Longer Strides, Faster Steps Key to Sprinting

What are Longer Stances?

Longer Stance: When you run with your legs apart, they move further apart than when you run with them together. Your knees stay close to each other and your feet remain parallel to the ground. You have longer strides because your body weight is distributed over a larger area of land surface. The result is that you cover greater distances while still maintaining a high level of efficiency in terms of energy expenditure.

Why Run Longer Stages?

The reason why runners choose to run longer stages is due to two main reasons. First, it allows the body time to recover from the exertion of running at a fast pace. Second, it helps prevent injuries such as shin splints and Achilles tendinitis. Running longer stages will improve your performance in races where you need to cover large distances quickly.

How to Run Longer Stages?

There are several ways to run longer stages. Some runners prefer to use a hill climb as their primary method of running stage lengths. Others like to do some form of interval training during their stage runs. There are many different methods and strategies that you can employ when trying to increase your stage times. Here’s a list of tips on how you can run longer stages:

1) Use hills!

Hills provide a tough, uphill struggle that forces you to run slower than your normal pace. This forces your body to build endurance and provides the rest that it needs.

2) Incorporate long runs in your training schedule.

Many runners ignore long distance runs. They believe that if they just run fast all the time, their race times will benefit. While this is somewhat true during race day, building endurance through long runs will help your performance as well as your safety during the race itself.

3) Go slow to go fast.

This is a common phrase in running that refers to interval training. There are many different interval training programs, but most of them involve running at least one mile at a fast pace (90% of your maximum heart rate), followed by a quarter mile slow jog. By periodically slowing down, you allow your body to recover and avoid shin splints and other painful running related injuries.

4) Try fartlek training.

Fartlek is a Swedish word that means speed play. This involves running fast for varying distances and times during a training session. This is a good method for coaches who don’t want to follow a strict schedule.

For instance, you could run at 80% of your maximum heart rate for one minute, then jog for 30 seconds, then run at 90% of your maximum heart rate for 30 seconds, followed by a two minute slow jog. You can do fartlek training by yourself or with a group.

Longer Strides, Faster Steps Key to Sprinting - | Gym Fit Workout

5) Vary your running surfaces.

Most runners train on roads because their shoes provide better traction on asphalt and concrete, as opposed to grass or dirt. Training on different types of terrain prevents injury and also improves coordination.

These are just some suggestions on how you can improve your endurance and running times through long stage runs. Running is a complex sport that involves more than just getting in shape for a race. It’s about achieving a balanced lifestyle that incorporates fitness into your everyday routine.

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The science of speed: Determinants of performance in the 100 m sprint by AS Majumdar, RA Robergs – International Journal of Sports …, 2011 – journals.sagepub.com

Spring mass characteristics of the fastest men on Earth by MJD Taylor, R Beneke – International journal of sports medicine, 2012 – researchgate.net

A kinematics analysis of three best 100 m performances ever by M Krzysztof, A Mero – Journal of human kinetics, 2013 – content.sciendo.com

Maximal sprint speed in boys of increasing maturity by RW Meyers, JL Oliver, MG Hughes… – Pediatric …, 2015 – journals.humankinetics.com

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What would be Usain Bolt’s 100-meter sprint world record without Tyson Gay? Unintentional interpersonal synchronization between the two sprinters. by M Varlet, MJ Richardson – Journal of Experimental Psychology …, 2015 – psycnet.apa.org