What are Strides? 

1. Strides are very short runs @ a race pace.
2. Most strides are 60 to 150 metres.
3. Strides should not be difficult – mentally or physically.
4. Strides should be completed 3x/week, at the end of runs & incorporated @ the start of any faster workouts OR during a race warmup.
5. Paces for strides range from 5k race pace to top speed.
6. The faster the stride the shorter the distance; i.e.: 5k pace up to 150m whilst top speed 60-80m.
7. Total volume of strides should be about 200-600m.
8. 200m repeats @ the end of a workout are not strides.

Practicing strides and drills provide the following advantages to the runner:

1. Development of neuromuscular coordination (NMC) – improved movement patterns aka “muscle memory”
2. Improved NMC translates into a mechanical advantage of ideal running mechanics.
3. A body that absorbs ground contact better, springs forward faster, and has the least amount of ground contact time.
4. Improved balance and injury prediction: “step” drills will isolate and identify any balance or range of motion issues that may normally be covered up /compensated for by normal running.
5. Reach your running potential.
6. Step drills should be practiced as a priority. Once you feel more confident with the “step” version progress to the “skip” don’t rush, improving NMC takes time!
7. Like strides, drills should be completed 3x/week (~10mins.) & incorporated @ the start of any faster workouts OR during a race warmup.

All strides should be combined with drills to help combine and sequence the new improved run motor patterns into your new improved running efficiency!