The ideal stride rate is 180 strides per minute, according to "Runner’s World." This rate was determined by eminent exercise physiologist and coach Jack Daniels, who collected data at the 1984 Los Angeles Olympics. To assess your stride frequency, head out for an easy run and count the number of steps you take in 30 seconds. To determine your stride rate, double this number. For a week, count your stride rate every time you run to determine your stride average.
A convenient time to focus on improving your stride frequency is during an easy run. Once a week, head out for a relaxed run and focus on gliding, not bouncing, over the ground. You want to take short, light steps while you pump your arms slightly faster than normal. Since your arms lead your legs, pumping your arms slightly faster will naturally make your legs turnover more quickly. While you are out on your run, count your strides a few times to see if you are maintaining an increased stride frequency. Aim for 180 strides per minute.
For a workout specifically designed to increase your stride frequency, do rate intervals once a week. After a five-minute warm-up, run one minute at 180 strides per minute followed by a one-minute recovery interval. During your recovery interval, allow your stride rate to decrease. After your recovery, run a two-minute interval at 180 strides per minute followed by another one-minute recovery interval. Continue increasing your rate interval by one minute until you reach five minutes. Conclude your workout with a five-minute cool down.
When you are focusing intently on your stride, it is easy to forget about maintaining proper form throughout the rest of your body. You want your head to look ahead naturally, your elbows to bend at a 90-degree angle, your torso and back to align in a straight line and your hips to point forward. Try to avoid picking up the speed during these workouts. Your aim is increase stride frequency, not rate. This will occur eventually. With any running workout, avoid increasing your mileage too quickly. Increasing your weekly mileage by more than 10 percent a week can lead to overuse injuries.