Easy exercise done by Ugandan athletes that will improve your running

Ugandan athletes do strides after their easy runs and before workouts and races. Most experienced runners will be well versed on strides but they were a new concept for me. I wasn’t aware of all the benefits they provide including making you run faster, improving your running form, aiding recovery and providing an effective warm up for workouts and races. In this video I share what I have learnt observing Ugandan athletes regularly doing strides. I now incorporate strides in my own training.
My training block has come to an end. I have travelled back to the UK for another medical job and already look forward to returning to Kapchorwa in March 2024. Thank you all for your engagement with my videos. Special thanks to Jacob Mutela for helping with filming and Joel Kiplangat for all his continued assistance in Kapchorwa. There has been progress with building the training camp. It is now at the super structure stage.
I will see you all in March 2024 with more videos. Till then all the best with your training and races.
Timestamps
00:23 Strides
03:41 Summary of training block and special thanks
Assisted with filming by Jacob Mutela/Charis Media
Subscribe to learn more about running in Kapchorwa and see me build a training camp here.
Follow me on Strava to see my training in Kapchorwa / strava

[@mikeyoung1704]

Great vids, Alvin. It's great to see an inside look at training in Uganda. Lots of great runners there and not enough attention paid to the country and how the athletes train. Strides have been a great way for me to work on getting my speed back after a few months of injury and mostly cycling to keep my aerobic base up. The way I learned to do them is for 20-30 seconds, which is short enough so that you don't activate your type-2/fast-twitch muscle fibers. Not sure of the science behind that but I trust the people I heard it from.

[@alvinkarangizi]

Thanks Mike, I’m enjoying sharing what goes on here 😀 I’m confused, did you mean short enough to not activate type 1/slow twitch i.e endurance rather than type 2? Because my understanding was that strides are helpful for type 2 and hence speed…

[@alecwragg7630]

Hi Alvin, love the exposure you're giving to our humble sport. I have previously travelled a lot from London to Addis for work, but would love to experience Uganda at some point. Please do connect and keep in touch

[@alvinkarangizi]

Hi Alec! Thanks, it’s a great sport! Nice to hear about your trips to Addis. Not yet travelled there but plan to soon. Lots to see in Uganda. Hope you have the opportunity to visit in future 👍🏿

[@hhslf]

Thanks, Alvin! I'm building a base for my next training block. I use strides now to prepare my legs for hard workouts later. The hard part is remembering to do them after my run.

[@alvinkarangizi]

Great to hear! Yes forget them too, hopefully this video acts as a reminder 😀

[@nasaraslam4518]

Thanks Alvin Will give this a go Some great tips Keep up the good work!

[@nandhawalrost]

Thank you calvin, i'm just started doing strides for 5 days and i can feel the improvement on my form at faster speed.

[@alvinkarangizi]

Glad to hear

[@pinkstreakspeedgolf1738]

Fantastic advice and coverage of training, Thanks you! Great Motivation!

[@alvinkarangizi]

Thanks, much appreciated!

[@audio.paisajes]

Thanks for your content! Greetings from Argentina

[@alvinkarangizi]

Thanks for watching!

[@videos-gl2qq]

Great Job Alvin! Really been loving your videos. You have a great soothing voice and lots of knowledge. I say make videos while you are in the UK, if possible. Would be nice to learn of the UK run clubs too. You are doing great work to bring Uganda to the running world. Big things ahead for this channel. All the best from Texas in the USA.

[@alvinkarangizi]

Thanks, much appreciated! Want the focus of the channel to remain on Kapchorwa so will wait till I’m back. Also my medical job is way too busy to have time to film and edit haha. Yes lots planned for the future of the channel, stay tuned!

[@joaopateira5080]

Hi Alvin! I really enjoy your videos. Please keep them coming :) I like to include strides before harder workouts or races, and after easy runs if the legs are not too heavy.

[@alvinkarangizi]

Thanks Joao and great to hear about your strides!

[@DR-cs6dl]

Thanks for this video:)) I’ve just found your channel and I’m catching up on this series, loving it so far! I would love to know how the elites split their training weeks, like Monday easy Tuesday hard etc

[@alvinkarangizi]

Thanks! My video on environment and training covers this, but to summarise Monday easy with progression, Tuesday track, Wed easy, Thursday long run, Friday easy, Saturday fartlek or tempo or hill work, Sunday rest/but some elite camps do long runs on Sunday instead on Thursday. Most evenings easy jogging. Hope that helps

[@DR-cs6dl]

@@alvinkarangizi thank you very much, super valuable insight!! good luck with your new job in the U.K.

[@alvinkarangizi]

@@DR-cs6dl thanks!

[@RiteshYadav-br3cf]

Ok brother 👌

[@kduty236]

After 30-60min Easy/Zone 1-2 doing like 30s strides × 5-7 reps

[@alvinkarangizi]

Nice!

[@raymondjuliana4638]

❤

[@PerryScanlon]

The SIT research shows more aerobic adaptations from 20 to 30 second sprints, but I don't think they have tested with elite runners.

[@alvinkarangizi]

Interesting! Do you have a link to the research paper?

[@PerryScanlon]

@@alvinkarangizi there's so many studies on "sprint interval training" or "sprint endurance training" that I can't remember them all. One that is fascinating is the Jenna Gillen 2016 paper with 3 x 20sec with 2:00 active recoveries. KZbin doesn't let me post links, but it's on PubMed and full paper on SciHub or ResearchGate. There's speculation that phosphocreatine has to be depleted rapidly to increase AMP-to-ATP ratio but high lactate isn't necessary. I believe there was a study where 5 sec intervals worked, but the recoveries were very short.

[@Great-Pharaohs-Runners]

Hello Egypt , Have City in South Sinai Called Cant Catriene 1638 M , Above Sea level Best time from March To Novmaber

[@alvinkarangizi]

Thanks for sharing! Interesting to know

[@suuriya]

bro l wanna come kapchora aprill can l find team of runners

[@alvinkarangizi]

Yes they are plenty of athletes you can join 👍🏿

[@suuriya]

@@alvinkarangizi wher can l connect bro

[@alvinkarangizi]

Just travel there and meet them. Feel free to email me, my email is in the channel description if you want more details / have specific questions

[@daronheggie7780]

I perform 7 to 10 Strides after my long runs or sometimes in the middle of a long run.

[@alvinkarangizi]

Nice!