RunningAHEAD - Topic: Strides

Strides (Read 453 times)

benjaug view log	posted: 5/21/2007 at 9:07 PM
	I have heard a lot about training with something called "strides"... is that just walking fast to increase your stride legnth, or am I way if... and also, what good do they do to your running time?

jEfFgObLuE view log Frustrating Project	posted: 5/21/2007 at 9:14 PM modified: 5/21/2007 at 9:16 PM
	Quote from benjaug on 5/21/2007 at 9:07 PM: I have heard a lot about training with something called "strides"... is that just walking fast to increase your stride legnth, or am I way if... and also, what good do they do to your running time? Mikeymike is the Stride-Master, so I'm sure he'll have something to say here. It refers to doing short bursts of speed, say 50m~200m in length, that are done in the course of an easy run, or maybe at the end of an easy run before cooling down. Say for example, you're running an easy 6-miler. After you've gone a good 2~3 miles (to ensure you're warmed-up), you would thrown in anywhere from 6~10 of these short bursts of speed over the course of the rest of the run. They shouldn't be taxing, as they're not meant to be hard speedwork. It's more a neuromuscular thing -- you want your body to get used to running fast and relaxed over short distances. Fast and relaxed is the key. They improve your leg speed, flexibility/coordination and your economy/efficiency. It's hard to quantify how much they'll help you improve, but they're an essential part of a good training program.
	20th Century: 800m: 2:04 \|1600m: 4:37 \|3200m: 10:06 \|5k: 16:23 \|10k: 35:38 \|15k: 54:20 25k: 1:35:59 21st Century: 5k: 19:42 \|10k: 43:00 "Do not allow children to mix drinks. It is unseemly, and they use too much vermouth." Steve Allen Oswald acted alone.

Bonkin view log Reboot	posted: 5/21/2007 at 9:17 PM
	Here's a link to one of the Stride-Master's comments. I've started doing 10x100m at the end of a couple of me runs per week. They are fun and change things up. Plus I think they've helped relieve some hamstring tightness I've had in my left leg.
	Your monkey gives me the creeps. - andahuff

benjaug view log	posted: 5/21/2007 at 9:20 PM
	That doesn't sound too bad... I am going to try and run about 2 miles today (its supposed to be an off day, but I didn't run last week) and I'll mix them in for the last mile or so. Just to make it easy for estimating, I'll take it down to about .1 mile per time with 1 minute in between...

mikeymike view log	posted: 5/22/2007 at 12:21 AM
	Stride master? Wow, I'm honored! Yep, I'm a big fan of strides but just about everything I would have said has been covered by Jeff and Bonkin. I'll reiterate fast and relaxed is key--you don't want to be straining at all. It's as much a form drill as a speed drill. And make sure to always be really warmed up first and do do full recoveries in between.

Berner view log	posted: 5/22/2007 at 12:33 AM
	Pfitzinger (my training guru) would say that strides are all form. The most important thing is keeping good running form while you pick up the pace. Your actual pace isn't important -- keeping good form is the key.
	How To Run a Marathon: Step 1 - start running. There is no Step 2.

benjaug view log	posted: 5/22/2007 at 12:44 AM
	Ok, I understand strides, but how do they differ from intervals and tempo running?

Bonkin view log Reboot	posted: 5/22/2007 at 2:07 AM
	My understanding is that intervals and tempo runs are more focused on pace.
	Your monkey gives me the creeps. - andahuff

jEfFgObLuE view log Frustrating Project	posted: 5/22/2007 at 2:15 AM modified: 5/22/2007 at 2:16 AM
	Quote from benjaug on 5/22/2007 at 12:44 AM: Ok, I understand strides, but how do they differ from intervals and tempo running? Tempo training = sustained 20~30 minutes at 15~20 sec/mile slower than your current 10k pace. Intervals = repeats of anywhere from 200m ~ 1 mile at 5k race pace or better example: interval of 6 x 800m @ 15 sec below 5k pace, with 400m recovery jogs (really easy running) in between the intervals. Strides are a form drill. Tempo runs develop stamina and longer race pace endurnace Intervals focus on boosting speed, and are run faster than race pace
	20th Century: 800m: 2:04 \|1600m: 4:37 \|3200m: 10:06 \|5k: 16:23 \|10k: 35:38 \|15k: 54:20 25k: 1:35:59 21st Century: 5k: 19:42 \|10k: 43:00 "Do not allow children to mix drinks. It is unseemly, and they use too much vermouth." Steve Allen Oswald acted alone.

benjaug view log	posted: 5/22/2007 at 2:41 AM modified: 5/22/2007 at 2:46 AM
	Ok... I haven't raced in any races, so how do I fnd my 5k and 10k paces?

pRED view log	posted: 5/22/2007 at 3:36 AM
	Enter one and race it. Or, map out a 1 mile course, warm-up 10-20min. and run that sucker all-out. Record your time and plug it into McmillanRunning.com and it will provide some pace advice. Buy "Daniel's Running Formula" by Dr. Jack Daniels.
	Ricky 2008 Goals: ~~sub-18~~ 5k 17:50 \| ~~sub-39~~ 10k 38:35 \| sub-3 M Only those who risk going too far can possibly find out how far one can go. T.S. Eliot You can't always get what you want. But if you try sometimes, you might just find; you get what you need.

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 5/22/2007 at 3:52 AM
	Quote from pRED on 5/22/2007 at 3:36 AM: Enter one and race it. Agreed. This is the best way.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

brioche view log my homeground	posted: 5/22/2007 at 4:45 AM modified: 5/22/2007 at 4:47 AM
	I think we should all do strides regularly. Strides definitely help to remind you about good running form. I find myself doing them at the end of my run. This type of training probably is what helped me to achieve my goal time at my 30k race this past Sunday. I could sprint the last 400-500m to the race finish line. Being able to run relaxed, fast, in good form and without wasting unnecessary energy seems to be the key to a good running time.
	Tokyo Marathon - the best race EVER!

Berner view log	posted: 5/22/2007 at 4:46 AM
	Quote from ʇuǝɹʇ on 5/22/2007 at 3:52 AM: Agreed. This is the best way. And the most fun.
	How To Run a Marathon: Step 1 - start running. There is no Step 2.

amcneice

view log

posted: 5/22/2007 at 5:14 PM
modified: 5/22/2007 at 5:15 PM

Per daniels p.167

"Strides are 20-30 seconds of quick, light runs with 1 minute of recovery between each." He advocates these come after any days of Easy intensity with 4-6 at the end of the run.

I've been doing 45 seconds with 1 minute recovery jog between with a focus on form. I went a bit longer to simply get a break from the Garmin beeping at me. Big grin

My legs in general feel better afterwards and getting to go "fast" makes me happy.