Stride Rate vs. Stride Length

Stride Rate vs. Stride Length Speed is commonly said to be the product of running speed. Stride rate is simply the number of strides taken in a given amount of time or distance, while stride length is the distance covered in one stride. Research has found that optimum stride length at maximum velocity has a high correlation to leg length. It is approximately 2.1 to 2.5 times the leg length. 1 2 So stride rate is how often we take a stride or step, and stride length is the amount of ground we cover with each stride or step. Simple enough.

Keep Technique Simple

Experts like to break each element down into smaller phases, but I do not think there is a need to, and a general definition is adequate. First, the 2.1-2.5 times our leg length statement is impractical, unfortunately. What is interesting is that there is a strong relationship between speed, stride length, and stride rate in sub-elite runners. In 2000 in The Journal of Applied Physiology, Peter Weyand and his team found that strides were 1.69 times longer at 11.1 m/sec versus 6.2 m/sec, and stride rate or frequency was 1.16 times faster. Mind you, this study compared fast runners to slower ones. 3,4

Stride Mechanics depend on the speed level

However, there does not seem to be a clear consensus, and studies seem to be split on which one is more important at an ELITE level. For anything less, you want a solid combination of both elements. For example, research on elite sprinters indicates that the best ones spend less time on the ground. On the other hand, Debaere and his team found that the difference between stride rates between sprinters at the beginning of a sprint was 95% of the stride rate at maximum speed. They compared men and women. In Medicine & Science in Sports & Exercise, 2011, Salo, Bezodis, Batterham, and Kerwin analyzed 11 elite male 100-meter runners from the Olympic, World, and European Championships. Researchers concluded that some of the runners relied upon greater stride length compensation while others relied on stride rate.

So what is the take-home message with stride mechanics?

Some athletes possess greater stride length through phenomenal hip and overall strength and power. Others have incredible muscle recruitment speed (rate coding) which enables a superior stride rate. But the permanent suggestion on which one is superior is inconclusive with all available research at hand. Logically, it would make sense that each runner works on their relative weakness to further decrease running times and increase speed. The researchers supported this notion as well. Consider whether the athlete in question has greater strength or speed in movement and address accordingly. For example, if they run fast and perform jump plyometrics fast and explosively, but are not as skilled at weightlifting then they would need to focus more of their training efforts on the latter, and vice versa. On a final note, both elements are essential and if you were to pick one form of training skill to address both to the highest degree it would be power training development. Research supports this as well.

SCIENTIFIC REFERENCES:

#1-Clark, M, Integrated Flexibility Training. Thousand Oaks, CA: 2001.

#2-Clark, M, NASM Essentials of Personal Fitness Training, Baltimore, MD, Lippincott Williams & Wilkins: 2008

#3-Weyand PG, Sternlight DB, Bellizzi MJ, and Wright S. Journal of Applied Physiology 89:1991-1999, 2000.

#4-Kerr, B. A., Beauchamp, L., Fisher, V. & Neil, R. Footstrike Patterns in Distance Running. Biomechanical aspects of sports shoes and playing surfaces:135–142,1983.