Strides are one of the simplest ways to improve your running form and prepare your body to run faster. Although they last only a dozen or so seconds—or up to several dozen seconds—they are a staple of training plans for both beginners and more advanced runners. In this article, I explain what strides are, what benefits they offer, and how to perform them correctly so that they become a valuable addition to your running training.
What Are Strides?
Strides are short running intervals performed at a fast but controlled pace. These typically last 15 to 30 seconds or cover a distance of about 80–150 meters. Their purpose is not to tire the body, but to improve running form, coordination, and activate the nervous system. Each stride begins with a smooth acceleration, followed by maintaining a high speed for a few seconds, and ends with a gradual deceleration.
Strides are often confused with intervals or sprints, although they serve a completely different purpose. Intervals are primarily designed to develop endurance and are usually performed with incomplete rest periods. They also last much longer than a dozen or several dozen seconds. Sprints involve running at maximum intensity and place a heavy strain on the muscles and nervous system. Strides, on the other hand, are performed at about 85–90% of maximum intensity, with full rest between repetitions. As a result, they improve running speed and technique without causing significant fatigue.
Why Are They Worth Doing?
Regularly performing strides benefits both beginners and experienced runners. It’s a simple way to incorporate speed into your training plan without having to do demanding interval workouts.
The most important benefits of strides are:
- improved running technique and fluidity,
- better running economy,
- higher stride frequency and performance,
- activation of the nervous system,
- maintaining familiarity with higher speeds even during periods dominated by easy runs.
Strides teach the body to move efficiently at a faster pace. As a result, it’s easier to maintain proper form during tempo runs or races, even as fatigue sets in.
How To Do Strides Step by Step?
Strides are best performed on a flat, even stretch of road, a trail, or a track. They are usually done as a supplement to an easy run to gently stimulate the body. An example workout incorporating strides should look like this:
- do an easy run of a few kilometers,
- gradually increase your speed,
- reach an intensity of about 85–90% of your maximum and maintain it for a short distance,
- end the stride with a smooth deceleration, without coming to an abrupt stop,
- rest with a relaxed jog or walk (depending on your fitness level) and start the next repetition only after you’ve fully recovered.
During these strides, you shouldn’t focus on distance, pace, or measuring intervals down to the last detail. It’s worth allowing yourself some flexibility. Here’s an example from my own experience. I often ran strides along a route near my home where there were streetlights about every 30 meters. Instead of looking at my watch, I ran “by the streetlights.” Usually, one stride covered 3 streetlights, or about 90 meters. And from a training perspective, that was perfectly fine. The strides served their training purpose.
How Many Strides Should You Do, and When?
Strides are the first speed element you can incorporate into your running routine besides easy runs. For most amateur runners, doing 4 to 8 strides during a single training session is sufficient. More experienced runners can increase these numbers to 10, as long as the quality of their form doesn’t suffer.
For beginners who run, say, 3 times a week, it’s enough to add them at the end of one easy run.
| DAY OF THE WEEK | WORKOUT |
|---|---|
| Monday | 5 km easy run |
| Thursday | 5 km easy run + 6 slightly faster 100-meter strides |
| Saturday | 10 km easy run |
For more advanced runners, strides can be performed:
- after an easy run,
- before a tempo or interval workout as part of the preparation,
- the day before a race to stimulate the nervous system,
- throughout the year, regardless of the stage of preparation.
| DAY OF THE WEEK | WORKOUT |
|---|---|
| Monday | 10 km easy run + 6 x 100-meter strides |
| Tuesday | 3 km easy run + intervals or hills |
| Thursday | 8–12 km easy run + 6 x 100-meter strides |
| Saturday | long run 16–22 km |
| Sunday | 6–8 km easy run |
There’s no need to do strides every day. In most training plans, these are enough: one or two sessions per week.
Common Mistakes
The most common mistake is running each stride at 100% of your capacity. That’s not the point of strides. That’s not what these strides are for. Additionally, running them at maximum effort every time increases your risk of overtraining or injury.
The second common mistake is taking too short a break between repetitions. Strides should be performed when you’re fresh, so sometimes it’s worth resting longer, until your breathing has clearly calmed down.
It’s equally counterproductive to do strides at the end of a very grueling workout, when fatigue makes it impossible to maintain proper form.
Summary
In summary, strides are a simple but highly effective component of running training. They do not replace intervals or tempo runs, but they help improve technique, running economy, and prepare the body for faster running. When performed regularly at the appropriate intensity, they can bring noticeable benefits to both beginners and advanced runners.
