The first time I did strides was when I raced a 5k with my coach.  We did a warm-up together and I basically just copied what he was doing.  We did a 2k jog and then did 4 sets of strides before heading to the start line. At the time, I had no idea what I was doing but I remember feeling really good after the strides. I felt like I had unlocked a new gear and I was ready to race!

What are strides?

Strides are 20-30 second intervals where you accelerate to about 85-95% of your max speed and then walk or jog back for recovery.   They can be done at the end of an easy run or as part of a warm-up before a speed workout or a race.

Benefits of strides

• If you are just getting started with interval workouts, this is a good way to work some speed into your training without being as taxing as a full-on interval workout
• They let you practice moving your feet faster which helps to train your muscles as well as your brain on what it feels like to run faster.
• They allow you to focus on your form. You can even exaggerate your form to overcompensate for any bad habits you may have.
• They add some variety to easy runs. They are fun!

Should I do strides?

Yes! Strides can benefit runners of all experience levels, whether you are in base training or race training.  Add 4-6 sets of strides to the end of your easy runs 1-2 times a week. You should also do them before shorter races like 5k or 10k so your legs are ready to move fast right from the start.  For longer races like half or full marathons where you won’t be running at your top speed at the start (at least you shouldn’t!), you can still do them as part of your warm up to shake off the pre-race jitters.

If you’ve never done strides before, go and try some strides this week and let me know what you think!