What is the most efficient way to stride when you’re on a long run (60+ mins)? Should the stride be long or short? Should the feet be lifted high or remain close to the ground?
While stride length can be ascertained taking height and limb length into consideration, most regular runners tend to establish a comfortable stride length that falls within the optimal range.
A beginner typically takes short strides and runs more slowly. However, after a few training sessions the stride becomes longer and the speed increases as well.
A measure of good running technique can be gauged by the almost noiseless contact with the surface. Be it the ground or treadmill belt, if you can hear the thump, thump of your feet, you should make an effort to land more softly.
Try not to force your body into a specific stride length — it can result in an uneconomical expenditure of energy apart from upsetting form and causing injury. Run naturally, without extra effort, and you are likely to find your optimum stride length.
Secondly, a good knee lift is recommended, again one that is maintained naturally to accomodate stride length.
There are 2 ways that runners can hit the ground: With the ball of the foot (pedal style) or on the heel (stride style). Long distance runners tend to adopt the heel posture for bio-mechanical reasons.