Lucian Cronin

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Strides could be the answer you are looking for. This article will focus on how to use strides after easy runs. To learn how to implement strides into your warm-up, read how to warm-up. Add strides, and make strides towards your running goals!

Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race.

Strides are also used as part of the warm-up process to help get the blood flowing to your legs and your heart rate elevated.

Step 1: Complete your scheduled run on your schedule at an easy pace. Strides are completed after your run, not during.

Step 2: After your run, you should stretch lightly for 3-5 minutes. Focus on anything that was tight during your run, or that is a problem area for you.

Step 3: Begin your stride by easing into a fast pace over the first 5 seconds. It is important to ease into the pace, and not explode out of the gait to prevent injury.

Step 4: After 5 seconds, you should have reached full speed. Begin to focus on staying relaxed and letting your body do the work. Keep a relaxed face, make sure your arms aren’t flailing, and work on landing on your midfoot (closer to your toes), not your heel. Continue to stay relaxed at your top end speed and gradually, over the last 5 seconds slow yourself to a stop.

Step 5: Take a full recovery between each stride, which should be about 2 minutes. You can stop to catch your breath, walk, or slowly jog in place. The purpose of strides is not to get in a hard workout or to have you breathing hard. Strides are designed to work on speed and mechanics, so starting your next stride winded or before you are fully recovered is detrimental to the training adaptations.

Strides have many benefits and I use them in a multitude of fashions depending on what I am trying to accomplish with each runner.

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