I started incorporating strides at the end of my easy runs. I do all my strides on a slight incline (I don't like flat-track running, especially at speed). Just 6-8 200m strides included after an easy run and I couldn't believe the massive gains I made. Sure, it was a slight 'effort' but not so much that it dramatically departed from my easy-runs days or that it effected training the day after and I found the more often I did these and the adaptation that came with it, made it easier and easier. And I can honestly say, by simply incorporating these stride sessions after my easy runs, it slashed approx. 4 minutes off my half-marathon time. Not bad considering this was a fairly minimal effort after an easy run.
Thanks for the video. Was there actually any footage of you guys doing strides? I couldn't really tell because of the montage style edits. Would have been nice to see some clear strides from you guys 😊
"I couldn't really tell because of the montage style edits" - That's because strides are over pretty quickly. As Heather said, you just ease into them and do a short burst. "Would have been nice to see some clear strides from you guys" - They seemed fairly clear to me.
Agree, a great way to introduce some faster efforts. I think my mistake is turning them into all out sprints, when it should be a controlled acceleration up to say 75-80% of top speed.
I've been doing strides before races for a while but until now I had no idea what they were called. I just saw all the super fast runners do this at the start line and, over time, began to copy them. Thanks for this explanation!
I ran track in college. It’s funny though, most people don’t understand how crucial a warm-up is. Strides and dynamic flexibility/mobility drills make your running form so so much better
@@mikemckinney3252in a RAMP style warm up, this would be the perfect PRIMING warm up, as it not only literally warms you up, but also primes your body to run. Imoortant note: easy runs less strides, harder runs, more strides
If you plan on running 5 to 6 miles for the day, do your 1st mile nice and easy and then do some mobility drills, leg swings, etc. Then pyramid strides: 60m, 70m, 80m, 70m, 60m. Or do them timed: 10seconds, 15 seconds, 20 seconds, 15, 10 Drink a little water, and then run the rest of your miles. It’s amazing what the extra 20 minutes does for you. Then for a cool down, repeat the warmup but reduce the strides by 50% and add in a little static stretching Great tips in this video! The warmup is crucial
Love the strides that Garmin put me on during my half marathon training. I picked it up a bit and started doing them for some slight hill work too towards the end.
Great video! Been doing strides for years. You should do one on “negative splitting/positive splitting” sets. Another set of terms people are clueless about. 👍
I've been missing out, I'll be incorporating strides at the end of some of my run.s Def can relate to that feeling of being heavy after a run and getting a bit bored as I've been strictly been doing low intensity, high mileage for the last couple of months. Also amazing background music I'm always sound searching the songs in your videos and adding them to my running playlist.
What I learnt as “strides” was a hundred yards of brisk acceleration, up to almost as fast as possible at the end, followed by recovery, repeated 3 or 4 times.
I am doing 4 x 100m stides after every 1 hour trail running at low bpm heart rate. Its my new tactic to improve my speed and increase my kilometers per hour .
I think the point of strides is to activate muscles required to keeping a higher pace, and also let you build on your form to be able to run at a higher pace for a longer time. So it is very important to do these with good form, you should feel like Kipchoge (not Usain Bolt)
I don't do strides, instead I do sprints, 15 seconds absolute max effort (for me about 3:00 Min / Km) 2 minutes rest x 3, 10 minutes steady and repeat 3 times (9 sprints total). This really makes your muscles to work hard, you will feel it for the next two days 😅 .
"I don't do strides, instead I do sprints" - Depends on what you're trying to achieve. Middle-distance runners shouldn't be doing 'sprints'. For middle-distance runners, strides are hugely beneficial. Plus, doing sprints increases your risk of injury, while doing strides requires less effort, minimises the risk of injury and builds anaerobic fitness. "you will feel it for the next two days" - I've been an endurance runner for almost 40 years. After a strides or interval session, I've never felt the effort two days later. This would mean a person is either not adapted to run these sessions (or have over-done it) or they haven't built a substantial aerobic base first to start incorporating these sessions into their training.
That's certainly a great addition to the slower sessions, it's just not the most specific workout for anything above say 400m. Sprints and strides share a lot of benefits but sprints build strength on a neural AND muscular level (hypertrophy, ATP/CP energy system) while strides work mostly on a neural level. They prime the nervous system to get used to a higher turnover and to use more muscle fibers thereby increasing neural efficiency and, as a consequence, energy efficiency, so running slowly gets easier as well. From that perspective all out sprints seem superior. The big difference is: strides don't make you sore and mid to high distance runners don't need the adaptations you get from all out sprints. What they do need is to run almost every day. That's why they keep the soreness at a minimum.
When I do my strides- it’s like being in the zone and I’m gliding or floating very quickly… until I got hit by a car and I haven’t done them like I used to a year ago… 😅- BUT I will find that groove again… yes I will.. great video.
I had a lot of strides in my 10k program with a Garmin Coach and really enjoyed them. I might include a few sessions of strides in the winter base training program
Sorry, video didn’t help. People running in slow motion doesn’t help. Just do a video of someone running strides at normal speed going into recovery and back into strides.
Strides are acceleration (starting from walk/jog) and deceleration over 20-30 seconds. Intervals are when you maintain a constant fast pace for a certain time/distance. Intervals are supposed to be hard workouts. Strides are fast but short, with full recovery, so not supposed to be hard.
I’m following a marathon programme at the minute, in a couple of weeks I have some runs with strides at the end. They say 5 x 50 metres…. Should I be walking/jogging in between? For how long?
The rest should be such that your heart rate down in zone 1 or 2 before the next strides. When you're huffing and puffing, rest some more. 2-3 minutes is probably enough for most people. Walking/jogging can help you not to cool down too much. When jogging is very easy for you, you can do that. Otherwise walk. Strides are NOT about accumulating fatigue or keeping the heart rate high.
Must add strides to the list of stuff to do. Can I just come down and spend a week with you lot so you can beat the bad habits out and instill some good ones? :'D
@@singwolfx1 no? Like any sensible person you should be nice and warmed-up before starting strides and you'll do just fine. OBVIOUSLY don't overdo it - be especially careful if you are new to running
I searched for this video because I wanted to know how fast to run for strides. And I still don’t know, because all your footage is in slow motion. Not that helpful, unfortunately.
Will you try adding strides to your run training?
I'm gonna run with a friend today, so definitely worth to try it.
Thank you for explaining strides! I’m going to incorporate them into my next run!
yeah i have to for cross country!
I started incorporating strides at the end of my easy runs. I do all my strides on a slight incline (I don't like flat-track running, especially at speed). Just 6-8 200m strides included after an easy run and I couldn't believe the massive gains I made. Sure, it was a slight 'effort' but not so much that it dramatically departed from my easy-runs days or that it effected training the day after and I found the more often I did these and the adaptation that came with it, made it easier and easier. And I can honestly say, by simply incorporating these stride sessions after my easy runs, it slashed approx. 4 minutes off my half-marathon time.
Not bad considering this was a fairly minimal effort after an easy run.
Thanks for the video. Was there actually any footage of you guys doing strides? I couldn't really tell because of the montage style edits. Would have been nice to see some clear strides from you guys 😊
"I couldn't really tell because of the montage style edits"
- That's because strides are over pretty quickly. As Heather said, you just ease into them and do a short burst.
"Would have been nice to see some clear strides from you guys"
- They seemed fairly clear to me.
yeah exactly...lots of talk, no strides
Would have loved a specific demo of what strides look like or the form to practise 🙁
Same here. I see runners, some in slow motion, but nothing that shows exactly how strides are done.
Agree, a great way to introduce some faster efforts. I think my mistake is turning them into all out sprints, when it should be a controlled acceleration up to say 75-80% of top speed.
I've been doing strides before races for a while but until now I had no idea what they were called. I just saw all the super fast runners do this at the start line and, over time, began to copy them. Thanks for this explanation!
I ran track in college. It’s funny though, most people don’t understand how crucial a warm-up is. Strides and dynamic flexibility/mobility drills make your running form so so much better
Watched this video and still don't know how to perform strides.
About 15 seconds of a 90% sprint then 45 seconds recovery... Do that 6X at the end of the run
Try listening and I’ll bet you figure it out.
I took it to mean 15 to 30 seconds of 80 to 95 percent of your max effort. How is it different from intervals?
Intervals are usually much longer. Strides are closer to a sprint
@@mikemckinney3252in a RAMP style warm up, this would be the perfect PRIMING warm up, as it not only literally warms you up, but also primes your body to run.
Imoortant note: easy runs less strides, harder runs, more strides
If you plan on running 5 to 6 miles for the day, do your 1st mile nice and easy and then do some mobility drills, leg swings, etc. Then pyramid strides: 60m, 70m, 80m, 70m, 60m. Or do them timed: 10seconds, 15 seconds, 20 seconds, 15, 10
Drink a little water, and then run the rest of your miles. It’s amazing what the extra 20 minutes does for you.
Then for a cool down, repeat the warmup but reduce the strides by 50% and add in a little static stretching
Great tips in this video! The warmup is crucial
I need that in hindi I can't copy paste to translate ._.
Love the strides that Garmin put me on during my half marathon training. I picked it up a bit and started doing them for some slight hill work too towards the end.
Great video! Been doing strides for years. You should do one on “negative splitting/positive splitting” sets. Another set of terms people are clueless about. 👍
Woah thanks for the tip! I was looking forward to increase my pace!
I've been missing out, I'll be incorporating strides at the end of some of my run.s Def can relate to that feeling of being heavy after a run and getting a bit bored as I've been strictly been doing low intensity, high mileage for the last couple of months. Also amazing background music I'm always sound searching the songs in your videos and adding them to my running playlist.
Glad you found it helpful! All the music from our videos should be listed in the description if you're looking to save time searching in future!
What I learnt as “strides” was a hundred yards of brisk acceleration, up to almost as fast as possible at the end, followed by recovery, repeated 3 or 4 times.
I am doing 4 x 100m stides after every 1 hour trail running at low bpm heart rate. Its my new tactic to improve my speed and increase my kilometers per hour .
Nice one! Keep it up 🙌
I think the point of strides is to activate muscles required to keeping a higher pace, and also let you build on your form to be able to run at a higher pace for a longer time. So it is very important to do these with good form, you should feel like Kipchoge (not Usain Bolt)
I had never thought of strides as a pick-up. I sometimes do them within a run, mostly for fun, but I'll give it a try on a long run.
I don't do strides, instead I do sprints, 15 seconds absolute max effort (for me about 3:00 Min / Km) 2 minutes rest x 3, 10 minutes steady and repeat 3 times (9 sprints total). This really makes your muscles to work hard, you will feel it for the next two days 😅 .
"I don't do strides, instead I do sprints"
- Depends on what you're trying to achieve. Middle-distance runners shouldn't be doing 'sprints'. For middle-distance runners, strides are hugely beneficial. Plus, doing sprints increases your risk of injury, while doing strides requires less effort, minimises the risk of injury and builds anaerobic fitness.
"you will feel it for the next two days"
- I've been an endurance runner for almost 40 years. After a strides or interval session, I've never felt the effort two days later. This would mean a person is either not adapted to run these sessions (or have over-done it) or they haven't built a substantial aerobic base first to start incorporating these sessions into their training.
That's certainly a great addition to the slower sessions, it's just not the most specific workout for anything above say 400m.
Sprints and strides share a lot of benefits but sprints build strength on a neural AND muscular level (hypertrophy, ATP/CP energy system) while strides work mostly on a neural level. They prime the nervous system to get used to a higher turnover and to use more muscle fibers thereby increasing neural efficiency and, as a consequence, energy efficiency, so running slowly gets easier as well.
From that perspective all out sprints seem superior. The big difference is: strides don't make you sore and mid to high distance runners don't need the adaptations you get from all out sprints. What they do need is to run almost every day. That's why they keep the soreness at a minimum.
Very useful. Will do them when I recover from my chest infection.
When I do my strides- it’s like being in the zone and I’m gliding or floating very quickly… until I got hit by a car and I haven’t done them like I used to a year ago… 😅- BUT I will find that groove again… yes I will.. great video.
I needed this!
Very nice video and inspiration 👍
I usually do 4x250 strides with start @5 min in the off-season instead of track sessions
I will try, nice suggestion.
Thanks, although it is difficult to take strikes😅
I like to do these after a nice slow mile every once in a while.
What's the difference between strides and sprinting? Feel like an example of what it looks like would've been good.
@Tucker “The Rat” Wittenberg You're right. Who needs visual examples on a youtube channel, BRO!
I do this with my running. I feel very good after knowing that I can finish a workout with some strength left in the tank.
I had a lot of strides in my 10k program with a Garmin Coach and really enjoyed them. I might include a few sessions of strides in the winter base training program
When I was a high school track runner, our coach called these "wind sprints".
It’s winter hat time again - suits you 😍
Sorry, video didn’t help. People running in slow motion doesn’t help. Just do a video of someone running strides at normal speed going into recovery and back into strides.
Even among runners, the term "strides" is not known as an excact term.
In some languages it's not even a direct translation.
If strides are over exaggerating running forms is it "on purpose" overstriding?
What is the difference(is there a difference?) between doing strides and doing 'speed' intervals?
Strides are acceleration (starting from walk/jog) and deceleration over 20-30 seconds.
Intervals are when you maintain a constant fast pace for a certain time/distance.
Intervals are supposed to be hard workouts. Strides are fast but short, with full recovery, so not supposed to be hard.
Would this work on a treadmill? Easier to hit the gym in the cold dark mornings rather than run outside lol
Great tips as usual 👌thanks!
Strides different than sprinting? Never heard of them until about 3 weeks ago
I’m following a marathon programme at the minute, in a couple of weeks I have some runs with strides at the end.
They say 5 x 50 metres…. Should I be walking/jogging in between? For how long?
The rest should be such that your heart rate down in zone 1 or 2 before the next strides. When you're huffing and puffing, rest some more. 2-3 minutes is probably enough for most people. Walking/jogging can help you not to cool down too much. When jogging is very easy for you, you can do that. Otherwise walk. Strides are NOT about accumulating fatigue or keeping the heart rate high.
Huh, I've been doing this unintentionally at the end of my runs
Must add strides to the list of stuff to do. Can I just come down and spend a week with you lot so you can beat the bad habits out and instill some good ones? :'D
Still don't know what strides are
So what actually are they ?
I’ve been too embarrassed to ask this same question for years …
"Simple yet effective." I use strides every week and think most of the year should be slow jogging with some strides thrown in.
I'm not sure you ended up telling us what strides are...?
A stride is sprinting but not a maximum speed. Like at 80% speed and you should be relaxed and controlled.
Anything to get faster so……. Yes
Strides = Running where you try to stay in the air for a longer amount. ??
Yes, long Steps and more like flying
Sounds like a good way to hurt yourself...
@@singwolfx1 no? Like any sensible person you should be nice and warmed-up before starting strides and you'll do just fine. OBVIOUSLY don't overdo it - be especially careful if you are new to running
The Toque is out it’s officially winter.🤦♂️
Intervals are cool, I’ll use them as a quick HIIT workout.
I searched for this video because I wanted to know how fast to run for strides. And I still don’t know, because all your footage is in slow motion. Not that helpful, unfortunately.
Having better pair trainer not OC
I really miss Fraser, I hope he is doing fine. Without him, GTN is not the same.
4 minutes in and they've yet to say what they are or demonstrate them - avoid.