This training session focuses on short bouts of faster running, known as strides, with a strong emphasis on excellent running form. Participants will build up to a full sprint before smoothly decelerating, which helps in improving running efficiency and turnover.
Prepare your body for high-intensity strides with a thorough warm-up.
Start with a gentle 5-minute jog to get the blood flowing and muscles warm.
Perform dynamic stretches such as leg swings, skipping, and high knees.
Perform up-tempo strides to improve turnover and form.
Perform 6-8 strides, building up to 95% of maximum sprint speed over 100 meters, focusing on form.
Aid in recovery by cooling down properly.
Follow your strides with a 5-minute slow jog or brisk walk to help transition the body to rest.
Conclude with static stretching, focusing on major muscle groups such as quads, hamstrings, and calves.
This workout helps in refining running form while increasing leg turnover, which contributes to more efficient and smoother running at any pace. By focusing on a gradual acceleration into and out of a sprint, runners can improve their speed without sacrificing form. It's an excellent way to conclude a routine run by adding some slight intensity and dynamic movements, which can help in injury prevention and neuromuscular coordination, which is particularly beneficial for competitive running and interval training preparations.
This session is suitable for runners of all levels who are looking to improve their running efficiency and sprinting capabilities. Beginners can perform these strides at a comfortable pace to focus on form, while more experienced runners can push closer to their maximum speed. It is not recommended for those currently dealing with injuries unless modifications are made to reduce impact.
To maximize the benefits of this session, focus on maintaining good posture, relaxed shoulders, and proper arm movement throughout each stride. Ensure to build up speed progressively rather than starting explosively to maintain control. Emphasize a smooth deceleration to prevent unnecessary stress on joints and muscles after the sprint phase. Warming up properly is crucial to prepare the muscles and joints for high-speed movements, and cooling down will aid recovery.