Q: My training plan includes striders. What are those? A:

Find a predictably flat surface (runway) that is long enough to run 30 seconds at speed (about 250-300 feet for most). If you're running striders before a speed workout or race, make sure to warm up first with three to five minutes of walking and five to 10 minutes of easy-paced running. For races, time the striders so you complete them a few minutes prior to the start of the race. If you're running them post easy run, walk it out for a few minutes to bring your heart rate and breathing down before you start. If striders are new in your running regimen, start with a total of four and slowly build to six to eight over time. Start the strider by running easy, focusing on a short, quick stride, and then gradually increase your speed by lengthening your stride. Keep your torso tall and relaxed. It should feel like a controlled fast pace rather than a sprint. When you reach thr...

Full article: http://askcoachjenny.runnersworld.com/2012/08/how-to-run-...

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