Wk 4 completed, advice on running stride please - Couch to 5K

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Wk 4 completed, advice on running stride please

Chillipeppers1 profile image
25 Replies

Hello everyone, I’ve just completed wk 4 had an amazing run today after runs 1 and 2 of wk 4 I struggled with. I slowed right down and made it. Felt great but then lots of runners passed me and they were running with long strides (or is it called gait?) I started off like that but got out of breath too quickly, now my pace has slowed down my stride is shorter. Is it better to have a long stride or a short stride?? Thanks have a great day everyone

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Chillipeppers1 profile image
Chillipeppers1
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25 Replies
roseabi profile image
roseabi

It's best to have your stride at this stage! Stick with a slow, comfortable rhythm for now and as you graduate C25K and gain experience your running style will evolve.

That said, it is not a bad idea to try to run with your feet landing more or less below your hips, as this is gentler on your joints. Check out the Japanese Slow Jogging method in the video below. And enjoy your running!

xxx

youtu.be/9L2b2khySLE

Chillipeppers1 profile image
Chillipeppers1 in reply to roseabi

Thank you 😊

As Roseabi says, go with your own natural stride and feel comfortable.

Over the last few weeks since graduation I have purposely shortened my stride quite a bit. For me, it makes running feel easier, there is less pain in my joints from impact and thus, less risk of injury.

We are newbies so need to prepare and build our bodies and this takes time.

If I want to go faster I keep my short strides but move my legs quicker 😀 without overstriding and running the risk of injury.

Remember, nice and gentle is good.

Chillipeppers1 profile image
Chillipeppers1 in reply to

Thank you, I’m going to take your great advice and take it easy, I have a habit of throwing myself into things at full pelt so I’m going to chill and take it nice and gentle

in reply to Chillipeppers1

That is a great idea. I am exactly the same going at things full pelt and I learned my lesson recently at my first (and second) Parkrun.

I was like a bull at a gate. Even though my mind was saying go slowly I ended up like a turbo charged train zooming round the track. The end result was i was completely knackered and just wanted to give up. I didn't though and then thought what could I learn from it?

By listening to all the good people on this forum who have much more knowledge than I do I have now taught myself how to run slower and trust me, it makes for a much better experience. Yay!

Chillipeppers1 profile image
Chillipeppers1 in reply to

Well done for completing the park run 👍 I have found myself entering a 10K race for charity on the 10th October, probably not a wise move but I’ll take it slow and jog/walk and hopefully not get caught up in the moment and go at full pelt!!! 😁

John_W profile image
John_WAmbassador

Do NOT even think about lengthening your stride! That way injury lies.

The shorter the better. Think pitter-patter ... nice, quick and silent.

Chillipeppers1 profile image
Chillipeppers1 in reply to John_W

Thank you John will take your advice, I think when the other runners ran past me all graceful long strides I started to question my running style ☺️

John_W profile image
John_WAmbassador in reply to Chillipeppers1

It's and obvious and understandable thought. I'm always looking at other runners' styles. However, please remember that you are a beginner and you have no idea what stage other runners are at. For all you know, they may be experienced club runners with many years and thousands of miles behind then. With respect, that's not you :-)

Chillipeppers1 profile image
Chillipeppers1 in reply to John_W

Definitely not me John 😃 thank you for your advice

John_W profile image
John_WAmbassador

Another video for you to consider:

youtube.com/watch?v=kQ5wQ5N...

in reply to John_W

Great video John. That's me .... I do the Nancy shuffle 👍😀

GoGo_JoJo profile image
GoGo_JoJoGraduate

So many things affect stride; how tall you are, how long your legs are, the terrain you're on, if it's flat or going up or downhill.

Over time you might feel your stride change a little as you settle into your own rhythm.

Stride isn't always fixed either. A sprinter usually has quite a long stride but only runs for a fast, short, burst. An endurance runner who is on their feet for very long hours usually has a short stride with feet very close to the ground. Going up hills it pays to shorten your stride but increase pace to power up the hill but then you can sometimes lengthen your stride a little to take advantage of a down hill gradient (depending on terrain)

Runners who pass us ALWAYS look better than we think we do 🤣 always! But then we don't give ourselves enough credit!

Chillipeppers1 profile image
Chillipeppers1 in reply to GoGo_JoJo

Thank you GoGo-JoJo thats interesting about the hills atm I’m mainly running flats along the seafront and saving the hill for my walk back but will try that out They were like a graceful pack of gazelles 😀

GoGo_JoJo profile image
GoGo_JoJoGraduate in reply to Chillipeppers1

They always are, with flowing pony tails and nary a sweat patch in view.... 🙈🤣

Chillipeppers1 profile image
Chillipeppers1 in reply to GoGo_JoJo

🤣 🤣

IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your progress.

Long strides increase impact stress and consequently injury risk. There are an awful lot of runners out there who spend a lot of time injured and not running at all.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

Chillipeppers1 profile image
Chillipeppers1 in reply to IannodaTruffe

Thank you, I’m all the gear and no idea at the mo so will read up on that ☺️

Cmoi profile image
CmoiGraduate

At 60 years old, 5 feet nothing and with short legs even for my height, my one and only option is a short stride. On a good day I look like the Duracell bunny!

Chillipeppers1 profile image
Chillipeppers1 in reply to Cmoi

Hey Cmoi that made me chuckle 😀

Poppdog profile image
PoppdogGraduate

I have very short legs being all of 4ft 11

in so my stride will never be impressive but it’s mine and I’m proud of it. Stride and pace is governed by you and your body.

Chillipeppers1 profile image
Chillipeppers1

Thank you Poppdog

Over60sRunner profile image
Over60sRunnerGraduate

Yet another Niko Niko runner here. To be honest, I would have quit long before graduation had it not been for "the shuffle" - and at 62 I'm old enough to remember the disco song too 😮 I've given up comparing myself to others and just celebrate every run that I manage to trot through.

I'm now on consolidation runs and I am a TINY bit faster, but I doubt I'll ever get to 5k in 30 minutes! That's fine by me and I'll take whatever my very overweight, ageing, body will give me - after all, just four short months ago, I couldn't even run for a bus!

Keep on jogging along, ignore the gazelles and enjoy your runs. Good on you for deciding to take better care of yourself - long may you continue to enjoy the benefits 😀🏃🙌🏃😀

Chillipeppers1 profile image
Chillipeppers1 in reply to Over60sRunner

Thank you 😊 when I’m running tomorrow wk5 r1 and I’m finding it tough I’m going to sing the shuffle song 😀

Over60sRunner profile image
Over60sRunnerGraduate

😂😂😂😂

My play list is mostly 1950s and some 1940s swing and rock n roll, so a nice rock steady pace 😀🏃😀

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