Maybe you have felt that you are too short for running, or maybe too tall. But don’t be so quick to cross out running out of your possible hobbies yet. In this post, we will be exploring if height really influences running performance.

Let’s dive into the science to understand how height affects speed, endurance, and overall running.

Note: For the purposes of this post short is below average height (5’6 or lower) and tall is above (6’0 or above)

1. Stride Length and Frequency

Taller runners likely have longer legs than shorter runner, which means a longer stride length. This may be beneficial in some forms of running, particularly at longer distance or on flat courses. 

However, how long you cover with each stride doesn’t determine your entire speed. Stride frequency— how quickly a runner’s legs move—plays an equally crucial role. Shorter runners typically have a higher stride frequency and can match the speed of taller runners by taking quicker steps. 

If you are interested in running quicker, you should aim for a longer stride with a greater frequency of steps.

2. Body Mass and Energy Efficiency

Taller runners may carry more body mass, as larger frames naturally come with more bone mass. This extra weight can require consuming extra energy, especially over long distances.

For shorter runners, who tend to have lighter frames, less energy may be needed to maintain speed over extended periods. 

However, taller runners do not need to fret as training and conditioning can overcome having to expend spending more energy. It is recommended that taller runners use their stride length to their advantage when running, so that they would not have to spend more energy.

In fact, if a tall runner and a short runner have the same stride length, then the tall runner may consume more energy.  

3. Oxygen consumption

Oxygen uptake (VO2 Max) is the amount of oxygen a runner uses at a given pace and is crucial for distance. Studies show that shorter runners often have better oxygen uptake because their bodies may work more efficiently to produce movement.

 Taller runners may experience a slight disadvantage in this regard, especially because they need oxygen to a larger body. Height alone doesn’t determine running economy, however, as training and practicing running in the most efficient way possible can help overcome disadvantages.  

Sprinting vs. Distance Running: How Does Height Play a Role?

The demands of sprinting differ dramatically from distance running, and so does the effect of height.

Sprinting

Sprinters rely on explosive power, and height may provide certain advantages. As said above, taller sprinters benefit from a longer stride, which means they cover more ground with fewer steps. 

Maintaining control and high cadence with long legs requires high muscle strength and efficient coordination. People used to think that shorter sprinters have an edge as they rely on faster foot placement and have greater strides with lower effort as they are much shorter.

However, Usain Bolt is an amazing sprinter who is very tall and uses his stride length as an advantage.

Distance Running

For endurance events, shorter runners may have a slight advantage. Since short runner have lighter frames, they can maintain a high cadence for extended periods with relatively lower energy cost to taller runner. 

Elite marathoners, for example, are often medium or shorter stature (such as Eliud Kipchoge), with an efficient running technique that owes them to conserve energy over hours. Still, taller runners can also be highly successful in distance running. 

Unfortunately, it is rare to find elite marathon runners above 6 foot. However, there are people who show that it is possible to become a good marathoner regardless of your height. For example, Luke Puskedra who is 6’4 and has an elite time of 2:10:24.

For distances such as 5k or 10k, taller runners can still be the one of the best or be equally as good as shorter runners.

If you’re interested in improving at the 5k: https://runxperience.com/5k-improvement-workouts/ 

Muscle Fibers

There are two main types of muscle fibers: fast-twitch, which aid in explosive movements (important in sprinting), and slow-twitch, which support endurance activities.

Shorter runners often have a higher proportion of slow-twitch fibers, especially if they excel in distance events, while taller athletes may have a greater number of fast-twitch fibers, favoring.

Of course, these tendencies aren’t strict rules, and training can heavily influence muscle fiber composition. Regardless of height, runners can improve their performance by training their respective muscle fibers to build them up.

Is There an “Ideal” Height for Running?

There’s no single ideal height for running. Many factors—like running form, muscle composition, mental stamina, and body type—are just as influential as height. However, we can look at trends within specific events:

• Sprint Events: Generally, sprinters are taller than distance runners. Being shorter could provide an advantage if there is quick turnover (200 meters).

 Height generally provides an advantage in stride length, allowing elite sprinters to maximize their speed and cover distance more quickly as they do not need to expend too much energy.

• Middle-Distance and Long-Distance Events: Runners in these events come in a range of heights. Successful athletes are both above and below average height. 

The most crucial factor here is running economy and the ability to sustain a steady, efficient pace. In terms of marathons or longer-distance events, many runners are shorter on average.

How to Make the Most of Your Height as a Runner

Regardless of your height, there are ways to optimize your performance and run to the best of your ability.

1. Focus on Technique: For taller runners, working on stride efficiency and turnover speed is essential. Avoid over striding, which can increase energy expenditure and slow cadence. 

Do not force yourself to stretch your legs to far either. Try practicing flexibility if you are a taller runner to get the most out of your legs. Shorter runners should focus on quick, efficient steps without trying to unnaturally lengthen their stride.

2. Conditioning for Your Body Type: Tall runners may benefit from exercises that increase core stability and lower body strength, while shorter runners can focus on maximizing endurance through aerobic conditioning.
3. Embrace Your Strengths: Taller runners often excel at sprints or interval training, while shorter runners tend to shine in endurance activities. Play to your natural strengths, but don’t be afraid to experiment with various running distances and training techniques to find your best fit.

Final thoughts

Height is one piece of the complex puzzle that makes up running performance, but it’s by no means the defining factor. While certain heights may lend themselves better to specific types of running, success in the sport comes down to a combination of training, determination, technique, and mental resilience.

So whether you’re tall, short, or somewhere in between, remember that the road to becoming a faster, stronger runner is open to everyone willing to put in the work!