One thing that's really thrown at us is the 180 cadence "rule". You look at some elite athletes like Bekele, and he has a 2m+ stride length at 180 spm.
What are some things that can be done to increase stride length as well as keeping cadence high? When I decreased my stride lengh, and increased my cadence.. I was able to do my easy runs at a much better speed. At this point though, my stride length is about 1.15m with a 177-185 cadence average throughout a run on an easy day.
Run faster.
mr wannabe wrote:
1.15m with a 177-185 cadence
lol
the only way wrote:
Run faster.
I realize this is probably a facetious response, but is this really all it is? These are runs I'm doing at about 55% max HR.
No it's not the only thing. Running faster can't be separated from it, but that's not to say there is nothing you can do to develop the body to be able to increase the explosiveness and return energy better in the legs and be able to run faster (efficiently).
The book Running Rewired may be worth a read on this, not really a simple answer to it.
thanks, I will get that book on kindle
Speed is a product of Stride length and cadence. If you're trying to increase Stride length while maintaining cadence the only way to do that is to go faster.
mr wannabe wrote:
One thing that's really thrown at us is the 180 cadence "rule". You look at some elite athletes like Bekele, and he has a 2m+ stride length at 180 spm.
What are some things that can be done to increase stride length as well as keeping cadence high? When I decreased my stride lengh, and increased my cadence.. I was able to do my easy runs at a much better speed. At this point though, my stride length is about 1.15m with a 177-185 cadence average throughout a run on an easy day.
High cadence is the way to go aiming to strike around your centre of mass - although what's high for one might not be for another. That incidentally also avoid overstriding, culprit of the great majority of distance running related injuries....
Suggest an awful lot of high knees and butt kicks, and of course talk to sprinters who need to do this for living...
Doesn't matter. Taller people will have different stride lengths compared to shorter people. Stockier people will have different stride lengths compared to skinnier people. And you see this in elites, different elites with different body configurations have different stride lengths and cadence. This idea that x number of steps per minute or x stride length, is ideal is foolish. Just focus on running smooth.
KAV wrote:
Suggest an awful lot of high knees and butt kicks, and of course talk to sprinters who need to do this for living...
Do not do butt kicks ever as part of any routine!! Unless you are driving your knee up at the same time. Maybe that is what you meant here?
mr wannabe wrote:
One thing that's really thrown at us is the 180 cadence "rule". You look at some elite athletes like Bekele, and he has a 2m+ stride length at 180 spm.
What are some things that can be done to increase stride length as well as keeping cadence high? When I decreased my stride lengh, and increased my cadence.. I was able to do my easy runs at a much better speed. At this point though, my stride length is about 1.15m with a 177-185 cadence average throughout a run on an easy day.
I try and keep my cadence right around 180. Why? That has been shown to be just about the optimal for running economy. For easy runs, I shorten my stride length, for faster runs I lengthen it.
What are some things that can be done to increase stride length as well as keeping cadence high?
As you get stronger (fitter), your stride length will increase. When you boil it down to a nutshell, that is how we, runners, get faster. The elites are able to have high stride rates and long stride length and the endurance to hold it mile after mile.
On a side note, sprinters have a stride rate of 240 and a stride length of 2.5m+. Very fast but much harder to hold that pace.
ty sir wrote:
thanks, I will get that book on kindle
I'd probably recommend getting a paper copy really. There's a lot of diagrams and pics of exercises, and I don't think the kindles are so great for that type of reference.
KAV wrote:
mr wannabe wrote:
One thing that's really thrown at us is the 180 cadence "rule". You look at some elite athletes like Bekele, and he has a 2m+ stride length at 180 spm.
What are some things that can be done to increase stride length as well as keeping cadence high? When I decreased my stride lengh, and increased my cadence.. I was able to do my easy runs at a much better speed. At this point though, my stride length is about 1.15m with a 177-185 cadence average throughout a run on an easy day.
High cadence is the way to go aiming to strike around your centre of mass - although what's high for one might not be for another. That incidentally also avoid overstriding, culprit of the great majority of distance running related injuries....
Suggest an awful lot of high knees and butt kicks, and of course talk to sprinters who need to do this for living...
nope
https://www.youtube.com/watch?v=5N9-4TJ8qboalsal wrote:
KAV wrote:
High cadence is the way to go aiming to strike around your centre of mass - although what's high for one might not be for another. That incidentally also avoid overstriding, culprit of the great majority of distance running related injuries....
Suggest an awful lot of high knees and butt kicks, and of course talk to sprinters who need to do this for living...
nope
https://www.youtube.com/watch?v=5N9-4TJ8qbo
I have a number of athletes who have been injury free for years and whose times have improved consistently since we have started looking at this properly. You have posted a video that probably dont even understand..... good luck with your overstriding, pal
KAV wrote:
alsal wrote:
nope
https://www.youtube.com/watch?v=5N9-4TJ8qboI have a number of athletes who have been injury free for years and whose times have improved consistently since we have started looking at this properly. You have posted a video that probably dont even understand..... good luck with your overstriding, pal
i understand clearly it shows mo farah like every video of farah striking way in front of his body yet you say this is bad.
alsal wrote:
KAV wrote:
I have a number of athletes who have been injury free for years and whose times have improved consistently since we have started looking at this properly. You have posted a video that probably dont even understand..... good luck with your overstriding, pal
i understand clearly it shows mo farah like every video of farah striking way in front of his body yet you say this is bad.
People don't understand that running requires one to land with their foot in front of them ???.
??? wrote:
alsal wrote:
i understand clearly it shows mo farah like every video of farah striking way in front of his body yet you say this is bad.
People don't understand that running requires one to land with their foot in front of them ???.
That's because people just say stuff without thinking about it. And obviously if they thought about it, it's impossible to land under your body when running. But they don't think about it and just spout nonsense.
mr wannabe wrote:
the only way wrote:
Run faster.
I realize this is probably a facetious response, but is this really all it is? These are runs I'm doing at about 55% max HR.
No, it's not facetious. To get faster you need to run more and then your stride will be longer and your stride rate higher.
what it is wrote:
mr wannabe wrote:
I realize this is probably a facetious response, but is this really all it is? These are runs I'm doing at about 55% max HR.
No, it's not facetious. To get faster you need to run more and then your stride will be longer and your stride rate higher.
Yep.
This website is dedicated to runners trying to run faster over a set distance.
Instead of focusing on running X cadence at Y stride length and Z heart rate and the latest hobbyjogger gimmick, focus on getting better.