Runners by nature are stingy lot. I say this with respect and perhaps even a bit of pride. Any group of people that trim fractions of an ounce away from a shoe or race number to produce a lighter feeling while running are looking for any fair edge they can get.

Strides should be valued by our economical tribe for their simple improvement of a runners performance.

By my definition a ’stride’ is a short run (10 - 45 seconds) that is faster then goal race pace.

I typically prescribe strides for runners from the 5k to the marathon as 5-10 x 100m runs at 1 mile race pace with a 100m walk or even skip back as recovery.

Strides offer a lot of bang for the buck to competitors of a variety of distances. Their ‘fast’ speed acts to engage portions of large and small muscle groups (motor units) otherwise neglected while running at conversational paces. Due to the nature of muscle fatigue in endurance events this is very desirable as it offers a potential improvement in endurance with other forms of training. The runs can be thought of as a VERY running specific strength training activity as they challenge the athlete to develop coordination of effort throughout the whole body during the short, high intensity effort.

These runs are, however short enough that they don’t result in the deficit of fatigue the next day that a speed workout at 5k race pace of a much larger volume may. This allows athlete’s engaged in base or marathon training to maintain and even improve their running efficiency and speed while adding loads of endurance boosting mileage. It is purported that Olympic champion Peter Snell, whom despite competing in the 800 and 1500m runs tackled marathon specific training for long periods of time during his career under legendary coach Arthur Lydiard, was able to maintain his gold medal winning top speed during months of mileage in excess of 100 miles per week.

This brings us to anecdotal and scientifically observed relationships that exercise physiologists are beginning to note between the training at the ends of the aerobic and anaerobic spectrum. Coaches for years have experimented with the extremes of speed and volume in running. Coaches are now gaining support from the scientific community that the seemingly contradictory training practices of short, very fast running and high volumes of running at moderate intensities, contribute greatly to the success in events from the mile to the marathon. I will address some specific scientific discoveries in this area as well as methods coaches have used (sometimes for decades) to manipulate the anaerobic system to improve aerobic development in future posts.

For now make strides a part of your training routine 2-3 times a week. Incorporate them after easy, recouperative runs. Keep them short (15-20 seconds) to begin with and keep in mind a few essential principles.

1. Run fast, but in control. Relax and eliminate any strain in the body from head to foot.

2. Take copious amounts of recovery. When in doubt take more. You should never begin a stride ‘winded’ from the last.

3. Begin each stride smoothly and gradually increase speed over the last 50% to point of nearing your top running speed that could be maintained for 1 minute.

4. Cool down with at least 5-10 minutes of jogging after the strides.

To your running,

Sean Coster