Running vs walking stride length

lorrpb

For those who run, I'm curious how your running stride compares to your walking stride length? My running stride is much shorter, evidenced by getting about 50% more steps when I run a route an when I walk it.

I breezed thru c25k this spring and got my 30 min, even up to 40 a few times, but I still can't get to 5k. My walking pace is only 1 min slower than running! I'd like to run all of a 5k next month, but am beginning to wonder if I'll get there.

T1DCarnivoreRunner

I've measured mine on a treadmill measuring distance with a Fitbit counting the steps - because I wanted to make sure my Fitbit stride lengths were correct. As it turned out, both walking and running averaged 2.4 feet.

lorrpb

I run outside. I wonder if there's a difference between inside & outside stride for the same person?

NorthCascades

5k run last night, average stride length 1.06 meters.

3 mile walk, stride length is charted but there's no average. If I had to guess I'd say the average is around 1 meter, maybe just under.

11 mile hike (~7 miles off trail scrambling), same thing. Average is probably 1/2 to 2/3 meter.

All of these were measured with a Garmin Fenix 3 and HRM-Run.

MeanderingMammal

lorrpb wrote: »

For those who run, I'm curious how your running stride compares to your walking stride length? My running stride is much shorter, evidenced by getting about 50% more steps when I run a route an when I walk it.

My running stride length varies, depending on my pace, whilst my cadence remains the same, as much as possible.

I'd agree that the mechanical actions of walking and running are quite different, but the observation I'd make is that whilst your leading foot doesn't go as far forward when you're running, the driving action moves you across a longer distance whilst you're airborne.

I breezed thru c25k this spring and got my 30 min, even up to 40 a few times, but I still can't get to 5k. My walking pace is only 1 min slower than running! I'd like to run all of a 5k next month, but am beginning to wonder if I'll get there.

So this is a somewhat different question. What I'd say is that my walking pace is about a 10min/km while my easy paced running is about a 6 min/km, and my 10k race pace is a 5 min/km.

The best way to improve your running pace is to run for longer in a session. As you've completed C25K I'd suggest B210K, which will give you significant improvement in your 5K times.

niblue

It varies for me. My walking stride length is shorter than my run stride length when I'm running slowly, but shorter than my fast (for me!) run stride length. As the previous poster has mentioned my running cadence stays much the same at either pace.

BrianSharpe

I don't think that your stride length has anything to do with being able to complete 5K running, I suspect the culprit is probably pace. Are you running at a conversational pace? If not......slow down.

RoxieDawn

Running cadence is number of steps per minute. What you ideally would want to shoot for is around 180 if you are striving to be a really good runner. Mine varies from 180 to 192. This equates to about 1 meter average stride length.. Walking stride is going to be different. You can test your walking and running manually if you have a flat place to walk and run. Its not perfect but it can give you an idea of what you walk and run and test it against your tracker.

As far as not getting to a 5k run, this does not matter your steps, cadence or anything other than your pace. Sometimes you have to slow down to go faster and I mean finish the run.

You cannot expect to run longer and longer distances with out practice and increasing that distance at about 10% per week. Your heart, lung, bones, ligaments, muscles and other tissues have to be trained to get to a distance you want to get to.

Be patient with the process. You will get there.

RoxieDawn

Running cadence is number of steps per minute. What you ideally would want to shoot for is around 180 if you are striving to be a really good runner. Mine varies from 180 to 192. This equates to about 1 meter average stride length.. Walking stride is going to be different. You can test your walking and running manually if you have a flat place to walk and run on with a precise distance marked out. Its not perfect but it can give you an idea of what you walk and run and test it against your tracker.

As far as not getting to a 5k run, this does not matter your steps, cadence or anything other than your pace. Sometimes you have to slow down to go faster and I mean finish the run.

You cannot expect to run longer and longer distances with out practice and increasing that distance at about ideally 10% per week. You have to train all mechanics of the body to increase distance for running.

Be patient with the process. You will get there.

scorpio516

My running stride is much longer. 1.22m average last night. My walking stride is about 34" / 0.86m.
yes, I overstride a little. Yes my cadence is slow. No, I have not had a running injury since about 1995.

rybo

Interesting discussion. I do some long trail race/hiking events and on the flats & uphills I keep a very fast walk. I've broken into an easy jog and end up going slower sometimes. My buddy goes quicker when he breaks into an easy jog. I've had others on the trail comment at the speed of my "walking" pace. I've never measured stride distance though

lorrpb

My pace is slow, about 14-15 min per mile and yes I can converse. I haven't checked my cadence for awhile but when I did it was about 180. I started a modified b210k this week. I ran the first 25 min without stops, walked 2 min, then did 10/1 intervals the 2nd half but couldn't complete all the running. Doesn't make sense because I had been running 30-40 min before my vacation break. I'm reluctant to do all as walk run intervals because it feels like a step backwards. Maybe it's just not my week and next week will be better.

meritage4

Your pace is on the slow side. As you extend your distance do the walk run. On your shorter runs do the 25 minute run steady. You may also want to add in either speed work or hills. Either should help you pick up the pace.

ROBOTFOOD

My running stride is much longer. I do overstride. Cadence is lower too. 150-165 on most of my runs in the 9-7:00/mi range. I only see 185+ during sub 5:30/mi pace.

I am slowly trying to increase it. But after 8yrs of the above, it feels extremely different.

socalrunner59

I've been a runner for 30+ yrs. I believe there are several variables to increasing distance.

Glutes: strong glutes are an absolute must for running. For some reason runners are terrified of weights. I work my glutes 3-4 times a week. Moreover, weak gluteus medius is a major cause of running injuries. Some of the best information on glute strength training is by Bret Contreras.

Fuel: know how to feed your body for running. Just like a car, no fuel, no go. Eating the right carbs (combination of simple and complex) and protein is important. Also proper hydration beginning the evening before your runs. I fought hard against eating before runs, but my nutritionist finally convinced me that running fasted wasn't doing my performance any good.

Baseline: know your baseline--the distance you can consistently comfortably run. My baseline is 10k. I can run it in my sleep. My body is so accustomed to it, the first step after 10k feels like hitting a wall. From your baseline add about 5% every other week. If you hit a plateau, ease up and repeat a teaming cycle.

Recovery: in all our enthusiasm for running, we just hate to rest. Easing up is very important. At 53 I was running a min of 10k, six days a week. At 54 I suffered injury after injury. Then I hit a wall and stopped running. The past couple of months I've been preparing to run again. My entire focus is on diet, muscle conditioning, building stamina, and a healthier attitude about running.

Endurance strategy: research a variety of endurance building workouts. Try a few to see what works for you.

Goals are excellent motivators, but don't forget to enjoy your achievements along the way.

Happy running.