Run Faster, Easier

Excellent Meg!  This is my favorite topic to write about.   Mostly because I know it works but I also get to talk about gadgets.  And I could talk about running gadgets all day long!  Thanks Meg for your great question on stride length.

Posted by: Meg on May 25th, 2007
Hi Coach Jenny,
Thanks for taking the time to answer our questions. I am a beginner runner (20-25 miles/week; been running about a year). My problem is my stride length. I've read many articles that talk about the risks inherent in having too long a stride length and how turnover is more important than stride length. Well, I'll be honest, a 180 stride rate is not going to happen for me any time soon! But because I'm so worried about not over-striding, I feel like I'm holding back on my natural stride. When I run, it feels almost choppy to me. When I walk (even just for relaxation), I take very long, smooth strides. Should I work on gradually elongating my stride or keep it contained and keep working on increasing my turnover?
Thanks,
Meg

Welcome to the world of running, or as we like to call it, Runner's World.  First of all, no worries.  Rome wasn't built in a day and our stride rates certainly don't change over night.  What you are experiencing is very common, especially for new runners.  The trick is to get educated on your stride and then practice patience while you gradually change your technique (if it needs changing). 

Many runners over-stride, meaning they try to cover too much ground stride for stride (step by step).  When this happens, your energy expenditure increases, as does the impact on your muscles, tendons and joints.  It is very much like climbing up a stair case three steps at a time.  You will get to the top of the stairs, but it will take a lot of energy to get there and will be very taxing on your body.  Same thing with cycling.  Over striding in running is like trying to ride a bike in a very hard gear with very little momentum. 

This is true mostly because when your stride is slower, you tend to land with your foot in front of you and on your heel, rather than mid-foot.  This stops the momentum at every stride and you have to overcome stopping every time you put your foot on the ground.  Which is taxing on your body and your energy expenditure.  What you want to do is teach your body to run with momentum, so you can use that energy stride for stride.

A renowned coach named Jack Daniels did some research on stride rate and discovered that the most efficient turnover rate for runners is 180-182 strides (steps) per minute, or about 90 per foot..  When I coach my clients and groups, the first thing we cover is stride rate or as I refer to it, cadence.  I have them count ONE foot while running for ONE minute.  In most cases, they end up in the high 70s (150) to low 80s(160) meaning, their turnover is a little slow and needs some fine tuning. This takes time and patience but their strides do change.

Although this sounds really complicated it is the single easiest thing to change with your running and it will have a tremendous effect on your speed, effort level and risk for injury.  Take big Dave for example... he was participating in one of my learn to run courses and on the first night I had him count his strides.  He was at 78 for one foot or 156 total(both feet).  He was 6'2" and has never been able to run because it was so hard.  I ran in front of him and had him mimic my stride.  In less than three minutes, his heart rate dropped by 10 beats (effort level), he was able to run :30 seconds per mile faster and he had a big smile on his face.  This is a true story.  Try this at home...

Enter-- the gadgets of today's runner.  One of the biggest days in my running life was when I used my speed distance monitor for the first time.  In the old days (3 years ago), we use to have to drive the distance after we ran and then calculate pace.  Can you imagine?!  Now, with a variety of speed, distance monitors you know your pace and distance while you are running.  It's the best thing since the slinky.  And if that wasn't enough, there are now several ways to know your stride rate or what I call cadence as you run!  The most recent is the Polar 800sd model which tells you stride rate, distance, speed and when you need to change your oil in your car!  It does everything and I love it.  I put the sensor that goes on your shoe on my client's running shoe and as they run and it tells me exactly what their stride rate is.  It is a bit spendy but if you are a tech person, you will love it and it will help you improve your stride and economy.  Oh, and make sure you stock up on Energizer Miniature Batteries for the sensor, heart rate strap and watch.  I was heading out for a trail run the other day and lost power in my shoe sensor.  You really get dependent on these gadgets once you have them!

The good news is there is an easier and more economical way to improve your stride and economy.   I use to torture my clients and make them run to the sound of a metronome to teach them to run at 180-182 strides per minute.  It was about as pleasant as listening to nails on a chalkboard.  That was until I found  a free Podcast called PODRUNNER and DJ Steveboy.  He is a DJ (big surprise) that mixes FREE music mixes at a consistent tempo.  For a runner, this is the king of all tools and did I mention it was free?  You can download a 180 mix and simply run to the beat of the music on your iPod.  No muss, no fuss and no listening to tick, tick, tick.   It is quite a zen-like experience because you don't have to think about how quick your feet are moving, you just keep running to the beat.  Like dancing to music, you get lost in the rhythm and before you know it, the run is over.  There is one slight problem, you do need to know what "the beat" is to run to it.  If that is a problem, try using the metronome or better yet, rent the DVD Footloose and you'll learn. 

So Meg, your mission should you choose to accept it is:

On your next run, count the number of strides on ONE foot for ONE minute.  Double it and this is your stride rate.  Download a DJ Steveboy Podcast at 5 beats higher than your stride rate.   So if you rate is 170, download a 175 mix.  Run to the beat of this mix on your next run and focus on short strides.  If while running you are really tired it just means you are trying to take large strides AND maintain a faster cadence.  Short, quick steps.  It should feel a little like tip-towing.  When you are used to this, download a 180 mix.  When your body adapts to the 180 strides, start lengthening your stride.  The way runners adjust speed is by lengthening and shortening stride length while maintaining a fast turnover.  Cyclists do the same with gearing.  Be patient.  All of this takes time and patience.  Before you know it, you will be running faster, easier and with fewer aches and pains.

Happy Trails, Coach Jenny

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Comments

Hey Coach Jenny!

Last year my friend and I ran the Twin Cities Marathon. All went well until mile 20 when my friend almost passed out. She had taken Immodium so that she wouldn't get sick and have to stop at the bathroom, so she was dehydrated and didn't sweat for the entire 20 miles!

Anyway, I hate that problem of getting sick to my stomach when running. Last year I didn't experience what my friend went through, but now during my training, it's starting again. I switched to soy milk and no dairy on running days, but I still seem to be getting really sick. My stomach cramps and I feel like I can barely make it to the bathroom.

It's really embarrassing and debilitating, and I am wondering what to do? Any suggestions?

last year NY : my 1st marathon after 4 months training : at the age of 42, time: 4:14 Now I regularly run Half Marathons never over 1:50... My only aid: IYENGAR YOGA !!!
see you next Monday , after 30k race on the Dolomites: Cortina -Dobbiaco...in paradise it will be easier...and I will try to count my strides just as you suggest...
www.tite.it

Hello Coach! Hope you are doing well.

I am a somewhat beginner runner. I started last summer but didn't get serious about it until Jan 1 of this year. Right now, I'm working on building up to 20 miles a week (total). My question for you is when do you think it's okay to add in speed? I've read anywhere from 6 months to at least one year. I'm a fairly slow runner (12 minute miles), and I figure that while running longer will (and has) made me a little bit faster on shorter routes, I know that speed work is probably one of the best ways to, obviously, gain speed. Also, what speed workouts are good for beginners? At this point in the time, my goal for this week is to run 5 days for a total of 15 miles. Thanks for the advice!

Hi Coach Jenny,

Hope you are doing well. I have a question. When I run my upper left leg and hip seem to go to sleep (numbness) ? I can't feel them ! It also happens when I lie down on my abdomen at night.
Is that normal ?

Thanks for your answer.
Gabrielle

Jenny--
Thank you so much for recommending Podrunner to your clients and readers! I'm delighted that it works so well for you as a training tool. Take care!

Coach Jenny,
I have enjoyed reading your blog. I have had a desire to run for sometime. My husband and daughter are marathon runners. They have tried to encourage me to run. Every time I start a walk/run schedule I do well for a couple weeks, but then I get very fatigued. I turned 50 in October, but I know there are many women who run that are much older. Any suggestions?

Thanks,
Annette

Hey Coach, I just finished my second marathon and am planning another in January. What kind of training should I do in between the marathons to increase my speed and maintain my fitness level, but wtihout feeling like I'll be marathon training for 6 months. I'm afraid of getting burned out but want to decrease my time by 10 min.

Any advice or articles you can provide me with would be great!

Tara

Coach Jenny
What are some "major" spring marathons other than Boston?

I'm training with a friend to run a half-marathon in September. We just ran a 10K; my pace was 9:29 while hers was 8:49. Is it possible for me to catch up to her speed by half-marathon time without injuring myself or is this unrealistic? I'm worried that we'll soon get to the point where we really can't train together.

Is it wrong if my stride rate is too high? When I am doing an easy run I am at about 175 strides per minute, but in a tempo run it can be as high as 192. Should I be trying to take bigger steps in my tempo run?

Hello! Great article. I know this will help me in my training. One question. When you say 180 strides per minute is this for any speed you run at? Is this only for... I would think in order to run a faster marathon it would end up increasing the number of strides you are taking.

Boil it down: when and at what speed should the 180 be for?

Thanks for your great running incite.

Hello Jenny,

I am on a football team and i want o run faster in 40 yards my total time is 6.6 seconds and I want to do better I want my 40 yard dash time to be 6.0 seconds can you help me with my running please?

P.S. How long will it take if I want to run from 6.6 seconds to 6.0 seconds?

Hello Jenny,

I am on a football team and i want o run faster in 40 yards my total time is 6.6 seconds and I want to do better I want my 40 yard dash time to be 6.0 seconds can you help me with my running please?

P.S. How long will it take if I want to run from 6.6 seconds to 6.0 seconds?

hey jenny,
i play football and i run a 4.8 40 and i want to run a 4.4 by the time i graduate and im in 10th now.is there anything i can do to better my time?

hi coach, i have a question and a problem when i run, should i increase my stride length or frequency when i run to be faster? my stride rate is between 160 and 165, the only problem i am facing is that when i run increase either my stride length or frequency i get tired in about a minute and half or 2 minutes, so can you please tell what to do and how can i prevent being tired in a short period?

Coach Jenny wrote: try keeping your stride length shorter while increasing your stride rate. As your body learns how to run with a quicker turn over (stride rate), then you can focus on increasing your length. One step at a time!

Hi,
I never thought running could be so technical.
Wow...!!!!!!!!!
Regards, AH