What are running strides and how do I do them?

Running strides are a running drill used by distance runners and coaches for decades to improve proper running form, running economy and performance. They are a key element of any training programme, helping runners to develop speed, efficiency, and power in their stride.

In this guide, we will discuss what running strides are, how they benefit runners, and how you can incorporate running strides into your training routine.

What are running strides?

Running strides, also known as “striders”, are a series of short, quick bursts of running at a faster pace than your normal running speed. They typically last for 20-30 seconds and are followed by a brief period of rest or slow jogging.

During this time, distance runners focus on good form and technique,  aiming to run with a relaxed and efficient stride. Strides can be performed on a track, road, or even on a treadmill.

How do I do them?

To perform running strides and improve your running form, follow these steps:

1. Find a flat and preferably soft surface to run on.
2. Begin with a warm-up jog of 5-10 minutes to get your muscles ready.
3. Choose a distance or time for your stride intervals (e.g. 100 metres or 30 seconds).
4. Start your first interval at about 80% of your maximum effort and gradually increase your speed.
5. Focus on maintaining good form, including an upright posture, relaxed arms, and quick leg turnover.
6. After completing the interval, jog slowly or walk for a short period to recover before starting the next one.
7. Continue this pattern until you have completed 8-10 repetitions.
8. Finish with a 5-10 minute cool down jog to gradually lower your heart rate.

Four benefits of running strides

There are many benefits of running strides, including:

1. Improved running form and mechanics: By focusing on good technique during strides, runners can develop a more efficient and fluid stride. This can help reduce the risk of injury and improve performance.
2. Increased speed: Regularly incorporating strides into your training routine can help you to run at faster speeds without expending as much energy. This is because strides train your body to move at a quicker pace and develop faster leg turnover.
3. Enhanced muscular strength: The quick bursts of speed in strides activate fast-twitch muscle fibres, which are responsible for explosive movements. By strengthening these muscles, runners can improve their overall running performance.
4. Mental preparation for races: Strides help runners to get used to the feeling of running at a faster pace, which can be beneficial for race day. They also give runners a sense of control and confidence in their abilities.

How long should each stride be during a running workout?

The length of each stride during a running workout can vary depending on your goals and fitness level. Some runners may prefer shorter strides of 100 metres or less, while others may feel more comfortable with longer strides of 200-400 metres.

It is important to start with shorter strides and gradually increase the distance as you become more comfortable and confident in your abilities. It is also important to listen to your body and not push yourself too hard, as this can lead to injury.

Where should I be running strides?

Strides can be performed on a variety of surfaces such as a track, road, or even on a treadmill. It is important to choose a flat and preferably soft surface to minimise the impact on your joints.

If you are training for a specific race, it may also be beneficial to do strides on terrain that is similar to the course you will be running on. This will help you to get used to the conditions and prepare your body for race day. You may also consider contacting a running coach to check that your run strides are correct. Some runners even do uphill strides to really challenge their muscles and improve their strength.

As a workout or as part of a warm-up

Running strides can be incorporated into your training routine in different ways.

Some runners prefer to use strides as a standalone workout, completing 8-10 repetitions with short rest periods in between. This helps them to specifically focus on speed and form without the added fatigue of a longer run.

Others may choose to use strides as part of their warm-up routine before a longer run or race. This can help to activate the muscles and prepare the body for more intense exercise.

Some opt to incorporate strides at the end of a run for their cool down. This practice aids in slowly lowering the heart rate back to a normal level and facilitates muscle recovery.

Learn how to run strides and become a better runner

Incorporating running strides into your training routine can have numerous benefits for runners of all levels. They are a simple and effective way to improve speed, running efficiency, and overall running performance.

So why not give them a try? By following the steps outlined in this guide, you can learn how to run strides and become a better runner in no time.

When and how to incorporate strides into your training

So, when is the best time to incorporate strides into your training routine?

Strides can be performed as a speed workout at any point during your training cycle, as long as you are properly warmed up. However, some runners may prefer to do strides at the end after a workout or on easy days.

It is also important to consider your goals and current fitness level when deciding how often to do strides. Beginners may benefit from doing them once or twice a week, while more experienced runners may do them two to three times a week.

Remember to listen to your body and adjust the frequency and intensity of strides accordingly. As with any form of training, balance and consistency are key for optimal results.

How do you add strides to your running routine?

If you are new to running strides, it is important to start slowly with an easy running pace and gradually build up the distance and intensity of your intervals. Here are some tips for adding strides to your running routine:

1. Start by incorporating 4-6 strides into your warm-up or cool-down routine once or twice a week.
2. As you become more comfortable with strides, increase the number of repetitions to 8-10 and incorporate them into your workouts.
3. Vary the distance or time of your strides intervals to challenge your body in different ways.
4. Remember to always warm up properly and cool down before and after performing strides.
5. Be patient and give yourself time to adapt to this new form of training. With consistency, you will see improvements in your running performance.

By following these tips and incorporating strides into your training routine, you can unlock the numerous benefits of this simple yet effective form of speed training.

Strides before a race or hard workout

In addition to incorporating a strides workout into your regular training routine, they can also be used as a tool for preparing for races or hard workouts.

Performing a few strides at mile race pace before a race or intense workout can help to activate your muscles and prepare them for the demands ahead. It can also give you a sense of control and confidence in your abilities before starting.

Remember to keep these strides short and quick in this speed workout, with a focus on proper form. And most importantly, trust in your training and enjoy the process. 

Pre-race day ritual: the benefits of strides

On race day, many runners have a pre-race routine that helps them to mentally and physically prepare for the upcoming challenge. Incorporating strides into this ritual can have numerous benefits.

Firstly, doing a few quick bursts of speed can help to shake off any nerves or jitters before the race. It can also serve as a final activation for your muscles and prepare them for the intensity to come.

Secondly, performing strides can help to focus your mind and mentally prepare for the race. By visualising yourself running at a faster pace during strides, you can build confidence in your abilities and mentally prepare for the demands of the race.

So next time you are preparing for a race, consider adding some strides into your pre-race routine and experience the benefits for yourself.

Conclusion: download one of our Coach the Run training plans and start working on your stride today!

In conclusion, running strides is a simple yet effective way to improve speed, form, and overall running performance. By incorporating them into your training routine, you can see significant improvements in your race times and endurance.

Whether you are a beginner or an experienced runner, adding strides to your training routine can benefit your running in many ways.

So why not download one of our Coach the Run training plans and start working on your stride today? Ready for a speedy marathon challenge? Take a read of our 4 hour pace marathon blog. Happy running!

Join our mailing list to stay up to date with the latest UK running events, training tips, and exclusive offers on running products. Rest assured, we value your privacy and would never dream of selling your address. Sign up now…