Are you looking to improve your running form and speed? If so, running strides may be the answer you’ve been searching for. Strides are short bursts of acceleration that are performed during a run. They can help you improve your running mechanics, build running strength and endurance, and increase your overall speed.
Strides are a great training tool for runners of all levels, from beginners to experienced athletes. They can be performed at any point during a run, but are typically done at the end of an easy run or before a high-intensity training session. By incorporating strides into your training routine, you can improve your running form, boost your cardiovascular fitness, and become a faster, more efficient runner.
What Are Running Strides?
Definition of Running Strides
Running strides, also known as accelerations, are short bursts of running at a faster pace than your normal running speed. They are typically done for 20-30 seconds at a time, with a recovery period in between. Strides are often used as a warm-up or cool-down exercise, but can also be used as a training tool to improve running form, speed, and mechanics.
Purpose of Running Strides
The purpose of running strides is to improve your running economy and biomechanics. By practicing good running form and increasing stride length, you can improve your speed and efficiency while running. Strides also help to activate fast-twitch muscle fibers, which can improve your overall speed and power.
When done as a warm-up, strides can help prepare your body for a more intense workout. They increase blood flow to the muscles, which can help reduce the risk of injury. As a cool-down exercise, strides can help flush out lactic acid and reduce muscle soreness.
How to Do Running Strides
To perform running strides, find a flat, safe stretch of ground that is at least 50-150 meters long. Start with a slow jog and gradually increase your speed until you are running at about 70-90% of your maximum effort. Hold this pace for 20-30 seconds, then gradually slow down to a jog again. Repeat this process for 4-6 repetitions.
It’s important to maintain good running form while doing strides. Focus on keeping your shoulders relaxed, your arms swinging naturally at your sides, and your feet landing softly on the ground. Aim to increase your stride length with each repetition, but don’t sacrifice good form for speed.
Benefits of Running Strides
Incorporating running strides into your training routine can have several benefits, including:
- Improved running form and mechanics
- Increased stride length and speed
- Activation of fast-twitch muscle fibers
- Reduced risk of injury
- Improved running economy and efficiency
Overall, running strides are a simple but effective way to improve your running performance. By incorporating them into your training routine, you can become a faster, more efficient runner with better biomechanics and reduced risk of injury.
How to Do Running Strides
Running strides are a great way to improve your running form, increase your speed, and reduce your risk of injury. Here’s how you can do it:
Warm-Up
Before you start running strides, it’s important to warm up properly. You can warm up by doing 5 to 10 minutes of easy running, followed by some dynamic stretches to loosen up your muscles. This will help you avoid injury and get your body ready for the workout.
Execution
To execute running strides, find a flat, safe 50 to 150-meter stretch of runnable ground. Start with 3 to 4 strides, and gradually increase to 6 to 8 strides over time. Here’s how to perform a stride:
- Start with a short, quick stride, focusing on a high knee lift and a powerful push-off.
- Accelerate gradually to 70 to 90 percent of your top-end speed over 10 to 15 seconds.
- Hold that speed for at least 10 seconds.
- Slow down gradually over the next 10 to 15 seconds.
Between each stride, walk or stand for about 90 to 120 seconds to catch your breath.
Cooldown
After you’ve finished your running strides, it’s important to cool down properly. You can cool down by doing some easy running or walking, followed by some static stretches to help your muscles recover.
When you’re doing running strides, it’s important to focus on your form and mechanics. Here are some tips to help you maintain good form:
- Keep your stride length short and quick.
- Focus on a high knee lift and a powerful push-off.
- Increase your turnover rate by taking more steps per minute.
- Keep your effort level moderate, and avoid pushing yourself too hard.
- Maintain your running balance, and avoid leaning forward or backward too much.
- Use a full range of motion, and avoid shuffling or dragging your feet.
By following these tips, you can improve your running form, increase your speed, and reduce your risk of injury.
Benefits of Running Strides
Running strides are a simple yet effective way to improve your running performance. Incorporating strides into your training routine can provide several benefits, including:
Improves Running Form
Running strides can help improve your running form by teaching your body to move more efficiently. When you perform strides, you focus on maintaining good posture, engaging your core, and landing softly on your feet. This helps you develop better running mechanics, which can reduce the risk of injury and improve your running economy.
Increases Speed
Running strides are a great way to increase your speed. By performing short bursts of high-intensity running, you can train your body to run faster. Over time, this can help you develop a faster stride length and a higher running speed.
Reduces Risk of Injury
Running strides can help reduce the risk of injury by improving your running form and mechanics. By focusing on maintaining good posture and landing softly on your feet, you can reduce the impact of each stride. This can help prevent common running injuries, such as shin splints, plantar fasciitis, and IT band syndrome.
In addition to these benefits, running strides can also help with recovery and heart rate training. By performing strides after a short or long run, you can help flush out lactic acid and improve your heart rate recovery time. This can help you recover faster between runs and improve your overall fitness.
Overall, running strides are a simple yet effective way to improve your running performance. By incorporating strides into your training routine, you can improve your running form, increase your speed, and reduce the risk of injury.
Types of Running Strides
When it comes to running strides, there are different types you can do to improve your running form, speed, and mechanics. Here are some of the most common types of running strides:
Short Strides
Short strides are typically done after a short training run or as part of a warm-up routine. They involve running 4-6 strides over 50-100 meters at a regular pace. Short strides help your body adjust from aerobic to anaerobic running and can improve your running economy.
Long Strides
Long strides are usually done after a long training run or as part of a cooldown routine. They involve running 4-6 strides over 100-200 meters at a regular pace. Long strides help your body recover from a long run and can improve your stride length and speed.
Striders
Striders are a type of stride that involves running at a faster pace. They are done before high-intensity training sessions or races to help your body get used to running at a faster pace. Striders typically involve running 4-6 strides over 100-200 meters at a gradually increasing pace, reaching about 95% of your maximum speed.
When incorporating running strides into your training plan, it’s important to start with a lower number of strides and gradually increase over time. For beginners, starting with 4 strides per session is recommended, and gradually increasing to 6-8 over time.
Remember to focus on your mechanics and effort during running strides, rather than just speed. Proper form and effort will help you get the most out of your stride training and improve your overall running performance.
When to Do Running Strides
Running strides are an excellent way to improve your running mechanics and increase your speed. They are short bursts of acceleration, typically lasting between 20-30 seconds, followed by a period of rest. But when should you incorporate them into your training plan? Here are a few suggestions:
Before a Race
Running strides are a great way to warm up before a race. They help to increase your heart rate and get your muscles ready for the intense effort ahead. Incorporating strides into your pre-race routine can also help you to feel more confident and mentally prepared.
During a Workout
Strides can also be incorporated into your speed workouts. After completing your main workout, doing a few strides can help to improve your stride length and mechanics. They can also help to increase your heart rate and improve your overall fitness.
Recovery Days
On recovery days, it’s important to give your body a break from intense training. However, incorporating a few strides into your recovery run can help to keep your muscles active and prevent stiffness. Just be sure to keep the intensity low and focus on form rather than speed.
In summary, running strides can be incorporated into your training plan in a variety of ways. They can help to improve your running mechanics, increase your speed, and prepare you for races. Whether you do them before a race, during a workout, or on a recovery day, incorporating strides into your training plan can help you to become a stronger and faster runner.
Tips for Running Strides
Find Flat Surface
When it comes to running strides, finding a flat surface is important to avoid any risk of injury. Look for a dead-end street, a track, or a treadmill. Avoid running on an uneven surface, as it can cause muscle strain or imbalance.
Start Slow
Before you start running strides, make sure to warm up with an easy or base run for at least 10-15 minutes. Start with a controlled fast pace and gradually increase your speed. It’s important to start slow to avoid any risk of injury.
Gradually Increase Speed
As you continue running strides, gradually increase your speed. Start with short accelerations and pick-ups, and then move on to longer bursts of speed. Use your perceived RPE (Rate of Perceived Exertion) to monitor your effort level and avoid overexertion.
Use Proper Running Form
Proper running form is essential for running efficiency and balance. Focus on maintaining a high cadence and a range of motion with your arms and legs. Keep your torso stable and avoid any unnecessary movements.
It’s important to note that running strides are typically used as a pre-race or speedwork workout. Distance runners and recreational runners can benefit from incorporating strides into their training routine to improve running economy and speed. However, it’s important to balance strides with rest days and strength training to avoid the risk of injury.
Running coaches can provide guidance on incorporating interval workouts and strides running into your training routine. Biomechanics and GPS technology can also be used to monitor your speed and efficiency during your workout or race.
After running strides, make sure to cool down with an easy aerobic workout and stretching. Remember to listen to your body and adjust your training as needed.
Mistakes Runners Make With Running Strides
When it comes to running strides, there are some common mistakes that many runners make. Here are a few things to watch out for:
Overstriding
One of the most common mistakes runners make with running strides is overstriding. This means that you’re taking strides that are too long, which can lead to injury and decreased efficiency. Instead, focus on taking shorter strides that allow you to maintain good form and a quick turnover.
Not Practicing Enough
Another mistake runners make is not practicing running strides enough. Strides are a great way to improve your running form and increase your speed, but they need to be practiced regularly in order to be effective. Make sure to incorporate strides into your training plan at least a few times a week.
Not Focusing on Form
When you’re doing running strides, it’s important to focus on your form. Make sure that you’re landing on the middle of your foot, keeping your hips stable, and maintaining good posture. If you’re not paying attention to your form, you could be reinforcing bad habits that will ultimately slow you down.
Not Varying Your Stride Length
Finally, another mistake runners make is not varying their stride length. While it’s important to take shorter strides during running strides, it’s also important to vary your stride length during your regular runs. This will help you avoid overuse injuries and improve your overall running efficiency.
By avoiding these common mistakes, you can get the most out of your running strides and improve your overall running performance.
Wrap Up
In summary, running strides are a simple yet effective training technique that can help you improve your running form, speed, and overall performance. By incorporating a few strides into your regular running routine, you can reap the benefits of this training method without adding too much extra time or effort to your workouts.
Here are a few key points to remember:
- Running strides are short, fast bursts of running at a controlled pace.
- Strides can be done before or after a workout, or as part of a warm-up routine before a race.
- Start with a few strides and gradually increase the number over time.
- Focus on good form and a quick turnover of your feet during each stride.
- Take a short break between each stride to catch your breath and recover.
- Strides can help you improve your running efficiency, speed, and overall performance.
Incorporating running strides into your regular training routine can help you become a faster, more efficient runner. By focusing on good form, quick turnover, and controlled bursts of speed, you can improve your running mechanics and build the strength and endurance you need to achieve your running goals. So why not give running strides a try and see how they can benefit your running performance?
