Running strides, what's that all about?

The term “strides” often comes up in running training plans and I use strides within my own training plans too, however, occasionally runners aren’t exactly sure what they are, when to use them and why.

Well, the term “strides” refers to a faster piece of running, often before a race or a planned faster paced training session. The strides are relaxed, easy sprints, at approximately 70 to 80% of your all out max effort for anywhere between 40 and 100m. In fact, the actual speed or distance is not that important, the goal is to run in a smooth controlled manner, with good form.

The purpose of strides before a race or a faster paced training session is to get the body used to what is about to happen to it (i.e. run fast!) and to encourage the athlete to run with a smooth economical style; this is significantly more beneficial than warming up in a slow, steady manner, which only encourages a runner to run slow and steady.

Strides should be smooth and quick, your head should be held high and not looking directly at the ground, you should feel no excessive tension in your neck and shoulders, your feet should feel light and fast as they quickly contact the ground. This fluency of motion should transfer seamlessly across to your “normal” running style, which will enhance your running economy and speed.

Elite runners often use strides in their daily workouts. Some athletes will incorporate them into an easy session, perhaps running a mile or two easy, then include 5 or 6 strides, then return home for another easy mile or two; or add in a few strides at the beginning or end of a normal planned session just to reemphasise a little bit of speed and good running form.

Adding some strides into your running training sessions can have some real benefits and for little extra effort, give them a try, I don't think you'll be disappointed!