Many runners find it perplexing to understand what is meant by running strides. Possibly you have come across this phrase on your exercise routine or heard somebody referring to it as part of running quickly, but are uncertain if you’re doing it correctly.
Don’t fret – those who partake in running have an extensive language that is not always understood by runners, whether they are just beginning or have been running for years.
Jogging strides can offer a plethora of advantages to both newcomers and more experienced runners who are striving to enhance their running performance.
Running Strides
A stride is a quick sprint covering a relatively short distance of approximately 50m to 100m. This isn’t a mad dash; instead, it is a gradual acceleration to a speedier rate while stressing accurate form.
Strides should not be done as fast as possible or with the highest amount of exertion.
You should aim to feel like you are putting in an effort of 7-8 on a scale from 0-10, or running at 85% of your fastest possible pace. They let you use up more time sprinting at a quicker speed without having to rest as you would if you were doing an interval exercise.
Running strides can also be referred to as striders, stride-outs, or accelerations.
- Depending on your skills and fitness level, one stride should take you roughly 20-30 seconds.
- You can begin with three strides and increase to six strides after four to six weeks of consistently incorporating them into your running routine.
- Between each stride, walk or stand for about 90 to 120 seconds to catch your breath.
Do not speed through running strides as they are not an aerobic exercise. Decreasing the amount of time required to recover after running strides yields no advantages and won’t enable you to reap the rewards of running strides.
Running with strides is a good way to enhance your running skill and also can be a wonderful shortened speed practice for new athletes.
Why Should You Do Running Strides
By including running strides into your training plan, any kind of runner – from the everyday jogger to those running a marathon – can reap the rewards.
It is common to observe someone running a workout of three miles at an easy pace plus five strides during a race week as it allows them to obtain a speed boost without overworking their body.
By taking long steps, you can better your running posture and technique, which could reduce the probability of being hurt and assist you in getting rosy for a significant event.
At the beginning of the competition, you can increase your speed immediately without worrying about getting injured since it can warm your muscles, steadily accelerate your heart rate, and relax your joints and tendons.
Nevertheless, it is suggested that only shorter-distance races, like a 5K or 10K, should involve this type of activity before the race; it would be more advantageous to save that energy for a marathon.
Other things these short bursts allow you to do include:
- Practicing foot turnover, instead of reaching for the next footfall to go faster
- Helps shake off some cobwebs from easy running
- They are so short they won’t shoot up your heart rate
- Improve your running cadence
- Provides a great dynamic stretch
- Helps beginners transition to faster workouts.
LHR runners could choose to add 3 or 4 sessions of running at the conclusion of their weekly workout if desired. It is pleasing to have the option to switch between a slower and faster pace, allowing for more dynamic motion when necessary.
Yes. Many celebrated athletes recommend doing them, and they’re an ideal way for novice joggers to start to insert pacing without being overly scared or pushing themselves too hard and putting themselves in danger.
When Should You Run Strides
There are largely four times that runners will benefit from running strides:
- Post short training run
- Post long run
- Pre high-intensity training session
- Pre-race
A good way to grow accustomed to the transition from aerobic to anaerobic running is to repeat short training runs, performing anywhere from 4 to 6 strides over a span of 50-100 meters. The running experience should be pleasant and natural, concentrating on a solid style of running, while remaining calm.
Once you feel comfortable with the strides, you can incorporate them into your long run activity; this helps your body keep up the correct running form while feeling tired.
As previously noted, if you finish off your long runs with a set of quick strides, it can be very beneficial in aiding your ability to rapidly switch gears during a race – an especially significant advantage during 5k and 10k races.
Despite the fact that you’ll be tired, begin slowly and gradually increase the intensity of your strides. The goal is to preserve proper jogging posture, and you’ll also be providing the body with an effective energetic stretch which starts the healing process.
Coaches that are experts in distance running often rely on the strides mentioned to assist their athletes in transitioning from running aerobically to the onset of a series of high intensity workouts.
As you approach the pre-high intensity training session or race, you should gradually increase your speed until you’re adequately warm and can handle the quick speed of the initial repetition of the session or initial part of the race.
The steps you take should be tailored to the exercise program you are about to do. For instance, if you have an interval workout involving hills planned, it would be beneficial to warm up with a few strides up an incline in order to better ready your body for the upcoming workout.
Striding before a competition generally makes up the final piece of the preparation. For the high intensity training, the exercises should be tailored to the landscape or track you plan to compete in.
In a track race, it is advantageous to use the track surface for the finishing strides.
Where To Run Strides
When beginning, the most suitable area to do strides is on a smooth area where you are able to run quickly throughout the proposed length.
Some find it helpful to take advantage of a soccer field once they have completed their jog on the lawn. For the stride, use the distance of the pitch, and then you can jog across the width for recovery.
If your physical condition gets better, maybe you would like to do some sprinting on the field too. As indicated by its title, you make powerful strides diagonal from one corner to the other, then use the width of the area to rest.
Going up an incline while jogging is becoming more frequent among users. This will give you a boost and help build your power in addition to your swiftness. In addition, you can enhance their running mechanics by augmenting their knee lift.
How To Do Running Strides
Now that we are aware of the reasons why interval workouts appear in training regimens, how can we do them correctly?
First, locate a smooth and level surface that is sufficient in length to enable you to sprint at your max speed for 30 seconds while performing strides. If you have the opportunity to use a track, take it. In the absence of a track, any dead-end street clear of cars or an extended piece of grassy land in a park would suffice.
Understand the difference between what a stride is and what it is not. When an individual begins setting apart lengths of time such as 8 repetitions of thirty seconds, this is no longer considered a ‘stride’. Strides are done after you finish your run and look like this:
- Short relaxed sprint
- Shorter than .1 mile (yes SHORT)
- It’s a quick pick-up, then back to recovery
- 85% effort, but everything stays relaxed, no straining
- You’ll take a full recovery between strides, which could mean 2 minutes of walking or easy jogging
- Think of quick feet, not longer strides
- Think about squeezing your glutes
Do not view this as an opportunity to improve your time or become quicker. This exercise will help you to increase your speed, however it is not a form of physical activity. Don’t worry about the clock, just perform a quick burst of activity, then rest and begin again.
This should not be a race, but rather a steady yet quick tempo. When you have traveled around three-fourths of the runway length, begin to ease off your pace by decreasing your step length until you are in a walking motion.
Your stride, counted over 30 seconds, should be divided into 10 seconds of a slow, steady jog, 15 seconds of lengthening your stride, and 5 seconds of slowing back down.
How Many Strides Should You Do
Generally, for most runners, there is no requirement to do any more than 3-6 strides. You should plan to include them into your routine each week, once you have created a secure running foundation. These should be at the conclusion of your easier runs, or your more challenging ones.
This is unlike intervals where you run a fixed distance for a predetermined duration with a specific period of rest in between. As an alternative, try to push yourself to go a bit faster than usual for a short period and then slow down to catch your breath.
Running Strides – Other Considerations
Speed can be calculated by multiplying the number of steps taken in a certain time period with the length of each step. One major aim of running strides is to improve your step length while staying quick with your steps.
Examining both parts independently and modifying some of your practice, you should be able to amplify your topmost running speed.
Increasing your pace can be enabled by running down a slight incline. Nikolay Osolin, a renowned Russian trainer, checked the step rate of a collection of athletes and saw that habitual downhill running brought about a bump of 17% in step rate.
Take precaution and locate a hill that has an incline of 2-3% downwards, then do 4-6 repeats.
Incorporating strength training into your workout routine may help to increase your stride length. This will allow you to go farther with each step.
Frank Horwill observed that his athletes had a 5cm increase in their stride length, on average, after strength training every two days for twelve weeks.
Running without shoes on grass is gaining in popularity and several top running trainers are including it in their athletes’ workout programs. The concept is that the competitor can reinforce the tendons and ligaments surrounding the foot and augment the might and resiliency of the calf muscles.
Remember, it is best to only attempt this after you have been running sprints regularly and have experience with running unshod. Take it slow and do four strides followed by a rest break.
Strides Workout – Running Strides Drills
Attempt to utilize the following recommendations to guarantee you get the most advantages from your exercise.
Beginner Strides Drill
- Find a straight of between 50 and 100m where you’re not likely to face any obstacles in the form of other runners or traffic!
- Start slowly and gradually increase your pace.
- Focus on feeling relaxed and in control.
- Don´t aim to run as fast as possible!
- A slight forward lean of the upper body will help you feel relaxed.
- Jog or walk back to the start after every stride.
- Aim to repeat 4 to 6 efforts and as your fitness improves, add 2 more.
Advanced Strides Drill
Follow the advice above around feeling relaxed and maintaining good running form and then do the following:
- Run 2-3 strides on a flat straight path.
- Then find a hill where you can run 2 strides uphill, following by 2 strides downhill.
- Repeat this 2 times per week after you runs.
Side notes
Ending a running workout with a fast-paced stride can be beneficial for runners of all skill levels and experience levels. Incorporate these activities into your weekly exercise plan and as you go on, you can do them on inclines, or go downhill, or even go barefoot on the grass.
Progressions of short bursts of speed in which a gradual increase in speed is incorporated are known as strides.
A sprint, which is a quick run at a quicker-than-normal pace, is accomplished over a distance of between 50m and 100m.
This is not a race to the finish line; instead, it is a methodical acceleration of pace that requires good running technique.
Therefore, strides should not be run at maximum effort.
If you stick with it, you will see significant progress in beating your record times in most running events.
