In my experience, the best investment of time for any runner is to perform strides, a.k.a. striders or stride-outs. If you have yet to add a set of strides to your weekly running routine, now is the time. Strides make an immediate and dramatic improvement and are an integral part of the routines of successful runners. It only takes five to seven minutes to perform a set of 4-6 strides. The physiological benefit of strides include increased amount and type of muscle fiber recruitment, an improved leg turnover, greater economy, and better form. Most distance runners perform the majority of their training at an easy, aerobic running pace and particularly so during early season periods of base building. Adding strides to the routine offers a method to stretch out and change up the pace in small amounts. The practice of strides also offers an additional way to identify weaknesses in your biomechanics. If you are dinged up, or achy in one area, strides usually help pinpoint where in the musculoskeletal system to target additional stretching, strengthening, or therapeutic exercises as well as to identify running form weaknesses. There are several techniques to performing strides. I offer an example:
Find a 100-150 yard distance of smooth ground on any surface, such as a football or grass field, open road or path, or flat dirt trail. Typically, I use the road in front of my house since I run frequently from home, but my favorite place is the football field.
A strider is a gradual increase of speed, over the first three-fourths of the distance, followed by a gradual (float) deceleration to a walk. Recover between strides with a walking recovery of about 15-30 seconds before starting the next stride.
I like performing strides on the football field for the yard lines and it's soft surface. I use end-zone-to-end-zone (120 yards) and break the sections into 30 yard quarters. Example stride technique using a football field:
Start at the back of end zone.
First 30 yds: Start at a fast jog
Second 30 yds: Increase speed. A faster pace.
Third 30 yds: Increase again. Faster yet, but not all-out.
Last 30 yds: Slow down gradually to a walk. Feels like floating.
The stride is a controlled activity. At no time should the stride feel like an "all-out" pace or uncomfortable to do. The main idea with this technique is to avoid a sudden change in speeds. By accelerating every 30 yards, the change in speed is gradual and not abrupt. The same goes for the deceleration. The last 30 yards feel like a "float" slow-down to a walk and recovery. Walk, stand, or stretch for 15-30 seconds before starting the next stride.
Another simple method for performing strides (6 reps) is run at 2x each at 50%, 75%, and 90%. An easy way to gently gauge intensity without going "all-out."
I don't recommend a tremendous amount of strides in one set. In my experience, a set of 4 or 6 strides, 1-2 times per week is enough to create the desired stimulus. Performed this way, I suggest that a set of strides adds only 5-7 extra minutes to a workout.
Perform strides as a part of an easy run or recovery day, or prior to a quality workout or race. As with any new training activity, allow yourself 3-4 weeks of consistency in order to fully realize and adapt to the training stimulus that is presently performed.
By Lloyd Thomas
May 2008
Find a 100-150 yard distance of smooth ground on any surface, such as a football or grass field, open road or path, or flat dirt trail. Typically, I use the road in front of my house since I run frequently from home, but my favorite place is the football field.
A strider is a gradual increase of speed, over the first three-fourths of the distance, followed by a gradual (float) deceleration to a walk. Recover between strides with a walking recovery of about 15-30 seconds before starting the next stride.
I like performing strides on the football field for the yard lines and it's soft surface. I use end-zone-to-end-zone (120 yards) and break the sections into 30 yard quarters. Example stride technique using a football field:
Start at the back of end zone.
First 30 yds: Start at a fast jog
Second 30 yds: Increase speed. A faster pace.
Third 30 yds: Increase again. Faster yet, but not all-out.
Last 30 yds: Slow down gradually to a walk. Feels like floating.
The stride is a controlled activity. At no time should the stride feel like an "all-out" pace or uncomfortable to do. The main idea with this technique is to avoid a sudden change in speeds. By accelerating every 30 yards, the change in speed is gradual and not abrupt. The same goes for the deceleration. The last 30 yards feel like a "float" slow-down to a walk and recovery. Walk, stand, or stretch for 15-30 seconds before starting the next stride.
Another simple method for performing strides (6 reps) is run at 2x each at 50%, 75%, and 90%. An easy way to gently gauge intensity without going "all-out."
I don't recommend a tremendous amount of strides in one set. In my experience, a set of 4 or 6 strides, 1-2 times per week is enough to create the desired stimulus. Performed this way, I suggest that a set of strides adds only 5-7 extra minutes to a workout.
Perform strides as a part of an easy run or recovery day, or prior to a quality workout or race. As with any new training activity, allow yourself 3-4 weeks of consistency in order to fully realize and adapt to the training stimulus that is presently performed.
By Lloyd Thomas
May 2008
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