Stride rate is an important parameter for optimal running. Changes can affect performance and economy.
What is stride rate?
Stride rate is the measure of the number of steps per unit time when walking or running. Stride rate is the measure of the number of steps per unit time while walking or running. Usually it is displayed in minutes. It depends on individual conditions and habits, but also on the running or walking pace. Together with the step length, the frequency determines the distance covered in a given time. Accordingly, this variable can be changed either by varying one or both parameters. Larger steps at the same frequency increase the distance per time, smaller ones decrease it accordingly. A higher step frequency at the same step length also leads to an increase in the running or walking distance, a smaller one to a reduction. The width of a stride depends not only on walking habit but also on leg length, which is why it is usually more extended in taller people. Slight variations in leverage, by which is meant the constellation between torso and leg length, can modify this statement. People with relatively long legs tend to take larger steps. However, the differences are small.
Function and task
Step frequency, walking pace, and walking distance are parameters used in assessment procedures that aim to measure the mobility of people who have impairments. They are used, for example, at the beginning of therapy to get a baseline value that can be compared with measurements taken again after a certain period of treatment. From this, insights can be gained into whether the therapy is successful or not. The decision whether and how to continue it may also depend on the results. For the measurement criterion step frequency, a distance would be defined for this purpose, which the test person should cover at his maximum walking frequency. In the retest, it is then seen whether the same distance is possible with a higher frequency. The stride frequency is an important criterion when it comes to optimized running in the endurance range, to a certain extent this also applies to athletic Nordic walking. Many recreational athletes have misconceptions about how to optimally improve their running performance. They increase the stride length, thinking that this will allow them to increase the running distance per time unit while maintaining the same frequency. However, this is a fallacy that has 2 main reasons. Larger strides require more power for the push-off and the forward drive, which is not yet there at the beginning, especially in less trained people. This means that the body’s center of gravity is not accelerated properly and remains far behind. The forward movement is slowed down and requires more effort. This circumstance is intensified by the fact that the body’s center of gravity remains far behind the touchdown point of the foot. The movement is slowed down considerably and more force and energy is required to maintain forward propulsion. More economical and faster running is more easily and effectively achieved by an adapted increase in stride frequency. Combined with the correct type of contact at touchdown and a slight forward lean of the upper body, there are tremendous benefits for economy and stress on the structures of the musculoskeletal system. The overall movement is more rounded with low vertical movement components and the contact time of the foot is shorter. As a result, less impact is generated and less stress is placed on ligaments, menisci, bones and joints. The amount of energy that must be provided for the movement is much smaller. There are frequency values that athletes can use as a guide. For recreational sports, a stride frequency of 160-170 steps per minute is optimal, while top athletes run at about 180.
Diseases and ailments
Stride frequency and stride length are coupled to intact functional abilities. On the one hand, these depend on the training condition, but on the other hand, they also depend on whether there are impairments that hinder or prevent execution. With age, performance increasingly declines, which also affects stride frequency, walking speed and pace. However, there are individual differences depending on individual skills and training condition.A general weakness of the musculature, as occurs in or after severe illnesses with periods of immobility, allows only slow steps of a low length. Normal values must be gradually regained with therapeutic support. Diseases that fundamentally affect locomotion are all injuries that affect the muscles, tendons, ligaments and joints involved or other structures of the locomotor system, especially if they are accompanied by pain. Strains, muscle tears, meniscus injuries or arthrosis affect stride length and stride frequency equally. Running is usually not possible under such conditions. A consequence of illness or temporary immobility can be restricted movement of the hip or knee joints. The reduced amplitude of movement then no longer permits the normal stride length. One consequence can be a reduction in the walking distance per unit of time if the frequency cannot be increased. For athletes who want to achieve optimal running performance, sufficient mobility is also the basic requirement for being able to fully exploit physiological potentials. Regular dynamic stretching should therefore be part of the training schedule. Neurological diseases can cause massive impairments in stride frequency. People suffering from Parkinson’s disease are often recognizable by their small-stepped gait. In other words, they walk with a relatively high frequency but a short stride length, so that the distance gained is very small. They sometimes also show phases in which the movement process really falls asleep. The short steps become slower and slower until walking stops completely. All types of paralysis of the legs have a negative effect on the length of the steps and the speed at which movements can be made. Gait patterns characterized by unsteadiness and uncoordinated sequences often develop. High step frequencies are no longer possible. Walking speed and walking distance are limited.
