They can warm up your muscles, raise your heart rate and loosen up your joints and tendons so that when the start gun goes off, you can get up to race pace quickly without risk of injury. When done after a run, strides can be a great way to loosen up muscles that might be feeling a little stiff, particularly if you did a hard speed session the day before. Adding strides after your run is an easy way to incorporate some speed into your training plan without changing it too drastically.
Beginner runners can also use strides as a way to introduce a little bit of fast running into their program before they decide to tackle some speedwork. Finally, adding strides to the end of a run allows you to add a bit of extra mileage without really noticing it. It may not be much, but doing them regularly can add a few kilometres to your weekly total, which can give your legs that bit of extra strength to get you to the finish line.
Have you ever been heading down the final straightaway of a race, the finishing clock appears to be speeding up time as you reach for the finish.
Do you wish you could finish just that little bit faster to reach that goal you have been striving to get for a long time? Strides could be the answer you are looking for. This article will focus on how to use strides after easy runs. To learn how to implement strides into your warm-up, read how to warm-up. Add strides, and make strides towards your running goals! Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race.
Strides are also used as part of the warm-up process to help get the blood flowing to your legs and your heart rate elevated. S tep 1 : Complete your scheduled run on your schedule at an easy pace.
Strides are completed after your run, not during. Step 2 : After your run, you should stretch lightly for minutes. Focus on anything that was tight during your run, or that is a problem area for you.
Step 3 : Begin your stride by easing into a fast pace over the first 5 seconds. It is important to ease into the pace, and not explode out of the gait to prevent injury. Step 4 : After 5 seconds, you should have reached full speed. Begin to focus on staying relaxed and letting your body do the work. Continue to stay relaxed at your top end speed and gradually, over the last 5 seconds slow yourself to a stop.
This is fascinating because they only take a few minutes, help you dramatically improve your training, and they can be done anywhere. One stride should take you about seconds depending on your ability.
You can start with four strides and after weeks increase that to six. Take about seconds of walking or standing in between each stride to catch your breath. Fast does not always mean hard. Always remember to stay relaxed during a stride — at no point should you be straining, struggling, or racing. You can run them anywhere! If your yard is big enough you can even do them there.
My favorite way to intelligently use barefoot running in a training plan is to incorporate barefoot strides times per week. In either situation, strides should be run at about the same distance and pace.
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