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| Forever Fruit flavor. (Photo credit: Wikipedia) |
When running distance having a stride rate or cadence of 180 spm (strides per a minute). If you want to increase your stride rate lower how far you go with each stride and try to keep yourself light on your feet, don't smack against the ground. Also the faster you pump your arms the faster your legs will move it''s just how they work. But also remember that always move your arms up and down and not side to side as that can cause your legs to go side to side and that can hurt your running form a lot. Also i had a pot earlier about this but i want to emphasize something, when running breathe. take 2 strides in 2 strides out or a variation (see post by scrolling down) so to increase your spm, you shorten your length, pump arms, stay light, and most importantly breathe.
to decrease your stride rate (which is rarer, but possible) just make sure your legs go right under your body when you're running and try counting a rhythm in your head, (123) every second and your stride rate will automatically sink to it.
the ultimate goal is to go from a 8 30 min mile pace to a 6 min mile pace and have the same cadence. also remember sprinters especially don't over-stride.
in this picute notice that kenenisa bekele's foot is right below his body in this photo. bare in mind he has the world record for the 5k. a stupidly fast 12: 37. also watch races of kenyans and ethipains if you want mrore exampless
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