How can i improve my stride's distance? I take small steps...?

Question

How can i improve my stride's distance? I take small steps...

Answer 1

Increase your stride behind you, not in front. In other words do not over stride. The length of stride is determined by your speed. Your foot should strike the ground very slightly in front of your center of gravity, traveling rearward at the same speed you are running. If you impact the ground too far ahead of your center of gravity you are braking and slowing down. There are drills to lengthen the stride. Do bounding, concentrating on driving off the rear foot, keeping the knee straight at the point you leave contact with the ground, do not come off the ground with the leg still bent. A good warm up is walking pushing off and doing a long stride or split being careful to keep the knee of your front foot above and not infront of your foot when you step. Have someone watch you. It is difficult to feel what you are doing and you may think your stride is shorter than it needs to be when it may be correct. Keep your foot dorsi-flexed, that is the ankle at 90 degrees with the toes pointing up toward the knee, not pointed downward. Just drive off the foot, do not reach out in front of yourself.

Answer 2

As a small-step runner I know the feeling of wanting a longer, leaner, more productive stride. However, after ten years of trying I've given up on that dream. My legs and body were only meant to take a certain length stride and I have to deal with that.

Attempts to increase your stride can be made with gradual increase but you will not see a large difference since your body won't natually be able to handle the increased stride size. There is a lot of potential for knee and hip injury if you push your stride too long. That's not to say you shouldn't try, just be careful and don't expect too much.

Good luck!

Answer 3

You didn't say what event you are running as the shorter distances runner(sprinters) have longer stride lengths, 100M male runner for instance I heard had stride length 1.14-1.17 their height.
It is more effective to work on stride rate because this increases the power in the leg muscles which in turn naturally increase stride length.
To determine your strike rate is to count the number of times your right foot lands during one minute of running. Repeat the one minute runs at different speeds from an easy jog to interval speed. Depending on your ability your stride rate should be 100 or more per minute (190+ steps) If your stride rate is less than 100 then make a conscious effort to increase the stride rate. To do this, concentrate on quicker, lighter, relaxed steps, but do not change the way your feet strike the ground, Aqua running often helps runners with a slow strike rate.

Exercises to improve Stride Length and Frequency
The high-bench step-up: develops the hamstrings, with complimentary development of the gluteals (the 'buttock' muscles) and the quadriceps.
One-leg squat: develops the quadriceps and gluteals, with a complimentary boost to the hamstrings.
One-leg hops in place: builds strength and coordination in the entire lower extremity, including the foot, ankle, shin, calf, thigh, and hip.

Answer 4

Don't change your stride. You can work on your upper body all you want as far as running form goes, but don't touch the lower body. That's a sure-fire way to get injured. You run how you run - it's what feels natural and what works best. There's nothing wrong with a small stride, especially if you have a quick turnover. The fastest person in my div 1 collegiate region had the shortest stride I've ever seen and was rediculously fast.

Answer 5

try to go with what feels natural.

but you can increase your stride length, just do it slowly. Think about reaching out with your foot, landing on your heel, rolling through your foot, and pushing off with your toes. Also remember that longer strides usually mean a slower stride tempo.

Answer 6

Gradually add a bit of length but wait a bit each time to make sure the stride is not unnatural or you will only hurt yourself.

Answer 7

Do regular stretching exercises, especially just before each workout. Do splits, hurdler's position, toe touches, etc. Develop flexibility in your legs and groin, and that will help your stride length.

Answer 8

be careful because increasing ur stride length to much gives u knee problem
isometric training with bungee look it up on the internet

Answer 9

step farther