Favorite Workout: Strides!
by GRP Trail Runner Elena Horton
While I wouldn’t say that “strides” constitute a full workout, they are a vital part of running training and shouldn’t be overlooked! These short, controlled bursts of speed can be easy to skip after a longer run, but they’re tremendously helpful for building your top-end running mechanics and developing your speed over time. A little consistency with them can go a long way.
Benefits of Strides
Improved Running Efficiency: Strides help refine your running form. By practicing quick, relaxed sprints, you can develop a more efficient stride, improve your posture, and eliminate unnecessary movements. This translates into better running economy, allowing you to run farther and faster with less effort.
Enhanced Neuromuscular Coordination: Running strides activate fast-twitch muscle fibers and improve the communication between your brain and muscles. This coordination is crucial for developing and maintaining your speed.
Injury Prevention: Strides prepare your body for faster running without the strain of full-speed sprints. This can reduce the risk of injuries by gradually strengthening your body and improving flexibility.
Increased Speed and Confidence: Incorporating strides into your routine helps you become comfortable running at higher speeds. Over time, this translates into greater confidence and improved performance during tempo runs, intervals, and races.
How to Do Strides
Strides are simple but should still be done thoughtfully to prevent injury. For me, strides are a consistent part of my easy run days. When I’m about 2-3 miles from finishing my run, I throw in 4-6 sets of 20 second strides, jogging at least 2 minutes in between each set. While everyone is different in how they integrate strides into their routines, here’s an overview of how to do them correctly:
Timing: I prefer to do strides towards the end of my easy runs, but you can mix them in whenever you’d like. Just be sure to have gotten a good 10-15 mins of easy running warm-up beforehand to avoid injury.
Choose a Safe Surface: While I love trail, strides are best done on a flat, even surface like a track, grassy field, or smooth pavement. That way you can focus on your form and not worry about avoiding roots and rocks.
Accelerate Gradually: Start at a jog and build up to about 80-90% of your maximum effort over the first few seconds. Maintain this speed for 15-30 seconds before gradually decelerating.
Focus on Form: Keep your body relaxed, with your shoulders down and arms swinging naturally. Aim for quick, light steps and landing softly on the midfoot.
Rest and Repeat: Walk or jog slowly for 1-2 minutes between strides to recover fully. These are not meant to be intervals! Aim for 4-8 strides per session, depending on how you feel with them.
Strides are a simple yet powerful way to elevate your running. By committing just a few minutes to them a couple of times a week, you'll be well on your way to becoming a speed machine - happy striding!