Strides or rate?

[timlesvagues]

I was trundling along on my second consolidation run this morning when I had a question. In order to go faster, is it better to (consciously) try to lengthen one's stride or to try to increase step rate? Or will both sort of happen automatically as one's fitness improves? Any thoughts welcome.

Second 30 minute run after graduating last week certainly felt a bit easier - the (slight - I run on a former railway track) inclines at the ends of the first and second quarters certainly felt easier and I was able to keep my pace up through them. The incline at the end of the third quarter was still a bit of a killer but I definitely ran further today than last week although still only 4.1k in 30 mins.

First Parkrun on Saturday so we'll see how that goes. Happy running everyone - never thought I'd ever say that!

[John_W Graduate Ambassador]

Absolutely do NOT make a conscious effort to increase your stride length. Increasing your cadence (spm, steps per minute) (or strike rate as you put) is definitely the way to do it.

Stride length naturally increases as you increase your pace anyway, especially, say, as you sprint towards the finish line at your parkrun.

Having said all that, it's probably still a bit early to be focusing on your pace. If you want to increase your 5k time (or the distance you cover in 30 mins) then for now you'd be safer to try the C25K+ podcasts to increase your speed and stamina. Some interval training will do you wonders.

Good luck

[damienair Graduate]

Don’t think too much about it. For the moment just concentrate on doing 3 runs per week and get your legs used to running. Start building up your distance to 5K. After 2-3 months start working on pace. Some interval training will help greatly. Enjoy your Parkrun on Saturday, you’ll love it.

Damien

[Hidden]

The perfect cadence is 180.. I used to run to songs that had that tempo to get used to it. The Seeker by The Who is a good one. Enjoy.