Question: How can I improve my rate of strides per minute?
I’ve heard that improving my stride rate can make me run faster. What exactly is the stride rate and how can I improve it?
Reply : Your stride rate, or step frequency is the number of steps you take in one minute of walking. For most runners, the rolling stride remains the same at different rates and changes in speed are made by varying the length of the stride.
The more efficient runners have a higher turnover rate, around 180 steps per minute. Running with short, fast strides uses less energy than long strides, decreases stress on muscles, and minimizes impact on your joints. So, yes, improving your stride rate is beneficial and can help you become a more efficient and faster runner.
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Here’s an exercise to help improve your stride-per-minute rate: Start by running at your own pace 5 km for 30 seconds counting each time your right foot hits the ground. Then jog for a minute to cool down and run for 30 seconds, this time trying to increase the number of steps. Repeat this several times, and try to add another step each time.
As you try to increase your stride rate, focus on taking small, light, fast steps. Raise your feet as soon as they touch the ground, as if you were walking on hot coals. Your feet should land under your hips, not in front of you.
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