Running Workouts: Understanding Strides vs. Intervals

Are Strides the Same as Intervals?

No, strides and intervals are distinct training methodologies, each serving unique physiological purposes and contributing differently to an athlete's development, though both involve variations in running speed.

Understanding the Nuance: Strides vs. Intervals

In the realm of endurance sports and general fitness, precise terminology is crucial for effective training. While both strides and intervals involve running faster than a typical easy pace, they are fundamentally different in their intent, execution, and physiological outcomes. Understanding these differences allows athletes and coaches to strategically incorporate each method for optimal performance and injury prevention.

What Are Strides?

Strides, often referred to as "pick-ups" or "accelerations," are short, controlled bursts of running at a sub-maximal effort, typically performed at around 80-95% of an individual's maximal sprint speed. They are not meant to be all-out sprints to exhaustion but rather a deliberate opportunity to practice good running form and improve neuromuscular coordination.

Key Characteristics of Strides:

• Short Duration: Typically 50-150 meters (or 15-30 seconds) in length.
• Sub-Maximal Intensity: The effort should feel fast but controlled, not a maximal sprint. You should be able to maintain good form throughout.
• Gradual Acceleration: Start at an easy pace, gradually accelerate to the peak speed, and then decelerate.
• Full Recovery: Each stride is followed by a complete walking or jogging recovery (often 60-90 seconds) to ensure the athlete is fresh for the next repetition.
• Focus on Form: The primary goal is to improve running mechanics, leg turnover, and coordination, not to induce significant cardiovascular stress or fatigue.

Benefits of Incorporating Strides:

• Improved Running Economy: By practicing efficient movement patterns, strides can help your body become more economical at various paces.
• Enhanced Neuromuscular Coordination: They train the nervous system to fire muscle fibers more effectively, leading to quicker leg turnover and a more responsive stride.
• Increased Leg Speed: Regular exposure to faster paces helps the body adapt to moving quickly.
• Dynamic Warm-up/Cool-down: Strides are excellent for activating muscles before a workout or flushing out legs after an easy run.
• Mental Sharpness: They provide a brief, refreshing break from monotonous easy running.

What Are Intervals?

Interval training involves alternating periods of high-intensity exercise (the "work" interval) with periods of lower-intensity recovery (the "rest" interval). The intensity, duration, and number of work and rest intervals are highly structured and designed to elicit specific physiological adaptations. Intervals push the body beyond its comfort zone to improve various aspects of fitness.

Key Characteristics of Intervals:

• Varied Duration: Work intervals can range from very short (e.g., 30 seconds for HIIT) to much longer (e.g., 5 minutes or more for tempo intervals).
• High Intensity: Work periods are typically performed at a significantly higher effort level than easy running, often pushing into anaerobic zones or close to maximal oxygen uptake (VO2 max).
• Structured Recovery: Recovery periods are precisely timed and can be active (jogging) or passive (walking/standing). The recovery is often "incomplete," meaning the body does not fully return to baseline before the next work interval.
• Physiological Adaptation Focus: The primary goal is to improve cardiovascular fitness, speed endurance, lactate threshold, or VO2 max.
• Significant Fatigue: Interval sessions are designed to be challenging and induce considerable fatigue by the end.

Benefits of Interval Training:

• Improved Cardiovascular Fitness (VO2 Max): High-intensity intervals are highly effective at increasing the body's ability to utilize oxygen.
• Enhanced Lactate Threshold: Training at specific intensities can raise the point at which lactate rapidly accumulates in the blood, allowing you to sustain faster paces for longer.
• Increased Speed Endurance: Intervals build the ability to maintain high speeds for extended periods.
• Greater Anaerobic Capacity: Short, very high-intensity intervals can improve the body's ability to produce energy without oxygen.
• Time Efficient: Interval training can provide significant fitness benefits in a shorter amount of time compared to continuous steady-state exercise.

Key Differences Between Strides and Intervals

While both involve running faster, their core objectives, execution, and physiological impacts are distinct:

When to Use Strides vs. Intervals

Integrate Strides When:

• Warming Up: A few strides after an easy jog can prime your muscles and nervous system for a harder workout or race.
• Cooling Down: Incorporate strides after an easy run to flush out legs and maintain leg speed without adding significant fatigue.
• Form Work: Use them as a dedicated session to focus purely on running mechanics and efficiency.
• Pre-Race Tune-Up: A few days before a race, strides can help you feel sharp and fast without depleting energy stores.
• Recovery Runs: Add them to easy runs to break up monotony and inject some fast-twitch muscle activation.

Integrate Intervals When:

• Building Speed: For specific race distances (e.g., 5k, 10k), intervals are crucial for improving pace.
• Increasing Endurance: Longer intervals at tempo pace can improve your ability to sustain faster efforts over time.
• Improving VO2 Max: Short, intense intervals are highly effective for boosting aerobic capacity.
• Specific Race Preparation: Tailor interval workouts to mimic the demands of your target race.
• Breaking Plateaus: When your fitness gains stagnate, a well-designed interval program can provide the stimulus needed for further adaptation.

Integrating Both into Your Training

Both strides and intervals are valuable tools in an athlete's arsenal and can complement each other effectively. Strides can be thought of as "skill work" for running, focusing on the mechanics and efficiency of movement. Intervals are "fitness work," pushing the physiological boundaries to improve stamina, speed, and endurance.

A common approach is to include strides regularly (2-3 times per week) after easy runs or as part of a warm-up, ensuring that running form remains sharp. Interval training, being more demanding, is typically performed 1-2 times per week, depending on the training phase and the athlete's goals and recovery capacity. By understanding the unique contributions of each, you can design a more balanced, effective, and sustainable training program.

Conclusion

While both strides and intervals involve running at faster paces, they are distinctly different training modalities with unique purposes. Strides are short, controlled bursts for improving running form, neuromuscular coordination, and leg speed with minimal fatigue. Intervals are structured, high-intensity efforts designed to elicit significant physiological adaptations, such as enhanced cardiovascular fitness, speed endurance, and lactate threshold. Recognizing these differences is paramount for any athlete or fitness enthusiast aiming to optimize their training, improve performance, and reduce the risk of injury.