 |
Paul's Wetronome Tutorials Base Rate as Stride Rate for Runners by Paul Newsome |
With respect to running, stride rate is generally agreed by researchers, coaches and experts
alike to be more economical for distance runners to run with a gait which doesn't extend too
far forward of a plumb-line directly below your centre or mass (your pelvis essentially). This
tries to discourage an "over-stride" or excessive "heel strike" effect, which would be like
putting the brakes on and could result in injury in the long-term. The foot strike is generally
agreed to be best placed as a mid-foot strike taking place underneath the centre of mass, which
will initially encourage a slightly shorter stride but with it a much higher turnover. Whilst
body height and lever length will still lead to individual differences in people's gait and turnover
(i.e. a smaller runner will by nature have a shorter stride and must therefore have a higher turnover
or stride rate in order to keep up with a taller runner running at the same speed), it is generally
agreed that a good, economical stride rate would be in the region of 88-92spm, very similar in fact
to how an economical cycle pedal cadence is believed to occur around 95rpm (revolutions per minute).
However, you will still need to analyse your own gait first, see where its at currently and then work
to progress steadily towards a higher turnover if that is what you need to do to improve your economy.
So how do you do this?
Well, very simply actually. Head out for a 30 minute run, at some point in the latter half of that
run, lift your speed to about typical race pace for 5-minutes at a pace your would be able to
realistically maintain for your target race distance (e.g. 5km, 10km, 21.1km, 42.2km etc). Between
minutes 3 and 4 count how many times your right foot only (different to swimming where you are counting
both right and left arms) strikes the ground. It is best to do this over a flat terrain of uniform
surface. This value is your BR strides per minute for your current running gait.
Now we have those two values lets move on (NB. it is well advisable with all these sessions to
follow a structured and progressive warm-up prior to commencing the main sets listed below. Examples
of good progressive and structured swim sets are available with the Swim Smooth DVD boxset on the bonus
CD-ROM, details of which can be found at
http://www.swimsmooth.com/program.htm:
First lesson: Swim Session #1 - Simple Rhythm»