Synchronize breath with stride cadence to enhance aerobic efficiency.
Prepare your body for the strides session.
Jog at an easy pace to gradually elevate your heart rate and warm up your muscles.
Perform dynamic stretches such as leg swings, high knees, and butt kicks.
Main exercise focusing on synchronization of breath and stride cadence.
Run strides at 70% effort for 20 seconds. Focus on synchronizing your breathing (e.g., inhale for two strides, exhale for two strides).
Jog slowly or walk back to the start during a 40-second recovery period, keeping breaths deep and steady.
Repeat the same stride focusing on maintaining breath control.
Jog slowly or walk back to the start during a 40-second recovery period, maintaining deep breaths.
Continue with 3 more cycles of strides and recovery, maintaining the same focus on breath control.
Transition your body back to rest mode.
Ease down with a 5-minute light jog or walk to lower your heart rate gradually.
Stretch major muscles, holding each stretch for 15-30 seconds focusing on the calves, hamstrings, quads, and hip flexors.
This training session focuses on strides, a crucial element in improving running form and turnover. By incorporating breath control, this session enhances not only your aerobic efficiency but also your mental focus during runs. The strides prepare muscles for faster and more intense efforts, beneficial for speed sessions and races, all while aiding in the development of a relaxed running stride.
Training your breathing in conjunction with your stride helps in maintaining an optimal oxygen supply to your muscles during various intensity levels. This practice will increase your overall running economy, enabling you to run longer distances with reduced fatigue. The combination of stride work and breath control can lead to noticeable improvements in both short-distance speed and long-distance endurance.
This session is ideal for intermediate to advanced runners looking to fine-tune their breathing techniques and running form. Beginners can also participate by focusing on the mechanics of breath control with shorter stride distances. This workout is less suited for individuals currently experiencing respiratory issues or recovering from a lower-body injury unless advised by a medical professional.
To get the most out of this session, ensure that you are running on a flat, open area where you can fully concentrate on your stride and breathing rhythm without distractions. Focus on maintaining an even tempo and syncing your breathing with your stride count consistently. Breathing in through the nose and out through the mouth can help in keeping your breathing rhythm steadier. Stay relaxed and avoid tensing up, especially as you progress through the strides.