Running has a pretty obvious rhythm, but it’s rare to see a group of runners in lockstep. Just like every runner’s body is different, every runner’s stride is unique to them. And finding the right stride length can help you run more efficiently, more safely, and faster.
What is stride length?
Stride length is the distance covered between the spot where one foot hits the ground and the next time that same foot touches the ground
- The number of steps you take is always twice the number of strides
- Consider your cadence and pace when thinking about stride length
Why does stride length matter?
It will improve efficiency
- At your ideal stride length and cadence, you’ll be able to run at the same pace with reduced heart rate and oxygen consumption
- This helps protect you from injury
- The most common injuries in runners are patellofemoral pain and Runner’s Knee
Should you change your stride length?
No, but if you can mess with your stride in the right direction, it could make you more efficient
- Experienced runners tend to select a cadence closer to optimal for energy expenditure than novice runners
- A heart rate monitor and/or smartwatch can help you see where you are most efficient
What is the ideal stride length?
It depends
- The position of the foot relative to the center of your body when it contacts the ground is important
- If your stride length is too short, you can’t store enough energy in the swing phase of your gait, and you won’t be able to use as much force when you hit the push-off phase
- Overstriding increases risk of injury
What determines stride length?
There are a lot of variables that go into the equation
- Your overall height, the length of your legs, and running biomechanics
- Body weight, flexibility, and stiffness
- stride length can change during a run
- As you go uphill, your steps tend to get shorter, and you take more of them on the downhill
- When you generate more power, your step length or cadence can increase
