of steps.

A stride is two steps: the distance between the same foot striking the ground.

My running step averages 85cm therefore stride is 170cm.

[Beatlesforever Graduate10 in reply to Speedy60]

If you look at the stats for one of your tracked runs on connect, it gives you your average stride length under 'running dynamics' on the second tab, where you get the breakdowns for pace, speed, HR, etc. My strides range from .70 to .77, depending on pace.

[Speedy60 Graduate10]

Ah, thanks. So on my leisurely 6k run this morning my average cadence was 176 and my stride .73m. My average pace was 7.44 min/km. As you realise from my previous post, I never really look at this. I usually just keep an eye on my heart rate.

[HeavyFoot Graduate10 in reply to Speedy60]

Okay. I’m taking it now that some measurements are interpreting strides (ie 2 steps) are the same as steps. No problem.

To become faster one needs to up cadence or lengthen stride (or both). I could not sustain the cadence you achieve for more than a minute or two. Getting old!

[SlowLoris in reply to HeavyFoot]

Stride is one step. HeavyFoot try practicing with higher cadence but shorter strides. The same as you would if running up a steep hill. There might be some small gains to be made from running efficiency but, the bottom line is that running faster uses more energy, however you do it.

[Speedy60 Graduate10 in reply to SlowLoris]

Love your avatar! 💚

[HeavyFoot Graduate10 in reply to Speedy60]

Thank you! Yours is great: a face in a cookie. In California it could start a whole religion 😇

[Speedy60 Graduate10 in reply to HeavyFoot]

I assumed my cadence was high because I'm short. I do see taller runners glide past me with seemingly little effort. Surely it's more to do with body mechanics than age or fitness. I am 60, by the way.