Running Training: Fartlek vs. Strides Explained

What's the Difference Between Fartlek and Strides?

While both fartlek and strides involve variations in running speed, fartlek is a less structured, continuous form of speed play designed to improve endurance and pace adaptability, whereas strides are short, controlled accelerations primarily aimed at enhancing running form, neuromuscular coordination, and leg turnover.

Understanding Fartlek Training

Fartlek, a Swedish term meaning "speed play," is a versatile and unstructured form of interval training that blends continuous running with bursts of varying intensity. It's an excellent method for runners looking to improve their aerobic capacity, anaerobic threshold, and mental toughness without the rigid structure of traditional track workouts.

• Origin and Philosophy: Developed in Sweden in the 1930s by coach Gösta Holmér, fartlek was conceived as a way to make speed work more enjoyable and less intimidating than highly structured interval training. It encourages runners to respond to their environment and how their body feels, rather than adhering to precise distances or times.
• Purpose: The primary goal of fartlek is to develop a runner's ability to change pace comfortably and efficiently over longer durations. It enhances cardiovascular fitness, improves lactate clearance, and builds mental resilience by challenging the body across a wide range of intensities—from easy recovery to near-maximal efforts.
• Key Characteristics:
  • Unstructured Nature: There are no set distances or times for the "fast" or "slow" segments. Runners might sprint to the next lamppost, jog to a particular tree, or surge up a hill.
  • Varied Intensity: The intensity fluctuates significantly, mimicking the demands of a race or varied terrain. This can range from moderate aerobic efforts to anaerobic bursts.
  • Continuous Movement: Unlike traditional intervals with full stops, fartlek involves continuous running, with active recovery periods at an easy pace.
  • Adaptability: It can be performed anywhere – on trails, roads, or even treadmills – making it highly adaptable to different environments and fitness levels.
• How to Perform: After a thorough warm-up, begin an easy run. Periodically, introduce bursts of faster running based on feel, landmarks, or time (e.g., "run hard for 60 seconds," "sprint to the top of that hill," "accelerate until you feel winded"). Follow each burst with a recovery period at an easy conversational pace until you feel ready for the next surge. The total duration of a fartlek session typically ranges from 20 to 60 minutes.
• Benefits: Improved endurance, enhanced speed, increased lactate threshold, better pace judgment, and reduced monotony in training.

Understanding Strides (Accelerations)

Strides, often referred to as accelerations, are short, controlled bursts of running at a near-maximal but not all-out effort, typically performed over distances of 50 to 150 meters. They are a fundamental tool for improving running mechanics, neuromuscular efficiency, and leg speed.

• Definition: Strides involve gradually accelerating to a fast, but controlled, pace (often around 80-90% of maximal effort) and then decelerating back to a stop or a slow jog. The emphasis is on maintaining good form and feeling quick and light on your feet, rather than pushing to exhaustion.
• Purpose: The main objective of strides is to "wake up" the nervous system, improve neuromuscular coordination, and reinforce efficient running mechanics at faster speeds. They help to improve leg turnover, develop a more powerful push-off, and prevent the stiff, slow feeling that can accompany easy runs. They are also excellent for preparing the body for harder efforts or races.
• Key Characteristics:
  • Short Distance: Typically 50-150 meters in length.
  • Controlled Speed: Fast, but not a sprint. The runner should feel fluid and in control, focusing on form.
  • Full Recovery: Adequate rest (walking or standing) is taken between each stride to ensure the quality of subsequent repetitions and prevent fatigue.
  • Focus on Form: Emphasis is placed on maintaining good posture, a high cadence, and efficient arm swing.
  • Low Impact on Fatigue: Due to their short duration and full recovery, strides are not meant to be fatiguing workouts.
• How to Perform: After an easy run or as part of a warm-up, find a flat, clear stretch of ground. Begin with a light jog, gradually accelerate over 20-30 meters until you reach your target speed (80-90% effort), hold that speed for 20-50 meters, and then gradually decelerate over the remaining distance. Walk or stand for full recovery (typically 60-90 seconds) before performing the next stride. A typical session might involve 4-8 strides.
• Benefits: Enhanced running economy, improved leg speed and power, better running form, effective neuromuscular warm-up, and reduced risk of injury by preparing muscles for faster movements.

Key Distinctions: Fartlek vs. Strides

While both training methods involve varying speeds, their fundamental differences lie in their purpose, structure, and execution:

• Primary Goal:
  • Fartlek: Primarily endurance-focused, improving aerobic capacity, anaerobic threshold, and the ability to adapt to varying paces over a sustained period.
  • Strides: Primarily neuromuscular and form-focused, enhancing running mechanics, leg speed, and preparing the body for faster movements.
• Structure and Control:
  • Fartlek: Unstructured, "feel-based," continuous running with varied intensity surges.
  • Strides: Highly structured, short, controlled accelerations with specific distances and full recovery.
• Duration and Distance:
  • Fartlek: Longer overall duration (20-60+ minutes) with varied lengths for fast segments.
  • Strides: Very short individual efforts (50-150 meters), typically performed in sets of 4-8 repetitions.
• Intensity:
  • Fartlek: Varies widely, from easy recovery to hard efforts, mimicking race-like conditions.
  • Strides: Near-maximal but controlled effort, emphasizing form over all-out speed.
• Recovery:
  • Fartlek: Active recovery (easy jogging) between faster segments, leading to partial recovery.
  • Strides: Full recovery (walking or standing) between repetitions, allowing for maximal effort on each stride.
• Application:
  • Fartlek: A standalone workout or integrated into a longer training run for general fitness and pace development.
  • Strides: Often used as part of a warm-up before a workout or race, at the end of an easy run, or during recovery weeks to maintain speed and form.

When to Incorporate Each into Your Training

Both fartlek and strides offer distinct benefits and should be integrated into a well-rounded training program.

• Incorporate Fartlek When:
  • You want to break up the monotony of steady-state running.
  • You're building a base and want to introduce speed work without the pressure of a track.
  • You're training for events with varied terrain or unpredictable pace changes (e.g., trail races, cross country).
  • You want to improve your body's ability to clear lactate and sustain harder efforts.
• Incorporate Strides When:
  • You're warming up for a harder workout, tempo run, or race.
  • You've just completed an easy run and want to "shake out" the legs and practice good form.
  • You're in a recovery week and want to maintain speed without adding significant fatigue.
  • You want to improve your neuromuscular coordination and running economy.

Synergistic Benefits: Using Both for Optimal Performance

While distinct, fartlek and strides are not mutually exclusive; they complement each other beautifully. Strides can be used as part of a dynamic warm-up before a fartlek session to prime the body for faster efforts. Over a training cycle, incorporating both ensures a comprehensive approach to speed development: strides refine the mechanics of speed, while fartlek applies that refined speed in varied, sustained efforts. This holistic approach builds a more resilient, efficient, and faster runner.

Conclusion

Understanding the differences between fartlek and strides is crucial for any runner looking to optimize their training. Fartlek offers a flexible, endurance-boosting "speed play" that mimics the dynamic demands of real-world running. Strides, on the other hand, are precise, controlled accelerations that hone running form and neuromuscular efficiency. Both are invaluable tools in a runner's arsenal, contributing to improved performance, injury prevention, and a more well-rounded athletic profile. By strategically incorporating both into your training, you can unlock greater speed, endurance, and overall running prowess.