How can i increase it? Fast walkers train themselves to increase the number of steps they take per second by maximizing the power of the back part of the stride. Calculating how many steps you take per minute will give you an idea of what your cadence currently is and how much you need to improve. To learn more exercises for improving your stride, read on! If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Hill fartlek. Sprinters will want to increase their stride length. She has been running for over a decade, previously having won six Class A State Championships in Minnesota, set a Class A State record in the 1600m, and qualifying for the Nike Cross Country Nationals. Flex the ankle to land the heel to the ground close to the front of your body. You should be leaning slightly forward, centered over your hips. A heel strike can cause stress and injury. Calculating the Distance of 10 Steps Pick a starting place and mark it with an item. Mid-distance runners may want to improve both stride length and rate. Start with your two feet together and start walking. Whenever you have a bit of time do some strength work on your legs. To do it, simply walk forward slowly by taking the largest strides you can and lowering the knee of the trailing leg to within an inch of the floor on each stride. As the heel strikes the ground, the foot rolls through the step and prepares to push off again. While this walking technique may feel somewhat strange at first, as you get into a rhythm you'll start to notice the power you get from the back foot. As we get in better shape, our stride length will gradually improve, if ever so slightly. Another is to focus on being a strong runner through strength training. However, overstriding is an ineffective walking technique to increase speed, as it has the potential to lead to injury in the long term. Overstriding is taking bigger strides than you are used to while you are running. Push off or jump from one leg while driving the other leg up towards your knees. This article was co-authored by Clare Flanagan. As you run, focus on driving your knees high up to your chest, which will help you lengthen each step. This can be accomplished by foot posture. To do so, you will need to prepare with some general exercises before you start to widen your stride and increase your stride rate. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Instead, allow your hips to move and rotate normally as you relearn how to stride the right way while walking. As you move forward, alternate between your legs. A good midfoot strike will land on the outside of the foot. A runner’s stride length is usually measured in meters. If you are focused on one metric, you shouldn’t forget about the others. Practice makes permanent, especially when it comes to adapting a walking stride with good form. Your shoulders should be down and relaxed, not tight and scrunched up by your neck. A Look at Lengthening A lengthened or extended stride covers more ground than a regular stride, which means the horse is taking longer rather than faster strides. Your head should be looking straight ahead, not down at your feet or at the track. As you run, count how many times your feet strike the ground. http://scienceofrunning.com/2011/02/180-isnt-magic-number-stride-rate-and.html, http://scienceofrunning.com/2010/08/how-to-run-running-with-proper.html, https://nihrecord.nih.gov/newsletters/2012/11_23_2012/story2.htm, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/, http://www.furman.edu/sites/first/Documents/16_oct2324.pdf, http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl, http://www.coachr.org/core_stabilisation_training_for.htm, http://www.muscleandfitness.com/workouts/abs-exercises/videos/walking-knee-hugs, https://runnersconnect.net/running-training-articles/using-drills-for-runners/, http://www.mensfitness.com/training/pro-tips/increasing-your-running-stride, http://www.runnersweb.com/running/news_2016/rw_news_20160720_IAWR_Stride_Rate.html, http://www.ncbi.nlm.nih.gov/pubmed/24149748, http://www.bodybuilding.com/exercises/detail/view/name/superman, http://www.bodybuilding.com/exercises/detail/view/name/floor-glute-ham-raise, http://scienceofrunning.com/2010/11/speed-stride-length-x-stride-frequency.html, consider supporting our work with a contribution to wikiHow. If you want to increase your speed without injury, you will need to train your stride for optimal performance. You can draw a … by a preferred relationship between stride frequency and stride length. When a subject intends to walk at a given speed, that speed is attained with a specific stride frequency and length [11,26]. In some cases, this can be bad because you are pulling your muscles and making them tighter. Seay JF, Frykman PN, Sauer SG, Gutekunst DJ. Clare Flanagan is a former competitive NCAA Division I cross-country runner for Stanford University. As you're stepping forward with your front leg, make sure the knee is driving forward but not up. There's no need to overemphasize this hip motion. In any case, don’t be afraid to experiment to find what works best for you. To get the most power out of the push, keep your back foot on the ground just long enough to allow for a rolling heel-to-toe stepping motion. 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