Running the 5K in the Huntsville Half Marathon - Oct 17, 2009

I'm writing this after my first run using the running tips mentioned in the previous article to help me run faster. To refresh your memory, the initial objective is to increase stride rate until it's 90 strides per minute or better. (For clarity, one stride is from point of contact of one foot to the next point of contact of the same foot, so a stride rate of 90 means that your left foot hits the ground 90 times in one minute.)

Our purpose in increasing stride rate is to establish proper running mechanics and improve aerobic efficiency. In my case, my default stride rate is around 60: to increase it to 90 immediately is not even possible! So what to do?

How to Increase Your Stride Rate

The goal is to increase your stride rate for every run, not just for speed training runs, so that the new stride rate becomes your default rate. The easiest way to do this is to start by getting a feel for the new rate on a treadmill. Set the treadmill to an easy running speed for you, warm up, and then settle into your normal easy running pace.

Once you are there, count your strides for 20 seconds, counting each time the same foot strikes the treadmill. This is your default stride rate.

Now, keeping the treadmill at the same speed, increase your stride rate by about 10%. You can guess this at first, and then check by counting once you have settled down to you new rate. Your strides will, of course, shorten, since otherwise you will run off the end of treadmill.

Complete your treadmill run at the same stride rate: the objective is to make this your new default rate. My recommendation is that you do not try to increase your stride rate by more than 10% per week - I have found this 10% rule generally works well in preventing injuries, but I have not yet had time to check it out for stride rate. I suspect that the first increment is not too difficult, but it will get harder and harder as you approach your physical limit.

Remember, your purpose here is to change your natural running style into one that is more efficient. Since your natural style has built up over a period of years, this change will not happen overnight. Do not rush it, and accept the fact that for a while you will be running slower until your body has had a chance to adapt.

My Experience

Did I take my own advice? Of course not! The weather is so beautiful right now that you won't see me on a treadmill – I'll save that for the bad weather!

I'm writing this just after finishing an easy run trying out the process of increasing my stride rate. Did I run faster? In a word, no: I actually ran slower after my warmup than during it.

That's actually a good sign, because it means I'm doing it right. I started with a 10-minute warmup, jogging at a stride rate which checked out at 60. I then increased my stride rate to what I guessed was 66, and confirmed it by checking.

I sustained that stride rate throughout the run (the hills were tough!) and noticed how my running style was changing. I am normally a heel striker, but I noticed that my feet were landing only slightly on the heel, and more to the mid-foot. This is exactly as it should be, because it means that I am landing over the top of my foot rather than behind it: my foot strike is ready to propel me forward rather than acting as a brake!