Do This Easy Speedwork to Run Faster AND Reduce Your Injury Risk

Consistently adding strides to your running is a super effective way to get faster - AND they're easy! And by doing them early in your training cycle, you reduce your injury risk when you get to your harder race specific workouts later on.
Come out to the track with me and I’ll show you
1. How to do strides (and why they're so effective)
2. A simple way to get strides plus your workout in on a quality speed day
Join the Strides Challenge - Happening NOW: / 515061805604126
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[@njay3104]

I am a bigger 208lbs beginner runner. I do roughly 2miles with a 3min warm up around 4:30 am. I am a VERY slow runner as well. I am looking still after a year to learn my cadence and become faster. I have a 5k tomorrow and I think I will incorporate these every mile, and then gas out completely after my last stride on mile 3. Im happy to stumble upon this video.

[@valence2541]

I have been binging your content for the last couple days. Great stuff. You’ve convinced me strides are king for base building. Finally going to take them seriously and try to work my way up to 2:1 stride to mileage ratio. Looking forward to reading your book when It delivers

[@annahunt6578]

I just started doing strides again as a part of your strides challenge over on Facebook after a long break. Second session today and I'm already feeling more powerful!

[@thepsychologist8159]

I stopped doing strides on a flat track years ago. I now do them on an incline of approx. 4 degrees. The benefits are massive and since doing this, I've noticed more speed and strength.

[@runelitecoach]

Fantastic! And you just keep going! 25 miles, 25 strides. Nice job

[@runelitecoach]

The Psychologist - spot on. In the LIVE strides video we did in the FB group this week we talk about uphill and even downhill strides. This is good stuff. I like that you do them on a slight incline, it'll reduce your injury risk as well. If you're well-adapted to doing them on the uphills, try doing some on slight downhills too. The short reason why is that it improves the structure of your muscles (the sarcomeres). We have a video on sarcomeres too that you can find on YT, or come to the FB group (in description) and tag me, I'll direct you to the live trainings in there.

[@thepsychologist8159]

@@runelitecoach "try doing some on slight downhills too" - Yes, absolutely. I always jog the downhill after my inclines. People under-rate the strength this provides to the upper legs and the general adaptation required for when you do an actual race (which will invariably include declines).

[@Matt-cp9wh]

your channel has such elite tips for running. so good

[@runelitecoach]

Glad you like them! Thanks for the support and for watching

[@Iamsmallfry]

I’m 51 and new to running. Like, January. I started doing slow start ‘sprints’, because I don’t want to tear anything. I started it because of Dr Sean Omara talking about sprints burn more visceral fat more than just cardio and running distance. So when I run on a track, I run the straights, and walk 2/3 of the corner, then by the next straight I’m going again. I’ve gotten my 5k PR from strides/sprints like this. I’ve gone from 55m in January to 35 now. But 42 is average now.

[@runelitecoach]

Nice job picking up Running! If you want to decrease visceral fat, diet is the way to do it. I just did a training in my coaching program on diet versus exercise for weight loss. There is no contest. Diet Trump’s exercise entirely.

[@bobbycoy6304]

This is a really helpful video. I've round myself watching more and more of your videos so I subscribed. Thanks for all the content!

[@runelitecoach]

Thanks Bobby. If you like this channel you’ll love the Run Elite book. On Amazon now and crushing it! #1 in running and track and field. Thanks for your support and welcome to the channel!

[@jenniferjoy7511]

I needed this video!! Thank you for breaking it down

[@runelitecoach]

Welcome Jennifer :)

[@earthquakemagoon2505]

Super good advice! Thank you! Skal!

[@Burps___]

This is helpful, @RunElite. In order to make them a regular part of my running week, I actually just added "Strides" into my Streaks app...so now when I do them, I can click the app and easily see how frequently I am doing them. Thank you!

[@runelitecoach]

That's awesome! I haven't heard about the Streaks app, I'll check it out. Great job making this a habit

[@liztodd420]

Great video! Thank you!

[@runelitecoach]

Welcome Liz

[@ambient_tourist3917]

thank you very much! This explanation is very helpful :)

[@runelitecoach]

You’re welcome ☺️

[@Yuvigains]

Great explanation mate! 👍

[@andrewsnow5007]

Thank you

[@Eagle-zl4gz]

I love this. Thank you

[@runelitecoach]

You are so welcome!

[@shellyt556]

I like that idea! Gonna incorporate this

[@runelitecoach]

Go get it! Let me know ow how it goes

[@markanthony5582]

Great channel man. I started doing 30 second strides within my runs.

[@runelitecoach]

Awesome Mark! Keep doing it, make it a habit and you'll see great improvements

[@Kelly_Ben]

😂😂 I was absolutely waiting for you to twirl those pants, and you did not disappoint. I've always hated sprinting, but loved strides... it didn't make sense until I watched this video. So glad I found this channel!

[@runelitecoach]

Swirl those pants Kell. swirl. Those. Pants!

[@marcellemke7475]

lovin it.

[@runelitecoach]

Glad you're enjoying Marcel

[@alesgerjevic765]

Thanks👍

[@runelitecoach]

Welcome 👍

[@Today_I_Want_To]

Nice video

[@runelitecoach]

Thanks Flavio

[@nichole2757]

Nice video, great delivery and explanation. Although you’re really describing Fartleks, strides are incredibly similar but they typically start and end with walking and are accelerations up to about 90-95% of your maximum speed

[@runelitecoach]

Ok

[@spencer2699]

While defined loosely you could consider it a Fartlek most people are not thinking say 5 seconds on 9 minutes off when they think of a Fartlick. Technically nearly every run could be considered a Fartlek if your pace changes even slightly: when your going slow up a hill and faster down it, when your sprinting in at the end of a race of a hard run, general variability in your speed during the run, etc. But in that case it kind of loses effective meaning for it's purpose. Generally Fartlek are main focus of the workout is the speed variability for it to be effective, such as going X mins at a fast pace and X mins off at a normal/recovery pace. It's more clear to say doing a stride every mile on an easy day over saying do a Fartlek. Otherwise it would be misleading to what people generally think of as a Fartlek workout. Also note that while you could do strides as apart of a Fartlek, you don't have to do strides or even get close to reaching the top end speed of a stride to do a Fartlek focused workout.

[@jonb9194]

I've done 100x100m (10k) as my record fast stride workout. I aim for a pace that I start feeling the burn during the last 10m. Done at age 50, I could run 50x100m with a total time a bit faster than my 5000m PR in my mid 20's. I've always believed that a fast 400m works the aerobic and anaerobic system very similarly the first 100m (stride) as the final 100m.

[@runelitecoach]

Good point. I've found that with the runners who I coach (who are almost all in their 40s, 50s, and even 60s) benefit by taking longer breaks between their strides. One of my runners get in big miles (70-80) basically every week, and gets in an average of 100m of strides per every mile. She does this by warming up with a few, then doing much of her run without strides...only putting them in every mile or two, then finishing with a few more back to back. This gives her LOTS of time between strides (sometimes up to 15-20 mins between strides). By doing it that was she's rarely sore, even when accumulating 12 miles of strides per week. Congrats on still running so well in to your 50s! You may enjoy my video on "Age isn't what limits your performance".

[@jonb9194]

@@runelitecoach The potentially controversial issue with 100m repeats is: Does running 4x100m ~= 1x400m at the same pace provide similar training stimulus to the aerobic and anaerobic energy systems? Is there an important training stimulus to be gained during the final 100m of the 400m run, that could be lacking from the repeated 100m runs?

[@swatisubudhi7023]

Heyyy hhiii...Swati here...Recently bumped into ur video.. love it....one query..I run almost 5-6 days a week of mixed workouts....Should I inculcate Strides every single day before a run

[@runelitecoach]

Hey Swati :) Welcome! - you can do strides on MOST days, but not required to do them every day. The point is that you want to accumulate a lot of speed over the course of a week/month/year by doing these short bursts. That said, Deena Kastor and Paula Radcliffe both said that they "touched on speed every day". Then again, they were both running about 1-2x per day. So for you, you may aim for strides on 3-4 days per week. Thanks

[@4541047]

Can you please tell me what is this incredible music which was played when you did the workout? I really liked it

[@runelitecoach]

Water Full of Shark Fins by Bunker Buster. Enjoy!

[@4541047]

@@runelitecoach Thanks!!

[@tizioincognito.3330]

Can you give us some advice for the 800 meters? And how to improve this time? I am stuck with 2'05"73 which I run completely solo. I would like to improve it. Should I focus more on milage or speed? Do you think that strides at this pace could be helpful?

[@runelitecoach]

Strides at FASTER than goal race pace would help for sure. But strides at 800 pace would be close to specific training, not base

[@toddboucher3302]

Huh that’s interesting cause that’s not what I’ve always been taught so I’ll have to do that. I do my strides usually on my easy days after like a 56 mile easy run I’ll do 4 to 6 strides so I was told you start off you keep increasing your speed to hit about 95% hold that for about 23 seconds and then come down and that’s a stride, so that’s what I’ve been doing. I could be doing it wrong I guess I’ll work on your way. I think it’s good I do it like I said maybe three days a week I’ll do 4 to 6 strikes or when I called strides I guess they were really sprintsappreciate it

[@noosphericaltarzan]

That track looks so much like the Mellowdrome in Asheville.

[@runelitecoach]

It is! I live in Asheville

[@noosphericaltarzan]

I have been binging on your videos and thinking “this guy basically runs similar courses as me. He probably even has some kind of MTS knock off in Vermont or wherever this is.”

[@yevhenfilipenko5465]

At the end of the video your were saying about workouts. What did you mean? Some legs exercises in gym or speed trainings like tempo run or intervals? I do tempo and intervals but yet haven’t decided to do anything in gym. Is it really necessary in order to get faster?

[@runelitecoach]

I’m referring to a workout as being a running workout or quality run. So not an easy slow run or strides or hill sprints.

[@yevhenfilipenko5465]

Thank you!

[@yellowfinendurance]

is that a bike track? where is this located

[@runelitecoach]

Yes. A former speedway. Asheville NC

[@michaelbravo305]

Hey are you in Asheville?

[@runelitecoach]

Yes! You?

[@michaelbravo305]

@@runelitecoach No, I wish. My wife and I took a little vacation there a couple of years ago , and ran in that velodrome park. It’s a wonderful spot.

[@FILYPTC]

lol, do you thing cutting the beard out makes you faster hahaha

[@runelitecoach]

The beard is the source of my power

[@FILYPTC]

@@runelitecoach hahahaha

[@gracewhite1601]

Are you on caffeine?

[@runelitecoach]

I have a couple of videos on caffeine, no

[@TuckerWittenberg]

I’m the best runner in the world

[@runelitecoach]

Congratulations! What an achievement