Over 50 - How to increase stride length?

RacistX wrote:

54 here. If you want to 'increase your stride length' (without compromising your cadence) then you have to get FITTER. The stuff posted above is nonsense.

I haven't done any of that stuff mentioned above either.

What I did do was start racing every week including some mile races and I mixed in a lot of 2 and 3 mile easy days to recover. I also lost 5 lbs. I'm running the fastest. I have in 5 years.

KudzuRunner wrote:

I had terrific results, and quickly, when I added 6 x 60 sec very steep hill w/slow jogs back down. I didn't hammer them, just did them. First one a little easier. Reasonably brisk stride, but not super-brisk. Up on the toes. Nothing too exaggerated, but slightly exaggerated lift. Push #4 and 5 so that your quads come close to melting down near the top, but don't overdo it.

I found that after 2-3 workouts like this, my long run pace kicked up by 30 seconds a mile. I was holding a longer stride without any noticeable effort.

The most remarkable thing is that I DIDN'T hammer them very hard. Just did them.

Ran a 20:36 PR in mid-May of 2014 at age 56 and felt strong and swift.

Incredible bang for the buck.

Thanks for the reminder. I've avoided hills for a couple months with groin/knee issues. Did 10x60s hills today. Gonna be feeling it in the morning! :)

i agree with this wrote:

RacistX wrote:

54 here. If you want to 'increase your stride length' (without compromising your cadence) then you have to get FITTER. The stuff posted above is nonsense.

I haven't done any of that stuff mentioned above either.

What I did do was start racing every week including some mile races and I mixed in a lot of 2 and 3 mile easy days to recover. I also lost 5 lbs. I'm running the fastest. I have in 5 years.

But did you increase your stride length? That's the OP's question.

don't knock it wrote:

[quote]i agree with this wrote:

But did you increase your stride length? That's the OP's question.

If I didn't, my stride frequency would have had to increase. I run at a park that has a very steep hill with wood steps built into the trail. Last year I could only leap up 2 steps every other stride. This year I can get up the whole hill doing 2 steps at a time.

To all you guys eating starchy foods, not doing yoga, deep massage or not wearing Hokas:

Sorry if I kick up some mud or dust as I blow past ya.

One other thing: "You are only as old as the women you feel."

RacistX wrote:

54 here. If you want to 'increase your stride length' (without compromising your cadence) then you have to get FITTER. The stuff posted above is nonsense.

You´re the only one who is talking nonsense here, idiot.

Obvy wrote:

Push off your back foot harder.

Yep. It's basic physics. In order to push harder, one must lift knee higher and let gravity do some of the work.

fiftys guy...... wrote:

don't knock it wrote:

[quote]i agree with this wrote:

But did you increase your stride length? That's the OP's question.

If I didn't, my stride frequency would have had to increase. I run at a park that has a very steep hill with wood steps built into the trail. Last year I could only leap up 2 steps every other stride. This year I can get up the whole hill doing 2 steps at a time.

It sounds like you are stronger (since there are several types of fitness). I am a sprinter. In order to increase my stride length I had to incorporate weights into my training plan. The greater leg strength allowed me to push off the track with greater force and therefore cover more ground with each stride. The workout you mentioned with the steps built into the hill would be very effective as well.

I would say in order to increase stride length you must increase leg strength. Of course as distance runners you have to keep your aerobic fitness as well so your cadence doesn't suffer.

Good discussion- not sure about > stride length but I agree with adding strides to improve. I'll be 62 this month and this spring made somewhat of a break through doing 2-3 miles of 100s w 20-25 sec recovery (32-48) on artificial turf. Stopping my garmin and not measuring recovery, my focus is speed over 1 mile- going from 5:30s to 5:07 ave run speed seemed to translate to a 5 or even 10 sec per mile difference in races. When sharp I can hit 2 miles in 12 min thru 5K- something I've not been able to do for years. I think the hill repeats will help even more.

naia champ wrote:

Good discussion- not sure about > stride length but I agree with adding strides to improve. I'll be 62 this month and this spring made somewhat of a break through doing 2-3 miles of 100s w 20-25 sec recovery (32-48) on artificial turf. Stopping my garmin and not measuring recovery, my focus is speed over 1 mile- going from 5:30s to 5:07 ave run speed seemed to translate to a 5 or even 10 sec per mile difference in races. When sharp I can hit 2 miles in 12 min thru 5K- something I've not been able to do for years. I think the hill repeats will help even more.

This is interesting. I'm 67. I do a similar workout (Billats) running 200m in 48 seconds and 100m to recover in 48 seconds for a total of 20-24 reps. This is an increase from 35 seconds running and 40 seconds jogging. It never occured to me to try 100m repeats. My focus had been working up to 300m.

How long did it take until you saw benefits? Did your recovery get longer as you progressed through the workout?

100 striders will help. That and just running long hills. You don't need to sprint them. You risk injuries otherwise.

In the end, your stride is going to shorten and you're going to slow. You can't stop it. You can only slow the slowing.

I coach high school sprinters and was a D1 All American in college and I have always found that the best way 50 or not is flexibility. Mainly the hip flexors.

Since I have been coaching I have see many kids with short strides and it has always come down to tight hip flexors.

I am also over 50 and I can tell you my stride is smooth and just right because I always participate in running strides and stretching with the kids as a way of demonstrating techniques.

Listed below are aome things you might do to help:

1. Dynamic stretching routine

2. Hip flexor stretches; "Pigeon" is a good example

3.Stretch after weight training

4. Core training for stability

Oh; and remember don't try to reach out to get a longer stride. Instead focus on stepping with you foot striking about two feet in front, dorsiflexed, toe up, heel up.

bump

Lots of good advice (and some not-so-good) above. I'm 56, and maintaining stride length is a major concern--even though, ultimately, it's a losing battle, LOL!

I won't repeat everything mentioned above. Instead, I'll just mention a few of the things that I do. Note that my goal is to generate force more quickly when my foot strikes the ground (it's hitting the ground hard and fast that improves both stride length and stride rate) and to improve strength and efficiency throughout each phase of the gait cycle (i.e., a full stride). Since we distance guys are limited in the amount of resistance work we can do while maintaining adequate running volume and slotting in a couple hard running days per week, I also focus on eccentric resistance training for the hamstrings and calves, since much of the force generated during each stride is reliant on strong eccentric contractions of those muscles--and since eccentric training is the best for injury-prevention. That said:

RESISTANCE TRAINING

Weighted Squats

Step-Ups (in place of lunges, which I think can lead to injuries at our age)--okay to hold dumbbells for extra weight

Single-leg Deadlift--okay to use extra weight

Nordic Curls

Heel Dips (also called Heel Drops)--okay to use extra weight

Leg Lifts

DRILLS

Skipping

High Skipping

Long Skipping

Flat-footed Marching

High Knees

Bounding

Quick Feet

Short Hops (Bunny Hops)

Butt Kicks

RUNNING

Short Hill sprints (8-10 seconds with 1-3 minute recovery)

Long Hill Reps (60-90 seconds, with 3-5 minute recovery)

I'll do resistance training twice a week when racing is a ways off, once a week when I start racing, and then I discontinue it when I'm doing serious racing. I'll alternate drills (one set of each drill + a stride after each drill) and hill sprints, once a week, during my base period--and I'll often follow drills with an additional short tempo run or long hill reps. I'll continue long hill reps throughout the race season, though never more than about twice a month.

One last note: At our age, it is counterproductive to try to do any of the above at a super-intense effort. You'll simply get injured. Instead, do all of it at about a 90% effort, planning on 3-6 months of training before it really sinks in, thereby allowing your body the time it takes to make incremental adaptations. I'm just starting up again myself, after almost 6 months off to focus on work, and I'm planning on being fit in April.

That's how I maintain or regain speed. Maybe it'll work for you. Good luck!!

Age 59. I'll second those who say hill reps. But they have to be done, in my experience, on a particular kind of hill, a particular way.

I've had great luck with 4-6 repeats, medium speed, up a steep hill that takes me almost exactly 60 seconds. Actually, it takes 60 second from the bottom to about 20 yards past the crest.

I warm up for the hills by running about 5 miles, with the last mile or so at tempo. It's important to do that: get the blood flowing. First time I do the workout, I'll do 4 repeats. Add a repeat each week to make 6. Ideally, do the workout twice a week for a couple of weeks after you've built up to 6.

I do NOT hammer the hill. I pick a speed that I think I can hold, and I go a little slower the first one. Get it out of the way. If I'm doing four, the third one is the hardest, and the fourth is just getting it in.

I vary leg lift. Sometimes I deliberately lift knees high and don't worry about forward velocity; sometimes I run it as efficiently as possible, like in a race.

If I'm doing it right, my heart rate as I crest, push, and finally stop, gasping, ranges from 178 to 184. 190 is my max. So we're talking hard 5K pace, but not completely maxed.

Pause to catch breath, then jog down. At the bottom of the hill, especially in the later repeats, I sometime feel as though my stride has been lengthened in an almost explosive way. So I'll stride out.

And that's it. My experience is that a longer, more powerful stride shows up almost immediately. Do 4 reps on a Wednesday and by Sunday you'll notice the difference in a faster easy pace, faster tempo pace, everything.

Do this workout twice a week for two weeks and you'll be going "Holy s--t!"

4-6 reps, 5K effort, 60 second steep hill. Once or twice a week.

That's funny! Old thread and I was saying the same things three years ago. Yes! I knocked out a 20:36 5K that year.

fiftys guy...... wrote:

don't knock it wrote:

[quote]i agree with this wrote:

But did you increase your stride length? That's the OP's question.

If I didn't, my stride frequency would have had to increase. I run at a park that has a very steep hill with wood steps built into the trail. Last year I could only leap up 2 steps every other stride. This year I can get up the whole hill doing 2 steps at a time.

Year from 50.

Somewhere along the line the stride frequency picks up as well, at least in sprinting.

When I run a relaxed 15 sec 100 strides it is an easy 51 strides (3.4 per second) but the stride length only averages 6'5 1/4". Shorter in the beginning ad longer in the middle of the stride.

A 13 flat all out 100 would only take me 48 strides- about 3.7 strides per second and the average stride length is

about 6'10 1/4".

You can't just increase stride length itself. Certainly not in the mile down type races.

My #1 go to for increasing power and stride length- ploymetrics.

Hill sprints with high knee lift - do about 6-8 of them. 15-20 seconds. Full recovery. Once a week. Thorough warm up. Make them progressively faster through the repeats. The first rep should be the slowest or you risk injury

Also do strides 2 x per week after easy runs. Again progress the speed with each rep

In both cases do not strain or try to gut it out

Do this for a few weeks and you'll improve your stride length

skate- what plyometrics do you do and how do you prevent injury (other than the usual build up slowly, etc)?