Strides Training

Runners normally undertake what is known as strides before any serious cardio speed training session. Strides training is significant for teaching you how to run at a good pace. Strides are also called as run-throughs. In these speed exercises, you should run for distances between 60 and 100 meters at the speed at which you would run your 800 meters or 1,500 meters race. This is short sprinting or outright sprinting. Normally, athletic coaches advise that the stride training should be at around two-thirds of your top running speed. However, in strides training, the speed is not the most important thing. The controlled running with the correct stride length is the key to strides training.


In strides training, running tall is necessary. This would be achieved by watching your hip and shoulder levels. The hips and shoulders should not sag in any way. If they start to sag, it means that you had become tired. You should take adequate rest before you start running again. The hips and shoulders could be kept straight by lifting the heels a little backwards on every stride. The shoulders, the face muscles, and the neck should be relaxed all the time. The stride should be long but over-striding should be avoided. In over-striding, your foot would strike significantly in a place ahead of your centre of gravity and you would become tired much faster. This would enhance the stress on the joints and you would be risking injury.


Long distance runners who neglect strides training never succeed in their efforts. A typical strides training would consist of running 10 times for a distance of 100 meters at a comfortable pace, followed by a 30 minutes easy running. Stride training speed exercises improves the leg speed. Faster running gives the legs full range of motion. The quick leg turnover coordinates your body movements and prevents you from stumbling or tripping. Your coordination and flexibility improves by regular strides training. Training your leg muscles to run in a fast but relaxed manner over short distances leads to higher running economy. After performing stride speed exercises you will be able to run long distances at a faster and relaxed pace. This is a must for 5k, 10k, half marathon and marathon training.


Strides training should be done at least once every week. Doing the strides training after a medium intensity running is highly beneficial. Strides training could also be undertaken as a warm-up exercise before a track workout. However, strides training should not be done after long runs or after running at high speeds. Strides training should be undertaken on surfaces with grass for maximum benefits. However, if you want to get maximum strength and vigor to your leg muscles, you could run on a flat beach sandy surface when the tide is low. Strides training should be undertaken on bare feet as much as possible to provide strength and flexibility to your ankles, feet, and lower legs. Adequate rest between each strides running is very important. Do not practice strides training when you are out of breath or when you are feeling tired. Running at a relaxed manner is necessary for a good strides training.