Running Shorts

What is the workout? Strides aren't a workout per se , more like an addendum to your regular running schedule. Typically you'll finish up an easy or normal run with 4-10 strides of 80-120 meters. So what's a stride? It's a short sprint at sub-maximal effort (somewhere between 80 and 120 meters; doesn't have to be exact, just eyeball it) followed by full recovery between reps (about a minute or so walking around; again, doesn't have to be exact, just feel fresh before your next one). This is all done by feel...run at a relaxed-fast, near effortless speed; no straining, no flailing, no racing. Don't worry about splits, don't worry about pace; just run smooth so you can feel fast and focus on solid form. Think of these like the running version of free-throw practice. (Edit: if you really wanted to, you could make strides a stand-alone workout: warm up, then run 10-30-ish strides with full recovery , then cool down.) Why should you do it? You should do

Alright. It sucks to write about this stuff. If you're a runner, you've probably heard about this by now. If not, here's the brief (real brief) synopsis of the report that's rocked the sport in the last couple weeks: basically, Alberto Salazar, Galen Rupp, and the Nike Oregon Project have been accused of various levels of doping over the past decade-plus. David Epstein wrote an article in ProPublica here , and the BBC produced an hour-long documentary which is on YouTube . If you haven't read or watched those yet, do it. Salazar and the NOP have long been known for using every resource at their disposal to get the best results out of their athletes: underwater treadmills, anti-gravity treadmills, team houses fit to simulate altitude, the best coaching staff that Nike can pay for (and Nike has a lot of money). However, in elite running circles, there have long been rumors swirling about NOP using drugs and supplements in ways that push the boundaries of the rules