If the World Record Holder at parkrun tells you he has a secret weapon for your training, you listen. Andy Baddeley, founder of the Running Channel is a big fan of strides and so am I.
If you’re at Hastings parkrun on a Saturday and see a group of us sprinting up and down the Gardens at 9:40, that’s what we are doing.
What are Strides?
Strides are a short burst of speed, anywhere between 20-30 seconds over a distance of 50-100 metres. You can do 4-8 reps.
How do you do Strides?
Build up your pace for a few seconds before hitting close to top speed for 15-20 seconds before easing off at the end.
When to do Strides?
The best time is after an easy run or before a tough workout or race. Ideally twice a week.
What are the benefits of Strides?
Firstly they add some speed into your training. They only take 5-10 minutes to complete and they encourage good running form. You’ll naturally generate more knee lift, a longer stride length, quicker cadence and more powerful arm drive.
They are a very useful warm up drill too as they will increase your heart rate and the blood circulation. Elite runners can be found doing strides before almost every race, including a Marathon.
If you are looking to improve your running, whether it be to get faster or just improve your biomechanics then adding strides to your weekly routine is a must!
If you are new to strides start off gradually. 4 x 50 metres would be a sensible starting point and slowly build up towards 8 x 100 meters.
