Why Is Stride Length Such A Big Deal In Sprinting?

Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length.
The world's fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it's not because they actively try to lengthen each stride. It all comes down to force production.
In this video, you'll gain insights into how top-tier sprinters achieve their impressive stride length. You'll also learn what not to do - avoid extending your stride by casting your foot outward or over-striding.
Additionally, we'll cover essential measurements that enable you to determine your optimal stride length based on specific measurements of your leg length.

[@shaiunderratedmotivated6983]

Great explanation. I didn’t know the ideal stride length part. That was very insightful

[@OutperformOfficial]

Glad it was helpful!

[@Artistic-Kyo]

Great tip! And I was wondering if you have any high jump tips

[@OutperformOfficial]

Thanks, yes, check out our high jump playlist kzbin.info/aero/PLEGZYR6mCoYV9im7BhNc1ka73NyY-RrZc&si=u_YpxwRmaDlnBhXs

[@Leonidas-eu9bb]

Aiming for ideal stride length is ok. So is the ideal ratio of stride length to stride frequency. At the end it's all about high force/impulse.

[@OutperformOfficial]

you got it!

[@user-cn1tt5on9f]

Hey ! While in upright posture especially (30-60m) should I strike the ground aggressively or stay relaxed and focus on breathing and let the acceleration happen naturally? What should be the proper mechanics of upright sprinting? Thanks!

[@OutperformOfficial]

Both! You want to actively strike the ground while staying relaxed.

[@user-cn1tt5on9f]

@@OutperformOfficial really glad that you helped me out!

[@sabaffira]

Wished I knew all this in my younger days. It used to be about over striding and clawing with pointed toes. Imagine doing giant strides as quickly as you can. Stride length x frequency = speed. Harbinger for torn hamstrings 😢

[@OutperformOfficial]

Absolutely, over-striding is a common problem (especially amongst younger athletes) and is made worse by the idea of "running on your toes." Spot on about how it not only makes you run slower but really puts the hamstrings at risk.

[@adityasinghrathore1290]

Sir does lifting heavy weight in squat and clean jerk improves our top end speed.

[@spartangaming5078]

I'd assume yes, as you need strength, but I think more sprint flys, ins and outs, and plyos are going to get you there better, as pretty sure top speed is more the tendon's ability to store and release energy quickly.

[@ONEILLOPS]

Yes

[@OutperformOfficial]

Strength training is a crucial component to sprinting. However, you also need to develop the technique and perform other training and drills so you can convert that strength and power into speed like other commenters have said.

[@rabbitize]

When you strive to have lower heel lift , does it cut down on the stride length?

[@OutperformOfficial]

It shouldn't when done correctly.

[@aquicondiego13]

Great

[@OutperformOfficial]

Appreciate it

[@FrankyMatlock-ti4di]

Respected Outperf"""... Hi.. I am Trent.. Next years i decision attempt breaking masters WR 100m and 200m... My program started tomorrow..😳👍 Today was fine pre season..(30days only grass..) May i ask for this video:.. I am 6""4 216lbs..mi think so my strides good..but i fear lil bit how my air time too much because my stride long...😳😳... Needed more wickets? Skips A-E? What do you think? Stay blessed your coaches..be fun..❤🇺🇸👍 Trent

[@noosphericaltarzan]

I think there must be many people out there who can break the M50 100m WR but they don't compete in sanctioned events. That record seems pretty achievable and I am pretty sure I have come close to cracking it just doing max effort 30 sec accelerations. If you can achieve about 11 m/sec and hold that for 60 m, then you probably can do it by just working on the acceleration phase and then speed endurance. When I do it, and I have not been sprinting too much and feel fresh, I definitely get more air time than ground time and can definitely feel that transition. I am expressing so much impulse into the ground it is like I am just pushing myself into the air. Stride length went out to like 2.02m at my best speed (37.7 km/hr), and my leg length is 86 or 87 cm (shitty tape measure here), so according to this coach my ideal stride length should be 209m. This kind of confirms what I was thinking about my real max speed, if I actually properly program sprint training, is closer to 40 kmph or 11 m/sec, which I think gets me to about a 11 sec 100m if I can maintain that for 60m. That just leaves me 4.55 seconds for start and acceleration. But I am not 100% sure. I do know that, when you do it right, it feels right and it feels amazing. Good luck on your project.

[@OutperformOfficial]

Hi Trent! That's an awesome goal you've set for yourself! Breaking the Masters WR in the 100m and 200m is an impressive challenge. Being 6'4" with a long stride can be an advantage, but you're right to consider air time. Make sure you are landing underneath your center of mass. More wickets and drills like a skips could potentially help you refine your stride and reduce air time. Stay committed to your training, and I'm sure you'll make great progress. Best of luck with your journey Trent and enjoy the process! 🙌🏆

[@chilangopacheco420]

​@@noosphericaltarzan I am 5'9" and leg length is 91.5 cm, so ideal stride length is 2.21m while actual is 2.15 m and I can get a frequency of 4.5 strides/sec by about the 30 meter mark. With your stride like you would be at 4.75 strides per second to get the same speed and to get 11 m/sec you would need 5.45 strides per second. Is that what your stride frequency is? Do I need to get mine closer to 5 strides/sec? If I had my ideal stride length at 5 strides/sec I would just barely crack 11 m/s. I cannot go sub 12 in the 100 m.

[@noosphericaltarzan]

@@chilangopacheco420 I am still learning too. Not an expert. Just come from a CS background so math is easier for me. My stride frequency is actually around 3.75 when I am around max effort. 5’ 10” tall. Cadence goes up to around 220-225. The impulse I express to produce a ground contact force vector might be a little higher, though, because I train olympic weightlifting and kettlebell sport very frequently. I think my mechanics are ghastly but I produce a lot of force. I am immunocompromised and have been living the isolation life since 2020. All I do is train every day. I distance run a lot and realized my specific power output is high for someone who runs as cross training. Tried sprinting and the first time was pretty fast. But it’s not elegant, and slowing down is like sky king trying to land a plane because I can get past the point where I have more flight time than ground time (as you can too based on those numbers). At this point I bought blocks and started working on 10m accelerations. The way I was crunching the numbers, I only went so far as how many meters per second I need after acceleration, and how many seconds I need to maintain with speed endurance. I know I need to break it down to specific strides and force production, but at this point I just need to master launching out of those blocks. Have you read the books “Force” and “Biomechanics of Sprinting”? Learned a little from those. I am waiting on the book “High Performance Training for Sports” next. I am having difficulties finding books on programming and technique.

[@chilangopacheco420]

@@noosphericaltarzan I am also not an expert. CS guy too in my 40's. I am just wondering what more I can do since my stride length is actually close to my idea with a decent frequency. I haven't read that book but I bought this coach's video course. Maybe I just need to get out better at the start.

[@NIBENBEN-hh7hu]

Thanks

[@OutperformOfficial]

Welcome

[@user-it1ig8fn1r]

Is the final measurement in inches or centimeters?

[@OutperformOfficial]

which ever you prefer, its the ratio that matters

[@honkymonkey9568]

I don't understand this ground force thing. Are you supposed to stomp your feet? I don't see anybody doing that. Doesn't gravity determine how much force you apply to the ground?

[@OutperformOfficial]

Ground force in sprinting isn't 'stomping' your feet, it's how effectively you use your leg strength to push against the ground. Think of it like jumping: the harder you push the ground, the higher you jump. In sprinting this propels you forward. While gravity plays a role, it's the force you generate against the ground that determines your speed and efficiency. Good sprinters optimize this force, not by stomping, but through a combination of strength, technique, and the right timing.

[@honkymonkey9568]

@@OutperformOfficial Lightbulb moment. I get it! Thanks so much.

[@honkymonkey9568]

@@OutperformOfficial subscribed :)

[@OutperformOfficial]

👍

[@Ishakishak-fx4fz]

Can you translate the video into Arabic?

[@OutperformOfficial]

Just added Arabic subtitles.

[@FrankyMatlock-ti4di]

Respected Outperform..👍🇺🇸dear Ken Harden.. This question very important for mr.. What do you think? .... How much trainings ideal per week gor Olympic sprinters? If next year in Olympic? Since this sept to next year olympic?... Everyday? Or max 5-6? Gym how much ideal?speed? Stay blessed your teams🇺🇸👍👍 Trent F M

[@OutperformOfficial]

For Olympic-level sprinters, training frequency varies based on the phase of their training cycle: 1. Base Phase (Off-Season): 5-6 days a week, focusing on building strength, endurance, and technique. 2. Pre-Competition Phase: 5-6 days, blending strength training with speed work and technique. 3. Competition Phase (closer to the Olympics): 4-5 days to ensure recovery, prioritize speed and technique. 4. Gym Sessions: 2-3 times a week for strength and power, adjusting based on the phase. 5. Rest and Recovery: Crucial, at least 1-2 days per week. Check out this article we posted on creating your own training plan for more detail. outperformsports.com/sprint-training-program/ Best of luck!

[@FrankyMatlock-ti4di]

@@OutperformOfficial 👍👍👍👍🇺🇸❤❤yes. I find your program... I promise for you ,i take Masters World Record on 2024 Goeteborg under two class my categorie😊👍!!! Stay blessed

[@FrankyMatlock-ti4di]

@@OutperformOfficial p.S: every phases stay 2-3week? To 1-5 ?

[@user-iv1kn7kz2w]

Can you translate this video into korean?

[@sandracunha120]

Viva Paris 2024!!!!

[@honkymonkey9568]

Why do women have a different stride length calculation than men?

[@OutperformOfficial]

The calculation of stride length differs between men and women due to anatomical and physiological differences, including hip width, leg length, muscle composition, and flexibility. Women's wider hips and the resulting larger Q-angle, combined with generally shorter leg length and different muscle distribution, can lead to shorter stride lengths compared to men.

[@VipinKumar-jv7rz]

My height is 172cm what is my stride length please reply🙏🙏

[@VipinKumar-jv7rz]

What do you think ideal height for sprinter I am 172cm tall my record is 11.92 can I broke usain bolt record

[@onion3974]

no you can't, Andrew degrass run 10xx with basketball training, so i suggest u do marathon instead

[@VipinKumar-jv7rz]

@@onion3974 you know who is su bingtian 9.82 record and 60m world record holder his height is 172cm

[@onion3974]

@@VipinKumar-jv7rz i am not talking about your height obviously, su can broad jump 3➕ meters, how is your jumping ability?

[@VipinKumar-jv7rz]

@@onion3974 In the end super car is more faster than suv cars(170cm guys are more faster than 185cm guys if he generate more force in ground)but the disadvantage is only stride lenght.

[@onion3974]

@@VipinKumar-jv7rzno body cares about your height, why you keep bringing it up? so narcissistic

[@user-iv1kn7kz2w]

Can you translate this video into korean?