Has anyone changed their stride? Is it even worth trying?

[ReyC]

Hello all,

I’m still riding high off my first race last weekend and have been thinking about running a lot!

One thing I couldn’t help but notice in the experience of running with 15,000 others was my stride.

I am a bit of a shuffler. I seem to take small steps and don’t pick my feet up much.

Other (better) runners take bigger strides and really seem to kick up their back heel.

I really noticed this in the event pictures as I’d not really thought of it before (or ever seen a picture of myself running!)

Has anyone tried to modify their style is this even something that can be done? I’ve successfully shuffled a 10k but as I intend to stick with this running malarkey I am interested in seeing if I can improve where I can. I’ve been working on speed and distance but haven’t really considered technique until now..

Any advice would be great!

[Fiadh79 Graduate10]

I hope you enjoyed your first race. What distance was it?

I'm afraid I don't have any advice but I hope someone more experienced comes along! I went for a short run a few days ago and wanted to go a bit faster than the conversational pace as I have a 5k coming up (I graduated C25k a few months ago).

I wasn't sure how to do it but I decided to find my normal pace and then put 10% more into it. I was really pleased and felt good. But in the end my pace was about the same! So I wonder if the 10% extra just went towards bouncing up and down or something!

[BahamaMama1]

There was an interesting article in The Guardian some time ago about walking, really pushing off the heel and rolling through the foot. I work on that when I walk out at lunch time and really notice a difference, I try to do the same when I run but don’t always remember or focus, breathing seems more important 🤫

[Yesletsgo Administrator Graduate10 in reply to BahamaMama1]

That Guardian article was so helpful. I had IT Band issues over the summer but walking in the way that the article recommended really helped with the pain.

[MissUnderstanding Administrator Graduate10]

There’s a nice article in Runners’ World on this very topic. Their answer to “should I change my stride length”? Probably not.

runnersworld.com/training/a...

If you’re thinking about working on changing your stride length or foot strike (for example in changing to barefoot shoes), those changes can lead to injuries and are best done super slowly. You might want the input of a coach or a physio who can help you identify what (or what not to) work on.

Maybe you’re just being a bit hard on yourself?

[ReyC Graduate10]

thanks all!

MissUnderstanding if I am totally honest with myself I think this may be based in part on comparing myself to other runners, in real life and also in the race photos 🤦🏽‍♀️

I know that lame but at least I’m admitting it!

At the end of the day my shuffle has served me pretty well, but I guess I’m wondering if changes may help me gain speed or even make a run more of all round workout. But I totally appreciate the big risk is doing somthing unnatural to my body and causing an injury.

[Beachcomber66 Graduate10]

I wouldn’t claim to be an expert on this, but my stride length is something I do keep an eye on. My garmin watch shows average stride length, so I know if it goes up or down. It also shows steps per minute.

There are two ways to increase speed; increase steps per minute and/or increase stride length. My average stride length on a 7 out of 10 effort run is about .95m. As I slow down it can drop to about .88m, that includes climbing steep hills when I naturally shorten stride. On a top speed run, I once hit 1.14m stride. That run ended up with a bad dose of runner’s knee!The numbers above are peculiar to me of course…I am 5’ 10’’. Eliud’s natural stride length will be rather longer!

So, I operate on the basis that increasing spm is the safest way to increase speed. I think that there will always be some increase in my stride length when I speed up…but I avoid overstretching. That fits in with aiming for a mid foot strike rather than a heel strike. The NRC app talks about “running light” which I can achieve with a mid foot strike. I can feel when it is right….my landing and take off feel light and smooth.

Worth reading up on.

In short, part of running faster without increasing injury risk, for me, is a matter of getting the right balance for you between spm and stride length…..but err on the side of not over stretching because that is a short cut to the injury couch, for me anyway.

[ReyC Graduate10 in reply to Beachcomber66]

Thanks that really helpful. I don’t think I have any idea of a stride length… except that it’s small - and my gut instinct is that I could certainly try for a longer stride without really pushing my limits or overstretching.

I’m overdue a recovery run after the 10k so I may go out for a 15 min run tomorrow and mindfully consider my stride!

[Beachcomber66 Graduate10 in reply to ReyC]

Be careful! I have never tried to consciously lengthen my stride as I speed up ……I try hard not to do that; I go for increasing steps per minute. Top speed now might take my stride length up about 5cms….but this entirely unconscious. I don’t know that this has happened until I look at my data post run. A running watch which shows spm and stride length might be a good investment. We don’t want any overstriding injuries!!

[HeavyFoot Graduate10]

I think a longer stride is simply a function of speed. If you try to increase your stride length you might well do yourself a mischief.

[ReyC Graduate10]

Thanks everyone for the good advice!

I did my belated short recovery run this morning and decided to focus more on picking up my pace rather than changing my style.

Beachcomber66 and HeavyFoot - I think you are right, running faster will have the knock on effect of altering my stride/gait. But I’m not going to try to change it, I’ll just keep pushing to get a little faster and go a little further as I have been. 👌🏽

[MissUnderstanding Administrator Graduate10 in reply to ReyC]

That sounds like a really good plan. Maybe make one of your weekly runs a faster one. If you haven’t discovered Nike Run Club yet, they’ve got some brilliant guided runs for this style of run. Most of your runs (80%) can stay at that lovely, conversational pace and then those ones where you fly will be some bonus fun. It’s worth thinking about adding some strength work which will help protect against injury and will also help make you faster too.

Can’t wait to hear how you get on!

[Cmoi Graduate10 in reply to ReyC]

Have a look at the reply fromTeresa1632 , lots of useful advice re cadence, which I think will serve you much better than trying to push a longer stride or faster pace.Though if your main motivation is to make your running style look better compared to others', then personally I wouldn't bother. I've just shuffled my way round 4k of trails doing my finest impression of a very slow-paced ent, but I did it with a daft grin on my face.

[Teresa1632 Graduate10]

I'd advise to keep your stride short., increasing stride length is a sure route to injury.. The best way to improve is to increase your cadence (the rate your feet turn over - called some or steps per minute). Just like there is no one stride, there is no one cadence rate. So run for 30 seconds, counting how many times your left foot touches the ground. Multiply by two. That's your cadence. Now run for a couple of minutes and try to increase this by two steps. Keep at this, increasing by two steps at a time and see how that goes. (There are cadence drills on the web to try). Do a cadence drill once a week. You can download a free metronome app and set the beat to your steps, this will make it easier.As your cadence improves, your stride length will improve too - and no injuries.

[ReyC Graduate10 in reply to Teresa1632]

Thanks! This is helpful and I’ll give it a go

For my run this morning I just tried to run a little faster and it all felt good. I am very subject to daydreaming when I run and when I snap out of it I realise I’ve totally taken my foot off the pedal and am just bumbling along! 😂 so I think being a little more intentional with giving a bit more effort when I feel like I can will help. 😊

[nowster Graduate10]

I'm a shuffler too, but with a relatively high cadence.

Yesterday's short run started out about 160spm, rising to 180spm, with a peak of 190spm when I did a little sprint at the end.

My stride length varied a lot, from 1.05m to 1.20m during the run (the longer stride was probably downhill). The sprint section was about 1.30m, up a slight slope.

There are two distinct running strides you'll see: gliders (or shufflers) who don't lift their feet up much and gazelles who do.

[ReyC Graduate10 in reply to nowster]

Haha, I’m definitely a glider as well. I don’t expect to be a gazelle but I do sometimes feel that my waking stride is longer that my running one!

what do you use to measure your stride? I’m considering a garmin or somthing?

[nowster Graduate10 in reply to ReyC]

Yes, Garmin watches collect cadence info and work out the stride length based on that and GPS measurements.

[Yesletsgo Administrator Graduate10]

No evidence to back this up I'm afraid but I think some people just naturally have a longer stride. Men's hips and pelvis are very different to women's and their legs just seem to move differently. My husband is constantly baffled that I can't step over gaps the same way that he can.

You can probably train to increase your stride but my guess is that biology and physique will be your limiting factors. Good luck