INCREASING STRIDE LENGTH for SPEED! Run FASTER with better TECHNIQUE!
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- Опубликовано: 5 июл 2024
- Ever wondered how elite athletes run so fast, with the same cadence as most other runners? Well it's because their stride length will be far greater. Here's some tips and advice on how I've grown my stride length over the past couple of years!
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Tips
1. Strides. Striding exercises
2. Hip flexor stretch. Lunge with knee touching the ground
3. Downhill long strides repeats
4. Drive knee up and out, drive knee up and in
5. Yoga / flexibility motions
Nice
Plyometrics and strength training is also really critical. Explosive power = longer stride length
they are the 2 most important factors and they're not even mentioned lol ... yoga??
Awesome tips. Thank you SO MUCH for doing this. I definitely need to do these to improve mine.
I think I've become obsessed with your channel in a good way of course! Quality content. These tips have really been helping me improve my runs!! Love from Trinidad
My running is going great. Two days ago, I ran a 5k in 19:58 in humid weather. I have been focusing on high cadence and I think that longer strides will help me get even faster.
Now man I think you got it wrong. Quick cadence is what you need for distance and long strides is needed for sprints up till maximum of 800 m.
I think quick cadence with a medium stride length is what you need for the 5000 m.
@@alansamuel2454 say that to Kipchoge's 2m+ strides; it's a balance between training your body to be able to support that level of cardiorespiratory strain and the economics of a good form.
@@MalditoSeasEstadoDelsrael Ok what makes you comfortable should be implemented in your running form. What I mentioned is what I find common for most athletes I know, there are obviously exceptions.
Aloysius Xavier Lilius Pendergast endurance is key this only helps sub 17 pace 3:20km
strength training always helps with strides but it is not the main focus that is miles longruns threshold and Vo2 max
@@MalditoSeasEstadoDelsrael and his cadence is 190-200 as well. If you're going faster you need the higher cadence to reduce the impact of a slower stride. 190-200 is perfect when pushing harder, then adjust stride length.
I'm glad I found your video. Awesome. Informative, fun and to the point. Great work. Subscribed!
Very nice quality content ! Thanks for your channel, this kind of videos really helps improving running.
Fantastic content. Straight to the point, no BS. Thanks Ben!
Extremely motivating Ben, Thank you and keep up thoses miles! :)
Thank you Phillip!
Great Video Ben. Thanks for the insight.
Ben this is so useful, thank you. I'm on week 2 of a half marathon training plan
I think I've already been doing some of these without thinking about it which is good to know. I'll probably start doing strides instead of just one final sprint at the end of my runs, and might start going to a yoga class instead of just doing the videos, my ability in pilates has improved a lot by going to classes. Great video, thanks!
Another very helpful video. Thank you. I'm going to implement some of these awesome tips, and hopefully after awhile I'll reap with improvements.
Thank you for sharing your thoughts and ideas. I will definitely will try a few of the shared ideas. Also 100% agreement with adding Yoga poses to the routine. I started back in November and every rest day I do a session and has helped me a lot with feeling more comfortable during runs and my form.
That's great to hear Carlos! Yoga has helped me a lot and believe it could help a lot of runners too. All the best for your running (and yoga!)
great video. I've been struggling to increase my stride length. I always feel like I don't lift my hips and knees enough in each stride. Same goes with my trailing leg, I feel like I haven't stretch my trailing leg enough when I lift it forward. I tried, of course, but always end up clumsy and unnatural.
thanks for the tips. definitely going to try the strides after my easy runs, plus the lunges drill you've shown.
Really great video and content. Thanks for taking the time to make this.
Thank you Dustin!
Ended up here looking at strides/stride length and was so glad for the hip flexor stretches as that's been a problem in the past. Brilliant!
Some great videos and advice, very informative! thank you. hopefully will help me to hit some new pbs!
Thanks so much. I am 61 yrs old and just started running couple of years ago. Also tried yoga and like you say really helpful.
respect bro! dont even know a lot of 60+ yo peoples who knows how to use internet and u running too! Keep it going! i may dont see u in real life but remember im not only one whoo look on older peoples like You with respect when we see u still doing exercising on that age!
Hi Ben, another great helpful video with top notch content. I'll be putting these tips into practice to help increase my speed and stride length. For the first time I today I checked my cadence and it's averaging 180 so chuffed with that. Pleased to learn you took on board my suggestion of including yoga as part of your training. It's helped me so much over the years. Keep up the good work and thank you!
Great video! Congrats
You're a gem so glad I found your channel I predict large surge in subscribers please keep it up we like and appreciate your efforts! Needless to say subscribed to both your youtube and instagram accounts!
Thank you! Appreciate you following along 🙌 happy running!
Great tips as always, bro 👍
Great tips Ben
I found this video very useful Ben. Aged 20 in 1986 I ran a 10k in 41:20 and aged 54 in 2019 I ran a 10k in 62:49 so I'm needing all the tips available. Thanks so much.
I'll add the arm motions to my hip flexor stretches. Gate exercises too. Thanks mate!
Wow man best of luck with this channel! It’s skyrocketed in popularity lately and has some QUALITY content!
I'm working on this concept...great video...
I adore Yoga with Adriene! I’ve learned so much from her channel.... and yours! Great tip to incorporate yoga a few times a week. Looking forward to implementing some downhill work and these stretches too, thanks Ben!
She's the best on RUclips!! I only started going to classes, so I'd commit and actually go and get it done. Otherwise would happily follow her channel all the time. Good luck with the downhill runs and stretches. Happy running Emily!
Very useful and easily presented. Thank you.
Definitely need to improve my strides and do more hip flexor excersises Thankyou Ben
thanks! i will give these a try.
Thank you Ben, i just added your channel... good job!
Welcome!
great video - very well produced
Takes a lot coach. Love from India ❤️
Hi Coach, I am new to your channel. Thank you for the tips! Really helpful. Do you also have tips for proper breathing on faster paces? Thanks a lot!
Great stuff, Ben
If my form ever looks like yours...👍👍👍
Thank You !
This is so true. I would like to add that high knees and butt kicks drils help tremendously too to teach the legs how to open up the stride front and back. Tq for this video Ben.
Loving your videos. Been trying the techniques from your last video (lunges, straight leg running, hills and sprints) finding it really helped. Just did my first run sub 5m/km (4:48 so happy with the progress). Thanks for the great content
Great job Daniel!!!
Great information and instruction. Really appreciate this video 👍
Just the video I was looking for. My cadence is now higher but was wondering how to increase my of stride length. Thanks Ben.
The same here. My cadence is high but I need to improve the stride length. How have been your progress the last year? any tip?
Thanks Ben, will try out some of these tips and they will hopefully pay dividends at my next Park Run.😃
Good luck at Parkrun Jules!
Thank you. liked and subbed!
Thank you, very good information :)
Thank you for not editing everything, I like to see the real human side.
Great video Ben, will try and implement these into my running. How would you recommend your check your running form and stride length, to know how and where you can improve these elements?
Love the channel and all the advice. I got 5 months to get ready for my first road marathon and trying to get it done in 3 hours . What makes this marathon different is it has a net drop of 4,000 feet it all down hill and that what I'm good at.
Wow, what race is that Dan? That's a huge drop.. you'll be flying!!
great tips, thanks!
This is super interesting as I had a discussion with a friend who picks up injuries when adding speed work... and our plan of action to return to it was strides.
Either as a session on their own, to begin with, or after an easy run.
Personally wouldn't do them on their own as think you need to be pretty warmed up to do them properly. But after an easy run, then are great and you can do them a couple of times a week. Will really help. Plus try some Fartlek runs if you're struggling a bit with dedicated speed sessions. All the best!
@@BenParkes oh so the easy run is a warm up - gotcha. In that case yes!
Nice and useful... Thank You
Thanks! I’ll add open/close the gate. I do one more also. For the push off I try to fully straighten/extend the leg like Kipchoge and his pacers. (Retracting the leg in the recovery will then increase cadence) Thanks again for all the inspiration!
Thanks Ben!
No worries mate
great vid.. sadly not in time for the great manchester 10km on sunday. maybe see you there!
See you there Marc!! And good luck!
Thank you coach love your vlogs
Ben, I have been doing these exercises and they have helped my running efficiency. I do the opening and closing of the gate together. I open with one movement and close with the second.
I recently started running and I pretty much suck. I have a decent stride rate - around 170 steps, but my stride length is absolute garbage. Will definitely try your tips to improve this.
I am struggling to increase stride. I’m tall and gangly. I will implement tips from this video
Thank you
I'll be giving these a go and just see what happens, thanks!
Thank you for this :D kudos to you Sir :)
Downhill strides make a lot of sense. Even as a warm-up before a race, if it helps get your mind and body acclimated to a larger stride goal for race....
You are an awesome man!
Great video! Can I do these stretching before a run or after run only? Thank you!!
Great video.
I have stride length issues.
I have tight hips.
So all tips are very helpful and will begin to use them all immediately.
Thanks heaps Ben.
Thanks a lot coach..im from malaysia😊
great video! Gutted the Peg Turbo are discontinued..:(
Hey @BenParkes - did I see you at the Manchester 10k start line this afternoon?
Good tips would you consider coaching subscribes prehaps helping us runners who watch you get faster with a training plan for speed or some meeting/1 on 1 coaching??
Hi Tommy. I have training plans available on the website. www.benparkes.com and do host some runs and coach a group in London. I haven't done 1-2-1 coaching in person, as purely from a business perspective it takes a lot of time. There is a lot of information on the blog and on my Strava Spring Marathon training club as well!
Hey Ben... great tips, though I believe I’ll skip yoga for now... thnx for sharing your wisdom... I’m new to the channel so I don’t know whether you’ve already covered how to become a forefoot striker. If not, could you show us how to?? I’d appreciate it!!!
Hey Jorge. It's on my list of videos to make. If you want some content to look at now, then look up pose running or chi running.. that's how I transformed my running. Really helped!
Thnx Ben, will do
good job! :)
Hi Ben! Please could you tell me what is your favorite singlet for racing days? Thank you!
www.nike.com/gb/t/aeroswift-running-vest-shp9Rz/AQ5247-845?nst=0&cp=euns_kw_pla!uk!goo!cssproducts!c!!!302968026958&ds_rl=1252249&gclid=CjwKCAjwlPTmBRBoEiwAHqpvhZPKsyYFCcBf2l2dMsT0jxjE3BND7JhEWxK4Wy3aNaYX-NNHf7Vg6RoCruUQAvD_BwE&gclsrc=aw.ds It is my favourite... BUT very expensive. I only have one, in blue that I got from Pro Direct Running for about £40..
This video is awsome
I was a runner. I stopped for 3 years and I tested myself without any previous training or prep.:
Average Stride: 93 cm
Cadence: 177
15 K
Is it a good start?
You`re really needy for attention, aren't you?
thank u i will try this
Enjoy Dave!
@Ben Parkes - How often should I do this routine - once a week/month? And at what phase of training should I do this routine?
BTW - I find this video extremely useful! Thank you!
Incredible talk. Not sure ‘bout the yoga, doesn’t seem dynamic enough, but maybe holding a pose could loosen the hips.
Can you provide more details on the downhill runs, like you did for the strides? Again begin with 4 times? 30 seconds each time? 60 second rest?
Something to work on in 2021. I’m slow af and know my stride is very short partly because of an old hip injury from childhood where they are imbalanced. I’m pretty flexible and lift as well so we’ll see what happens.
Good video I like it everything is explained correctly can u please help me what is stride turnover
Amazing vids Ben great stuff! I've done 4 marathons and every one at the 20 mile point it's all gone very wrong. Nothing left in the tank.. aside from gels do you eat or have anything else during the marathon?
Hey Luke. My very next video will be on how to get through your long runs. Personally I just take gels in races.. but that won't work for everyone. Will hopefully get it up on RUclips early next week!
Super Ben! I also need to work on this. Of these five tips, which ones do you often do right after a work out? Thanx again! .-)
Hey again Niklas. Strides are perfect for after easy runs. The hip stretch is as good one to do also as you'll be nicely warmed up! Enjoy :-)
Ben Parkes great! 👍🏃♂️💨💥
Hi Ben, may i ask the question on how to practice inhale and exhale during the race? Because sometime during my race i can't breath or sometime feel so uncomfortable for breathing.
Love your voice
Thanks Ben, Yoga pose ie; swan n baby pose have loosen my hip n allow me to run more efficiently..
Thanks Ben this is fantastic. Certainly gonna try the Yoga and Hip flexor stretch. I hate going downhill so perhaps will take some time for this. I have now unlocked the ability to run consistently at a cadence of 180. If I improve my stride length, I think I'm gonna get some major breakthrough. My Garmin tells me my usual stride is about 0.86 to 0.9m. What's the desired length ?
I can get mine to about 1.7m when running at 5k pace.. there’s no real desired length.. it’s just about gradually improving it and becoming more efficient over the distance. Great that you’re measuring it and can keep track of it over time!
@@BenParkes wow. 1.7 M , that's almost double of mine. Haha. But I'm of short stature. So perhaps that makes a difference.
Yes.. it's all relative to the person.. you can't really compare two people unless they are the same height and have the same leg length as well!
3:20 spaniel enjoying some cadence training
Went running for the first time in a year and was concerned I wouldn't be able to get around my old 3.5 mile course.
Started slow, did 13 minute miles.
Next week got this down to 11.25.
This week - worked on stride and got down to 10.45 with a 10 minute mile.
Hopefully start getting sub 10 in the few weeks and then sub 9.
Fingers crossed. Love running but always worry if I do too much and will get injured.
Thanks for this Video, thats fitting in my Routine very well. What would you suggest to focus on
- stride length or
- increasing Step frequency from 160 to 180
Please dont say both 😅
I'd work on bringing your cadence up to around 180 naturally. Then start to focus on stride length afterwards. Although strides and the opening /closing the gate drills are good to always be doing from this video. Good luck Thomas!
@@BenParkes thanks for your advise, I really appreciate it! 👍
What do you think when people say its more to do with increasing cadence (rpms so to speak) more than length of stride? They say trying to force increasing stride length can lead to pulls etc. Thoughts would be much appreciated
Well, I find that in general actually stride length is the issue. Way too many runners do over stride. Heel strike.
The natural reaction fatigue would also be shortening the stride and increasing the cadence to keep the efficacy. However what we see is runners sitting back lowering cadence and hammering their heels to the ground.
I think there is definitely two sides of the coin. Beginner and even some advanced runners, that is like 90% or more should be focusing on form and cadence.
Elite runners however have ingrained, imprinted dialled in mechanics, so strength and conditioning, mobility and stretching would be definitely beneficial to increase stride length and to keep it optimal at all parts of a race.
Thanks for the video.
I would say replace the downhill strides with uphill because A. It feels better for the knees and B. Your body will appreciate you.
(So like this 50-meter stride/sprint uphill and once you reach the 50 you walk back downhill and repeat. Our coach tells us to do about 12 reps of this it helps us a ton.)
I'm going to try this. I'm starting the c2 10k and very nervous lol
Hi Ben, I am a beginner. Which priority should I train between stride or cadence? I only have an average stride of 0.9m and cadence 170-180.
Hi Ben. I've started running and I try to run 3 times a week. I want to increase my distance and better my time. Do you think doing 2 interval sessions and one long run is good? Or should I do an easy run, interval run, an long run?
Thanks. Keep putting out awesome videos.
Easy run, interval and a long run with a few goal race pace chunks built in is a great 3 day a week combination!
@@BenParkes Than you, Ben. Saving this! :D
Great advice. I do though think that you should come with a warning that this advice is only for experienced or young runners, because for the average new runner, this way of running will surely be linked to a higher risk of injury. No matter how you put it; long strides will result in higher stress on the foot, leg and knee.
My issue is more about not having a strong enough engine to support longer stride (or higher cadence, for that matter)
Lots of easy miles, at low intensity and that engine will grow Irvin!
I think stride length is definitely underdeveloped from a coaching/general information standpoint. Getting your cadance to 180 is the big talking point but you can get that point and then plateau due to stride length. I'm at a point where I actually want to lower my cadence in races to try and facilitate that longer stride. I do a daily routine of bodyweight hip, etc work but don't know if that's helping more than just running more and consistently. My cadence and heart rate is dropping during easy runs at the same speeds as previous, so it's working.
Completely agree Bradley. Hence making the video.. as there is a lot of information about the magic 180.. but without working on a longer stride length.. we are not going to get any quicker! Hopefully there were some good pointers for you in the video.. good luck with your training!
@@BenParkes what do you think about the idea of elastic rebound from tendons, and also driving through the glutes, to help improve stride length?
The local YMCA here is a great place for yoga without breaking the bank. But with COVID I do most of my yoga on RUclips now too.
Hi Ben, how can I increase my speed to go from a sub 4 hr marathon to a sub 2.35 am 40 years of age I do speed work on a track and I do speed work at the end of my long runs can you help
I cut down 20sec(3:45->3:25) from 5k pace in 3 month, since i included short explosive reps with big aerobic rest.
My stride length at yesterday's parkrun was 1.24m. Measured by Garmin 735XT and HRM-run strap. Is this figure low? Cadence was 170spm so work to be done there...