Running Workouts: Strides vs. Tempo Runs, and How to Use Them

What is the difference between strides and tempo?

While both strides and tempo runs are valuable training tools for runners, they differ fundamentally in their intensity, duration, physiological aims, and ultimately, their contribution to a runner's overall development.

Introduction to Running Workouts

In the world of running, progressive training involves more than just logging miles. To enhance speed, endurance, and efficiency, runners incorporate various types of workouts designed to target specific physiological systems and biomechanical attributes. Among these, strides and tempo runs are frequently discussed, yet often confused. Understanding their distinct characteristics is crucial for effectively integrating them into a training plan and maximizing their benefits.

Understanding Strides

Strides, also known as "pick-ups" or "accelerations," are short bursts of running at a faster-than-usual pace, typically integrated into an easy run or as part of a warm-up or cool-down.

• Definition: A stride is a controlled, near-maximal effort sprint lasting anywhere from 50 to 150 meters, followed by a full recovery (walking or very light jogging). The key is controlled acceleration and deceleration, focusing on good form rather than all-out speed.
• Purpose and Benefits:
  • Neuromuscular Coordination: Strides help "wake up" the fast-twitch muscle fibers, improving the communication between the brain and muscles for quicker, more efficient movement.
  • Running Form and Mechanics: They provide an opportunity to practice running with proper posture, high cadence (leg turnover), and a powerful push-off without the fatigue of a longer, harder effort. This translates to better running economy.
  • Speed Development: While not a primary speed workout, regular strides contribute to a runner's top-end speed and ability to accelerate.
  • Warm-up/Cool-down: They are excellent for preparing the body for a harder workout or for flushing out lactic acid and improving flexibility after a run.
• How to Perform Strides:
  • Location: Find a flat, safe stretch of road, track, or grass.
  • Execution: Gradually accelerate over the first 20-30 meters until you reach about 90-95% of your maximum effort (a pace you could sustain for only about 10-15 seconds). Hold this pace for 30-60 meters, then gradually decelerate.
  • Recovery: Walk or stand for at least 60-90 seconds, or until your breathing and heart rate return close to normal, before starting the next stride.
  • Volume: Typically perform 4-8 repetitions per session.
• Integration into Training: Strides are often performed at the end of easy runs, 2-3 times per week, or as part of a warm-up before a speed workout or race.

Understanding Tempo Runs

Tempo runs, often referred to as lactate threshold runs, are sustained efforts designed to improve a runner's ability to maintain a faster pace for longer durations.

• Definition: A tempo run involves running at a "comfortably hard" pace, typically at or just below your lactate threshold, for a continuous period. This is a pace at which you can speak in short, broken sentences but not comfortably hold a conversation. The effort level is usually around 7-8 out of 10.
• Purpose and Benefits:
  • Lactate Threshold Improvement: The primary goal is to increase your lactate threshold—the point at which lactic acid begins to accumulate in the bloodstream faster than your body can clear it. By training at this intensity, your body adapts to become more efficient at clearing lactate, allowing you to run faster for longer before fatiguing.
  • Endurance and Stamina: Tempo runs build mental and physical toughness, enhancing your ability to sustain a challenging pace.
  • Pacing Practice: They teach you to recognize and maintain a specific, challenging effort level, which is crucial for race execution.
  • Race Specificity: For events like 10K, half marathon, and marathon, tempo pace often closely mimics or exceeds goal race pace, making it highly specific training.
• How to Perform Tempo Runs:
  • Warm-up: Always begin with a 10-15 minute easy jog to prepare your body.
  • Main Set: Run at your comfortably hard tempo pace for 20-40 minutes (or longer for advanced marathon training). This pace should feel challenging but sustainable.
  • Cool-down: Finish with a 10-15 minute easy jog and stretching.
  • Pacing: For many, this pace corresponds to roughly 10K race pace for shorter tempo efforts, or half-marathon race pace for longer ones. Using perceived effort is often more reliable than strict pace, especially on varied terrain.
• Integration into Training: Tempo runs are typically incorporated once a week into a training schedule, often replacing one of the easy or moderate runs, especially during specific race preparation phases.

Key Differences Summarized

When to Use Each in Your Training

Both strides and tempo runs are integral components of a well-rounded training plan, serving different, yet complementary, roles:

• Integrate Strides for:
  • General Fitness: To maintain and improve running mechanics year-round.
  • Warm-ups: To prepare the body for harder efforts or races.
  • Easy Run Days: To add a touch of speed and form work without overtaxing the body.
  • Injury Prevention: By improving running economy and muscle activation.
  • Post-Injury Return: A safe way to reintroduce faster running.
• Incorporate Tempo Runs for:
  • Race Preparation: Essential for building the stamina and speed endurance needed for 10K to marathon distances.
  • Endurance Building: To raise your overall fitness and ability to sustain faster paces.
  • Mental Toughness: To practice pushing through discomfort and maintaining focus.
  • Pacing Practice: To develop an internalized sense of race pace.

Conclusion

While "strides" involve short, explosive efforts focused on form and speed, and "tempo runs" are sustained, comfortably hard efforts targeting lactate threshold and endurance, both are invaluable tools in a runner's arsenal. By understanding their distinct purposes and proper execution, you can strategically integrate them into your training, leading to a more efficient, faster, and more resilient running performance. A balanced approach that incorporates both types of workouts will ultimately yield the most comprehensive athletic development.