Strides??

mcstrangelove

 I always thought strides were running fast with perfect form.  This week (during Tuesday's z1 run) as I was doing the 30 left strikes in :20 seconds I noticed that my cadence didn't speed up from my z1 running.

So I guess my question is, what is the point of doing strides if they are the same as the z1 workout anyway?

Coach Rich

Posted By Mac Caudill on 19 Dec 2010 04:45 PM

 I always thought strides were running fast with perfect form.  This week (during Tuesday's z1 run) as I was doing the 30 left strikes in :20 seconds I noticed that my cadence didn't speed up from my z1 running.

So I guess my question is, what is the point of doing strides if they are the same as the z1 workout anyway?

 

Two points:

1. Intensity/speed is not the same as cadence. My cadence also doesn't change much as I go from 9's to 8's to 7's, yet I'm going faster and moving through the run training zones.
2. Strides are about form, not fitness. Run "quickly, with good form." Your body then learns the muscle memory of running with good form, and this improved running form transfers over to all of your other paces.

mcstrangelove

 I guess I try to concentrate on good form, no matter what pace or intensity.  So when I transitioned from the z1 running to the strides nothing changed at all.  Perhaps I'm doing something wrong?

Coach Rich

Posted By Mac Caudill on 19 Dec 2010 05:34 PM

 I guess I try to concentrate on good form, no matter what pace or intensity.  So when I transitioned from the z1 running to the strides nothing changed at all.  Perhaps I'm doing something wrong?

To me, this is a Stride:

• I go _that way_, running quickly (not sprinting) with good form.
• If I'm doing 20 x Stides, for example, I'll pick one focus element for each set of 4-5 Strides. So, for example, for 1-5 I'll think about footstrike. For 5-10 I'll think about falling forward, for 11-14...something else.
• I count about 45-48 left foot strikes rather than setting a watch to beep or whatever after 30 seconds.
• At the end of each Stride I'll walk around in a cirlce in the grass for about 40-45" before I start the next Stride. If I feel I'm getting tired, or I need to take more rest, that usually means I'm running too fast (too much of a sprint vs a stride) so I'll slow it down.

Then, having completely focused on form for about 20', I'll then finish my run at the prescribed pace focusing on all of the form cues above. Over time my running form has improved and I've developed the habit of pretty much focusing on my form for about 95% of all of my run time, across all of my runs. It's just a habit.

ghernand

@rich:  good to read your description of how you execute strides. i think i do the same, but let me know if i violate any rules below...

@mac:

Z1 for me is: running with technique, but my mind is not engaged;

IM strides for me: same technique as Z1 above, but now my mind is engaged to make sure i am not overdoing it.  naturally, i am covering more ground with the same # of foot strikes, but the #foot strikes is the same as Z1. i land midfoot.

track strides for me:  these i incorporate into my assigned EN 'strides', once i am properly warmed up and especially when the workout will be 800m repeats or 'trackie' in nature.  these strides have less # of foot strikes than above, since the stride has opened up.  i land forefoot.

GH