When you’re trying to run faster, it’s natural to think that longer strides equal more speed. But that’s one of the most common traps runners fall into — and it often has the opposite effect.
Instead of trying to reach further with each step, focus on quicker, more efficient stride turnover. It’s one of the simplest ways to improve your parkrun pace while reducing your risk of injury.
⚙️ What Is Stride Turnover?
Stride turnover (or cadence) is the number of steps you take per minute. Most efficient runners sit somewhere around 170–190 steps per minute, but the exact number doesn’t matter — what matters is finding a rhythm that keeps you moving lightly and smoothly.
When your cadence is too low, it usually means you’re overstriding — reaching your foot too far in front of your body. That creates a braking effect with every step, wasting energy and placing extra stress on your knees and hips.
A slightly quicker turnover helps your feet land closer under your centre of mass, keeping you balanced, smooth, and efficient.
🧠 How to Improve Your Stride Turnover
You don’t need to force it — instead, train your rhythm. Here are a few practical ways to do it:
- Listen to the beat: Choose a song or metronome app that matches your ideal cadence and run in sync with it for short sections of your run.
- Shorten to quicken: Focus on slightly shorter steps with a light, quick rhythm. Think “quicker, not harder.”
- Drills help too: Include short strides (4 × 20 seconds) at the end of an easy run, focusing on fast but relaxed leg turnover.
Start small — work on your cadence for 30–60 seconds at a time, then gradually extend it as it feels more natural.
🦵 Feel the Difference
When you find your rhythm, you’ll feel smoother and lighter on your feet. You’ll waste less energy fighting the ground and start flowing through your parkrun course instead of pounding it.
Over time, that efficiency turns into free speed — the kind that feels effortless.
🚀 Want to run faster with less effort?
Join the parkrun Kickstart Beta Group — a 4-week program designed to help you run smoother, stronger, and more efficiently at your next parkrun. You’ll learn proven pacing strategies, running drills, and tips like this one that help you unlock your next PB.
👉 Click here to join the parkrun Kickstart Beta Group and take the first step toward your best Saturday run yet!