What are strides in running training?
Running is a popular form of exercise that provides numerous health benefits. This includes improved cardiovascular health, weight management, and stress relief. As a runner, it is important to have a well-rounded training program that includes proper warm-up, cool-down, and strength training routines. One effective and important aspect of a running training program is the use of strides. Strides are short, high-intensity runs that can help improve running form, increase speed, and boost endurance.
What are strides in running training?
Strides in running training are short, fast runs that are performed at a pace that is faster than your normal running pace, but not at full sprint speed. They are typically done in a series of 6-8 runs. These last between 15-30 seconds each and are designed to improve running form, increase speed, and boost endurance. The focus during strides is on maintaining good running form. They help with keeping the chin up, arms relaxed, and landing on the midfoot or forefoot. Strides are an important aspect of a well-rounded running training program as they help to build power and efficiency in your stride. This leads to improved performance and reduced risk of injury.
Different types of strides
There are several different types of strides that runners can incorporate into their training program. Here are a few examples:
- Form strides: These strides focus on improving running form and technique, such as arm position, foot strike, and cadence. They are performed at a slower pace, typically around 80% of maximum effort. They are done for shorter distances, around 50-100 meters.
- Speed strides: These strides focus on increasing speed and leg turnover rate. They are performed at a faster pace, typically around 90-95% of maximum effort, and are done for shorter distances, around 100-200 meters.
- Endurance strides: These strides focus on building endurance and resistance to fatigue. They are performed at a slower pace, typically around 75-80% of maximum effort, and are done for longer distances, around 200-400 meters.
Each type of stride has its own unique benefits and focuses. It is important to incorporate a variety of strides into your training program to achieve a well-rounded training program.
Importance of recovery after strides
Recovery is an important aspect of any training program, and strides are no exception. After performing strides, it is important to properly cool down, stretch, and hydrate. This will help improve recovery and reduce muscle soreness. Incorporating foam rolling, massage, and other forms of recovery can also be effective in promoting recovery and reducing the risk of injury. Additionally, taking a break from strides for a few days each week can also help to prevent overuse injuries and keep your training program fresh and engaging.
Benefits of incorporating strides into your running training
There are many benefits to incorporating strides into your running training, including improved running form, increased speed, and increased endurance. Strides help to improve the quality of your stride. This can lead to a more efficient and powerful stride, allowing you to run faster and with greater ease.
Additionally, strides help to increase your leg turnover rate, the number of steps you take per minute, which can lead to improved speed and endurance over time. Regularly incorporating strides into your running training can also help to prevent boredom and keep your training program fresh and engaging.
How to incorporate strides into your running training
To incorporate strides into your running training, it is important to start with a proper warm-up. You can incorporate a light jog or dynamic stretching, to prepare your body for high-intensity runs. After warming up, perform 6-8 strides, taking a 2-3 minute rest between each stride. The focus during the strides should be on maintaining good running form and running with a quick, light, and efficient stride. It is important to start with shorter strides and gradually increase their length as your fitness improves. Incorporating strides into your cool-down routine can also be effective. It helps to improve recovery and reduce muscle soreness.
Precautions when incorporating strides into your running training
While strides can provide numerous benefits, it is important to take certain precautions when incorporating them into your running training. Overdoing it too soon can lead to injury. It is important to start slowly and gradually increase the intensity and frequency of your strides. Additionally, it is important to listen to your body and stop if you experience any pain or discomfort during the stride. It is also important to remember that strides should not replace your regular running routine. It should complement it, as regular, steady-state running is still crucial for overall fitness and health.
Conclusion:
Strides in running training can provide numerous benefits, including improved running form, increased speed, and increased endurance. Incorporating strides into your running training program is a great way to improve your running performance. It will also keep your training program fresh and engaging, and reduce the risk of injury. However, it is important to start slowly, listen to your body, and not overdo it too soon. With a well-designed and properly executed stride training program, you can achieve your running goals and enjoy the many benefits of incorporating strides into your running routine.
