I may not be doing much any running right now, but that doesn’t mean I can’t talk about it, right?
{In case you don’t know, I’m sidelined with a running injury- my IT band revolted against me. I might have possibly mentioned it once or twice or a billion times.}
One of the things I’ve been working on is shortening my stride when I run. Apparently a long stride can stretch your IT band and aggravate it, causing it to rub in all the wrong places.
Intentionally running with a shorter stride feels wrong and unnatural. Part of the joy of running is being able to let go and just let your legs do what they want. But since I can currently run a grand total of 50 seconds before the knee pain kicks in and stops me in my tracks, I’m willing to try anything.
But shortening your stride has an upside- injury or not.
Did you know the fastest runners have the shortest strides? Sounds backwards. But it’s because a shorter stride allows for a faster cadence.
Cadence is the number of time your feet hit the ground in a certain time period. Elite runners keep a cadence of 85-95, regardless of how far they’re running.
How to Speed Up Your Running
1. Count your steps. How many times does your right foot {or left} hit the ground in one minute? {You might want to hit the treadmill for this one.} You can also count how many times one foot hits in 15 seconds and multiply it by four.
2. Don’t overstride. Keep your steps short. Shortening your stride helps keep you on top of your feet, which helps you hit mid-foot {instead of heel-striking} and keeps your momentum going forward.
3. Keep your feet close to the ground. It should almost feel like you’re shuffling- your feet barely leave the ground.
4. Practice. If you don’t naturally run with a high cadence, it’s going to feel strange. During each run, spend a little bit of time counting your foot strikes- try to achieve a cadence of 85-95.
Ironically, running with a high cadence shouldn’t be as tiring as running with a low cadence. I’m still working on that one…..
What do you do to speed up your running? Do you incorporate running drills into your workouts?
{ 24 comments… read them below or chime in }
Interesting! It does feel really unnatural to shorten your stride (or change anything abotu your stride, really) — but I had no idea that it might help with speed!
Bethany @Bridezilla Bakes Just blogged…Get Organized- You need a budget Kind Regards- Groomzilla
You know, I always wished I could run. God gave me long legs so you think it would be easy. No such luck. I have terrible knees.
Great list post!
Interesting list. Visiting from 31 dbbb. I really want to be a runner & have tried, but I have a hard time… maybe I’ll put these tips into practice. =)
I’ve noticed the “shorter stride is easier” thing before – when I get tired I tend to take loooong sloooow strides…but as soon as I shorten the length & speed my cadence up a little I feel TONS better. Now if I could just make this second nature instead of having to “think” about it all the time…
Theresa @ActiveEggplant Just blogged…Race Announcement- Spring 2011
I never noticed how long my strides got when I’m tired until I was trying to shorten them
My boyfriend explained this to me SO many times before I finally got the hang of it, but it’s true. Shorter stride = faster time, less strain on your joints and less fatigue in general! One of the reasons I hate running on the treadmill is because it’s so hard to focus on stride…
Gabriela @ Une Vie Saine Just blogged…Josies Restaurant
Is it easier not on the treadmill?! I haven’t tried shorter strides outside yet, but I just assumed it be easier on the treadmill….
Good tips! I never even though about running that way…gonna try it out tomorrow and see how it goes.
Natalie @ Will Jog For Food Just blogged…Getting Back on the Field
i don’t currently incorporate drills into my runs. but i probably should. at least before speedwork days. and you’re so right about short stride = faster. i like to pump my arms really fast because that forces me to shorten my stride.
Ooo I’ll have to remember that next time I try!
Wow, who would’ve thought that taking smaller steps will make you run faster?
Stopping by from the 31dbbb challenge!
Jenn @ South of Sheridan Just blogged…He knows what he likes
i’m not a runner, but this seems to be a clean list for those who are interested and that is what a good list is about, information. thanks for taking this 31 day challenge with me.
*waving,
shelley “the hostess”
shelley Just blogged…Going UP!
hey there, i tried to leave this comment once and i don’t see it posting so i’ll give it another try… anyhow, i’m not a runner buttt this is a good list. i know i should give it a try but mehhhhh i’m better with a zumba class lol.. glad to have you joining be on this 31 day challenge.
*waving,
shelley
shelley Just blogged…Going UP!
I’m not running right now, but will probably restart in the spring. I noticed my stride is always so much better after doing high spinning on my bike trainer.
Wendy (The Local Cook) Just blogged…Cinnamon Chocolate Scones
Ha! I don’t run. Unless I’m being chased by bad guys or trying to race someone to the last brownie.
I love to walk, though I never really get a chance. I live in the neighborhood I grew up in and while it’s not bad, it’s still not the kind of place you go taking walks unless you bring your 6’3 husband along. It’s too bad because I’d really love to go on strolls with my daughter.
Great list. I’ll keep it in mind next time I’m being chased and I’ll count the number of steps to the kitchen counter now so that I don’t have to do it when I’ve got my mind fixed in the brownie zone.
Stopping by from SITS31dbbb
Jenn @ Coolest Family on the Block Just blogged…31DBBB Day 2- Write a List Post
Mmmm brownies would be some great motivation to run faster!
Does this work for sprinting as well? I love to play basketball but I’m slow when it comes to beating the other gals down the court.
Absolutely!! Shorter strides should help you preserve a little bit of energy too- that way you’ll still be sprinting down the court when they’re too tired
Stopping by from 31DBBB…and I’m so pumped I found your site! I took up running last fall, but I live in MN and I loathe running on a treadmill and I’m a wimp, so I’m starting back up when the 8 inches of packed snow and ice melts. Definitely going to put it my reader! I stumbled it too!
Sarah Thacker Just blogged…Why Giving Choices is So Important
Great post – really informative. I had heard that shortening stride helps with speed but wasn’t aware that it also lessens the chance of injury. If I ever take up running I’ll have to remember that!
Visiting from the Stumble Upon group & 31dbbb!
Great list! I haven’t been focusing on my stride but I probably should after reading this! I’ve recently started doing lots of interval work on the treadmill and it’s helping tremendously with speed. I am dying to get outside to test it out…but alas there is STILL so much snow on the ground, it’s sorta impossible right now
Jess Just blogged…Step into my home gym- won’t you
Great tips! My left knee gives me problems from time to time so I’ll have to try shortening my stride and see if that helps.
Laura Just blogged…Weekend Links
So interesting. I run too though oddly I don’t follow any running blogs! I found you through the SU group. I’ve been fighting Plantar Fasciitis for the last few years so I know how much an injury sucks!
Good steps.