Stride rate and types Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride. During running, the speed at which the runner moves may be calculated by multiplying the cadence (steps per minute) by the stride length. Running is often measured in terms of pace, expressed in units of minutes per mile or minutes per kilometer (the inverse of speed, in mph or km/h). Some coaches advocate training at a combination of specific paces related to one's fitness in order to stimulate various physiological improvements. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long-distance runners tend to have more relaxed strides that vary. Health benefits Cardiovascular While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self-esteem and emotional state. Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity. Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose (e.g., marathons) might have an opposite effect associated with cardiotoxicity. Metabolic Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run. Running increases one's metabolism, even after running; one will continue to burn an increased level of calories for a short time after the run. Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. While running, it is best to