Strides

benjaug

posted: 5/21/2007 at 4:07 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

More Cowbell!

posted: 5/21/2007 at 4:14 PM
modified: 5/21/2007 at 4:16 PM

Quote from benjaug on 5/21/2007 at 4:07 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.

"I cannot imagine any condition which would cause a ship to founder. I cannot conceive of any vital disaster happening to this vessel. Modern ship building has gone beyond that."

Captain Edward J. Smith, Master of Titanic

Bonkin

posted: 5/21/2007 at 4:17 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.

It's not the heat, it's the stupidity.

When it’s all said and done, will you have said more than you’ve done?

benjaug

posted: 5/21/2007 at 4:20 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

posted: 5/21/2007 at 7:21 PM

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

posted: 5/21/2007 at 7:33 PM

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

posted: 5/21/2007 at 7:44 PM

Ok, I understand strides, but how do they differ from intervals and tempo running?

Bonkin

posted: 5/21/2007 at 9:07 PM

My understanding is that intervals and tempo runs are more focused on pace.

It's not the heat, it's the stupidity.

When it’s all said and done, will you have said more than you’ve done?

jEfFgObLuE

More Cowbell!

posted: 5/21/2007 at 9:15 PM
modified: 5/21/2007 at 9:16 PM

Quote from benjaug on 5/21/2007 at 7:44 PM:

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

"I cannot imagine any condition which would cause a ship to founder. I cannot conceive of any vital disaster happening to this vessel. Modern ship building has gone beyond that."

Captain Edward J. Smith, Master of Titanic

benjaug

posted: 5/21/2007 at 9:41 PM
modified: 5/21/2007 at 9:46 PM

Ok... I haven't raced in any races, so how do I fnd my 5k and 10k paces?

pRED

Summertime

posted: 5/21/2007 at 10:36 PM

Enter one and race it. Wink

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. Yes

Ricky

—our ability to perform up to our physiological potential in a race is determined by whether or not we truly psychologically believe that what we are attempting is realistic. Anton Krupicka

Trent

We've Got Big Hills

posted: 5/21/2007 at 10:52 PM

Quote from pRED on 5/21/2007 at 10:36 PM:

Enter one and race it.

Agreed. This is the best way.

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

shonanbrioche

shonan marathon, girl

posted: 5/21/2007 at 11:45 PM
modified: 5/21/2007 at 11:47 PM

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.

next race SHONAN MARATHON nov 3rd, 2011, KOBE MARATHON nov 20th, 2011, rather than running boston again, i am aiming for nyc!

Berner

posted: 5/21/2007 at 11:46 PM

Quote from Trent on 5/21/2007 at 10:52 PM:

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

posted: 5/22/2007 at 12:14 PM
modified: 5/22/2007 at 12:15 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.

Strides (Read 903 times)