This comes as a bit of a surprise because it’s not discussed much in running circles: consider shortening your stride.
Nonetheless, more than half the experts I interviewed mentioned it. A study reports that runners who shorten their stride by 10 percent could reduce risk of tibial stress fracture by three to six percent.
The basic idea: Overstriding is a common mistake that can lead to decreased efficiency and increased injury risk.
If you shorten your stride, you’ll land “softer” with each footfall, incurring lower impact forces. “A shorter stride will usually lower the impact force, which should reduce injuries,” says biomechanist Dr. Alan Hreljac.
For the last decade, Davis has been researching runners’ abilities to change their stride. Previously, experts believed that your stride was as immutable as your fingerprint, but Davis has used biofeedback equipment to disprove the old view.
“We have shown that running and walking gait can be altered in such a way as to reduce pain, improve function, and reduce injury risk,” she says.
ACTION PLAN
If you’ve had frequent running injuries, you might want to experiment running with your normal stride, just slightly shorter—about 10 percent.
“This will help reduce your stride so you have more turnover,” Davis says. “The number of footstrikes or repetitions trumps having a longer stride because it reduces your impact load.”
Start with a short distance, like a 500m, when making this change. If you have an injury that’s related to your gait, see a physical therapist.
INJURY PREVENTION LAWS:
3. Consider shortening your stride
5. RICE Works
7. Don’t Race Or Do Speedwork Too Often
8. Cross-Training Provides Active Rest and Recovery
9. Stretch the Back Of Your Legs
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