How do you lengthen your stride?

Question

I have a PT Test coming up and I am getting in shape for a 2 mile run. Everyone keeps telling me to use my height to my advantage and lengthen my stride. Everytime I try I end up sprinting and burning myself out. Obviously I'm doing something wrong here, so are there exercises to help lengthen my stride?

Answer 1

In general you just need to start running more. if you want to get in shape for running 2 miles, try running 2.5-3 miles every other day. And to help with your stride, try picking your knees up higher. The more miles you run, the better off you will be in preparing yourself.

good luck :-)

Answer 2

Not in time for your upcoming PT test.  You need to run however it is you run and concentrate on getting the 2 miles on time.

You gotta run how you run, it ain't easy to change your biomechanical functionality, nor would the end result be what you want.

Good Luck

Answer 3

It is your endurance that is the problem...not your stride length.  

Just start running more consistently and your endurance will improve and your time will being to drop. 20-30 minutes at a pace that you can maintain without stopping for 3-5 days per week.  After six weeks you should see a big improvement in your 2-mile time. About 2-weeks before your next PT test, try a time train of 2,000-meter (5 laps) of a 400-meter track. This will give you a good idea of what kind of 2-mile time you will be able to run.

On your PT test, go out at pace you  that is about 65-75% effort for the first 4 laps (1-mile). Then, see if you can run a little faster for the next 3 laps (up through 1.75 miles). Maintain this pace, or if posible pick-up the pace it just a little, going into the last lap. Then on the back stretch (300 meters from the finish), push a little more, then with 200 meters left kick (sprint) through the finish line.  Aftwards, be sure to drink some water and wlak for 5-10 minutes to help recover from your PT test.

Remember you are competing against yourself and the clock not the other runners. Most of them will out too fast and crash and brun. Run smart and then try to pass them up on laps 5-8.

Also, try weight training to develop your upper and lower body strength  with running, this will help prevent injuries.

Both sit-ups and push-ups are good excersies for distance running. However, the Squat is one of the best full-body excercises out there, use it!  There is a very good reason the Squat is called the "King of All Excersies".

After you build some strength and endurance you can add more difficult workouts. It is here that you want to work on you stride length.  

To lengthen you stride Try:

400m repeats

Downhill running

Use you scooter to practice on a nice flat surface (such as a track, or empty parking lot)

When doing this concentrate on nice long powerful strides and arm pumps. Use good upright form with relaxed hands and arms.

Answer 4

Do lots of high knees, it will start to merge with your running

Answer 5

Dont listen to them.Your stride is probably fine. Count your steps instead. 180/minute is ideal.

Remember, the longer your stride, the more time your legs in in the air-and what is your body doing while your legs are in the air and not on the ground?-----slowing down