How do I lengthen my stride?

[Wonderdust]

I recognise that I am running in small strides, and cannot seem to lengthen them, as I am continuing to aim to strike the ground with the ball of my foot not my heel - as I would otherwise naturally do. This means that I am expending a lot of effort jogging and wearing myself, never having recovered adequately during my recovery walk before it’s time for the next section of my run. I’m exhausted all the time I’m out - apart from the original warm up walk - so what can I do to change the status quo? Any tips on my running stance too?

[Midgeymoo17]

Can not make hugely helpful suggestions but here are my comments:

The most propulsive part of your stride is behind you. Not in front. Equally- lengthening this part of your run stride can be quite difficult as it requires good leg flexibility. That most do not have because of working in the office. The only answer- static stretching AFTER your run if its a run day. Stretches should target your hamstrings, calves and thighs allowing you to slowly extend further backwards than you do now. However, this is a slow steady improvement not one you can expect over night.

[Wonderdust Graduate in reply to Midgeymoo17]

Yes, I’ve been an office worker all my life and not done any running (or any other kind of exercise!) for the last 30 years or more. Sigh. I feel deflated as it is SO hard. Recovery after the run is very good, though, so there is something to celebrate! On to Run 5...

[Hidden]

I'm no expert but from what I've read, you don't want to increase your stride length but increase the cadence (strides per minute). That's my two penneth. 😂

[Wonderdust Graduate in reply to Hidden]

Mmmm... I’ll try and be more accurate next time lol! Any ideas though?

[mrrun Graduate]

In order to avoid injuries try NOT to extend your stride too long, try not to lift your feet too high off the ground in order to minimise the impact and try and stay upright as much as possible trying to achieve a better posture. Why ball of your foot, why not landing mid-sole and naturally roll your feet forward?

[UnfitNoMore Graduate]

Have to agree with mrrun, you could kick and have a bigger leg lift behind you, but that would make the run harder work, both for the legs and the lungs.

Shoulders back so you’re upright, chin just leading the chest, looking forwards rather than down will make it easier to breathe.

[IannodaTruffe Mentor]

Your footfall is ideally under your torso, not out in front.

If you observe that then the impact will be considerably less than a longer stride.

The majority of recreational runners have a natural heelstrike motion and while it is not the ideal, it is not worth struggling to change if it is causing you other issues.

All that said, try to minimise impact as much as you can.

Certainly the recommended way to increase speed is to increase cadence rather than stride length.

[Wonderdust Graduate in reply to IannodaTruffe]

Thanks to all those who have replied, but I am really, really confused. I have been told that my running steps are less than when I walk, and I know that if I go any slower I would stop. It is by sheer grit and determination that I complete the run each time, as I am accurately keeping to the timings (on W4 now) but am exhausted even between runs. I couldn’t possible fit in more steps - I’d look like a cat on a hot tin roof lol! I must be doing something wrong...