Strides, also known as stride-outs, accelerations, or pick-ups, are short bursts of running that help improve speed, form, and overall running efficiency. Typically lasting about 20-30 seconds or covering a distance of 50-150 meters, strides are performed at approximately 80-90% of a runner’s maximum speed. Here’s a comprehensive overview of strides, their benefits, and how to effectively incorporate them into your training routine.
Improved Running Form: Strides reinforce good running mechanics by encouraging proper posture, arm movement, and leg turnover. This helps runners develop a more efficient stride pattern.
Enhanced Running Economy: By practicing at faster paces, strides help improve the efficiency of energy use during running. This means runners can maintain quicker speeds with less effort.
Increased Speed and Comfort: Strides allow runners to become accustomed to faster paces without the intensity of full sprints. This gradual exposure helps improve speed and confidence.
Neuromuscular Coordination: Strides activate fast-twitch muscle fibers and improve coordination, which is essential for maintaining speed during longer runs or races.
Mental Preparation: Incorporating strides into training can help runners mentally prepare for faster paces encountered in races or speed workouts.
Warm-Up: Start with a 10-15 minute easy jog to warm up your muscles.
Find a Suitable Stretch: Locate a flat area (like a track or open road) that is about 50-150 meters long.
Acceleration:
Begin at an easy jog and gradually increase your speed over the first few seconds.
Aim to reach around 80-90% of your maximum speed by the end of the stride.
Maintain Form: Focus on keeping your body relaxed and maintaining good running form throughout the stride. Avoid tensing up or flailing your arms.
Deceleration: Gradually slow down after reaching maximum speed, allowing your body to decelerate naturally rather than stopping abruptly.
Recovery: After each stride, take a walk or slow jog back to your starting point for recovery (60-90 seconds) before repeating.
Repetitions: Aim for 4-8 strides per session, depending on your fitness level and training goals.
Focus on Relaxation: While strides should feel fast, they should not be all-out sprints. Maintain a smooth and controlled pace to prevent injury.
Incorporate Regularly: Aim to include strides in your training routine at least once a week, either as part of warm-ups for workouts or after easy runs.
Listen to Your Body: Pay attention to how you feel during strides. If you experience discomfort or strain, adjust your pace accordingly.
Strides are an excellent addition to any runner’s training regimen, helping improve speed, form, and overall running efficiency while providing mental preparation for races and workouts.