A staple of any advanced training plan and a must do on any scholastic track or cross country team, strides are a wonderful tool.  Running strides has many benefits and missing out on them might leave speed on the table.  The good news is that running strides is both fun and good for you.  Here’s how to make the most every time you run them.

What are strides?
Strides are a short pick-up designed to focus on form.  Each one lasts for 15 to 30 seconds with about 1:40 recovery and reaches close to mile pace on flat ground.  Note that a stride is not a sprint!

Why run strides?
Running strides will improve your form.  It should be exaggerated and focused on during each pick-up with good posture and a relaxed body being paramount.  Strides also help develop muscle memory and encourage higher cadence which can mean increased speeds over the long haul.  These fast bursts at the end of a workout remind your legs that they have the ability to go fast when they’re a little tired.  That not only builds confidence but can help your become more fit.  Spending little bits of time at faster paces adds up to make a once seemingly way too fast race pace closer every time you hit it.

When should I run strides?
Running strides can mix up the middle of a longer run or close out an easy one.  Tossing some in the middle of a session is a great way to build fitness while having fun.  Try not to leave them for the very end of a workout or you might end up skipping them.  Additional times for strides include warming up for a race or before a tough workout.  Since they prepare your body to run fast and work hard using them is a must.

Meant to improve form, have some fun running fast and build fitness running strides is an invaluable and simple tool for everyone.  If you’re not comfortable adding strides to your next easy run, reach out to a qualified coach for help.

Coach Meredith