Running – One of the most effective ways to increase your speed: increase your stride turnover But how can you do that, and what’s the ideal stride frequency?

Your stride turnover is how many steps you take during a minute of running. You can increase
your stride rate by focusing on your running cadence. To help you increase your stride
frequency, first you need to stay relaxed, to land gently mid-foot under your hips, to make shorter
steps (reduce stride length) and to pump your arms a little faster.

You should be able to maintain the same turnover at any running speed – when you run fast as
well as when you run slow. For most runners, stride turnover stays the same at various paces
and changes in speed are done by altering the stride length. The more often you can keep a
faster turnover, the more efficient you will be as a runner. It will help you run faster.

An added benefit to running more efficiently is the energy that it will help you save, which is
crucial the longer you run. Running with quick, short steps also decreases the stress on the
muscles because you spend less time in the air – therefore hitting the ground with much less
force leading to less impact on your joints.

The most efficient runners have a high running cadence of about 180 steps per minute. Stride
turnover can be improved with practice. You can practice faster turnover gradually (one step at a
time!) with specific running drills given by a running coach (butt kicks, high knees, skipping,
running backward, side shuffles, steps running), and with working on an improved running
technique (quick, light steps).

Running drills can be easily incorporated into your running plan.