The first thing we need to establish when we talk about “running strides,” is that it’s different than using the term stride to describe a runner’s unique biomechanics. So “She has a beautiful stride” or “He has the perfect stride for the marathon” is not the way we’re using the term. In this discussion strides are short distances run at race pace or faster. Strides can be done the day before a workout, done in the final minutes before a workout or done in the final minutes before a race.
It’s worth noting that one of my coaching influences, sprint coach Vince Anderson, never uses the term strides with his sprinters because he thinks that sprinters hear “strides” and they interpret it as “loaf.” So the term may best be used stride for distance runners, for whom the term stride means running a short distance at race pace or faster.
Strides are typically 100m to 150m in length, but they can also be assigned as a duration of time. When using time you could say 4 x 30 seconds at 5k pace with 60 seconds of easy running between the strides. So that’s 30 seconds run at 5k pace, 60 seconds of jogging, 30 seconds at 5k pace, 60 seconds of jogging, 30 seconds at 5k pace, 60 seconds of jogging, and finally 30 seconds at 5k pace. This is the assignment I give most of my adult runners the day before a workout. Why? [Read more…]