How To Run Strides And Why They Make You Faster

Hey my running mate! Goodmorning, it’s Monday! As always I hope your last week's went great! 🚀

In today’s edition:

1. How To Run Strides And Why They Make You Faster

2. Sub 1.17h challenge update

Before starts…

Giveaway Open – FREE Entry!

I have reached and exceeded 1000 followers on Strava so let's start the giveaway! Thanks to everyone who followed me!

To participate in the giveaway all you need to do is:

• Follow me on Instagram (Here’s the profile link)

• Comment my last Instagram Post with “MUG” (Here’s the post link)

• Reply to this email with “MUG Giveaway”.

And that’s it!

This Sunday I will randomly pick 5 of you who have completed these steps (I will do the drawing by picking 5 random comments under the Instagram post) and I will give each of you a mug of our official merchandise!

I will post the winners in my Instagram stories and next Monday's issue!

Good luck to all!

How To Run Strides And Why They Make You Faster

Have you ever found yourself puzzled during a conversation with fellow runners or coaches when they mention their post-run plans involving strides?

If the term "strides" has left you scratching your head, wondering what magic lies behind this mysterious word, you're not alone.

Today, I’m going to unravel the myths surrounding strides, showcasing how simple and beneficial they are for your running.

And the best part?

You'll understand it all in about two minutes!

The Essence of Strides

Let's address any apprehension surrounding the term "strides" and clarify what it actually entails.

Strides are essentially short bursts of running at higher paces, lasting for brief intervals.

When executed correctly, strides can significantly enhance your running pace and mechanical efficiency.

The beauty of strides lies in their simplicity and the profound impact they can have on your overall performance.

How to Incorporate Strides into Your Routine

Contrary to what some may think, strides are not a standalone workout session.

Instead, think of them as a supplementary component, like a to a bonus feature that you add to your regular running sessions.

Typically, strides are performed after a run, especially following easy or base runs due to their intensity.

It's advisable to avoid tagging strides onto the end of an interval session, as your body has already been pushed to its limits.

As you can see on my Strava’s profile I incorporate strides 1-2 times weeks after the easy runs.

The Practicality of Performing Strides

After wrapping up a run, you might notice that you're not excessively out of breath, which is an ideal state for undertaking strides.

The goal is to complete three or four sets (until 6/7 if you are an experienced runner), focusing on quality rather than quantity.

When searching for the perfect spot to do your strides, look for a flat or gently uphill stretch of land where you can safely run at a high pace for 20 to 30 seconds.

The Technique and Benefits

The key to successful strides lies in maintaining a focus on technique — driving your legs, turning your feet over quickly, and using your arms efficiently.

Strides should be performed at a pace that's challenging yet sustainable for short durations, somewhere between your fastest kilometer or mile pace and your sprint speed.

Recovery between sets is crucial.

Allow yourself sufficient time to recover fully, ensuring each repetition is performed with optimal quality.

This approach not only trains your mechanical efficiency but also injects a dose of speed into your training without the strain of excessive interval sessions.

Why Strides Matter

Strides offer a multitude of benefits, including:

• Improving biomechanical efficiency: Regularly incorporating strides into your regimen can help your body memorize the feeling of running at pace, leading to improved speed and efficiency during races;

• Injecting speed into training: They provide a balanced way to experience speed and pace in your training, particularly beneficial for those preparing for longer races;

• Introduce you to faster-pace: For newcomers to running, strides act as an excellent introduction to faster-paced running, preparing you for more intense interval sessions.

Taking the Next Step

Now that the myths surrounding strides have been dispelled, it's clear that they are simply about running fast for a short duration.

Strides are an accessible and effective way to enhance your running performance.

So, why not lace up your shoes and give them a try?

Strides are not just a workout component; they're a transformative practice that can elevate your running to new heights.

It's time to embrace them and experience the difference they can make in your running journey!

Trivia Question: What is the term for the measurement of the amount of energy (in calories) burned while running?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~60km:

• Monday: 25min TEMPO Run

• Tuesday: Gym

• Wednesday: 50min uphills + 60min Spinning

• Thursday: 60min Easy with Strides

• Friday: 12km progressive + Gym

• Saturday: 50min Easy with Strides

• Sunday: 70min Spinning (32km)

• Total training time: 08:27:33

I planned to do around ~80km also this past week but on Sunday I replaced the long run with a 70min Spinning session this because today I have a tough session waiting me!

Today I will run a 30min TEMPO run and for this session I preferred to rest my legs a bit yesterday by doing spinning instead of long run.

I'm happy that these weeks of aerobic training are showing the first benefits. I've noticed that my heart rate on slow runs is decreasing and that's a great sign!

Also, as you can see, Monday has become my TEMPO RUN day!

I decided to add the TEMPO run into my aerobic training weeks because it is a great way to:

• Improves Mental Endurance;

• Increases Overall Speed;

• Builds Cardio Endurance.

I will do another 3 weeks of aerobic training then a week of de-loading to give my body time to assimilate all the sessions of this block and then the fun part will begin where I will try to improve my speed!

Follow me on Strava for more details about my training!

If you have any questions about my training feel free to reach me simply replying to this email!

Just for Laughs 😂

Trivia Answer: Caloric expenditure. Here’s a study about th energy expenditure of walking and running: comparison with prediction equations.

Latest Editions

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• My Top 10 Tips To Become A Better Runner (Link)

• ASICS Novablast 4 Review (Link)

• The KEY to Great Long Runs (Link)

And at this link you can find all issues I written in the past!

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From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.