Stride Length and Speed in Distance Runners:

Biomechanical studies have shown that as runners get faster, their stride length shortens. This may sound counterintuitive. We all think like sprinters (who strive for the longest stride they can), even if we are distance runners. The key to running distances 5k and over is cadence; more steps per minute. If you want to try to increase your speed, don’t try to run faster. As you increase the number of steps you WILL run faster. Here is a drill that Olympian Jeff Galloway lists on his website.

~ Warm Up with a slow 10 to 15 minute jog
~ Jog for 30 seconds counting the number of steps you take with your right foot
~ Walk for 30 seconds
~ Jog for another 30 seconds trying to increase your cadence by 1 or 2
~ Repeat until you have complete 4 to 8 cadence-counting repetitions increasing by 1 or 2 each time.
~Cool down with another 10 to 15 minute jog

If you want to try it to music, find songs with the corresponding beets per minute:
14 min mile = 153 bpm
12 min mile = 156 bpm
10 min mile = 160 bpm
9 min mile = 163 bpm
8 min mile = 166 bpm
6 min mile = 171 bpm

I will put together a playlist for a future post to help!
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Today's Workout: Dumbbell Snatch, Kettle Bell Swings, and Push Ups
Today's Confession: Pretty health today! Workout and lazy day on the couch