Strides
“Strides, ready, go!”
Strides are an excellent way for runners to perform their best on workouts and at races. Let’s explore what strides are, and how you can implement them into your running routine.
What are strides?
Strides are short, fast bursts of running that typically last 15 to 30 seconds or covering 50 to 100 meters. They are run at a pace quicker than a regular run or jog. Runners use strides after the initial warmup to further prepare themselves for a more intense workout session. Strides can be done in tandem with other drills, such as A-skips, B-skips, and high knees, before a workout or race. They can also be included at the end of an easy run to get the legs moving.
How to perform strides:
After doing your warmup jog/run, find a flat stretch where you can run interrupted for 50-100 meters. Ensure the surface is suitable for running; avoid areas that are too slippery, rocky, or have too many holes. Tracks and football fields are good choices as they have distance measurements you can follow. Begin by putting in a moderate amount of effort, and gradually accelerate to 75-90% of your top speed as you progress through the stride. Hold that pace until you get near the end, then decelerate to a walk or stop. After you catch your breath, you can start on the next one. In terms of relative effort, strides should feel hard but should not be an all-out effort. You don’t want to tire yourself out before the actual run. The primary goal is to focus on good form while remaining relaxed.
Benefits of strides:
Whether you’re a high school athlete or a recreational runner, you can benefit from strides. Here are some ways strides can be helpful to your running:
Pacing: Strides can help you practice running at the pace you want to run for your workout or race. You can use strides to remember what that pace feels like so you will be ready to run it later on.
Warmup: Strides elevate your heart rate as well as prepare your legs and respiratory system for faster paces. This allows you to be ready and prevents your body from going into shock after a sudden and large increase in effort. In essence, you’re giving your body time to warm up or “wake up”.
Speed: For both sprinters and distance runners, strides can help you build speed and practice the final kick of a race. Consistently doing strides helps your respiratory system, circulatory system, and muscles become more efficient.
Form: Sprinters often use strides to practice proper form, biomechanics, powerful accelerations, and safe decelerations. Distance runners also benefit from improving their form.
Mental: Strides allow you to get more comfortable running at a faster pace. Eventually, you will get accustomed to how it feels to push yourself and be able to replicate it during races and workouts.
When should you do strides?
There are many instances where strides come in handy. Here are some ways to incorporate strides into your training:
Before a race/workout: Strides are a good shakeout for races and workouts to do at the end of your warmup.
After an easy run: Adding a few strides after mileage days allows you to combine some fast running with your regular running. Strides help with maintaining speed, especially for distance runners.
As a workout: Strides can be a workout themselves. This is especially useful for beginner runners wanting to ease into fast training.
Conclusion:
Strides are a valuable tool for all runners looking to get faster. While they are commonly used to prepare runners for hard efforts, they can also be used to improve speed, form, and pacing. Strides are worth trying if you want to tap into those faster paces and perform your best on your next race.
Sources:
Carey, Elizabeth. “Everything You Need to Know About How to Run Strides.” RUN, 24 January 2024, https://run.outsideonline.com/training/getting-started/how-to-run-strides/. Accessed 21 April 2024.
Sayer, Amber, and Katelyn Tocci. “Running Strides Guide: Everything You Need To Know To Get Faster.” Marathon Handbook, 16 January 2024, https://marathonhandbook.com/running-strides/. Accessed 21 April 2024.
“What Are Strides in Running? How to Run Strides - 2024.” MasterClass, 29 July 2022, https://www.masterclass.com/articles/what-are-strides-in-running. Accessed 21 April 2024.