Improve your speed with Strides

Let’s face it, some of the attraction of 5k and 10k races is the shorter distance.  Who doesn’t love to finish a race in a fraction of the time it takes to run a marathon?

The other attraction is, well, running faster! That includes running faster in training as well as the race.  One of my favorite techniques for improving speed is using “strides.”

Strides aren't much different than our grade school playground days, when we ran fast, but only for a short distance.  Also known as striders or pickups, strides are simply accelerating for a short distance, holding the pace, and then slowing down.   An example: accelerate for 30 yards, hold it for 40 yards, then decelerate for 30 yards.

My first few strides sometimes feel sluggish and lumbering, but after two or three, the legs get in sync and my knees come up higher and my legs extend further in a smoother, more powerful stride.

The key to running strides is taking all the time you care to recover between. Another key is getting warmed up first, usually after a mile or more of easy running.  Running 4-6 strides before a speed workout gets me fully loose and ready to run faster.  Strides also can be the focus of a light speed workout on a light day.  Warm up, run 8-10 strides, cool down. 

Finally, at the end of a medium long run, running 5-6 strides refreshes my legs and sharpens my form, improving my speed and leaving me feel energized.  Strides are a great stress buster without the demand of a grueling speed workout.

Sure, strides are also a formal part of speed training.  The benefit is improving running form and opening up our leg turnover beyond the routine range of motion we typically use mile after mile. 

I like to run strides on the straightaways of a track and then recover on the curves, but if I'm running in the neighborhood, I just stride from one end of a block to the other or from a fire hydrant to a stop sign.

Go ahead and mix up your runs.  Bust out a few strides.  Run fast!  It feels Olympian!

We're looking forward to reading everyone's tips for 5k and 10k races for Take It and Run Thursday. Your tips can be anything from training, racing, what to do and what not to do. 

Kids running on Flickr by bw38851

Striding on stilts on Flickr by Rojo58

Comments

[crossn81]

This is a good post - but I think it is also important to remember that strides can be equally effective for longer races as well. The benefits of striding can be seen in marathon running as much as in the 5K.

Your quote makes that case as well:
The benefit is improving running form and opening up our leg turnover beyond the routine range of motion we typically use mile after mile.

[William carter]

Hi Tom

OK, I'm a little ashamed to admit this but I never actually new what "strides" were. I've read so many running books and they all talk about doing strides, but not one of them ever said what it means to actually do a stride. Now I know. I am actually laughing as I type this, because well.. it is a little embarassing not having the ***** to ask.

Thanks Tom

[Andrew is getting fit]

I'll definitely start incorporating these into my workouts. It just makes sense. And I'm like William. ;)

[Viv]

I have been doing strides at the track here lately. My coach says do it and I do. LOL! i knew they had a purpose.

[merrymishaps]

We did some similar speedwork drills last year on the track, but most of the time we just get out and run.

I actually did do some treadmill speedwork (1-2 minute "sprints" at a faster speed) one day when it was too hot to run outside, but that was mainly because I was bored!

[powerthru]

Hi Tom,
Thanks for stopping my blog and the nice greeting. I always enjoy reading about other's running adventures, challenges and triumphs! Keep on powering thru!

Lee
www.powerthru.blogspot.com

[Bob Allen]

Runner's World describes strides as: Over 100 meters, gradually accelerate to 90 percent of all-out, hold it for 5 seconds, then decelerate. Walk to full recovery after each. I've used a variation of strides mid-run and they do seem to help.