According to some of the top coaches you should have a stride rate of about 180 steps per minute. This recommendation is based on a study of long distance runners at the ’84 Olympics which showed that 95% of the Olympians running distances of 800 meters and up had a stride rate of 180 steps per minute. Is this sound advice for all long distance runners?
For example, according to many coaches, a shorter, lighter stride reduces shock and improves economy. However, this recommendation cannot be substantiated by science. The more steps you take covering only a short distance on each step, is not very economical. A longer stride with fewer steps is much more economical.
In addition, a lighter stride (if you can figure out how to land “lighter”) may reduce shock but this in turn can reduce the amount of return that you can get from the tendons, which will in turn, will make them muscles take on more work. The key to reducing shock – if this is what is meant by landing lighter – lies in how you execute touchdown, not in the length of the stride.
Lengthening your stride will not result in a slower, more high-impact turnover as these coaches state. This will happen only if you swing the leg out in front and leave it there to land on the heel, well in front of the body. This is not efficient running. To follow their advice would be to like exchanging one bad habit for another.
For recreational and serious runners who are far from being Olympians (which includes over 90% of all runners), increasing your stride length will improve your running speed much more than trying to improve your stride rate. Once you attain your optimal stride length, then you can work on increasing your stride rate. Understand that when you adjust your stride rate to about 180 steps per minute, your stride length – at that stride rate – should be your best (longest) or most efficient stride length.
The concept of shortening your stride to have a shorter, lighter stride that is more economical and less shock-producing is probably based on heel hitters. However, this is very inefficient running. Keep in mind that almost all top Olympians are not heel hitters. There are a few exceptions but on touchdown, they come very close to landing mid-foot.
Thus, running technique determines how much shock you receive or how like you land. Also, the stronger your muscles and tendons are, the better they can withstand the initial landing forces, reduce shock and return energy for more efficient running. If you want to have an optimal run, improve your technique and increase your physical abilities, especially as they relate to your running technique. You will see more improvement in this manner than merely trying to adjust your stride rate which often results in a shorter stride length.
To learn how you can do this, read Explosive Running which contains several chapters dealing with running technique and specialized strength and explosive exercises that duplicate the joint actions seen in running.