Anatomy of an Easy Day

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Most runners know that they can’t run hard every day; they need to recover from workouts and long runs with easy days.  But what should an easy day be?  Is there a specific pace you should run?  Should you run strides on easy days?  Should you do core strength and stretching, and if so, how much?  To answer these questions, I’ve come up with my ideal model of an easy day.  Note: This is the longest newsletter I’ve ever written, so you may want to save it for this weekend when you have more time to read it.  I think it is important, so I hope you’ll find the time to consider my version of an easy day.

1.  Warm Up

The warm-up is the first thing you do when you get out of your house or get out of your car.  You want to get yourself moving in all three planes of motion for two important reasons.  First, you’ve likely been sleeping or sitting prior to this run, so you need to remind your body that it’s athletic and can move in all three planes of motion.  Second, even though running is primarily a sagittal plane activity, athletes who are capable in all three planes of motion are going to have fewer injuries.  The lunge matrix (LM) gets you moving in all three planes of motion effectively and quickly, taking just 3.5 minutes to complete.  Click here to see the lunge matrix.  Following the lunge matrix you should do legs swings. To see the leg swings, go to the 2:40 mark of this video (the Myrtl routine).  These two elements take a total of 5 minutes.

An alternative to the lunge matrix and leg swings is a routine I recently learned at the Boulder Running Camps.  Coach Patrick McHugh demonstrated Vern Gambetta’s warm-up, which includes mini-band work. [Read more...]

Stop blowing off strides

You need to do strides.  You need to do them several times a week – running strides before your workouts and running strides on your maintenance days.  Most runners I coach run their strides on Monday and Friday as part of their maintenance days.  They work out on Tuesday and often they have strides before that workout.  So that’s three days of strides each week.

What are strides?  For adult runners it’s just running a touch under 5k pace.  I like to see people do 30 seconds at this pace and then take 60 seconds easy.  So it’s very easy, yet it’s a great way to check in with your body to see how it’s feeling.  You might feel good running your normal easy run pace, but feel horrible on the strides.  That’s a great indication that you are not recovered from the previous few days of training, and that you might need to adjust things moving forward.  So that’s one reason to do strides – they are a window into your general level of fatigue.  Hopefully you feel nice and snappy doing strides, but again, if you don’t, then you need to reevaluate what you have on tap for the next workout (perhaps skip the workout, move the workout back in the week, or water down the workout).

Strides are also important biomechanically.  You spend the majority of your time running paces that are slower than 5k pace, and it’s easy to get your body into a groove where it only wants to run slow.  You hear people talk about “opening up their stride,” and that’s actually not a bad term.  When you do strides, your stride is longer than normal and you have different knee angles than when you run threshold pace and easy day pace.

Finally, strides, in a very subtle way, improve your Running Economy (RE).  Running Economy is best described by this analogy: take two runners, both with the same aerobic fitness.  But the first runner is more efficient (and technically, probably spends less time on the ground with each foot strike) than the second runner.  It’s obvious that the first runner will race faster than the second runner, because they are more efficient, i.e. they have a higher Running Economy.  For the novice runner, or the adult runner that never ran in high school or college, strides often improve RE, if only slightly.  While strides are not nearly as effective as speed development workouts when it comes to improving Running Economy, strides still improve RE a bit and this is a good thing.

It’s easy to blow off strides on a recovery day, especially if you don’t feel great on the run.  But 5 x 30 seconds at 5k pace with 60 seconds easy is not hard mentally, and you owe it to yourself to get in your strides.

 

How Should I Run Strides – High School Athletes, Summer Training and Cross Country

Please read the overview on strides before you read this article. Thank you.

Strides should be an elemental part of all high school training programs. Why? First, you don’t know how fast a high school athlete is until you’ve asked their neuromuscular system to work. Doing 4 x 200m with 200m jog on the track two weeks before the regional cross country meet, when the athletes haven’t been doing fast strides up this point, isn’t going to tell you what the athletes are really capable of. Now, the hierarchy will probably be the same, but if your varsity is running 29.5s for these 200s at the end of an easy run, who is to say they couldn’t be running 27.9s as a group?

So what should be done in training? [Read more...]

How Should I Run Strides – An overview

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...]