Which brings us to a study Salo et al. We’ve probably all seen the long striders, really working to extend the distance they cover with one step essentially by bounding. When you watch him run you can tell that he covers so much more ground with each stride, but he still manages to keep his stride rate high. The result is a rate (fraction) of feet per second. The author’s conclude by saying: “Overall it is reasonable to conclude that SL is related more to increased force production, and SF is associated with faster force production during the contact and quick leg turnover requiring neural adaptations. What do you think Steve? If he's changed some, then I'm glad. It all depends on how good the athlete is in combining both to produce optimum performance. Additionally, there was a study done by a former competitor that shows stride lengths and frequencies of some top notch NCAA Kenyan runners as they went from a slow run to about marathon pace or a notch faster. The last thing Danny wants is to become an expert on running that people listen to blindly without personal experimentation. When I run workouts barefoot on the grass, it seems that my stride frequency naturally increases. But then on the last lap, he increased his speed dramatically with an increase in stride length. An average runner will have a cadence of about 150 to 170 steps per minute. This included Bekele (1st) Sihine (2nd) and Mathathi (3rd). The Salazar/Ritz piece was a good article. His high-frequency finish may not just be what he uses when the "preferred" technique fatigues away, he may simply not be able to reach such speeds at a relatively low frequency.His relatively low cruising frequency might not point to raw strength after all. The graph below depicts their speed, stride length, and stride frequency: The first thing you notice is that these three different athletes ran the same speed until the last 2 laps or so. To check your stride rate, go out for a run. This is part of the reason why he named his book "Chi Running" as opposed to "The Danny Dreyer Formula". Stride length dependent athletes might need to do more strength/power work, while stride frequency athletes might need to do more turnover work/neuromuscular work. (2008). You have mentioned it several times now, and many times have included a snide remark ("pseudo guru style" "in the real world")I'm not sure I understand what exactly your issue is with Chi Running/Danny Dreyer, and why the need to mention it in so many posts? Why is stride frequency so important? If I'd open up the range of motion, I'd look like doing high knee drills when just running along. Cutting 20 seconds of a 5K is easy when the biomechanic factors which induce drift are eliminated in track competition. Consider checking out my first book as well, The Science of Running. The following exercise explains how you can calculate the stride length and stride frequency of a runner on a treadmill. Another interesting fact, which we saw in the 10k study too, is that the height of the athlete did not impact whether or not they would take longer strides or have a higher cadence. But what about during maximum speed? However, in the end, your fitness and efficiency are the biggest factors in how fast you will run at your next race. In the second edition of his Running Formula, legendary coach Jack Daniels explains, "Almost all elite distance runners (both men and women) … Mathathi who had a small stride length tried to increase that during the final kilometer. I'd like to clear up the misconception that Danny Dreyer suggests to ALWAYS keep the stride rate the same. Let’s look at what the elites do. Secondly, you have to make sure the angles are measured at the exact same point in your two comparison pictures. Physics-Check. I've increased my stride frequency from 160 to 176. And Sihine who was in between both during the race in terms of rate and length, did a little bit of an increase in both. There is improvement but there is also a risk of body injury (such as the groin)with higher stride length. Next week, I’ll focus on stride length. Great post Steve and I love the pictures you linked to. I'm a Chi Running instructor and a competitive runner. Purpose: Describe lower limb kinematics in three dimensions during the fwd. Medicine and Science in Sport and Exercise, Enomoto et al. Steve, this is very useful and practical material. I wonder if there is a way to "feel" whether your body prefers a longer SL or a faster SF? Why do we pay so much attention to it? For cross country runners, without the physical visual guidelines of a track lane to give drift reference, a 40 second cut in time is easy…. It's certainly beneficial to dissect and analyze different teaching methods. So he went from having the lowest stride rate to the highest by far, thus using an increase in stride rate to increase his speed, while maintaining stride length. Stride length is the distance covered per stride … units being distance per stride (e.g., meters per stride). Three different runners all had different ways of running at there race speed and then chose different methods of increasing speed when it was time to do. Speed=stride lengthX frequency/running gauge measurementsXdrift rate. Championships in Athletics, New Studies in Athletics. But when I changed my running, I quickly bested PB's in a big way.Anyway, my frequency is often higher than even lightweight girls and women around me. What they found was very interesting. Danny has helped me and many others to break away from a lot of the dogma in the running community and explore other options outside of the conventional discourse. It also applies to street running when corners are in opposite to a runner's natural drift tendencies as technique has to change since increasing speed during the curves of any race is impossible to do. On the 3rd to last lap, he picked up his pace slightly with an increase in stride frequency. He often says "don't take my word for it, go out and try it for yourself." It's exagerated to make a point, but if you go look at the SOMAX website they take random angles no matter the camera angle. You'll note that elite runners make up a very small percentage of the entire running population. The reason little literature exists is because its a mental skill, not physical one so coaches exclude it from any training routines. It’s still good to know about these factors so we can try to improve them efficiently. The length of the average stride in running can vary according to the runner's height, how fast he or she is running and the surface and slope he or she is running on. Stride rate is part of your running economy. Running Stride Rate. “Fitter people have a little longer stride, but the rate stays the same,” said Jack Daniels, coach, exercise physiologist and author of the seminal book Daniels’ Running Formula, which first included analysis of stride rate. Agreed. I think Usain Bolt is a great example of how speed is derived from a combination of stride length and stride frequency. Igloi believed that runners had a natural stride they preferred, but then should use their “unnatural” stride during heavy fatigue. No treatment for my louzy feet. Finally, my main point in posting here is to clear up the misconception that Chi Running is promoting some dogmatic – one size fits all program that never changes and is professed to work for all people in all circumstances. A study of step length and step frequency. BOTH! You can move your legs at a faster rate, called stride rate or cadence, or you can take longer steps. Drift doesn't matter. If you don't do this, you can't measure angles. Some time ago, I heard a very good coach who I greatly respect say there are three factors that go into speed. The problem is they slow their stride rates often by an amount that causes them to slow overall, even with the longer stride length. Do you think this hurt the aerobic development that would need to be had for later in the year? I've been trying to increase my walking speed and I'm experimenting to see if the stride rate affects my speed. My strides are tiny for my height. Shorter, faster strides allow you to run more efficiently with less impact on your joints. So, all you shorter runners complaining about how your height keeps you from having a long stride, just look towards Bekele. To me, the rate of force delivery and the onset of fatigue are the critical issues affecting speed. when the length of stride increases that puts a premium on stride frequency. What's your opinion on the recently Salazar/Ritz article discussing his form changes? What about those other things, such as ground contact time? The formula is s= 0.78l ^1.67/ h^1.17 where s is speed in meters per second l is stride length in meters, and hi . Putting it all together according to this article a good rate would be around the 200 mark which seems pretty big to me and that stays the same if going fast or slow its the stride length that determines speed rather then stride rate. stride rate definition in the English Cobuild dictionary for learners, stride rate meaning explained, see also 'get into one's stride/ hit one's stride',take sth in your stride',strident',striped', English vocabulary In that book, Dreyer stated that cadence should be kept the same with stride length being the variable that you change. There is nothing more gratifying or fulfilling than setting a goal on the outer boundaries of what we think is possible and then systematically pursuing it. THe angles mean nothing. References: One's running gauge measurement reduces the body's ability to even run straight. And you think it was minimal? (2010) study they mention that increased ability to produce force has been shown to be a determinant of stride length in animal models. In the real world though, the answer is that it depends and that limiting yourself to only being able to change one or the other is a mistake. Photo credit: David Rudisha by SNappa2006, on Flickr, Your email address will not be published. Clinical studies show a 3 meter drift rate per 20 seconds of running if uncontrolled (gladly link the studies). Right handed runners (and the majority) as athletes drift to the left because of side dominance in strength, so that drift is taken advantage of to maximize times. A video at the New York City Marathon showed that the top 150 runners had the same cadence, taking 184 to 188 steps a minute. 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