Are strides really useful ? Am I better off doing 30-60m sprints?

I’ve never, in 20 years of running and coaching at all levels, heard of strides being described as “20 seconds at mile pace.”

I use both, and they serve different purposes.

For one, strides like you said are about coordination, form, and looking and feeling good at speed. Doesn't matter what the speed is, but it usually falls within the realm of 800 - 2 mile effort/pace/speed/whatever. But that's the main goal is to focus on running with great, open, relaxed form, and any speed gains you make from them are merely a byproduct of strides and not an end-goal. Strides perk up your legs for workouts and races and loosen them up after an easy run, reminding you what fast feels like.

Alactic sprints are different as you're building speed as a skill. When you first work these in, you might find your form is a little off, you're pushing really hard, and you flail a bit. Because while you're also working on your off-the-line/covering moves/finishing sprint ability, you're also building strength that you didn't have before.

So that's the main goal. Strides teach form, grace, and efficiency at speed, short sprints build your leg strength, your ability to be quick, and your ability to react in races, especially mid distance.

Lenny Leonard wrote:

I’ve never, in 20 years of running and coaching at all levels, heard of strides being described as “20 seconds at mile pace.”

What would you define them as ?

When I do them they often end up coming down to mile pace on average

smhjjjjj wrote:

Lenny Leonard wrote:

I’ve never, in 20 years of running and coaching at all levels, heard of strides being described as “20 seconds at mile pace.”

What would you define them as ?

Anything from 50-140m at a relaxed, fast pace. Not a hard effort. Could be anywhere from 1200m-3000m pace depending on the distance and how the athlete feels.

sir scrohan wrote:

smhjjjjj wrote:

What would you define them as ?

Anything from 50-140m at a relaxed, fast pace. Not a hard effort. Could be anywhere from 1200m-3000m pace depending on the distance and how the athlete feels.

Yea true

Lenny Leonard wrote:

I’ve never, in 20 years of running and coaching at all levels, heard of strides being described as “20 seconds at mile pace.”

Daniels in his 3rd ed recommends strides to be done as 20-30s runs at mile pace during the 3rd phase of his training.

But otherwise they're done as 20-30s runs on which you accelerate gradually to a near top-end but still confortable speed, holds it for a while then gradually deccelerates back.

smhjjjjj wrote:

I understand that strides are designed to work on coordination and form, but these short sprint reps also do that, in fact probably even more since better form is needed when reaching top speeds, and they aren't any more tiring on the legs since there is barely any lactic acid build up from such short efforts.

Both have their place in training. Strides allow you to get your legs turning over with minimal stress/fatigue. Sprints give you top end speed work, but they add a bit more stress/fatigue to the body. Because sprints take a bigger toll on the body, you want to use them more judiciously. I could do strides ever day. I'm going to do top end sprints as well, but they will be less frequent.