Fitness
Subtle tweaks can make all the difference.
Not only can a good stride make running easier and hey, maybe even more fun?
it can also improve your speed and help prevent injuries.
But what happens with your legs and feet is the biggest part of the equation.
Ideally, runners should focus on taking short, quick steps.
And the distance between each step is especially key, says running coachTori Williams.
And it can also change depending on the terrain.
For a lot of runners, a good stride will happen naturally.
Running is hard on the body, Takacs says, and its alsowaymore fun when it doesnt hurt.
Improving your stride means you improve your overall efficiency, which increases your running economy, she tells Bustle.
The better your stride, the easier, further, and faster you’re free to ultimately go.
How To Improve Your Running Stride
1.
To keep track, use an app likeRunKeeperor a running watch like theGarmin ForeRunner 935.
Since this can lead to injury, its good to practice taking shorter, faster steps.
Hill workouts can be great, says Williams.
Land On Your Mid-Foot
To really make a change, focus on your feet.
The most important factor in your stride cycle is where you land, Takacs says.
[Your feet] should always be landing under your hips.
Again, if you over-stride it means youre fully extending your leg, she explains.
I like to coach my athletes to land mid-foot instead of heel first, Takacs adds.
A soft footfall will naturally align with good running form, Whittaker says.
Itll also help to let your arms pump naturally at your sides and maintain a loose grip.
Every body is unique and small differences among strides are normal, Steele tells Bustle.
All of that is absolutely fine and expected.
Try Dynamic Warm-Ups
According to Takacs, its best to dodynamic warm-ups instead of static stretches before a run.
Think leg swings, side lunges, knee hugs, reverse lunges, or theworlds greatest stretch.
Lifting weights doesn’t slow you down, it protects you!
Studies referenced:
Schubert, AG.
(2014).Influence of stride frequency and length on running mechanics: a systematic review.Sports Health.
van Oeveren, BT.
(2017).Optimal stride frequencies in running at different speeds.PLoS One.
