Buzz
Who doesn’t enjoy running? Alright, maybe quite a few of us don’t. (Personally, I find running tough while I’m doing it, but I feel incredible afterward.) We ran together last fall, and now that the chillier parts of the US are beginning to warm up again, it's time to put on those running shoes once more.
This time, we’re going to explore a different running workout each week. Just pick one day to give it a try, at a pace that works for you. If you enjoy it, make it a regular part of your routine moving forward.
We’re doing this because it's easy to get bored with running when you always do it the same way (at the same time, with the same distance) each time. That’s not the best way to get better either. If you talk to experienced runners, they’ll mention speedwork, tempo runs, and hill repeats—every run serves a purpose. Some are fast, some are slow, some are meticulously planned, and others are just for enjoyment. This month, we’ll dive into all of that.
Here’s your first task: give strides a try. As Jason Fitzgerald explained in a post a few years ago, this is a simple addition to any run that you can try out:
Strides are basically 20-30 second bursts of speed added after an easy run. You can do them nearly anywhere—a parking lot (just be careful!), your street, a long driveway, or a field. Begin with an easy pace, then gradually pick up speed until you’re going about 95% of your maximum effort. Hold that pace for 2-3 seconds, then slow down gradually to a stop. That’s one stride.
Rest for 30 seconds to a full minute between each stride, walking or standing. Start with four strides, and work your way up to six or eight. Remember, strides are meant to be brief, so while they’re fast (well, for a few seconds), they shouldn’t be difficult—they’re fun! I’ve talked about strides in greater detail
here
if you want to explore more.
I did some strides at the end of my easy run this morning, and I have to admit, they’re just plain fun—you feel like you’re flying, but it’s not long enough to make your lungs or legs hurt. Strides are also great after a warmup, before you dive into the main workout, so keep these in mind as we move ahead.
