To cover more ground with each step while walking or running you need to lengthen your gait. Gait is the description of the biomechanics of how you walk and run. The state of your muscles, joints, connective tissues and sensory feedback determines your gait. In order for your gait to lengthen you need to increase the strength of your leg muscles, flexibility of the hips and increase the range of motion of your ankles.
About Gait
Gait is the combination of timing and movements of muscles and joints in your leg while walking and running. Strengthening leg muscles and increasing joint mobility are prerequisites for a longer gait. However, gathering visual and motor feedback and finding your personal gait and rhythm are equally important. Combine regular running with strength and flexibility exercises for the best results.
Hip Extensions
Hip extensions can develop flexibility and strength in your hips. Hip extensions can also train you to apply force when your feet are behind your hips. As your gait lengthens you will be applying force further behind your hips. The maximum length of your effective gait will be partially determined by your ability to apply force in this way. To perform hip extensions, lie flat on your back with you feet on the floor and knees pointed upward. Allow a bit of space between your heels and hips. Your arms should be straight by your side with your palms down. Push through your feet and raise your hips slowly, holding for a second at the top position. Slowly lower your hips to the floor. Repeat for three sets, building up to 50 repetitions per set.
Kettlebell or Dumbbell Swings
Swings performed with either a kettlebell or dumbbell are a great way to build strength and endurance in the hips and legs as well as cardiovascular endurance. Swings will help you build the sustained power needed for a longer gait. Stand with your feet slightly more than shoulder-width apart holding the kettlebell or dumbbell in one hand. Thrust forward with your hips and swing the weight upward. Avoid using your arms to move the weight -- your arms should be like a chain with a wrecking ball on the end. Fully push forward and lock your hip joints. Switch hand as your grip fatigues. Build up to several sets of 50 repetitions.
Bodyweight Squats
Ankle flexibility and strength are critical for running with a long gait. In addition to strengthening the muscles of the legs, deep bodyweight squats develop ankle strength and range of motion. As you begin you may hold an object to help support your weight. Using the hip flexor muscles on the front of your legs, pull your body downward until the crease in your hips is below your knee. Keep your knees above your ankles to prevent knee injury. Gradually work lower until your upper legs touch your lower legs as your ankle flexibility improves. Work up to three sets of 50 repetitions.
Safety
If you have an injury or physical impairment it is best to work with a certified physical therapist. Consult with your doctor before beginning a new fitness program or new exercises. Be sure to eat a nutritious and healthy diet while exercising. Drink plenty of fluids during workouts, especially in hot environments, to prevent dehydration. Artificially pushing yourself to lengthen your gait without building up strength and flexibility will increase your risk of injury.
References
- National Center for Physical Activity and Disability: Exercise to Improve Gait Abnormalities
- "Convict Conditioning"; Paul Wade; 2010
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
