STRIDES: YOUR SECRET TO SPEED! Podcast Episode #130 🎙 . Do you do strides? Strides may be a new concept to you, but they can help you reach your potential as a runner! Not sure how, when or why to do them? We’ve got you covered 👇 . THE BENEFITS: ✅ Have you ever heard of cadence? This is the amount of steps you take while running per min. Most people need to increase their cadence to be running at a more efficient level. Strides can help increase your cadence ✅ Wake up the legs after an easy run for more advanced speed workouts to come later in the week. Sometimes strides can be used before a hard workout or a race. This will allow your legs to be ready to dive into a faster pace in the workout ✅ Help improve running form: By running at top speeds, your body is forced to run with its’ most efficient form. You will teach your body how to run more effectively ✅ Preparing your body to learn how to ‘change gears’: Strides are a great precursor to more advanced speed workouts. Incorporating strides early on in your running career can teach your body the different ‘gears’ you have . HOW TO: ✅ Starting at 75% effort building to 90% effort (gradual accelerations are best to ease into them and reduce risk of injury) ✅ 4-6 x 10-30 seconds @ 1 mile-5k effort ✅ 1-2 min recovery between each stride ✅ Focus on form ✅ NOT an all-out 100% effort, risk for injury goes way up if you try to sprint your strides ✅ Go off of feel. No need to look at watch during strides . OPTIONS FOR STRIDES ✅ Uphill strides or downhill strides for hilly course prep ✅ Strides after easy run ✅ Strides before speedwork or races . Want to reach the next level with your training? Start a seven day FREE trial with us and see what coaching is all about! Link in bio. www.run4prs.com ⭐️ . Follow us for more training tips @run4prs .