We have worked with hundreds of runners, who always ask the question “how can I improve my stride length, so I can run faster”. The answer is never simple, but we can look at what underpins the running stride and look at how we can improve these elements, to help us to run faster. Let’s start with the running stride and the different phases.
What are the main phases of a running stride?
I personally look at the running stride as having three main phases. These include the stance phase, when one of the feet is on the ground, the early swing phase, and the late swing phase. The early swing phase is when the leg pulls through, and the back heel recovers off the ground and up towards the bum. The late swing phase in when you recycle down back towards the ground and the foot is looking to drop back down beneath the body and land on the ground. This then brings us back to the stance phase and completes the stride from one of the stance feet to the other.
What is flight time in running? What is a good flight time?
Flight time is during the swing phases, and it can be defined simply as the amount of time we spend off the ground during the running stride. It’s hard to define what a ‘good flight time is’ but what scientists have found here in the UK is that elite runners do tend to spend more time in the air than recreational runners. The research conducted at Salford University by Dr Steve Preece, Dr Chris Bramah and Duncan Mason, found that elite runners in fact spend 11% more time in the air than recreational runners. This highlights the importance of our ‘springs’, in this case our legs, and shows they contribute heavily to flight time, which can impact our running performance. One way we can improve flight time is by spending less time on the ground, which is why ground contact time is so important.
What is ground contact time in running?
Ground contact is the time our foot spends on the ground during the running stride. It is seen to be the opposite of flight time. It’s hard to define a good ground contact time, as the running stride varies so much from individual to individual and we also find that these styles affect the time on the ground. For example, on average a classic heel striker is more likely to have longer ground contact than someone who lands mid-forefoot. There is some evidence out there to suggest that we should strive to have a ground contact time of below 300 milliseconds, however faster runners do tend to have a significantly lower ground contact time to this, even as low as 175-200 milliseconds.
What we do know that shorter ground contact time can be better when it come to running performance and there are the added benefits of being able to utilise stored energy, if you don’t stay on the ground too long. For example, with the Achilles tendon there is energy that is stored and in essence is free to use, but it is only stored there for just less than a quarter of a second before it is dissipated as heat and then wasted. Therefore the ground contact is important, because if you stay on the ground for too long, you won’t utilise that free energy when you spring back off the ground.
Why are flight time and ground contact time important running metrics?
Flight time and ground contact are important as a running metric, as quite simply they show us how long we stay on the ground and how little or how long we stay in the air. They are also very closely linked, so knowing these two metrics will give you a better understanding of how one is potentially affecting the other. The research suggests that ground contact and flight time do impact our performance, so if we can improve these areas then we could become a better and more efficient runner. To improve something, we must first know our scores, so knowing these metrics will help you to understand if there is room for improvement in your running stride.
How can runners measure flight time and contact time?
In short – technology! We obviously have things such as smart watches as well as GPS watches, which now provide this sort of data, however you do have to be careful with the data you get. Not all data is 100% accurate, in fact it rarely is and the way your device is measuring this data can affect the reliability of the data you get back.
The INCUS device has been through some very stringent testing procedures to make sure these metrics are measured as accurately as possible and what’s even better about the INCUS device is that it can measure ground contact time on both legs, individually, so you can see the difference between the two. This is revolutionary, as it provides the runner with feedback with data, which is associated with both sides of the body, rather than just one metric. As a coach this is great, as I can see if there is an imbalance from one side to the other and we can then target that within the training cycle for individual athletes.
How can runners increase flight time and ground contact? Are there any drills you can suggest?
Running drills and plyometrics will help increase that flight time, as they will focus on the ground contact and will help runners work on that spring off the ground. In addition to this, strength work is also important, as it will help to build stronger structures, and this will help with generating more force or power off the ground. Before literally ‘jumping’ into all exercises I would always consider what level you are at with this type of work and whether you have done it before. It’s always better to start at a lower level and build up, therefore the drills I have recommended below, have been categorised into different levels.
Beginners (never tried these before or limited practice)
- Double or Single Leg hop and sticks – Hopping from one spot to the other and sticking on landing. These small hops can help with control and initial ground contact of landing back underneath the body
- Double or Single Leg continuous hops – This is a continuous hop when you look to spring back of the ground. This will help practice on that quick ground contact.
Intermediate (have tried some drills before and include them for time to time)
- Double or Single Leg continuous hops – This is a continuous hop when you look to spring back of the ground. This will help practice on that quick ground contact.
- Ankle dribbles – This drill focusses on stepping directly over the height of your ankle (hence the name) driving down to land on your heel and transitioning through the full length of the foot as you take the next step (dribble) back of the ground.
Advanced (continually perform drills and are confident with progression)
- Ankle dribbles – This drill focusses on stepping directly over the height of your ankle (hence the name) driving down to land on your heel and moving through the full length of the foot as you take the next step (dribble) back of the ground.
- B-Skips – The B-skip is a great drill to practice the backward motion of pulling/scraping the foot back down underneath the body and onto the ground.
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