The Speed Technique Every Runner Should be Doing – Strides!

Are you looking to improve your speed without adding another difficult workout? Look no further because strides are the answer. Strides are very short and controlled bursts of faster running that can improve your overall efficiency. Whether you are training for your first 5K or next marathon, strides are beneficial for runners of all fitness levels. 

What Are Strides?

Strides can be described as short periods of faster running that last around 20-30 seconds. They should be fast but controlled, around 85-95% of your maximum speed. Performing a stride involves gradually accelerating until you hit maximum speed, holding that controlled pace, and then decelerating. The ultimate goal when performing strides is to run fast and relax. 

Why Should Runners Do Strides?

You should perform strides since it’ll allow your body time to practice running faster speeds that are not a part of a speed workout. Many runners notice that their overall leg turnover, and running efficiency improve when having performed strides consistently. Ultimately, it’ll make faster paces feel more natural during workouts and even races. 

When Should You Do Strides?

The best time to do strides is after an easy run. Since your body is warmed up, you can add strides without having to worry about potentially injuring yourself. Strides can be performed before a speed workout, but ensure that you are fully warmed up before. 

How Should You Add Strides Into Your Training?

If you are just beginning, it’s recommended to add 4-6 strides after your easy runs each week. The duration of stride can vary, but 20-30 seconds is the sweet spot for most runners. Give yourself 60-120 seconds between strides to recover, and remember that quality over quantity. 

Stay Fast and Relaxed

By adding strides into your training plan, you can improve your speed and running form. Ensure that you are properly warmed up before performing, and ensure that you are staying loose and relaxed throughout each stride. Happy Running!

Need Help from a Coach? 

From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching