The quest for a faster 5k is a journey undertaken by many runners. Whether it’s a personal record, better form, or simply the feeling of swiftness, there’s always room for improvement. And one of the often overlooked yet potent weapons in a runner’s arsenal? Striders.
Striders, often known as “stride outs” or “accelerations”, are short bursts of fast running, typically 60-150 meters in length, where a runner starts off at a jog, builds up to about 95% of their max speed, and then gradually slows down. Think of them as controlled sprints, where the emphasis is on good form and smooth acceleration rather than all-out speed.
Here are reasons why every 5k runner, from the newcomer to the elite, should incorporate striders into their training regimen:
Improved Running Form
Boosting Speed and Leg Turnover
Warm-Up and Cool-Down
Reduced Risk of Injury
Striders are not only beneficial but also versatile. Here’s a basic way to include them:
While it might seem counterintuitive that short bursts of speed can impact performance over a 5k distance, striders offer myriad benefits. They are not just for sprinters; they’re a secret weapon for any runner looking to improve their 5k time, form, or simply enjoy the rush of speed without the pressure of an all-out sprint. So, next time you lace up, give striders a shot and experience the difference firsthand.
See Also: 10 Tips For First-Time 5k Runners