“Don’t worry about changing your stride length,” said Iain Hunter, a professor of exercise science at BYU. “You should just leave it alone or you’re going to use more energy in the end.”

The study measured the energy use of 33 runners while carrying out various strides during a 20-minute run. Of those runners, 19 were experienced runners (meaning they averaged at least 20 miles a week) while 14 were inexperienced runners (people who have never run more than 5 miles in a week).

During their runs participants used five different stride lengths: their natural stride, and then strides of plus and minus 8 and 16 percent of their normal stride.

Subjects maintained the adjusted strides thanks to the assistance of a computer-based metronome, which beeped each time their foot should’ve hit the treadmill. Meanwhile, researchers measured the energy output of the runners with masks that recorded the amount of oxygen used.

The results found both the experienced and the inexperienced runners were most efficient when they were using their preferred stride. Thus, athletes and coaches don’t need to alter a runner’s stride length when economy is the main concern.

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“Just let it happen; it doesn’t need to be coached,” Hunter said. “Your body is your best coach for stride length.”

Fellow author Jared Ward finished 6th in the marathon at the 2016 Olympics and recently finished in the top 10 of the 2017 Boston Marathon.

He said the takeaway is similar to that of elite runners: Be very careful if you’re trying to alter your stride if efficiency is your main concern.

“Many people are advocating for various ‘optimal’ running forms, but this study shows even novice runners shouldn’t try to run any different than their body naturally does,” he said. “Enjoy running and worry less about what things look like.”

220 run coach Paul Larkins says: “It’s really interesting study and makes me feel quite good! For years athletes have come to me and talked about changing their stride length and I’ve always replied ‘let’s work with what you’ve got’. That’s not ignoring their request, more modifying their expectation. My own coach in America would work to the theory we are who we are, but we can maximise that as much as possible using drills etc.

“I guess Paula Radcliffe must have known that. I remember I once met her at a training camp in the Pyrenees and she spent ages on her drills – yet, as any TV viewer will agree, she wasn’t the smoothest, long striding athlete out there!”

Iain Hunter carries out biomechanical analyses for USA Track and Field for the past 14 years. He is headed to London this August with Team USA for the World Championships, where he will help film and analyse U.S. athletes during competitions.


The study was published in the International Journal of Exercise Science

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