How much does height affect pace?

Ceceent11
Ceceent11 Posts: 2 Member
edited November 2024 in Fitness and Exercise
I have always said/thought that I run at a slower pace because I am fairly short (5'2). But now I am wondering if I am just using this as an excuse, or if there is some truth to it. Does your height have a significant effect on your running pace?

Replies

  • Tropicoolblonde
    Tropicoolblonde Posts: 70 Member
    It shouldn't be an excuse...yeah taller people will have an advantage but life's not fair. It's not as big of an advantage as you'd think either. Just work harder.
  • LisaEatSleepRun
    LisaEatSleepRun Posts: 159 Member
    I always thought short runners (5'2 here too) had the benefit of less ground contact time, therefore higher running cadence. My Garmin says I average 184 steps per minute, which I attribute mostly to being a shorty! Working on improving cadence can improve your speed and reduce over-striding and possible injury.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    @LisaEatSleepRun I'm tall any my ground contact time and cadence numbers could stand to improve.

    Remember, for the same body composition, tall people are heavier, we need to carry more weight. I don't know how to weigh that against our long legs.

    People from hot and dry climates have long but narrow legs that get narrower as you go down, so narrowest at the ankle. It's to dissipate heat but a side effect is lower pendulum weight, the ankles move farthest and weigh least. That's a clear advantage.
  • Azdak
    Azdak Posts: 8,281 Member
    For the most part, the way all the parts work together, leg length has little effect on running performance. There are many elite female marathoners and distance runners who are shorter than 5'4".
  • ContraryMaryMary
    ContraryMaryMary Posts: 1,920 Member
    So, no, sadly, you've got no excuse. As others have said, tall people are proportionally heavier, and have more wind resistance so any stride length advantage is probably cancelled out right there. I have an friend who's an elite runner - so much faster than I could ever dream of - she's won more than a few events, some pretty major, yet she'd be lucky to be 5'4". To be fair, she's a leggy 5'4", but probably barely 50kg, which is not a lot of weight to be carrying, and OMG she's fast.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,656 Member
    I'm 5'9' . If you're short, you need to be light. Then you could be faster.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Yeah, differences in height don't make much difference.
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    edited May 2017
    Ceceent11 wrote: »
    I have always said/thought that I run at a slower pace because I am fairly short (5'2). But now I am wondering if I am just using this as an excuse, or if there is some truth to it. Does your height have a significant effect on your running pace?

    Running effectiveness is largely driven by cadence, length of pace and ground contact time. Only one of those is significantly affected by leg length, and even there you can improve it through working on your glute and hamstring strength.

    It's most efficient to aim for a consistent cadence and vary your pace by managing your pace length.

    Fwiw I'm 6'1" and aim for a cadence of 170-180 spm with a pace length of between 1.2m for easy pace, 1.8m for threshold pace and 2.1m for sprint pace.
  • Ceceent11
    Ceceent11 Posts: 2 Member
    Thanks for the insight y'all! Looks like I'll be working towards some faster runs :)
  • kavahni
    kavahni Posts: 313 Member
    edited May 2017
    I still suffer from the high school trauma (40 years ago) of being on a track team with the state champion in middle distances--a girl who may have been 5' tall. I was never going to to be in the same league as her, but jeez! So, no. You have no excuse on the height front.

    My trainer of the last 5 years has demonstrated clearly to me that turnover and speed training are what give you speed. Running with a shorter, quicker stride is quicker overall (and better for your joints), and even a small amount of high skips and butt kicks will speed you right up.

    Oh. And (gasp, gasp) hill training.
  • scorpio516
    scorpio516 Posts: 955 Member
    Azdak wrote: »
    For the most part, the way all the parts work together, leg length has little effect on running performance. There are many elite female marathoners and distance runners who are shorter than 5'4".

    Most the top men distance runners are under 5'-6" too.
  • JessM822
    JessM822 Posts: 73 Member
    edited May 2017
    There's all types of champions out there. Skinny, heavy, short, tall and everything in between. Look at the Ironman World Champions and you will see the differences. It just comes down to dedication and genes.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I'm tall(6'3") but any advantage is severely negated by my weight and muscle(233lbs) for running.

    Same as powerlifting I have to move weight a greater distance than somebody of a shorter stature.

    Everybody has advantsges/disadvantages.
  • lporter229
    lporter229 Posts: 4,907 Member
    Actually, it depends on what type of speed you are talking about here. I am a distance runner and I am 5'0". I usually finish in the top 5% of my age group in races. As others have said, your height has little impact on distance running. However, if you are talking about sprinting, then it may have more of an impact because you can't achieve the same stride length as somebody with longer legs and you are unlikely to be able to make up the difference with a faster cadence in those short races.
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