Did anyone here get noticeably faster after raising stride rate?

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  • Kratos448

    Anonymous Poster

    10 years ago 04/20/2014 10:01pm EDT

    A month ago, I was averaging 160-170 spm. In essence,I was overstriding a little bit, and each overstride cumulated to the point that 25 miles/week was exhausting, particularly to my legs.

    However, when I increased my spm to around 180 spm, the constant muscle and joint pains diminished noticeably, to the point that I was able to jump from 25-35 mpw in one week with little pain. Also my mile PR dropped from 5:22 to 5:01, with little speedwork between each race (which was 3 weeks apart).

    Anybody else experience a large improvement solely based on stride rate increase?

  • registered

    nop200

    Member since 03/31/2014.

    292 posts. Last post 6 years ago.
    10 years ago 04/21/2014 8:16am EDT
    re: Kratos448

    Yes, although mine was more of a gradual change.

  • Curious Loper

    Anonymous Poster

    10 years ago 04/21/2014 8:39am EDT
    re: Nop200

    I have a low stride rate (~160 at easy pace). Is it worth fixing this?

  • the deal

    Anonymous Poster

    10 years ago 04/21/2014 8:45am EDT
    re: Kratos448

    No, not any measured improvement. But I did feel a difference in efficiency and just being more relaxed while running. It was early on in high school when I didn't know any better. I trained with an older and taller runner, ran with him on every run and just matched his stride.

  • Eugene the Ex-Drinking Machine

    Anonymous Poster

    10 years ago 04/21/2014 8:49am EDT
    re: Kratos448

    I increased my regular/distance run stride rate from about 165 to 180. No, I didn't get faster, but the legs did feel better after runs.

  • registered

    themanontherun

    Member since 10/24/2005.

    3,319 posts. Last post 1 day ago.
    10 years ago 04/21/2014 9:34am EDT
    re: Kratos448

    In early high school I had a very low stride rate (ie. below 80) and saw a marked increase in performance when I honed in, jumped up to 90, and focused on straightening my back. However, I was also doing strides, increasing my mileage, began lifting, and just growing the way young people grow, so I doubt it was solely the increase in stride rate.

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