Utilize a soft, grassy field to perform strides, focusing on running form and muscle engagement.
Prepare your body for strides with a light jog and dynamic stretching.
Jog lightly around the perimeter of the grassy field.
Perform dynamic stretches including leg swings, high knees, and butt kicks.
Execute short, controlled sprints focusing on form and turnover.
Run 60 meters at 80% effort on the grass, focusing on form.
Walk back to the starting point, allowing for recovery.
Run 60 meters at 80% effort on the grass, focusing on form.
Walk back to the starting point, allowing for recovery.
Run 60 meters at 80% effort on the grass, focusing on form.
Walk back to the starting point, allowing for recovery.
Run 60 meters at 80% effort on the grass, focusing on form.
Walk back to the starting point, allowing for recovery.
Bring your heart rate down and perform stretches to prevent stiffness.
Jog slowly around the field to allow your heart rate to decrease.
Perform static stretches focusing on the quadriceps, hamstrings, calves, and hip flexors.
Running strides on grass helps in minimizing impact stress on joints, which is beneficial for injury prevention. The varied surface of grass also aids in engaging different muscles that might not get as much work on a flat and more consistent surface like asphalt or a treadmill. This variability can help in improving balance and strength in supporting muscles.
Moreover, strides are perfect for enhancing your running form and leg turnover without excessive fatigue. They encourage running at a quicker pace, which can promote improvements in speed and efficiency over time. Performing these on grassy terrain allows your feet to adapt and respond dynamically, building great agility and proprioception.
This training session is suitable for runners of all levels looking to improve their running form and pace. Beginners should start with fewer rounds of strides, focusing on technique rather than speed, while more advanced runners can complete more rounds and increase their pace. This session is not suitable for those with severe allergies to grass or hay, or those currently recovering from lower leg injuries without consulting a medical professional.
To get the most out of this session, ensure that you focus on your running form during each stride. Use this time to practice good posture, quick arm movements, and proper foot strike. Start with less intensity, especially if you're new to strides, and gradually increase your speed as you become more comfortable. Especially on grass, prioritize safety by checking the field for hidden hazards like holes or uneven spots.