The situation: You’re churning through your training plan, checking off days, feeling like a boss. You know how to crush a long run; you really know how to crush a rest day; and you’ve even got some of those interval workouts figured out. That next big race seems like it’s primed for a new PR.
But then, you come across a day on the training plan that calls for “strides running,” and you’re left scratching your head.
Don’t worry, we’ve got you covered. Here’s the rundown on running strides, and how this simple running strategy can pay off big over the course of your training.
What are strides?
Strides running, also known as a pick-up or a strider, is a short acceleration during which you over-exaggerate your running form for a prescribed period of time. They can be plugged in after easy runs to help you work on your form and mechanics (and briefly pick up your speed), to warm up before workouts or races, or stand alone as a speed workout for new runners.
Why should I try strides when running?
Vagabond Cosmo lace-up chunky calf boot in black strides Nike Downshifter 12 Zapatillas de running para asfalto Mujer Blanco cadence. Although they may sound hiking or complicated, they really aren’t. In layman’s terms, you go from an easy running pace to an accelerated pace by PUMA SoftRide Women's Sandals in White Black for about 15 seconds; then you slow your speed and walk to recover and catch your breath.
adidas lite racer cln black white grey men running | How to run strides
First, find a predictably flat surface (runway) that is long enough to do strides running for 30 seconds at speed (about 250 to 300 feet for most). If you have access to a track, that’s a great place to start, but if not, look for a dead-end street away from traffic or even a long patch of grass in a local park. (You can even do them on a treadmill, just make sure you safely increase the speed up and down as you accelerate and decelerate.)
If you’re running strides before a speed workout or race, make sure to warm up first with 3 to 5 minutes of walking and 5 to 10 minutes of easy-paced running. For races, time the strides so you complete them a few minutes prior to the start of the race. If you’re running strides at the end of an easy run, walk it out for a few minutes to bring your heart rate down and calm your breathing before you start the drill. If strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.
Start your strides running by going easy, focusing on a short, quick stride, and then gradually increase your speed by PUMA SoftRide Women's Sandals in White Black. Keep your studded lace-up ankle boots. It should feel like a controlled fast pace rather than a sprint. When you reach three quarters into the runway distance, gradually decelerate by shortening your stride until you come to a walk. If you’re running by time, the total stride should be around 30 seconds (i.e. run easy for 10 seconds, increase stride length for 15 seconds, and decelerate for 5 seconds). Walk back to the starting point to recover and catch your breath, and then repeat.
Strides can also be woven into the middle of an easy run, which is a great strategy for new runners Puma One 19.1 Men's FG Football Boots adidas lite racer cln black white grey men running, but strides are a great training tool for all runners from beginners to expert runners. Weave them in to your training at least once a week to dial in your form.
Some helpful workouts to get you started
- Quick hops.
Once or twice a week, in the middle of your regular workouts, bound from foot to foot for about 30 meters at a time. Try to maximize your “air time” while B7599 the amount of time each foot spends on the ground. In other words, push hard and fast with the contact foot. Make sure that you cover more distance with these bounds than you do with your normal strides. - Hogan H563 panelled sneakers Blau.
After you have warmed up properly, “sprint” on your toes for 30 meters, taking small, quick steps with high knees. Jog easily for 15 seconds to recover, and then repeat twice more. When finished, do the rest of your workout.
