strides/strideouts/pick ups

[cesar]

hey guys,

 what is the truly benefits of the strides(pick ups / striders) after an easy run 2-3 times per week? what would happen if one skip this type of miniworkout?


cesar

[Ryan]

I hope denton sees this question. I don't want to call him out but he would be a great one to answer your question.

I'll offer a short response that hopefully won't contradict him. There is some speed development benefit but, in my opinion, the big benefits are gains in neuromuscular coordination, form, and efficiency. What happens if you don't do strides? Nothing, that's the problem. You don't gain the benefits of doing them.

[cesar]

how often do you do strides?

[Ryan]

I like to aim for at least twice a week. I've done them as frequently as daily but I don't think that's totally necessary to get the benefit. I think 2-3 times a week is good.

[dflys800]

To add to the comments already made.  Helping the neuro-muscular system is essential to running faster.  I think strides 2-3 times a week on a slight decline is even better.  It can only be a 1-2% decline but it allows the brain and body to feel faster than it actually is.

[Ryan]

Yes, downhill strides are great. I'm always a bit hesitant to suggest them because I think you have to be careful about the grade and the surface (it's best to do these on a soft surface and think of the grade of a typical suburban driveway). It's easy to overdo the grade or do these on a hard surface and give your legs a good pounding.

[Andrew A.]

http://www.hillrunner.com/forums/index.php/topic,3413.msg12970.html#msg12970

[Ryan]

Andrew, thanks for the link to that great conversation. What a good reminder.

[denton]

....AA....why call me out...u would pretty much give the same answer i'd give although i'd add doing change of pace striders egs 30m hard-30m med-30 m hard is very good....or else 30 m diagonal cones back and forth at a 90 degree angle.......field diagonals are always other nice variations

[Andrew A.]

Not calling you out - not at all, then or now - and I would not have given anywhere near as good of an answer back when I originally asked that -- back then I was genuinely looking for some limits as well as rationale.  Since I can hardly be found near a track or football/soccer field anymore, I tend to go with stride count pickups on the minute.  Going with the 180 strides/minute average, if I want 15-second pickups then I count 45 strides.  Same for hill sprints (30 strides = 10 seconds).  

[Ryan]

Denton, I think it was me who called you out actually. I honestly don't think I could have given the kind of response that Andrew liked to. That was a great discussion that I had forgotten about. It's a great review for now. Regardless, if I know that someone knows more than me about something, I always hope to see them respond. I guess this time I put that in writing, which may not have been fair to you in retrospect.

Andrew, I've actually also been running my strides in the manner you describe. I can't even recall the last time I've run on a track or sports field off the top of my head. As such, when I do strides, I just count 50 steps, which I have found to work out to about dead on 15 seconds at the tempo I run strides. Personally, I think this is a great way to do strides. It allows me to work them right into the closing mile or two of an easy run and I can do them on the local rails to trails path, where I can mess around with some gradual uphill and downhill strides, as well as doing them on relatively level ground, while staying on a soft and even surface.

[Double]

One almost forgets that strides took care of themselves with everything else we did years ago.  Touch football, ultimate frisbee, baseball/softball/wiffle ball, hoops, etc.

[Ryan]

Double, interesting point. That did kind of serve as strides back in the day. Maybe it does again for those with kids of the right age.