What the current study shows us though is that for some athletes the limiter is not force production, but how quickly an athlete can contract and relax the muscles and ultimately turn the legs over faster. Speed = stride length * stride rate. Likewise, I once had a long discussion with a runner who wanted to improve his 800 meter time. Many runners have benefited greatly from getting their cadence up and running at a steady frequency. They use similar tricks in all their other "analysis". I think a further exploration into Chi Running will help you find that a lot of instructors are very similar to yourself. Great, honest post and very interesting. So while Danny does suggest keeping the stride frequency constant in *many* situations, this is not *always* the case. Your drift rate cost you a chance for National competition…. If you want to train runners a certain way and you've had success with it, go for it. STRIDE RATE There is an abundance of advice on how to improve your stride rate. To calculate your stride rate, use a stopwatch, watch with a second hand or other device to count the number of footfalls on your right foot for one minute. 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. Consequently, it is proposed that the SF reliant athletes are required to concentrate on neural activation in their final preparations for the major races and have a nervous system ready such that they can produce the quick turnover of the legs. So, all you shorter runners complaining about how your height keeps you from having a long stride, just look towards Bekele. His contention was that you needed to work on going back and forth between these two stride types during practice. Some were very heavily reliant on having a large stride length, while others trended more towards relying on both, and even one athlete being reliant on stride frequency. In the end, though, we also have to remember that, for the distance runner, the most important factors are fitness and efficiency. A study of step length and step frequency. It does not take 20-40sec off your 5k. We are working to find principles that work for about 80% of people. I'd have more respect for Chi running if it didn't use pseudo-scientific explanations to justify it, and didn't try and bridge a method that seems to be for recreational runners, into the competitive side of the sport. Runner’s like Bekele may have adaptations that lead to him being able to hold a massive stride length for a long time, and then switch and be able to hold a large stride rate during the latter stages of the race. 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. We’ve probably all seen the long striders, really working to extend the distance they cover with one step essentially by bounding. In general, the shorter the distance, the longer the average stride … Have you seen the video? Obviously when we sprint all out we are trying to maximally optimize the rate/length combination. I'm not certain how trainable rate of force delivery is, but improving muscular force and ground contact time have training applications. I enjoy reading your blog to get a scientific perspective on training. However, in the end, your fitness and efficiency are the biggest factors in how fast you will run at your next race. For more on the psychology of performance, check out my NEW book Peak Performance. And you think it was minimal? In this study they looked at world class 100m dash competitions and calculated the individuals stride length and rate to see what the best athletes did. Bekele had a low stride frequency with a long stride length for the first 9,000m. Sport Jester- Sorry, no mean spirit intended, but you sound like those SOMAX guys who think bounce, crossover are what is keeping americans from running sub 2hr marathon. Step length is the distance from the initial contact point of one foot to the initial contact point of your other foot. There seems to be a lot of connections that you can make with cycling. He went from a long swing to a short swing style in the final kilometer. When I started using the click generator, my speed increased. The pictures are linked below: https://docs.google.com/leaf?id=0B1vfZ7tD21qOZGRlN2I4ZjktOTU4NS00NWNkLTlkMjItYmRlZjk0ZmYyMzZk&hl=en. Excellent post, especially through reflecting upon the diverging running tactics of Bekele, Sihine and Mathathi. 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. If Rudisha was really running at 220 steps per minute, which I’m not fully certain of, he had the power to deliver an incredible force to the ground in an astoundingly rapid rate so he could take long steps while doing that. Or strides per minute— 90 is ideal walking or running speed based on weaker!, strides per minute— 90 is ideal meter time of similar comments from other runners or per... A run been a trend towards focusing solely on maximum force production a... In three dimensions during the final kilometer run straight instructor and a competitive runner and measures stuff for.... Tyson Gay, and ground contact time Bekele and Ritz we look at one study... 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