Striding for Performance

At one point in most of our lives we have engaged in a stride; it may have been while chasing down a soccer ball, it could have been while trying to catch the last bus of the evening, or perhaps while navigating across a busy street. Children appear to stride tirelessly from one playground apparatus to the next. The speed of the stride will vary depending on the situation and the dexterity of the individual. One person's stride might even be another's sprint. As valuable as a stride may be for everyday activities, striding is even more valuable to the sport of running. Whether your goal is to train for your first track race or train for your tenth marathon, including strides in your training program will enhance your performance.

When humans walk, one foot is always touching the ground. Race- walkers will be red-flagged during competitions if both feet leave the track surface at once. Only once you begin jogging are both feet expected to leave the ground at the same time. Next in the phase of increased movement is running. The increase in tempo is often debated to which point a jog becomes a run. In general, a jogger never runs, but runners often jog. There is little doubt when one has reached the cadence of a stride. We stride with our arms swinging in sync with our opposing leg as our feet push-off the surface that is left behind. A striding individual is clearly raising her knees and elongating her gait. No matter how quickly a proper stride is performed, it should never reach the maximum effort required in sprinting. The velocity at which a sprinter runs down a track leaves no doubt that he is engaged in a full sprint.

I recently had an enlightening e-mail correspondence with a gentleman who was venturing to improve on his physical training test. I had instructed him to do strides before his workouts. He quickly responded, "If a jog is a 2, a run is 4, and a sprint is a 10 what is a stride?" After some contemplation I replied, "A stride is a 6 to 8." For the first time I realized that many runners may actually not even include strides in their regular training regimen. By considering a stride to be a "6 to 8," I was made aware that there is no set pace for an individual's stride. For training purposes, striding is best suited at different paces. In addition, one person's stride pace may be another's running pace. The pace of the stride is not important. It is only critical that the pace of the stride be quicker than your everyday jog/run pace.

The increase in stride length that occurs when performing a stride assists a runner in improving his running efficiency and power. By placing more demand on the body to move more quickly and push off harder, you will use more muscle fibers. More muscle fiber use equals more strength gains. Along with strength gains a runner can prepare himself for higher quality workouts or races. By repeating strides prior to workouts and competitions, an individual gradually warms up the body for the high intensity demands of training and racing.

Interval workouts are important for first time track racers. Being adequately prepared to perform interval workouts is a must. Proper pre-workout and pre-race striding assures that a runner can achieve her maximum effort during workouts and races. Once the gun goes off on race day, a runner will be prepared to fight for a preferred position on the track. Even a competitive marathoner can benefit from the efficiency gains of regular striding. In general, if you can stride easily at a quicker pace, it will be less stressful on the body to run at a slower pace. A long distance runner is benefited by occasional quick strides, which teach the muscles to move fluidly through short bursts of quick running. If the final 100 meters of a marathon comes down to a head-to-head competition, the runner with an efficient stride will most likely win.

Track Runners
Track runners should precede each track workout with four to five 60-meter strides. Allow the designated workout of the day to determine how fast to do your strides. A mile repeat workout only needs striding of a few seconds faster than your 5K race pace. A repeat 200-meter workout will mandate that a runner strides at their 800M or mile race pace. After warming-up, stretching, and running drills, perform each stride with increased intensity; your fifth stride should be the fastest. Striding prior to a track workout prepares your body to achieve the desired workout pace. Without properly striding during your warm-up, you will not be able to reach optimum speed during the first few intervals of your workout. In addition, you risk injury to your muscles by asking your body to reach peak speed before being adequately prepared.

Distance Runners
Long-distance and cross-country runners should practice striding after their workouts. A long slow distance run can be complemented by four to five 60-meter strides. Focus on achieving a pace that is just a few seconds quicker than your long-run pace. Do not sprint. Do not go above an 8 on the scale of 1 to 10, 10 being a sprint. Sprinting after a distance run can cause injury. Be careful to find an even surface. You want to have the ability to run carefree of hidden potholes, rocks, sticks, etc. Running long can make legs weary of hard surfaces. Try to find an impact-friendly surface to perform strides on; grass, dirt, wood chips, etc. Making your way to a track is always safe and recommended for striding.

Alisa Harvey is a 2008 Olympic Trials qualifier in the 800 meters. She was named USA Track & Field 2007 Masters Athlete of the Year. Harvey is the World Record Holder of the indoor masters mile (4:47.26). She also holds U.S. masters records of 2:07.57 for 800 meters and 4:46.29 for the mile outdoors and 2:05.75 for 800 meters (set February 24, 2008), and 4:26.18 for 1500 meters (set February 9, 2008) indoors. She was the 800 meter and 1500 meter champion at the 2007 U.S. Masters Outdoor T&F National Championships.