â€œFocus on the things you can change and let go fo the things you canâ€™t.â€
Yesterdayâ€™s run was ~35 minutes and during this run I performed 4 x 20-second strides with ~90 second slow jog recovery. I performed these strides after running at an easy pace for ~20 minutes. After I finished this strides I completed my run at an easy pace. While performing these strides I focused on different aspects of running form, which is the subject of todayâ€™s Tip of the Day. For my first stride I focused on running tall, for the second arm swing, for the third keeping hips open, and for the fourth increasing cadence.
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, I recommend incorporating strides in your training if you have completed at least 2-4 weeks of easy-paced 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. You will be given recommendations on when to incorporate them in your training, how many to perform, as well as duration of strides, and recovery interval.
Tip of the Day: To get the most benefit out of performing strides it is helpful to focus on different aspects of running form. You can focus on such things as â€œrunning tallâ€ (http://www.denverrunningcoach.com/marathon-training-2019-day-8-run-tall-to-help-improve-running-form/), swinging hands from â€œhip-to-nipâ€ (http://www.denverrunningcoach.com/marathon-training-2019-day-9-arm-swing-hip-to-nip-to-help-improve-running-performance/), keeping hips open by imaging knees as headlights you shine straight ahead (http://www.denverrunningcoach.com/marathon-training-2019-day-23-keep-hips-open-when-running-to-help-avoid-injury/), rhythmic nasal breathing (http://www.denverrunningcoach.com/marathon-training-2019-day-12-importance-of-nasal-and-rhythmic-breathing/), cadence (http://www.denverrunningcoach.com/marathon-training-2019-days-21-22-running-cadence-important-for-your-running-performance-and-for-avoiding-injury/), knee lift, looking ahead ~30-35 feet, and so on. For some strides you might want to focus on incorporating more than one of these. Over time these will automatically become part of your regularly running form when you are doing easy-pace running, and so on. As a result you will become a more efficient and faster runner, and reduce your risk of injury.
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.
Your friend and coach,