I've had very little exposure to the running world in general. Until now my focus has been primarily on miles. My endurance is fine (I only lose a few seconds per miles from 5K to 10K to 15K), but I can't run very fast. From reading this board it sounds like strides are one way to increase my speed, but I'm not entirely sure what strides are. Are the drills? Sprints? How far, and how long should I recover between them? How often should I do them? Thanks in advance for any help.
about 4 to 6 80-100 meters fast (85-95% of a full out sprint)
Why do you think he's a troll? I had no idea what strides were until my freshman year of college cross. Anyway, strides are just fast pickups. Basically 100-200 meters around mile pace, or a little faster, but not all out. Just a way of working the fast twitch muscles on a distance day. I know that for myself my legs usually feel better the next day if I do strides.
Thanks. Do I use normal running form, or do I exaggerate/focus on any specific aspect of my stride?
jk, seriously though, strides are just short runs probably slightly faster than race pace. you don't need to be busting out of the blocks, nor do you need to reach top speed, but maybe think 80% speed or so. i've always seen strides as something to improve/maintain your running form (your body will naturally run more efficiently when it has to run faster, and then it will be ingrained in muscle memory. there are also 'builds,' similar to strides, but they start out slower and build to a faster speed (90% or so). stride distance is usually 75-150m, and recovery is just long enough to catch your breath (probably not more than 10-30 seconds), or in some cases a 1-200m jog
Faceless wrote:
I've had very little exposure to the running world in general. Until now my focus has been primarily on miles. My endurance is fine (I only lose a few seconds per miles from 5K to 10K to 15K), but I can't run very fast. From reading this board it sounds like strides are one way to increase my speed, but I'm not entirely sure what strides are. Are the drills? Sprints? How far, and how long should I recover between them? How often should I do them? Thanks in advance for any help.
You are not stupid, here are the experts so far:
80 - 100 yds @ 85-95%
100 - 200 yds @ mile pace
75 - 150 yds @ 80%
they should be shorter. i forget the distant that lactic acid builds up in the average runner. but they should be shorter than that. definetly less than 100 meters..30m to 75m.do four 3 times a week after your distance runs.
i usually have my runners do 8x200s @ mile pace with full recovery once a week
As this thread clearly shows, there are many definitions of strides. Arguing over which definition is "best" is a waste of time.
Is it possible to accept that the term "strides" can commonly apply to short race pace or faster efforts?
When might such efforts be used? I would claim there are at least three circumstances:
1) To loosen up before an interval session or a race. These would be of very short duration with the primary function to foster appropriate range of motion and to stimulate the nervous system.
2) After a basic aerobic run, that could be a long run, strides could be done to develop efficiency at race pace while slightly fatigued. I could certainly see these being 20-40 seconds in duration at mile pace with full recoveries.
3) For a workout to develop maximal power. The intensities would be very high. These efforts would primarily stress the CP and nervous systems. Durations might be 5-7 seconds with recoveries of ~3 minutes.
I am sure there are other types of efforts that are called strides by some. Perhaps, each person could describe what they call strides and then explain what they perceive the associated purpose to be.
I'm going in with 8x100 at mile race pace with a full recovery between each. The idea is to run it comfortably fast so that you can practice great form at high speeds. The alactic or creatine phosphate energy stores can only really last maybe 8 to 10 seconds before it becomes anaerobic, which will only get you 50 meters or more, but it can sometimes take a second or two to work up to the comfortably fast mile race pace and then it's not like you're encountering some impossible anaerobic oxygen debt if you continue it for five more seconds-- that's the point of the full recovery. So I say 8x100 at mile race pace with a full recovery between each.
I'll typically run the length of a football field straight or diagonally, walk across the end zone that's like 40 yards to get to the other side, and then stride back down or across the diagonal. That's arguably not even a full recovery, but I find it's close enough.
Assuming I keep it comfortably fast, I generally start to feel really good by about my 4th or 5th one and it's not uncommon for those strides to feel like an important reason for feeling limber the next day or two. It's also a great way during base training to maintain some speed without risking much injury through intervals or other hard running.
No one actually knows. Strides, tempo runs, fartlek, no one really knows. Just run and have fun.
A stride is an activity that makes you look like a retard, yet most believe they actually help your running speed and recovery (false).
There are different definitions because it depends on the kind of runner you are. If you are a distance runner, a stride workout could easily be 6 or 7 200's at a pace somewhat faster than your typical workout pace. If you are a sprinter (200M-400M), a stride could be a set of 6 or 7 60 meter strides at a pace quicker than you normally run your workouts.
Typically, a stride workout will mean that you are trying to run with good, relaxed form, but your knees will normally come up a bit higer than normal, putting a bit moe strain on your upper quads.
Faceless wrote:
Thanks. Do I use normal running form, or do I exaggerate/focus on any specific aspect of my stride?
Focusing on things is a great way to learn to run more relaxed, and therefore faster. I learned this as a kid and still do it.
You might do 8-10 strides, and focus on a different aspect on each one. Try to slightly exaggerate that particular point. Make sure you start fresh and take a good rest before starting - you can't hit the same pace/form if you throw them into the middle of a long run.
1. relaxed lower jaw/lips - feel them chugging along
2. low shoulders: shrug up then force down to make sure neck isn't over-tense, then try to keep them low
3. hands relaxed
4. rear elbow drive
5. drive off with toes
6. quick feet - think running on hot sand, minimum contact time
7. longer stride - not quite bounding
8. high hips - half way in, try to lift your body up a couple of inches
9. kicking - cruise halfway, then try to change pace fast
I'm sure there are more. This gives you a chance to learn what works and what doesn't for you and gives you something to think about other
If you can find a good enough grass surface or a beach, it's lots of fun to do strides barefoot too - develops foot muscles.
Strides, much like intervals and tempo workouts are always left up to interpretation. I would guess that if you polled the top ten coaches on anyone's list, they would give you 10 similar but different answers.
However, the intent should be the same for all variations: Strides should allow you to spend time at a faster pace than what you would normally race at.
Most advice that I follow talks about strides as one of the few ways that distance runners can improve/maintain overall running speed.
That's not to say that you should run them as hard as you can, just that they should be much closer to your top speed than most normal runs.
From a practical standpoint, I abide by the following rules:
1. Never run farther than 100 meters
2. Pick out fire hydrants or telephone poles or some other landmark to focus on
3. Don't spend too much time worrying about form. You'll get 10 different answers on proper form also. Doing strides over time will improve your form all by itself. You don't need to "fix" anything
4. Strides are faster than 5K pace and aren't all out. Let your body dictate how fast it wants to run.
5. Don't get too aggressive with strides. They are supplemental pieces to a complete workout plan. If you want to show how tough you are, do it at a race or a hard workout.
6. If you don't have time to do them at the end of a workout, just work in short bursts during the last half of an easy run. Same concept.
The key here is that you are giving your body an opportunity to run at speeds faster than it normally runs in a way that will not impact your normal routine.
Hope this helps,
The Wagon
Strides are 2 steps...Most people hear stride length and they think of the distance from one footfall to the next while running. But it is the distance from say right foot contact to the next right foot contact...That is your stride or stride length.
i wouldnt worry about strides, they're worthless. I stopped doing them when i got into college.
you still gotta do fast stuff, just strides is an annoying way to go.
But preseason you could do em once a week on your easier run day if you have two off days in a row.
Just run, baby.
I have my athletes do strides the following two ways.
1. After all longer easy runs i have them do 2-4 strides (no specific distance) at the end. i think this helps as it extends you range of motion after :45-!:30 of running with the same range of motion. I have always felt better after my long run if I close it out with a few strides.
2. Strides and drills 2 days a week. We do Bounds (2x~20m)then stride out 100m and then stride back 100m. then Butt Kicks (2x~20m) then stride out and back (2x100m) then High Knees (2x~20m) then stride out and back 100m.
So that gives then drill work and also 6x100m of strides. I always tell my athletes to build up the first 20-30 meters and then just float at a fast pace the remainder. Not about a fast start or how fast your are running them. I alsways say run as fast as you can while maintaining form and being relaxed. my guess is that is about 800m pace.
Strides are something that you would do right before a workout or right before a race.
Less than 100m but not measured and not clocked.
A light acceleration. Normal running form.
You can do them after a workout or run as part of a warm down.