Adding strides

Including strides in your exercise routine can be highly beneficial for enhancing speed and overall running performance. Here are some key insights from experts on adding strides:

1. Incorporating Strides: Strides are accelerations that you do after an easy run. They involve sprinting about 100 meters up to 95% of your maximum speed for a few seconds, followed by a full walking recovery. Typically, four strides, performed twice a week, are recommended to improve running economy and coordination without significant fatigue 1 2.

2. Structure and Benefits: Strides are considered fundamental for both novice and elite runners, helping to build strength and speed in a controlled manner. They enhance muscle efficiency, especially in slow-twitch muscle fibers, making them more efficient for endurance events 3 4.

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     1

     Developing Speed

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     2

     Maximizing Training Efficiency

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     3

     Better Workouts for the 5K

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     4

     Strides and Muscle Fibers

     00:40:52
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     5

     Track Workouts Explained

     00:56:41

3. Adaptability and Frequency: You can perform strides on various surfaces like tracks, roads, or grass fields. They can be done barefoot to build extra foot strength and proper mechanics. It's crucial to ensure a full recovery between each stride to avoid any undue stress 3 5.

By introducing strides to your training regimen, you can enjoy a significant boost in your speed and overall running efficiency, making them an essential component of a well-rounded running program.