Start off your strides at an easy pace and build up to hit your highest speed by the middle of the stride.
Strides are short, fast runs you can do at the end of an easy workout to help improve your speed. Doing strides a few times a week after easy runs will help train your body to perform more efficiently when you’re fatigued, which can help you muster the strength you need for a strong sprint at the end of a race. Strides make your muscles stronger and faster as well as create neuro pathways from your brain to your legs, in effect training your body and mind on how to move more quickly and efficiently.
Many of the world’s top runners use strides to help improve their performance, and you can use the same training technique to run faster in races. Here are some quick tips to help you add strides to your training:
Do strides two to three times a week, after your easy runs.
Run for 60- to 100-meters for each stride. Strides do not have to be precisely measured. You can run the length of a football field or down the straight length of a track to do 100 meters. Run on a soft, flat surface such as grassy field, dirt path or a track.
Run at about 85 percent effort level, or close to your top speed. Go fast on your strides while still maintaining good running form. Pump your arms, keep your back straight and open your legs to take long, fast steps.
Do 4 to 6 strides your first week and gradually work your way up to doing 10 strides each session.
Allow yourself about 90 seconds rest between each stride.
Do not exert yourself so much that your strides feel like a speed workout. Because they are short and done on a soft surface, strides should not cause you too much fatigue.
