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Finding the right stride length

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In the three sports of running, cycling, and swimming, the range of motion in the movement determines the heart rate. But not only that, it also conditions the power required to move at a given speed.

Explanation: if the athlete has a high frequency (short stride in running, small gear in cycling, low range of motion in swimming), the heart will have to beat faster, the heart rate will increase, and breathing must follow. Conversely, a long stride requires less heart rate but more muscular power, so a compromise must be found.

The ideal for the athlete is to move as fast as possible while consuming the least amount of energy, and it is possible to determine their optimal stride through practical exercises and to make progress.

Determining your stride length

For example, for a runner with a working speed of 12 km/h, the exercise can consist of running 400 meters at 12 km/h while counting the number of strides. Then attempting to run another 400 meters at the same speed, but with longer strides, followed by another 400 meters with shorter strides than normal. In one of the three 400-meter runs, the runner will find that they were more comfortable with longer strides or with strides longer than their "normal" stride.

Improving your stride

Another exercise for runners can be to run with a different range of motion than their normal stride. Just as a cyclist pedals at a higher rate in the winter to develop their velocity, a runner can shorten their stride to improve their velocity and improve their comfort on hills. Conversely, with a longer range of motion in the stride, the focus will be on muscular power and greater use of the thighs (useful for overcoming the marathon wall).

This work with changes in stride length should be done at the same speed, with the sole purpose of isolating this parameter and truly feeling the effect of stride length. Similarly, the choice of terrain is important, not that you always have to go to a stadium, but that it is better to work on the same terrain to be able to compare situations. Working on stride length on a sloping terrain can also be rich in lessons and a source of progress in uphill and downhill running.
In uphill running, reducing stride length allows for faster climbing, but increases heart rate. This is a good exercise because over time the heart will not rise as much.
In downhill running, reducing stride length allows for faster descending, or even accelerating compared to a long stride that works the muscles and stresses them.
Finding your optimal stride length, on flat g, downhill or uphill, is something that is worked on in the field, evaluated by feel (or cardio), but is an interesting exercise to do for those who want to improve.

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