Long strides? B*tch please

If you are somewhat fast you’ve heard this at some point.

‘It must be those long strides’

That’s why you’re fast according to most.

Running Rule #1: Long strides are not good for you.

 As in bad.  Inefficient.  

As in shorten your stride.  Now.

There’s a WIDELY accepted myth that long strides=speed.  This myth was once again reconfirmed during the coverage of the 100 meter dash in Rio this summer when it was disclosed that Usain Bolt takes 5 fewer strides per 100 meters than his competitors.  See- long strides are essential for speed.  

Don’t buy in.  It’s all about Turnover.  They neglected to mention that Bolt’s turnover is probably just as quick or as his competitors.  He’s just 6’5″ when everyone else is around 6′ so naturally he’ll take fewer strides.  

Speed and efficiency come from proper turnover.  Not Long strides.  Don’t believe me?  Let’s do a test.  

The test:  Get out of your chair and run 20 meters with as long a stride as possible(L for long).  Walk back and run the same 20 meters using slightly shorter strides (S for Shorter).  One of these two runs felt better (S), was quieter (S), and if timed was likely to be faster (S). 

One was louder (L), felt heavier (L), and felt unnatural (L).

Why do people still think log strides are the key to speed?  One reason is long strides cover a greater distance, meaning you’re covering more ground and finishing quicker (in theory).  The other reason is scenes like the opening of ‘Chariots of Fire’.  The boys on the beach, the effortless beautiful trot of Britain’s finest Olympians. 

The effortless lope of Aubrey Montague, the joyous smirk of Lord Andrew Lindsey.  Slow motion, Long strides, bare feet.  Cue the score by Vangelis.  Cue the Goosebumps.

This is how one runs.

Right?

Wrong.

One- these guys are filmed in slow motion, so the strides seem longer.  Two- they are actors and not athletes.  Mimic actual runners, not actors.

sidenote: I don’t buy it that BOTH of the Alpha males from the film are in the back of the pack.  Especially Abraham.  That guy has to win every race.  Practice?  He’s racing.  Warm ups?  He’s racing.  Racing.  He’s racing.  Give him any task, he’s competing.  He’s not letting any of them think they can beat him, ever.  Love that guy on film.  Ran with a someone like this in college.  Scott Barbuto, what’s up?  

So let’s debunk the myth about long strides.  

You want to run roughly 90 strides per minute (180+ if you count both feet).  Roughly, that’s 15 right foot strides every :10.  

Why 90?  When you run 90+ strides a minute your cadence is recreating the wheel.  The wheel is a very efficient tool at moving things forward.  Effortlessly.  Like British Olympians on the Beach.

It just works out that 90 is a catch all.  Some people are fine at 88, some at 92.  We have different leg lengths and hip heights sure, but shoot for 90.  You’ll be fine.  

90+ Your foot strikes under you and the force is transferring into the ground and sending you FORWARD.  

<90 The foot strikes ahead of you.  You’re breaking your own stride and sending (your bodyweight x’s 3 lbs of force) into your ankles, knees, hips and spine.  

As my High School Coach put it: ‘Youre putting on the brakes’.

You’re also landing on your heels.  Look at the anatomy of your foot quickly.  You do not have to be an expert to notice that you have your narrow, bony heel and your wide, flexible forefoot and toes.  Would you rather land on something narrow and hard or wide and flexible?  Thought so.  

Your annoying upstairs neighbor who walks so heavy on his feet that he can wake you up by walking around the house:  Overstrider.  

If this is bad for us why do so many of us over stride and land on our heels.  Part of the reason: running shoes.  

Your foot is the product of millions of years of evolution.  Running shoes were invented in the past 60 years.  For some reason someone thought it wise to build up cushions in the heel.  This was a mistake.  We are not meant to heel strike.  

We are meant to run barefoot.  Landing on the bony part of the heel (over striding) would quickly end your barefoot running.  

Now if you read ‘Born to Run’, put down the book, ran out an grabbed a pair of Vibram 5 finger shoes and promptly got injured you’re shaking your head right now.  ‘Wrong Steve!  We are not meant to run barefoot.’

The real reason you got hurt was that you probably read the book when you were 30, or even 20-25.  The musculature needed to run barefoot should be developed when you’re young and you weigh about 50-60 pounds.  If you read ‘Born to Run’ as a toddler, well done.  But I bet you still ran in shoes because your parents made you.  Only neglectful parents let their children run barefoot.  

Trying to run barefoot at an advanced age is very difficult.  If you try to make the conversion to barefoot running, or even more minimal shoes, do so 1 mile at a time.

Running less than 90 strides per minute?   

Chances are you have sore knees.

Or plantar fasciitis.

Or back pain.

Or all of them.

Or worse.

You have a Doc on speed dial.  He love$ you.

Shorten your stride and watch your problems disappear.

How do I shorten my stride?

Run with music that’s 90 BPM or more.  Feet match the beat.  Here’s some examples: https://jog.fm/workout-songs/at/90/bpm

Run alongside someone with a higher stride rate (you’ll tend to run in step).

Run quietly.  If you can hear yourself running you are the upstairs neighbor.