How Runners Can Lengthen Their Stride - StrengthRunning

Aug 13, 2025

This is a quick summary of How Runners Can Lengthen Their Stride from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A cadence of ~200 spm on easy runs often means your stride is too short; lengthening the stride can lower cadence and improve efficiency.
Hip extension (how far the hip trails behind during the swing phase) is the main factor; limited hip extension keeps cadence high.
Targeted flexibility work for the quadriceps and hip flexors (after runs) and regular self‑massage/foam‑rolling can unlock better hip extension.
Varying your running paces throughout the week forces your body to adapt to different cadences, promoting a wider range of motion and reducing repetitive‑stress injury risk.

Workout Example

Post‑run static stretch – after each run, hold a quad stretch and a hip‑flexor stretch for 30 seconds each, aiming for a comfortable, loose feel.
Foam‑roller session – spend 2 minutes rolling each leg, focusing on the quadriceps and hip‑flexor area to release tight spots.
Pace‑variety run (once a week) – after a 5‑minute warm‑up, alternate between:
- Easy pace (65 % effort) for 3 minutes
- Moderate pace (75 % effort) for 2 minutes
- Fast pace (85 % effort) for 1 minute
- Return to easy pace for 2 minutes
- Repeat 2–3 times. This mix challenges your cadence and encourages a naturally longer stride.

Practical Tips

Avoid static stretching before you run; do it after to protect performance.
Use a foam roller regularly to keep the hip‑flexor and quad muscles supple.
Incorporate at least two different paces in your weekly schedule to break up repetitive stride patterns.

Closing Note Give these tweaks a try and watch your stride length grow while your cadence settles into a more efficient range. Customize the paces and stretch times in the Pacing app to fit your own training, and keep an eye on how your form improves. Happy running!