Running Strides on a Treadmill: Benefits, Technique, and Safety

Can You Do Strides on a Treadmill?

Yes, strides can be effectively performed on a treadmill, offering a controlled environment for practicing running mechanics and speed work, though with some key differences and considerations compared to outdoor execution.

What Are Strides?

Strides, also known as "striders" or "pick-ups," are short bursts of running at a faster-than-usual pace, typically lasting 15 to 30 seconds, followed by a period of easy jogging or walking recovery. They are not all-out sprints but rather controlled efforts that focus on improving running form, leg turnover, and neuromuscular coordination. Strides serve multiple purposes in a runner's training:

• Warm-up: They can prepare the body for harder efforts by gradually increasing heart rate and activating fast-twitch muscle fibers.
• Form Drills: They provide an opportunity to consciously practice efficient running mechanics at a higher speed.
• Leg Turnover: They help improve leg speed and cadence without excessive fatigue.
• Neuromuscular Coordination: They enhance the communication between the brain and muscles, improving responsiveness and quickness.
• Recovery: They can be used after a long or hard run to flush out lactic acid and maintain leg speed.

The Case for Treadmill Strides

Performing strides on a treadmill offers several unique advantages, making them a valuable tool in a runner's arsenal:

• Controlled Environment: Treadmills provide a consistent, flat surface free from external variables like wind, uneven terrain, or obstacles. This allows for precise control over speed and incline.
• Pacing Precision: The ability to set an exact speed on the treadmill ensures consistent effort and allows for incremental increases or decreases in pace, which can be challenging to gauge accurately outdoors without a track or GPS.
• Weather Independence: Rain, snow, extreme heat, or cold are non-factors, ensuring that speed work can be consistently incorporated into a training plan regardless of outdoor conditions.
• Reduced Impact: Many modern treadmills offer cushioned decks, which can provide a softer landing surface than concrete or asphalt, potentially reducing impact stress on joints.
• Form Focus: The stable environment and often mirrored walls in a gym allow runners to observe and correct their form more easily without the distractions of outdoor running.
• Accessibility: Treadmills are widely available in gyms and homes, making strides convenient to perform.

Limitations and Considerations

While beneficial, treadmill strides are not identical to outdoor strides and come with their own set of limitations:

• Belt Assistance: The moving belt pulls the foot backward, which can slightly alter natural stride mechanics. This might reduce the need for the hamstrings to actively pull the leg through, potentially affecting posterior chain development compared to outdoor running.
• Proprioception and Balance: Outdoor running constantly challenges balance and proprioception (awareness of body position) due to varied terrain and environmental cues. The stable, predictable nature of a treadmill offers less of this challenge.
• Limited Space: The confined space of a treadmill can feel restrictive, especially during faster efforts. The lack of natural deceleration space requires more abrupt speed adjustments.
• Air Resistance: There is no air resistance on a treadmill, which means the effort required for a given pace is slightly less than outdoors. This can lead to a perceived faster pace on the treadmill than what would be achievable for the same effort outside.
• Mental Engagement: Some runners find treadmill running more monotonous than outdoor running, which can impact motivation during speed work.

How to Perform Strides on a Treadmill

Executing strides safely and effectively on a treadmill requires careful attention to setup and form:

• Thorough Warm-up: Begin with 10-15 minutes of easy jogging or walking to gradually raise your heart rate and prepare your muscles. Include some dynamic stretches like leg swings and butt kicks.
• Set Initial Speed: Start with a speed that is comfortably faster than your easy jogging pace but not an all-out sprint. For many, this might be a pace they could hold for 1-2 minutes if pushed.
• Gradual Acceleration: Do not jump directly to your target stride speed. Slowly increase the treadmill speed over 5-10 seconds until you reach your desired pace for the stride.
• Maintain Form: Focus on good running posture:
  • Tall and Relaxed: Run tall with a slight forward lean from the ankles. Keep shoulders relaxed and avoid hunching.
  • High Cadence: Aim for quick, light steps. Think about picking your feet up rather than reaching forward.
  • Midfoot Strike: Land lightly on your midfoot, directly under your center of gravity.
  • Relaxed Arms: Keep elbows bent at approximately 90 degrees, with arms swinging naturally forward and back, not across your body.
• Stride Duration: Run at your target stride pace for 15-30 seconds.
• Gradual Deceleration: After the timed stride, slowly decrease the treadmill speed back to an easy walk or slow jog over 5-10 seconds. Do not abruptly stop or jump off the treadmill.
• Recovery: Walk or very slowly jog for 60-90 seconds between strides to allow your heart rate to come down and your muscles to recover.
• Number of Repetitions: Perform 4-8 repetitions, depending on your fitness level and the purpose of the session.

Integrating Treadmill Strides into Your Training

Treadmill strides can be a versatile addition to various training sessions:

• Pre-Workout Warm-up: Add 4-6 strides after your easy warm-up jog before a harder workout like a tempo run, interval session, or long run.
• Post-Run Flush: Incorporate 2-4 strides at the end of an easy or moderate run to help flush lactic acid and maintain leg speed.
• Recovery Run Boost: On days when outdoor conditions are poor, add a few strides mid-way through an easy recovery run to break monotony and introduce a brief stimulus.
• Dedicated Speed Work (When Outdoors Isn't Possible): If you can't get to a track or safe outdoor space for speed work, treadmill strides can serve as a substitute for short, fast efforts, focusing on leg speed and form rather than sustained maximal output.

Safety Precautions and Best Practices

Safety is paramount when performing any speed work on a treadmill:

• Use the Safety Clip: Always attach the treadmill's safety clip to your clothing. This will immediately stop the belt if you fall or slip.
• Clear the Belt: Ensure there is nothing obstructing the belt or your path.
• Start Conservative: Begin with a slower stride speed than you think you can handle and gradually increase it as you get comfortable.
• Avoid Handrails: Unless you are just starting or have balance issues, avoid holding onto the handrails during strides. This compromises your natural running form and reduces the training benefit. Use them only for initial balance or when getting on/off.
• Monitor Your Surroundings: Be aware of your position on the belt. Try to stay in the middle, not too close to the front console or the back edge.
• Listen to Your Body: If you experience any pain or discomfort, immediately slow down and stop.

Conclusion

Treadmill strides are a highly effective and accessible tool for runners looking to improve their speed, form, and neuromuscular coordination. While they differ slightly from outdoor strides due to the nature of the moving belt, their benefits in terms of controlled environment, pacing precision, and weather independence make them an invaluable component of a well-rounded training plan. By understanding their nuances and adhering to proper technique and safety protocols, runners can confidently integrate treadmill strides to enhance their performance and reduce injury risk.