#Strides

More details ⬇️ 1. Strides: I do these 2-3x per week after easy runs. Usually I do 6x20sec hills, 4x30sec hills, or 5x20sec flat. These are at 90-95% effort, but I ease into them and keep the effort smooth. 2. Easy Mileage: I have slowly increased my mileage from 30-40 miles per week to 50-60 miles per week. I did this SO carefully, and was never pushing to hit a mileage if I felt pain anywhere. I went from running 4x/week to 5x/week and increased the length of most runs by 1-2 miles. 3. Speed Workouts: I used to emphasize threshold training a lot, but shifting the focus to speed has helped me be more comfortable and efficient at all paces. I went from doing speed once every 2 weeks, and mainly during track season, to having speed workouts almost every week, year round. To decrease injury risk, some of these speed sessions are done uphill. 4. Post-Run Strength: I do 30 reps each of step ups and reverse lunges after 2-3 runs per week. This is to reinforce glute activation and improve strength & muscular endurance. Almost all of these changes are due to the amazing coaching of @mountainroche !! Having him as my coach has been a complete game changer, and I could not be more grateful! #runningeconomy #runningtips #strides #speedwork

Want to run faster? Adding strides to the end of your easy runs is one way to boost your speed. News editor Theo Kahler, our resident speedy runner, has used strides to get faster and improve his form, even helping him prevent injuries before a big race. Discover how you can pick up the pace using speed workouts in our How To Run Faster program at the link in our bio. #runfaster #speedtraining #runningtips #formdrills #strides

Turf strides hit different 😍 Monday Training Tip: Strides are a way to work on form after a run. It’s the runners way of saying sprints without saying it. These can be beneficial for anyone who runs to add a little speed and form work in. After some drills, I like to break each stride into thirds in my head and get faster each section. These help me flush out my legs and prepare for the harder session the next day. #strides #trackday #trackandfield #runningform #adidasrunning

Did you know that ⬇️ cadence when running can lead to ⬆️ in injuries?? Well, my cadence has been 〽️ lately and my body hasn’t been feeling good- maybe a correlation there. Most smart watches will tell you what your cadence is after your run. What’s your natural cadence? Mine has slipped from 160 down to 154 as of late 😬 Now… cadence is personal and “ideal” cadence differs from runner to runner so I’d say don’t get toooo caught up in what people online say your cadence “should” be. That said… 154 is too low. If you’re looking to increase cadence here’s some tips: 🏔️ Uphill strides- when you run uphill the ground comes up to meet your foot so you naturally will increase cadence on the way up and increase on the way down 🎶 Listen to music with the bpm of your goal cadence (there are playlists on Spotify) ⏰ Most smart watches have a metronome feature and it will beep to your goal cadence. There’s also metronome apps you could use on your phone. If you try any of these methods lmk what you think! #runningcadence #runnertips #uphillrunning #strides

Afternoon drills and strides to get the body primed for a big workout the next day ☀️🏃🏼‍♀️🚀 #running #strides #reebok #trackcat #reels #reelsinstagram

Training diaries ⚡️ #blockstarts #track #trackandfield #italy #strides #athlete

✅My number #1 tip for improving #running #cadence ( #stride rate!) for #distancerunners 🏃🏻🙌: Do #speedwork ! Basically anything faster than 5km race pace can help you turn the legs over faster (you’re generally looking to hit at least 165 steps per minute on a flat track or road…ideally maybe closer to 180 and 190-200 is also okay!) Anything from #Strides to Track intervals like 100m, 200m, 400m, 800m etc at Vo2max (high intensity) will basically force you to run with a faster and longer stride. Then, when you are putting in a lot of Easy and slower aerobic base miles (or slower than Marathon race pace) your Cadence and #runningform will also be faster and better and more efficient! ✅ Follow along for more #runningtips 🙌🏃🏻 🎥: @stephengnoza @hoka @corosglobal @higherrunning @compressport @roka #runningcoach #runningform #runnersofinstagram #runners #marathontraining #runningcoach #runningform #runnersofinstagram #runners #marathontraining @roka @compressport #runnerslife #runnersworld #runtechnique #runningworkout #5k #xc #track #runningtrack #vo2max #runninginspiration #runningmotivation #ultramarathon #ultrarunning #halfmarathon

Opening up the legs during a big training block. The work is stacking up, and I'm staying focused on some big racing at @escapealcatraztri @thecollinscuptri and @ironmantri 70.3 World Championships. #triathlon #triathlontraining #run #training #timetofly #championshipracing #strides

Move in silence, build the speed.🔥 #training #speed #runner #athlete #sport #motivation #hudles #strides

Quick Sunday stroll… 🚶🏼 Filmed on @insta360.anz Wearing @ollopk #parkour #strides #pov #insta360 #anzacday

Why Strides Should Be Part of Every Runner’s Training 🏃‍♂️✨ 📢 Strides: The Secret Weapon for Better Running! Strides are short, controlled sprints that every runner—beginner or advanced—can benefit from. Whether you’re training for a marathon or just looking to improve, strides are a game-changer. Here’s why 👇: ✅ The Benefits of Strides 1️⃣ Improved Running Form: • Strides teach you to run efficiently, with better posture and arm movement, improving your mechanics over time. 2️⃣ Boost in Speed: • These short bursts of effort improve your leg turnover (cadence), helping you run faster and smoother in races. 💨 3️⃣ Injury Prevention: • Strides strengthen your muscles and improve flexibility, reducing the risk of overuse injuries. 4️⃣ Perfect Warm-Up or Cool-Down: • Add strides to activate your muscles before a hard workout or flush out lactic acid after. 🏃‍♀️✨ 5️⃣ Confidence Builder: • The feeling of running fast (without the fatigue) is incredibly motivating and fun! 🕒 How to Add Strides to Your Training 👉 Duration: 15-30 seconds each (around 80-90% of your max effort). 👉 Reps: Start with 4-6 strides, with 1-2 minutes of walking or jogging in between. 👉 Frequency: 2-3 times a week, ideally after an easy run or before an interval session. 👉 Focus: Stay relaxed—no tensing up! Think “fast but smooth.” 🔑 Quick Tips for Maximum Impact • Run strides on flat, soft surfaces like grass or a track for better control. • Focus on controlled breathing and good posture throughout. • Use them to “wake up” your legs before races or key workouts. 🚀 Strides are the simplest way to become a faster, stronger, and more efficient runner. Are you making them part of your training? #RunningTraining #Strides #RunningTips #BetterRunning #RunEfficiently #RunnersLife 💡 Tag a friend who needs to add strides to their training routine! Let’s get faster together!

Before my steeplechase tomorrow. . . #training #workout #work #warmup #strides #steeplechase #trainingmotivation #runningterritory #worldrunners #routine #switzerland .