Running Toolbox Spotlight: Strides.

Other names

• Strides
• Striders
• Strid'az
• Build-ups
• Accelerations
• ​Sprints​
• VARIATION: Hill Sprint

What are they?

Very short intense bouts of running, typically <20 seconds in length.

How and why do they work?

Running fast is one of the best ways to improve your running form and economy. A strong neuromuscular stimulus to your prime movers results in an adaptation to recruitment threshold, organization and patterning. Hill Sprints add especially high central demands resulting in changes to oxygen exchange kinetics.

Application

• Week 1 - 3:  4 x 20 seconds, twice per week.
• Week 4 - 6: 6 x 20 seconds, twice per week.
• Week 6 - 9: 8 x 20 seconds, twice per week.

Bottom line

For the small investment, these can pack great value to your overall fitness! 

Need help

Need help applying this concept? 

• Hire a personal coach
• Request a training plan