Chug-along-chica!

I'm not going to try the math but here is what I have heard. Most elite runners run with a faster turnover than less well trained runners. The good runners run at 90 steps per minute (or 180 depending on if you count each footfall or just your left). To count it out imagine hearing a waltz in your head (one-two-three one-two-three). Of course that only works if you don't pick a very slow waltz.

You are right about the turnover vs pushoff thing. Pushing off shouldn't be the feeling you feel when you run (unless you are sprinting or doing hills). Your foot should hit almost directly under you and then you should bring your heels up behind you. Don't keep your foot on the ground a long time. Watch your little boys run and run like them. Kids naturally have good form. Look at how high their heels kick up behind them when they run and how their feet hit under them rather than in front.

I would not worry too much about the math so much as the feel. Your stride should feel as light as possible, and do what it takes to make it happen. Overtime as you put in the miles your body will learn the best turnover for the way it is. I think it is a mistake to aim for a certain stride length or turnover. However, for most runners the feet naturally linger on the ground, and visualizing that the ground is hot and you do not want to stay on it for too long usually helps.

Wow Lybi! I can't believe you still had enough energy to go running after driving your kids home yesterday! I'm way impressed. Good job!

Math is too tough a way to earn commando points. Welcome back. Sasha is always right, light on your feet whatever the pace is the goal. Lumbering with a heavy footstrike is not the way, hard on the road. A few of my running buddies, we listen for silent feet. It also means less chance of injury and more longevity in running. By the way, being light on your feet is easier said than done, it often takes months or years to perfect.

Funny night at dinner. I took my two daughters to dinner. They were both showing off the "guns" bi and tricepts from working out. I had to show mine from working out the last two months. They are great girls. My oldest is an RN and the youngest is a radiation therapist.

What? Am I the only one who thinks about math during my runs? Fractions if I'm on the track, calculus if I'm on the road. Yuck, you guys are right, I need to start running with my music.

Don't worry, I crunch numbers all the time on my runs, though usually calculating pace, etc. And for strides, you usually don't want to fall much below 180 steps per minute, like Heber said. To run faster, increase your steps per minute. When I am racing I will be as high as 195.