Definition of Strides
Strides are short bursts of running, with a purpose.
You gradually increase your pace to reach top speed, then gradually reduce until you return to a stationary position.
This is completed over an estimated 80-100m stretch of flat ground, which means your top speed at the 40-50m mark is maintained for only a few seconds.
Rest until you feel ready to complete another stride.
Repeat the process at least four times.
Benefits of Strides
It is essential to run strides prior to a hard running workout.
- Elevate your heart rate, so your body is able to adjust better to your upcoming effort.
- Mentally prepare you by replicating the speed you will be running.
- An opportunity to practice your ideal running form.
It is also an appropriate running drill to undertake after a comfortable run.
- A good addition to your cool-down routine.
- Perfect as a means of stretching out the legs post-run.
- An enjoyable exercise to mix into your training.
I always run strides as part of my structured warm-up before a speed interval session or threshold run. I usually run strides after two easy runs per week, which gives me confidence for the next day’s workout, which is often a harder run.
My strides are slightly shorter in distance and last 10 seconds each. I then take a 20-second break. I complete a total of 8 strides, which last 4 minutes altogether.