An increase of about 5% over a longer period of time can be useful. In future posts, I plan to share more that help in improving stride length and other parts of an efficient running style. Developing a longer running stride will increase speed in both sprints and long-distance runs. Endurance runners may want a shorter stride length and a faster stride rate. Stride frequency is determined by ground contact time and leg recovery, or the ability to move from one stride to the next in ⦠letâs get started! You might think that all you need is a good pair of shoes and the open road but as I mentioned in my previous post, thereâs a bit more that goes into the sport of running. The stride length is the distance between successive foot strikes of the same foot. Stride Length Drill For this drill you need six to 10 hurdles and three cones or markers. They will need to focus on glute, hamstring, hip, and core exercises. Pulling Drill to Improve Your Cadence. Count your left or right foot strides for 20 seconds. Go for both height and distance with each stride. The product of stride length and stride cadence will determine how quickly we move. Runners can work on stride lengthâthe distance they travel (in the air)âby practicing with a metronome. They should be done over 100m. Your stride length should increase but as a result of your increased power when contacting the ground no as a result of you overreaching. your running form is not the issue) Speed is determined by stride length and stride frequency (cadence). 1. Examples To Help You Increase Your Cadence & Stride Length. So to go faster, we want to eventually increase our stride length as well. In a running stride, the foot should contact the ground slightly in front of the hip and apply force. Also, I recommend these drills for nearly all runners. Anchoring drills such as the one above are great drills that have been proven to increase your stride length. Let me give you my 2c (my answer below assumes that you already have decent running mechanics - i.e. When running speed changed from jogging (2.06 ± 0.12 m/s) to slow-pace running (3.48 ± 0.06 m/s), stride length increased by 63% (from 1.62 ± 0.09 m to 2.65 ± 0.08 m), whereas stride frequency increased by only 4% . Value for runners: The straight leg bound increases your ability to generate power from the hips, hamstrings and glutes stride length. There are many different running drills you can do to enhance your technical skills. 1. Another method of how to increase speed running is with quick feet drills. We can do that with a simple pulling drill. A majority of runners all have one goal: to run as fast as possible. A running drill is simply an exaggerated form of an element of efficient running form. Jupiterimages/Brand X Pictures/Getty Images. There are a number of variables amongst runners that affect which combination of stride length and frequency they employ for a particular running velocity. However, increasing stride length is not always ideal. Maintain a tall posture and keep balanced, if you find you are coming off balance then decrease the stride length. STRIDE LENGTH VS. What Stretches Increase Stride Length? Mid-distance runners may want to improve both stride length and rate. Do 10 lunges for each leg. How To: Start running at a comfortable pace and when ready, start to strike the ground with more power on each stride and aim to gradually increase your stride length. a pick-up) is an easy to perform running drill to improve your form and mechanics. There is a newer theory of running biomechanics which holds that the stride is best improved unconsciously instead of consciously. Speed in running is a function of two key elements known as stride length and stride frequency. 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