What Are Strides in Running Training and How Do They Influence Your Pace?

Strides in running training are short, fast bursts of running that are typically done at the end of an easy run or as part of a warm-up before a workout or race. They are usually about 20-30 seconds long and are run at about 85-95% of your maximum speed. Strides are not all-out sprints but rather controlled accelerations that help improve your running form, increase your leg turnover, and prepare your body for faster running.

The Purpose of Strides

Strides serve multiple purposes in a runner’s training regimen. Firstly, they help to improve running economy by encouraging a more efficient running form. When you run strides, you naturally focus on good posture, a quick leg turnover, and a relaxed upper body. Over time, this can translate into more efficient running at all speeds.

Secondly, strides are a great way to introduce speed work into your training without the stress of a full-blown interval session. They are short enough that they don’t cause significant fatigue, but they still provide the neuromuscular benefits of running fast. This makes them an excellent tool for runners who are new to speed work or who are coming back from a break.

Thirdly, strides can help to improve your mental focus and confidence. Running fast, even for a short period, can be intimidating for some runners. By incorporating strides into your regular training, you can become more comfortable with running at higher speeds, which can be a big confidence booster come race day.

How to Incorporate Strides into Your Training

Strides are typically done at the end of an easy run, but they can also be incorporated into a warm-up before a harder workout or race. Here’s how you can do them:

After an Easy Run: After completing your easy run, find a flat, straight stretch of road or trail. Run at an easy pace for a few minutes to cool down, then start your strides. Run at about 85-95% of your maximum speed for 20-30 seconds, then jog or walk back to your starting point. Repeat this 4-6 times.
As Part of a Warm-Up: If you’re doing strides as part of a warm-up before a workout or race, start with 5-10 minutes of easy jogging. Then do 4-6 strides, with a full recovery between each one. This will help to activate your fast-twitch muscle fibers and prepare your body for the faster running to come.

The Benefits of Strides

Improved Running Form: Strides encourage you to run with good posture, a quick leg turnover, and a relaxed upper body. Over time, this can lead to more efficient running at all speeds.
Increased Leg Turnover: Strides help to increase your cadence, or the number of steps you take per minute. A higher cadence is often associated with more efficient running and a lower risk of injury.
Enhanced Neuromuscular Coordination: Running fast, even for short periods, helps to improve the communication between your brain and your muscles. This can lead to better coordination and more efficient movement patterns.
Mental Confidence: Strides can help to build your confidence in running at faster speeds. By practicing running fast in a controlled environment, you can become more comfortable with the sensation of speed, which can be a big advantage in races.

Common Mistakes to Avoid

Running Too Hard: Strides should be fast, but they shouldn’t be all-out sprints. If you’re running so hard that you can’t maintain good form, you’re going too fast.
Not Recovering Fully: Make sure to take a full recovery between each stride. This means jogging or walking back to your starting point and taking a few deep breaths before starting the next stride.
Doing Too Many Strides: Strides are meant to be a supplement to your training, not the main event. Doing too many strides can lead to fatigue and increase your risk of injury. Stick to 4-6 strides per session.

Strides and Race Preparation

Strides can be particularly beneficial in the lead-up to a race. In the final weeks before a race, many runners reduce their overall mileage and focus on sharpening their speed. Strides are a great way to maintain your speed without overdoing it. They can also help to keep your legs fresh and ready for race day.

Strides for Different Types of Runners

Beginner Runners: For beginners, strides are a great way to introduce speed work into your training without the stress of a full interval session. Start with just a few strides and gradually increase the number as you become more comfortable.
Intermediate Runners: Intermediate runners can use strides to improve their running economy and prepare for faster workouts. Incorporate strides into your regular training routine, especially in the weeks leading up to a race.
Advanced Runners: Advanced runners can use strides to fine-tune their speed and maintain their fast-twitch muscle fibers. Strides can also be used as part of a taper to keep your legs sharp without overtraining.

Strides and Injury Prevention

One of the great things about strides is that they are low-risk compared to other forms of speed work. Because they are short and done at a controlled pace, they are less likely to cause injury than longer, more intense intervals. However, it’s still important to listen to your body and avoid doing strides if you’re feeling fatigued or dealing with an injury.

Conclusion

Strides are a simple yet effective tool for improving your running form, increasing your leg turnover, and preparing your body for faster running. Whether you’re a beginner or an advanced runner, incorporating strides into your training can help you become a more efficient and confident runner. Just remember to keep them controlled, take full recoveries, and avoid doing too many in one session.

Q: How often should I do strides? A: Strides can be done 2-3 times per week, depending on your training schedule. They are often done at the end of easy runs or as part of a warm-up before a harder workout.

Q: Can strides help with marathon training? A: Yes, strides can be beneficial for marathon training. They help to improve running economy and can be used to maintain speed during the taper period without overtraining.

Q: Should I do strides on a track or can I do them on the road? A: Strides can be done on either a track or a flat, straight stretch of road. The key is to find a surface that allows you to run fast without worrying about traffic or uneven terrain.

Q: How long should each stride be? A: Each stride should be about 20-30 seconds long, run at about 85-95% of your maximum speed. The focus should be on good form and controlled speed, not all-out sprinting.