How To Make Your Running Strides Longer
If you increase the length of your running stride, you should be able to cover more ground and reduce your times. However, trying to reach farther with your legs as you run can lead to overstriding, which can cause other problems. Overstriding causes you to run out of balance and disrupts your center of gravity. It also adds stress to your knee, ankle and hip joints, which can lead to injury. Make a few modifications to your stride and perform specific drills to increase your stride naturally.
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Step 1
Perform high bench step-ups during training to strengthen your hamstrings, quadriceps and glutes. Stand on a knee-high bench with all your weight on your right heel. Step down off the bench, keeping your weight on your right heel, and touch your left toes to the floor. Drive back up to the start, with your hands at your sides and torso upright. Repeat for a several reps and repeat with the other leg.
Step 2
Perform one-legged squats as part of training to develop your hamstrings, quadriceps and glutes. Stand with your feet hip-width apart and your left leg about one shin's length behind the right. Place the toes of your left foot on a block that's 6 to 8 inches off the ground. Keep your arms at your sides and bend your right leg to 90 degrees. Press back up to the top and repeat. Perform the exercise on both legs.
Step 3
Run uphill sprints as part of your training to learn how to push off with more power, which will propel you farther ahead and increase your stride length.
Step 4
Minimize your knee lift during your running stride, so you don't waste energy in a direction that isn't going increase your stride.
Step 5
Run in as straight a line as possible, without any crossover. Try to land each foot directly ahead of the last spot it landed.
Step 6
Push up off the forefoot or toes with every stride to maximize your forward motion.