Why Strides Are Important. Three Reasons to Add Strides to your Training Plan.

Why Strides Are Important. Three Reasons to Add Strides to your Training Plan.

I would argue that strides are the most beneficial thing to add to your training plans.

Strides are short sprints at 85-95% effort. They are commonly added at the end of easy runs or before a race or workout.

Strides have MANY benefits. A few of those are listed below.

1. They can help you run faster. If you are a beginner that has not added in speed sessions yet. This is a great way to slowly prepare your body to increase speed, and learn how to ‘turn-over’ to a new pace.
2. They can help improve running form. Strides are only 20-30second bursts of speed before a rest. It is easy to focus on form for a short burst. Once form becomes a habit during those 20-30seconds it will start to translate during your longer runs.
3. Help with Recovery. If you are doing an easy run to help loosen up the body after a hard session or long run the day before. A few strides can help get more blood flowing and help with muscle recovery.

How to:

A stride should be done at 85-95% of your max effort, last about 20-30sec or 80-100meters, and should be gradually entered and gradually exited. This means the pace should start ‘easier’ and gradually increase speed over the first 5-8seconds and then reach your 85-95% effort, about 5-8seconds before you finish start to slower the pace. This allows for a smooth effort, allowing muscles to relax and for you to focus on your running foam and mechanics and not get in a true full-effort speed workout.

Allow yourself to fully recover before starting your next stride. If you are very new to speedwork or strides, start with adding four strides to the end of easy runs and work your way up to adding six-ten strides.

When adding strides before a hard workout or speed session, adding in four-six strides or until your body feels ready and prepared to start working at full-effort. Strides before workouts help your body work up to full effort. Going from slow warm-up to all-out effort can cause muscle stiffness and can lead to injury.

Additional Resource:

CTolleRun has a fun video about strides. Click Here!

If you want to see more of my training. Check out my weekly Training Logs Here!