Strides....

ronnie085

Hi, just bit confused about strides, what benefit are they? What is the best technique? Where should i fit them in my program? Hope they not silly questions

ecoli

ronnie085 wrote: »

Hi, just bit confused about strides, what benefit are they? What is the best technique? Where should i fit them in my program? Hope they not silly questions

Strides are used for running form and leg turnover and can benefit you biomechanically and are alactic (do not produce lactic acid in the legs) so they should not tire you out. I try to do these after an easy run 2-3 times a week. the should be done at roughly 3k-5k race pace rather than be seen as sprints (quite often mistaken for this)

Hope that clears it up a bit other people may have other views on this

This isnt a silly question at all.The only silly question is the one not asked (for the most part;))

RoyMcC

To add to ecoli's usual good advice - a good nutshell description of strides is 'slow sprinting'. Typically you would do a set of 6 x 80m or so, at somewhere below optimum speed. If (as I assume) you're a distance runner then you need to really exaggerate the running movement with long, bouncing strides onto the forefoot, high knees, good high hips and active arms.

For sprinters this is an affirmation of good running technique to take into their speedwork. For us road plodders it's an unusually active way of using the body but, done regularly, should certainly improve running technique.

psychozeb

should they be done in the midst of a run or after a run? in my run tomorrow night it is 8 miles with 10 x 100m strides.

ecoli

psychozeb wrote: »

should they be done in the midst of a run or after a run? in my run tomorrow night it is 8 miles with 10 x 100m strides.

there is a difference in opinion among people on this in favour of either. Personally i like to do mine after as i dont like to stop in the middle of my runs i feel like i am cheating on my run with a rest:o

shazkea

Thanks for explanation on strides - understand these now.

Can I ask is there a difference between interval and sprint training? Is interval slower or do they both mean the same thing?

RoyMcC

ecoli wrote: »

there is a difference in opinion among people on this in favour of either. Personally i like to do mine after as i dont like to stop in the middle of my runs i feel like i am cheating on my run with a rest:o

ecoli I believe that you're doing your strides as part of a warm-down? I think that if you're going to get the full benefit they ought to be done as part of a dynamic warm-up. Whilst you're fresh you can carry out the strides with vigour, and you will then be primed for your run, or whatever training that you're about to do.

Certainly you will benefit to some degree if they're done when tired, but it is more difficult to carry them out properly with a full range of movement.

Whatever way it's always good to see runners incorporating track training techniques into their programme. (I confess I rarely do so myself even though I know I should )

RoyMcC

shazkea wrote: »

Thanks for explanation on strides - understand these now.

Can I ask is there a difference between interval and sprint training? Is interval slower or do they both mean the same thing?

Intervals = building up strength & endurance. You might incorporate these in the base period of sprint training but generally sprint trackwork is done over shorter distances at higher intensity and with longer breaks.

bazman

This may help - think this is a good way of categorising sessions.

• Long Run: 18km or longer at 70-85% MHR (Maximal Heart Rate). Improves RE (Running Economy) & FG (Fat-Glycogen Storage & Usage). Start at a slow pace and work towards 90% of your goal marathon pace.
• Run: Up to 17km at 70-80% MHR. Improves RE, FG & recovery.
• Recovery: Up to 12k at less than 75% MHR. Improves recovery.
• LT Tempo: Runs at your half marathon pace (82-91% MHR). Improves LT (Lactate Threshold).
• LT Intervals: Long intervals at your 10k race pace (85-92% MHR). Improves LT.
• VO2 Max: 400-1600m at 3k race pace (93-95% MHR). Improves VO2 Max and RE.
• Speed: Up to 400m at 1500m race pace. Improves RE (running form & leg turnover).
• Strides: Up to 100m at 70-80% maximum effort, focusing on running form. Build & reduce speed gradually. Improves running form & race finishing. Generally completed at the end of a run, as an short pre-race session or as part of a race warm-up.

HardyEustace

You must be following the Pfitzinger and Douglas training plan. Starting week1 myself tonight at 7 Mi w/10x100m. I'm gonig to do them first as from my experience of some a small amount of track work, you need to be fresh to get the best out of it. Unless you've a good level of fitness, I don't know how much good you'll get out of dragging your tired butt around 10x100m.

shazkea

bazman wrote: »

This may help - think this is a good way of categorising sessions.

• Long Run: 18km or longer at 70-85% MHR (Maximal Heart Rate). Improves RE (Running Economy) & FG (Fat-Glycogen Storage & Usage). Start at a slow pace and work towards 90% of your goal marathon pace.
• Run: Up to 17km at 70-80% MHR. Improves RE, FG & recovery.
• Recovery: Up to 12k at less than 75% MHR. Improves recovery.
• LT Tempo: Runs at your half marathon pace (82-91% MHR). Improves LT (Lactate Threshold).
• LT Intervals: Long intervals at your 10k race pace (85-92% MHR). Improves LT.
• VO2 Max: 400-1600m at 3k race pace (93-95% MHR). Improves VO2 Max and RE.
• Speed: Up to 400m at 1500m race pace. Improves RE (running form & leg turnover).
• Strides: Up to 100m at 70-80% maximum effort, focusing on running form. Build & reduce speed gradually. Improves running form & race finishing. Generally completed at the end of a run, as an short pre-race session or as part of a race warm-up.

Cheers, exactly what I was looking for.