Ask the Coaches: Stride Rate

Q: Stride Rate: Some experts observe that elite runners average 180 strides per minute.  My questions are, what is an appropriate stride rate for non-elite runners? Should we aim to maintain that stride rate for all of our different pace runs, i.e. distance/easy, tempo, and speed intervals? Would you recommend striders and plyometrics to help improve turnover, and if so, could you lay out some program elements?

I'm at best a middle of the pack runner with my best marathon at 3:58 last winter. Thanks!


A: Matt,

In general, I feel the stride rate that produces the most economy varies from individual to individual. However, I am going to answer your question by stealing directly from one of the country’s most successful distance coaches, Dr. Daniels. In his book Daniels’ Distance Formula, he writes, "Elite distance runners tend to stride at about the same rate, almost always 180 or more steps per minute."

"Quite different from elite runners is the rate taken by many beginning runners. When I have my new running classes count their own stride rates, I find very few take as many as 180 steps per minute. The main problem associated with slower turnover is that the slower you take your steps, the longer the time you spend in the air, and the more time you are in the air, the higher you displace your body mass and the harder you hit the ground on landing. When working with less experienced runners, running economy can often be improved by converting slow-turnover runners into runners using a faster rate."

The other issue you get into is that if in your long stride your foot strikes the ground significantly in front of your body mass, it may have the effect of "putting on the breaks." Shortening your stride can help avoid this problem. Experiment with this in practice. You might also consider having some one film you from the front, the back and the side to see how all this looks.

Here are a few stride drills to help strengthen the appropriate muscle groups.

     --Coach Ayer

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