INCREASING STRIDE LENGTH for SPEED! Run FASTER with better TECHNIQUE!

[@MuzaAbdul]

Tips 1. Strides. Striding exercises 2. Hip flexor stretch. Lunge with knee touching the ground 3. Downhill long strides repeats 4. Drive knee up and out, drive knee up and in 5. Yoga / flexibility motions

[@jayantnagarkar1018]

Nice

[@aaronlim5628]

Plyometrics and strength training is also really critical. Explosive power = longer stride length

[@DMGC529]

they are the 2 most important factors and they're not even mentioned lol ... yoga??

[@ejquezad]

Awesome tips. Thank you SO MUCH for doing this. I definitely need to do these to improve mine.

[@simonschultz8695]

Thanks so much. I am 61 yrs old and just started running couple of years ago. Also tried yoga and like you say really helpful.

[@radbjj8398]

respect bro! dont even know a lot of 60+ yo peoples who knows how to use internet and u running too! Keep it going! i may dont see u in real life but remember im not only one whoo look on older peoples like You with respect when we see u still doing exercising on that age!

[@MsTrinichic]

I think I've become obsessed with your channel in a good way of course! Quality content. These tips have really been helping me improve my runs!! Love from Trinidad

[@RJHMotorbikeTrainingManchester]

I found this video very useful Ben. Aged 20 in 1986 I ran a 10k in 41:20 and aged 54 in 2019 I ran a 10k in 62:49 so I'm needing all the tips available. Thanks so much.

[@camerongray7767]

Wow man best of luck with this channel! It’s skyrocketed in popularity lately and has some QUALITY content!

[@Arijit182]

Takes a lot coach. Love from India ❤️

[@Adam1986London]

Fantastic content. Straight to the point, no BS. Thanks Ben!

[@DanielLurieakaDuke]

Loving your videos. Been trying the techniques from your last video (lunges, straight leg running, hills and sprints) finding it really helped. Just did my first run sub 5m/km (4:48 so happy with the progress). Thanks for the great content

[@BenParkes]

Great job Daniel!!!

[@phillipjohn821]

Extremely motivating Ben, Thank you and keep up thoses miles! :)

[@BenParkes]

Thank you Phillip!

[@aristodiga82]

great video. I've been struggling to increase my stride length. I always feel like I don't lift my hips and knees enough in each stride. Same goes with my trailing leg, I feel like I haven't stretch my trailing leg enough when I lift it forward. I tried, of course, but always end up clumsy and unnatural. thanks for the tips. definitely going to try the strides after my easy runs, plus the lunges drill you've shown.

[@nfamoudou]

You're a gem so glad I found your channel I predict large surge in subscribers please keep it up we like and appreciate your efforts! Needless to say subscribed to both your youtube and instagram accounts!

[@BenParkes]

Thank you! Appreciate you following along 🙌 happy running!

[@MohsenAfshin]

Thanks Ben for the trainings, I’m going to improve my stride length and I found these set of stretches really helpful, really appreciate it.

[@elbrewer1]

I adore Yoga with Adriene! I’ve learned so much from her channel.... and yours! Great tip to incorporate yoga a few times a week. Looking forward to implementing some downhill work and these stretches too, thanks Ben!

[@BenParkes]

She's the best on KZbin!! I only started going to classes, so I'd commit and actually go and get it done. Otherwise would happily follow her channel all the time. Good luck with the downhill runs and stretches. Happy running Emily!

[@contador8197]

Thank you for not editing everything, I like to see the real human side.

[@darrenc.3263]

I'm glad I found your video. Awesome. Informative, fun and to the point. Great work. Subscribed!

[@arabacus]

I think I've already been doing some of these without thinking about it which is good to know. I'll probably start doing strides instead of just one final sprint at the end of my runs, and might start going to a yoga class instead of just doing the videos, my ability in pilates has improved a lot by going to classes. Great video, thanks!

[@livegreatalways]

This is so true. I would like to add that high knees and butt kicks drils help tremendously too to teach the legs how to open up the stride front and back. Tq for this video Ben.

[@mattsoutham]

This is super interesting as I had a discussion with a friend who picks up injuries when adding speed work... and our plan of action to return to it was strides. Either as a session on their own, to begin with, or after an easy run.

[@BenParkes]

Personally wouldn't do them on their own as think you need to be pretty warmed up to do them properly. But after an easy run, then are great and you can do them a couple of times a week. Will really help. Plus try some Fartlek runs if you're struggling a bit with dedicated speed sessions. All the best!

[@mattsoutham]

@@BenParkes oh so the easy run is a warm up - gotcha. In that case yes!

[@dewknow1315]

Love the channel and all the advice. I got 5 months to get ready for my first road marathon and trying to get it done in 3 hours . What makes this marathon different is it has a net drop of 4,000 feet it all down hill and that what I'm good at.

[@BenParkes]

Wow, what race is that Dan? That's a huge drop.. you'll be flying!!

[@dustinmaherfitness]

Really great video and content. Thanks for taking the time to make this.

[@BenParkes]

Thank you Dustin!

[@marathonman1205]

I was a runner. I stopped for 3 years and I tested myself without any previous training or prep.: Average Stride: 93 cm Cadence: 177 15 K Is it a good start?

[@liamhoogendoorn1652]

You`re really needy for attention, aren't you?

[@FishbrainMnt]

I recently started running and I pretty much suck. I have a decent stride rate - around 170 steps, but my stride length is absolute garbage. Will definitely try your tips to improve this.

[@edwardmartin6851]

Ben this is so useful, thank you. I'm on week 2 of a half marathon training plan

[@fabricetouzet6363]

Very nice quality content ! Thanks for your channel, this kind of videos really helps improving running.

[@justinbrown471]

Great information and instruction. Really appreciate this video 👍

[@hes1shot671]

I would say replace the downhill strides with uphill because A. It feels better for the knees and B. Your body will appreciate you. (So like this 50-meter stride/sprint uphill and once you reach the 50 you walk back downhill and repeat. Our coach tells us to do about 12 reps of this it helps us a ton.)

[@ptenesnet]

Ended up here looking at strides/stride length and was so glad for the hip flexor stretches as that's been a problem in the past. Brilliant!

[@CarlosCandelaria]

Thank you for sharing your thoughts and ideas. I will definitely will try a few of the shared ideas. Also 100% agreement with adding Yoga poses to the routine. I started back in November and every rest day I do a session and has helped me a lot with feeling more comfortable during runs and my form.

[@BenParkes]

That's great to hear Carlos! Yoga has helped me a lot and believe it could help a lot of runners too. All the best for your running (and yoga!)

[@stephenparkes8950]

I am struggling to increase stride. I’m tall and gangly. I will implement tips from this video Thank you

[@jennyg5426]

Incredible talk. Not sure ‘bout the yoga, doesn’t seem dynamic enough, but maybe holding a pose could loosen the hips.

[@nemob9175]

Great Video Ben. Thanks for the insight.

[@julesmw4689]

Thanks Ben, will try out some of these tips and they will hopefully pay dividends at my next Park Run.😃

[@BenParkes]

Good luck at Parkrun Jules!

[@61651092]

Great advice. I do though think that you should come with a warning that this advice is only for experienced or young runners, because for the average new runner, this way of running will surely be linked to a higher risk of injury. No matter how you put it; long strides will result in higher stress on the foot, leg and knee.

[@steveflor9942]

Great stuff, Ben If my form ever looks like yours...👍👍👍 Thank You !

[@proximacentaur1654]

I'll add the arm motions to my hip flexor stretches. Gate exercises too. Thanks mate!

[@kenfromphilly752]

Downhill strides make a lot of sense. Even as a warm-up before a race, if it helps get your mind and body acclimated to a larger stride goal for race....

[@alexvaughan5269]

great video - very well produced

[@scorpleeon]

Something to work on in 2021. I’m slow af and know my stride is very short partly because of an old hip injury from childhood where they are imbalanced. I’m pretty flexible and lift as well so we’ll see what happens.

[@themindfulrunner1228]

Hi Ben, another great helpful video with top notch content. I'll be putting these tips into practice to help increase my speed and stride length. For the first time I today I checked my cadence and it's averaging 180 so chuffed with that. Pleased to learn you took on board my suggestion of including yoga as part of your training. It's helped me so much over the years. Keep up the good work and thank you!

[@Colston3]

I think stride length is definitely underdeveloped from a coaching/general information standpoint. Getting your cadance to 180 is the big talking point but you can get that point and then plateau due to stride length. I'm at a point where I actually want to lower my cadence in races to try and facilitate that longer stride. I do a daily routine of bodyweight hip, etc work but don't know if that's helping more than just running more and consistently. My cadence and heart rate is dropping during easy runs at the same speeds as previous, so it's working.

[@BenParkes]

Completely agree Bradley. Hence making the video.. as there is a lot of information about the magic 180.. but without working on a longer stride length.. we are not going to get any quicker! Hopefully there were some good pointers for you in the video.. good luck with your training!

[@SamStow]

@@BenParkes what do you think about the idea of elastic rebound from tendons, and also driving through the glutes, to help improve stride length?

[@heavyt5702]

Great tips as always, bro 👍

[@kathleencook3060]

Great video. I have stride length issues. I have tight hips. So all tips are very helpful and will begin to use them all immediately. Thanks heaps Ben.

[@angelhough571]

Definitely need to improve my strides and do more hip flexor excersises Thankyou Ben

[@MrRunner42]

Ben, I have been doing these exercises and they have helped my running efficiency. I do the opening and closing of the gate together. I open with one movement and close with the second.

[@ephorntube]

Thanks! I’ll add open/close the gate. I do one more also. For the push off I try to fully straighten/extend the leg like Kipchoge and his pacers. (Retracting the leg in the recovery will then increase cadence) Thanks again for all the inspiration!

[@mattleedham7097]

Some great videos and advice, very informative! thank you. hopefully will help me to hit some new pbs!

[@einfachbesserschwimmenalex92]

Thank you Ben, i just added your channel... good job!

[@BenParkes]

Welcome!

[@ourlawyersa]

Very useful and easily presented. Thank you.

[@Maxyshadow]

Thank you. liked and subbed!

[@pluton247888]

Who is disliking this video for goodness sake? Some humans make me wonder.

[@paulhoulden]

1 twat anyway. 1 actual twat of a person. Hope they shit a hedgehog

[@fraveglie1]

@@paulhoulden probably Jane Banfer 😂

[@paulhoulden]

@@fraveglie1 had to google her and just read the whole story 😅

[@aprichman]

Sorry mate but I’m in the decrease your stride camp! 😂

[@DanRuns]

Thanks Ben!

[@benjanson7484]

No worries mate

[@marcushaber]

great vid.. sadly not in time for the great manchester 10km on sunday. maybe see you there!

[@BenParkes]

See you there Marc!! And good luck!

[@stevedgolfer]

I'm working on this concept...great video...

[@swepeuaq]

I'll be giving these a go and just see what happens, thanks!

[@victorhumphrey131]

My running is going great. Two days ago, I ran a 5k in 19:58 in humid weather. I have been focusing on high cadence and I think that longer strides will help me get even faster.

[@alansamuel2454]

Now man I think you got it wrong. Quick cadence is what you need for distance and long strides is needed for sprints up till maximum of 800 m. I think quick cadence with a medium stride length is what you need for the 5000 m.

[@MalditoSeasEstadoDelsrael]

@@alansamuel2454 say that to Kipchoge's 2m+ strides; it's a balance between training your body to be able to support that level of cardiorespiratory strain and the economics of a good form.

[@alansamuel2454]

@@MalditoSeasEstadoDelsrael Ok what makes you comfortable should be implemented in your running form. What I mentioned is what I find common for most athletes I know, there are obviously exceptions.

[@edwarddijkstra8261]

Aloysius Xavier Lilius Pendergast endurance is key this only helps sub 17 pace 3:20km strength training always helps with strides but it is not the main focus that is miles longruns threshold and Vo2 max

[@ryanmiskin8925]

@@MalditoSeasEstadoDelsrael and his cadence is 190-200 as well. If you're going faster you need the higher cadence to reduce the impact of a slower stride. 190-200 is perfect when pushing harder, then adjust stride length.

[@adadses1979]

Went running for the first time in a year and was concerned I wouldn't be able to get around my old 3.5 mile course. Started slow, did 13 minute miles. Next week got this down to 11.25. This week - worked on stride and got down to 10.45 with a 10 minute mile. Hopefully start getting sub 10 in the few weeks and then sub 9. Fingers crossed. Love running but always worry if I do too much and will get injured.

[@simonmccauley8187]

3:20 spaniel enjoying some cadence training

[@jorgerodrigueze]

Hey Ben... great tips, though I believe I’ll skip yoga for now... thnx for sharing your wisdom... I’m new to the channel so I don’t know whether you’ve already covered how to become a forefoot striker. If not, could you show us how to?? I’d appreciate it!!!

[@BenParkes]

Hey Jorge. It's on my list of videos to make. If you want some content to look at now, then look up pose running or chi running.. that's how I transformed my running. Really helped!

[@jorgerodrigueze]

Thnx Ben, will do

[@_dadzilla4177]

Hi Coach, I am new to your channel. Thank you for the tips! Really helpful. Do you also have tips for proper breathing on faster paces? Thanks a lot!

[@brocklesnar8991]

Hye ben.. How about breathing technique while running..

[@iftomatosareafruitwhyisntk4038]

Brock Lesnar89 that would be a good video

[@marie-clairebrown9695]

Yeah that would be really good!!!

[@pk_fauxtaux]

On an "easy" run you need to breath just like you breath when you walking, totally relaxed. When going 100%, you need to find rythim with your steps. Relaxe yourself to slow your heart rate (it works !) and don't forget to expire efficiently to avoid asphyxia (too much CO2).

[@levi_athle]

Well, I find that in general actually stride length is the issue. Way too many runners do over stride. Heel strike. The natural reaction fatigue would also be shortening the stride and increasing the cadence to keep the efficacy. However what we see is runners sitting back lowering cadence and hammering their heels to the ground. I think there is definitely two sides of the coin. Beginner and even some advanced runners, that is like 90% or more should be focusing on form and cadence. Elite runners however have ingrained, imprinted dialled in mechanics, so strength and conditioning, mobility and stretching would be definitely beneficial to increase stride length and to keep it optimal at all parts of a race. Thanks for the video.

[@elwarnio11]

Great video Ben, will try and implement these into my running. How would you recommend your check your running form and stride length, to know how and where you can improve these elements?

[@roadrunnerbikernewskater781]

Thank you coach love your vlogs

[@pcnew6719]

Nice and useful... Thank You

[@drtimoneill]

It needs to be said that 180 cadence is when at race pace! Obviously when training at less than race pace either the cadence or stride length needs to reduce or both. I have my own opinion but what do you think Ben? I.e. When doing a Zone 2 / recovery run you're going (say) 40% slower so is that 20% less stride length AND cadence or more one or the other?

[@BenParkes]

In an ideal 'perfect' world, the only thing that should change is stride length and cadence stays roughly the same. My Marathon pace cadence and easy run cadence are pretty similar.. the only change is the stride length. On shorter races my cadence does go up to 190 on a 5k... which is ok as I can sustain it for a short time, but of course you just burn out after a while. That's my take on it!

[@drtimoneill]

@@BenParkes I think the Vertical Ratio (as Garmin call it) is pretty key. Keeping that under 7% or so. That is how 'high' you go for how 'far'. It dictates that your cadence should drop to 180 for shorter efforts. That 180 figure came from watching elites in world champs races. Even they admit they train at 160 cadence.

[@drtimoneill]

Here's a coffee morning read for us all ... www.outsideonline.com/2377976/stop-overthinking-your-running-cadence

[@phl0w666]

I actually reduced my cadence from 180 down to 170ish again to increase my stride length, which has increased my efficiency, i.e. lower HR at same pace, greatly. I think 180 steps/min is too high for recreational runners like myself who crawl along at 5:00-5:30 easy pace. There are studies that showed that the metabolic cost of 180+ cadence outweighs the benefits of a reduced impact. What do you think of Altra's pace "thresholds" for cadence: 165 plus: 10:59 min/mile to 9:00 min/mile 170 plus: 8:59 min/mile to 7:00 min/mile 175 plus: 6:59 min/mile to 6:00 min/mile 180 plus: 5:59 min/mile and 5:00 min/mile? (source: www.altrafootwear.co.uk/run-better)

[@jpsullivan4845]

Totally backwards. Decreasing your cadence will never make you more efficient (less time on the ground is more efficiency). Those 'thresholds' make no sense you should be able to use the same cadence at any speed, if you can't then your form is wrong. 180 to 170 is no big drop but improve your form and you can be back to 180 with the same effort. This video is misleading in that it gives the impression of just focusing on stride length will make you faster. Nothing could be farther from the truth. But everything mentioned is for improving your form which is where everything is. I think the one thing missing here is leaning- most people who are plateauing are simply running straight upright which will never give you speed so you need to add at least a few degrees of lean when toeing off. Stride length is the result of speed not the other way around. Creating a falling movement through the stride generates speed. Chi running and Pose running both do this. I used to overstride and it never worked only created injuries. Focus on your cadence then add a lean when you are ready.

[@pk_fauxtaux]

@@jpsullivan4845 You can't be overtriding at 170 and 5:00 to 5:30 Overstriding is doing 4:20 at 158 for 10 km (that's me) Do you know that some elite runners are closer to 170 than 180 ? Mo farah for exemple and he is running 27 minutes 10km, an insane speed.

[@jpsullivan4845]

@@pk_fauxtaux Overstriding is about form not cadence; a high cadence doesn't guarantee no overstriding.

[@GreyJedi17]

Thanks Ben this is fantastic. Certainly gonna try the Yoga and Hip flexor stretch. I hate going downhill so perhaps will take some time for this. I have now unlocked the ability to run consistently at a cadence of 180. If I improve my stride length, I think I'm gonna get some major breakthrough. My Garmin tells me my usual stride is about 0.86 to 0.9m. What's the desired length ?

[@BenParkes]

I can get mine to about 1.7m when running at 5k pace.. there’s no real desired length.. it’s just about gradually improving it and becoming more efficient over the distance. Great that you’re measuring it and can keep track of it over time!

[@GreyJedi17]

@@BenParkes wow. 1.7 M , that's almost double of mine. Haha. But I'm of short stature. So perhaps that makes a difference.

[@BenParkes]

Yes.. it's all relative to the person.. you can't really compare two people unless they are the same height and have the same leg length as well!

[@lincomatic]

great tips, thanks!

[@HellBoy-c7n]

OMG ! William Dafoe 😍

[@mrdavester]

..right back into the injuries. Lower leg throb. feels like the bone is aching. so frustrating

[@mooncat2437]

that sounds like shin splints to me. i get those all the time. there are a bunch of different methods to getting rid of them.

[@mrdavester]

@@mooncat2437 it was a tight soleus muscle. Some good knuckle massages took care of it.

[@Shevock]

The local YMCA here is a great place for yoga without breaking the bank. But with COVID I do most of my yoga on KZbin now too.

[@ult1006]

Great video! Can I do these stretching before a run or after run only? Thank you!!

[@hsujim]

Regarding the hip flexor stretch: It would be more effective if you are doing static stretch instead of the dynamic stretch you showed, if your goal is to physically stretch those muscles and tendons out. Dynamic/ballistic stretching is great for warming up but not so much for physically stretching the structures.

[@fahmim1561]

My time for 5k are 29:25. I will try this tips and try to improve my time. Thanks for the tips

[@agentofenhanced2428]

My 5k time is 43:00 so be happy 😀😀

[@fahmim1561]

Wow

[@Jeyblox]

This comment was 3 months ago, my 5k was 30:25, i was vry unhappy factoring in my age

[@cliptracer]

I cut down 20sec(3:45->3:25) from 5k pace in 3 month, since i included short explosive reps with big aerobic rest.

[@Sijaylightening]

I'm going to try this. I'm starting the c2 10k and very nervous lol

[@gascraic8374]

great video! Gutted the Peg Turbo are discontinued..:(

[@IrvinLep]

My issue is more about not having a strong enough engine to support longer stride (or higher cadence, for that matter)

[@BenParkes]

Lots of easy miles, at low intensity and that engine will grow Irvin!

[@dave597]

thank u i will try this

[@BenParkes]

Enjoy Dave!

[@sapirunahmad2440]

Thanks a lot coach..im from malaysia😊

[@camerongray7767]

My 5k PB is 19:42 I had stride rate of 166, stride length of 1.52m and heart rest average of 166bpm. I am 17. Do you think it’s just a coincidence that my heart rate and stride rate are the same as eachother for every run I do?

[@BenParkes]

I've never heard that being a thing before.. just a weird coincidence I'd say!

[@camerongray7767]

Ben Parkes cool lmao

[@phl0w666]

Do you use an optical heart rate sensor? There's a phenomenon called cadence lock which means that the oHR sensor picks up your cadence. It was very common when the whole technique was new for consumers but it happens from time to time with the latest sensors as well, especially when you're not "made" for optical HR readins (dark skin, hairy, buried vessels, heavy sweater).

[@minikitchen7517]

Love your voice

[@WodaNaDole]

good job! :)

[@tommybond5481]

Good tips would you consider coaching subscribes prehaps helping us runners who watch you get faster with a training plan for speed or some meeting/1 on 1 coaching??

[@BenParkes]

Hi Tommy. I have training plans available on the website. www.benparkes.com and do host some runs and coach a group in London. I haven't done 1-2-1 coaching in person, as purely from a business perspective it takes a lot of time. There is a lot of information on the blog and on my Strava Spring Marathon training club as well!

[@minhlong3516]

You are an awesome man!

[@charliemagnedano5743]

Thank you for this :D kudos to you Sir :)

[@waltver]

Hi Ben! Please could you tell me what is your favorite singlet for racing days? Thank you!

[@BenParkes]

www.nike.com/gb/t/aeroswift-running-vest-shp9Rz/AQ5247-845?nst=0&cp=euns_kw_pla!uk!goo!cssproducts!c!!!302968026958&ds_rl=1252249&gclid=CjwKCAjwlPTmBRBoEiwAHqpvhZPKsyYFCcBf2l2dMsT0jxjE3BND7JhEWxK4Wy3aNaYX-NNHf7Vg6RoCruUQAvD_BwE&gclsrc=aw.ds It is my favourite... BUT very expensive. I only have one, in blue that I got from Pro Direct Running for about £40..

[@blackcatsarenopussies]

Focusing on pushing the ground rather than lifting the knee

[@chengjoocheng2098]

Thanks Ben, Yoga pose ie; swan n baby pose have loosen my hip n allow me to run more efficiently..

[@jamescummins12]

Do down hill sprints encourage overstriding? I find it's natural instinct to sort of put the breaks on by overstriding. These tips are excellent though, a video idea that's so important but no one seems to have done yet, good stuff!

[@BenParkes]

Hey James. It all depends on how steep the hill is really. I'm lucky in Greenwich as the main hill is great for this. But not everyone will have a perfect hill to train on. Anywhere where there is a small decline is perfect. But get on a hill where you'd probably do hill repeats and it will be way too much and you'll naturally put the brakes on like you say or over stride. So it's all about finding somewhere that you can run naturally and at speed! If you don't have that, then the strides are great too. All the best!

[@jamescummins12]

@@BenParkes ah that makes sense, I'll give that a shot, thank you!

[@khaledishrich]

What about running 0.8km in 75% speed and relaxes 3min between each time for ten times is it better than 150m strides for ten times

[@just.do.something]

Question here if you have time. Is it best to work on cadence or stride length first? Thank you !

[@stevenglen5971]

What do you think when people say its more to do with increasing cadence (rpms so to speak) more than length of stride? They say trying to force increasing stride length can lead to pulls etc. Thoughts would be much appreciated

[@merlin3]

Nice

[@bertzwart1759]

Can you provide more details on the downhill runs, like you did for the strides? Again begin with 4 times? 30 seconds each time? 60 second rest?

[@bourboncreams8232]

What should your stride length ideally be? I'm 1.83m tall and my Garmin watch says that my stride is 1.06m, with a cadence of around 165 steps per minute (which I'm already trying to bring up to 180). Am I overstriding?

[@donovankim13]

@Ben Parkes - How often should I do this routine - once a week/month? And at what phase of training should I do this routine? BTW - I find this video extremely useful! Thank you!

[@masticloxpoker1006]

5:43 i saw that guy running inside the trees, can you spot him?

[@-guz-man_578]

Masticlox Poker easy ..