Strides, also known as accelerations or pickups, are short bursts of faster running that help improve a runner’s speed, form, and overall efficiency. Typically lasting 20-30 seconds or covering a distance of 50-100 meters, strides are performed at about 90% of a runner’s maximum speed. Here’s a detailed overview of the benefits and how to effectively incorporate strides into your training routine.
Improves Running Form: Strides provide an opportunity to focus on key aspects of running mechanics, such as posture, knee drive, and arm swing. This emphasis on form helps runners develop better technique over time.
Enhances Running Economy: By practicing at faster paces, strides help improve the efficiency of movement. This means that runners can maintain faster speeds with less energy expenditure, which is crucial for longer races.
Increases Speed and Comfort: Strides allow runners to become more comfortable with faster paces without the intensity of full sprints. This gradual exposure helps the body adapt to higher speeds, making it easier to run faster during workouts and races.
Prepares for Speed Work: Incorporating strides into a training regimen serves as an effective warm-up before speed workouts or races. They help activate fast-twitch muscle fibers and prepare the neuromuscular system for more intense efforts.
Reduces Injury Risk: By improving running mechanics and strengthening the muscles used in running, strides can help reduce the likelihood of injuries associated with poor form or overexertion.
Warm-Up: Begin with an easy jog for about 10-15 minutes to warm up your muscles.
Acceleration Phases:
First Third: Gradually accelerate over the first 5 seconds to reach about 90% of your maximum speed.
Middle Third: Maintain this pace (5k to mile race pace) for the next 10-15 seconds while focusing on good form.
Final Third: Gradually decelerate over the last few seconds to ease back into a relaxed pace.
Recovery: After each stride, take a recovery jog or walk back to your starting point before beginning the next stride. The recovery period should be sufficient to allow your heart rate to come down.
Repetitions: Aim for 4-8 strides per session, depending on your experience level and training goals.
Focus on Relaxation: While strides should feel fast, they should not be all-out sprints. Maintain a relaxed posture throughout the movement to avoid unnecessary tension.
Practice Regularly: Incorporate strides into your routine 1-2 times per week as part of your warm-up or cool-down after easy runs.
Listen to Your Body: Pay attention to how you feel during strides. If you notice any discomfort or strain, adjust your pace or form accordingly.
Incorporating strides into your running routine can significantly enhance performance by improving speed, form, and overall running efficiency. They are a simple yet effective tool that can benefit runners at all levels.