Marathon Training 2019 Day 29, Strides: Simple To Do and Great for Running Performance

“The only person you should try to be better than, is the person you were yesterday.”

This morning I ran for ~33 minutes. During this run I incorporated 4 20-second (4 x 20-second) strides after ~20 minutes of easy-paced running. I recovered with a slow jog of ~90 seconds between strides. I will discuss strides more in the Tip of the Day. After performing strides, I finished with an easy run. Immediately after my run, I performed the following exercises:

  • Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
  • Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
  • Single-leg stands (~45 seconds)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Glute bridge hip lifts (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balances (~30 seconds)

After these exercises I performed foam rolling for ~10 minutes.

Recommendation: For intermediate and advanced runners, you might want to begin incorporating strides in your training after 2-4 weeks of easy-paced running, depending on the amount of time you have taken off from running. For beginners and those who have taken a significant amount of time off from running (three months or more) you might want to wait until at least 8 weeks of easy-paced running before including strides.

Again, if you have not done so, you can receive a complementary fitness training program, which includes strides, by opting in on the Welcome page of Denver Running Coach.

Tip of the Day: Strides are great to help you begin transitioning into speedwork. By performing strides you are training your body to run at faster paces, and performing strides can help you improve your running form, as you have to become more efficient to run at faster paces. To perform strides, it is best to run at least 15-20 minutes at an easy pace to warm up. Then, for each stride, gradually accelerate over the duration of the stride, until you are running at ~75-85% of your maximum speed. Then, decelerate to an easy jog to recover for 60-90 seconds. I recommend starting with 90 seconds of recovery and then over time decrease your recovery. I also recommend starting with four strides of 10-25 seconds depending on your running history and fitness level. Beginners should start with 10-15 seconds, while more advanced runners can start with 20-25 seconds. Strides should be performed in a flat area.

In a future post, I will discuss what you can focus on during strides to help you make the most out of strides.

If you experience pain, especially in any joints while performing strides, stop immediately and seek help from a qualified healthcare professional. Strides should not cause pain.

Please let me know if you have any questions, or if I can help in any way.

Have fun with strides!

Your friend and coach,


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