Have you ever heard of the term 'strides'? Professional athletes often incorporate them into their training routines, whether they're short distance track athletes or ultra-runners.
However, recreational runners often overlook this training tool, much like warm-up and cool-down exercises.
So, what exactly are strides? They are short bursts of acceleration or pick up in speed, typically lasting 15-30 seconds and performed at around 95% of your top speed, depending on your ability. It's recommended to add 4-6 strides into your running, with a 60-90 second recovery, either through standing or walking. Strides are not an aerobic workout, so taking full recovery time is crucial to fully benefit from them.
Strides are not a quality session, but rather an opportunity to improve your running economy. They involve running faster over a shorter distance, staying relaxed, and maintaining a good arm and knee drive.
When should you perform strides? There are two key times to do them. Firstly, incorporate them into your warm-up, especially if you are about to do a quality session or a race, to prepare yourself for running at a faster pace. Secondly, complete strides after an easy run to relieve any stiffness or tension and to increase your range of motion and running economy.
The benefits of strides are numerous and yet many runners still don't do them. Some of the benefits include:
-They don't take much time to do
-They help to loosen up after an easy run
-They improve running economy
-They prepare you for a faster quality session
-They help new runners prepare for running at a faster pace during quality sessions.
So, why not give strides a try and see how you get on? If they're good enough for elite -athletes, they're certainly good enough for you. If you want to know more or are interested in -coaching, please get in touch via email or by completing the coaching form.
Remember, #LaceUpTurnUp!
