Training and Technique Tips

Running tip

Stride rate and over striding

How do I know if I am over striding? Simple, count your foot strikes for one minute. Count either right foot or left foot. The best way is to be running for a bit start counting and then have your watch beep at 60 seconds. You may want to repeat that a few times. Ideally you want to be at 90-strides/ minute. Being over 90 for smaller runners is ok. You do not want to be in the mid 80's or lower.

Try this: if you are under 90 find a nice grass or turf field. Take your shoes off and repeat the test while running on the turf. This will force you into better forefoot landing and increase your stride rate a bit.

Change never happens immediately. You will have to work on this for weeks in order to make the change unconscious. Practicing running on a nice grass or turf field barefoot will help you change your biomechanics. While back out running on the road you will have to probably slow down in order to speed up your stride rate. It will feel like you are taking baby steps. Think quick feet and forefoot landing. For endurance athletes 90 strides/ minute is the benchmark. Speed then is purely a matter of stride length at 90 strides / minute. Falling off pace then is attributed to taking shorter strides. Do not make the mistake of trying to lengthen your stride by reaching out with your foot. That only results in more over striding and greater fatigue due to the braking action of the foot landing in front of the hip.


Next In Track & Field Menu- Sprinting is the product of both stride rate and stride length.

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