Running Strides: Benefits, Proper Technique, and Integration into Training

How to run strides correctly?

Running strides are short, controlled bursts of running at near-maximal effort, typically 50-150 meters, designed to improve running form, increase leg turnover, and enhance neuromuscular coordination without inducing significant fatigue.

What Are Running Strides?

Running strides, also known as "pick-ups" or "accelerations," are brief segments of fast running integrated into a training routine. Unlike sustained speed work, strides emphasize smooth acceleration and efficient running mechanics over sheer endurance. They are typically performed at a pace that feels quick but controlled, often around 70-90% of your perceived maximal speed, allowing you to focus on form rather than straining for an all-out sprint. The primary goal is to enhance your body's ability to move quickly and efficiently, activating fast-twitch muscle fibers and refining your running economy.

The Benefits of Incorporating Strides

Regularly adding strides to your training regimen offers a multitude of physiological and biomechanical advantages:

• Improved Running Form: Strides provide an opportunity to practice and reinforce optimal running posture, arm swing, and foot strike at a higher speed, translating to more efficient running during all efforts.
• Enhanced Neuromuscular Coordination: The rapid firing of muscle fibers and precise coordination required for strides helps to "wake up" your nervous system, improving the communication between your brain and muscles.
• Increased Leg Turnover (Cadence): By consciously focusing on quicker, lighter steps, strides can help increase your running cadence, a key factor in improving speed and reducing ground contact time.
• Development of Speed and Power: While not an all-out sprint, the controlled acceleration in strides helps develop explosive power and the ability to run at faster paces more comfortably.
• Effective Warm-Up: Strides serve as an excellent dynamic warm-up, preparing your body for harder efforts like tempo runs, interval training, or races by gradually increasing heart rate and activating relevant muscle groups.
• Aids in Recovery: For some runners, particularly after a long or hard effort, very gentle strides can help flush out metabolic byproducts and increase blood flow, promoting active recovery.

Proper Technique: How to Execute Strides

Executing strides correctly is crucial to reap their benefits and avoid injury. Focus on controlled acceleration and maintaining good form throughout each repetition.

• Warm-Up First: Never go into strides cold. Always begin with at least 15-20 minutes of easy jogging followed by dynamic stretches (e.g., leg swings, hip circles, walking lunges) to prepare your muscles and joints.
• The Pace: Start each stride at an easy jog, gradually accelerating to a pace that feels fast but controlled – typically around 70-90% of your maximum effort. You should feel like you're running fast, but not straining or losing control of your form. The top speed should be held for only a few seconds before decelerating.
• Form Focus: This is the most critical aspect.
  • Posture: Stand tall and relaxed, with a slight forward lean from the ankles, not the waist. Keep your shoulders down and back, core engaged.
  • Arm Swing: Maintain a relaxed arm swing, elbows bent at approximately 90 degrees. Your arms should swing forward and back, parallel to your body, not across it.
  • Foot Strike: Aim for a midfoot strike, landing lightly and directly underneath your center of gravity. Avoid overstriding or landing heavily on your heels.
  • Cadence: Focus on quick, light steps. Imagine your feet "kissing" the ground and rebounding quickly.
• Distance and Repetitions: Strides are typically 50-150 meters in length. For most runners, 6-10 repetitions are sufficient.
• Recovery: Allow for full recovery between each stride. This means walking or very light jogging back to your starting point, taking 60-90 seconds (or more) to fully catch your breath and feel ready for the next rep. The goal is quality over quantity, ensuring each stride is performed with excellent form.

Common Mistakes to Avoid

• Sprinting Too Hard: Strides are not all-out sprints. Going too fast compromises form and increases injury risk. Focus on controlled acceleration and efficiency.
• Insufficient Warm-Up: Neglecting a proper warm-up before strides can lead to muscle strains or other injuries.
• Poor Form: Losing focus on posture, arm swing, or foot strike negates the primary benefit of strides. Each rep should be a conscious effort to maintain ideal mechanics.
• Too Many Reps or Insufficient Recovery: Overdoing it or rushing between reps will lead to fatigue, poor form, and diminishing returns.
• Overstriding: Reaching your foot out too far in front of your body, which can cause braking forces and increase impact on your joints.

Integrating Strides Into Your Training

Strides are highly versatile and can be incorporated into various parts of your training week:

• After Easy Runs: A common practice is to perform 4-6 strides at the end of an easy run. This helps to "wake up" your legs and reinforce good form without adding significant fatigue to your overall training load.
• Before Workouts or Races: Incorporate 2-4 strides as part of your dynamic warm-up before a tempo run, interval session, or a race. This prepares your body for faster paces and ensures your neuromuscular system is primed.
• During Recovery Weeks: Gentle strides can be a great way to maintain leg speed and form during lower-volume recovery weeks.

Who Should Do Strides?

Strides are beneficial for virtually all runners, regardless of experience level.

• Beginners: Strides can help new runners develop efficient mechanics and introduce faster running in a controlled manner, building confidence and reducing injury risk.
• Experienced Runners: For seasoned athletes, strides are a staple for maintaining speed, improving running economy, and fine-tuning form. They serve as a low-impact way to keep the neuromuscular system sharp.
• Injury-Prone Runners: Due to their controlled nature and emphasis on good form, strides can be a safer way to introduce speed work compared to all-out sprints, helping to identify and correct biomechanical inefficiencies.

Conclusion

Running strides are an invaluable tool in any runner's arsenal. By consistently practicing these short, controlled accelerations with a keen focus on proper form, you can significantly enhance your running efficiency, develop speed, improve neuromuscular coordination, and ultimately become a more resilient and faster runner. Integrate them thoughtfully into your training, prioritize quality over quantity, and observe the tangible improvements in your running performance.