The Tiny Workout That Makes You Faster (No, It's Not Sprints)
The Tiny Workout That Makes You Faster (No, It's Not Sprints)
Embedded Files
Strides are one of the most underused tools in a runner's training toolkit. Here's what they actually are, how to do them right, and why even 10 seconds can change everything.
Every week I see runners grinding out their easy miles, logging their long runs, maybe even doing a tempo or two. And then their training plan says "4 x strides" and they either skip it entirely or go full send and basically sprint themselves into the ground.
Both are leaving speed on the table. Let's fix that.
So... What Actually Is a Stride?
So... What Actually Is a Stride?
A stride is a short, controlled acceleration. We're talking 10 to 30 seconds. You ramp up gradually, hit a fast (but controlled) top speed, hold it for just a beat, and then bring it back down just as smoothly. Think of it like a hill shape or a bell curve. You're not launching off a starting block. You're not holding a pace for a mile. It's a quick, elegant surge and release.
Total time: 10 to 30 seconds. Total distance: roughly 50 to 100 meters. Recovery between reps: 60 to 90 seconds of easy walking or jogging. Then you do it again. Typically 4 to 6 reps is a solid session.
What you're aiming for is somewhere around 85 to 95% of your max effort. Not all out. Fast, but in control. You should still feel like you have beautiful form, not like you're going to fall flat on your face.
Strides are the fastest you can run while still looking like yourself.
Wait, Aren't Strides Just Sprints?
Wait, Aren't Strides Just Sprints?
Nope. This is the big one. I hear this all the time and I get it, both involve running fast. But they are genuinely different things, and treating a stride like a sprint is a fast track to either getting hurt or completely missing the point.
True sprinting requires a level of neuromuscular conditioning, tendon elasticity, and explosive power that most distance runners haven't built yet. Going full sprint before your body is ready is how people pull hamstrings. Strides are how you train for that capacity safely, over time.
The goal of a stride isn't to see how fast you can go. It's to feel fast, stay controlled, and reinforce what good running looks like at speed.
Why Bother? What Do Strides Actually Do?
Why Bother? What Do Strides Actually Do?
Here's where it gets good. Strides punch way above their weight for how little time they take.
Running Economy
Running economy is essentially how efficiently your body moves at a given pace. Better economy means less effort for the same speed. Strides improve this by training your neuromuscular system; the connection between your brain and your muscles; to recruit fast-twitch fibers more efficiently. Your body gets better at switching gears. That translates to feeling smoother at every pace, not just fast ones.
Form Reinforcement
When you run fast, bad habits get exposed fast. Overstriding, hunching, arms crossing your body all begin to pop up. Strides give you a controlled environment to work on posture, foot placement, arm drive, and quick turnover. And because you're doing it over and over in short bursts, the good patterns start to stick.
Neuromuscular Activation
Your slow-twitch muscle fibers are the workhorses of your easy and long runs. But strides ask your body to recruit fast-twitch fibers too. Do this regularly and your muscles get better at switching between the two. That's what gives you that extra gear at the end of a race when you need it most.
Race Readiness
Strides before a race or hard workout are like a dress rehearsal for your legs. They prime your neuromuscular system, get your fast-twitch fibers firing, and help your body make the transition from easy warm-up pace to race effort without that sluggish "oh we're doing this now?" first mile feeling.
Coach note:
Coach note:
Think of strides the way you think of vitamins. Doing them once won't transform you. Doing them consistently for weeks and months? That's when runners start telling me their easy pace feels easier and their race finishes feel stronger. It takes repetition for the neuromuscular adaptations to really take hold.
When Should You Actually Run Them?
When Should You Actually Run Them?
There are two moments where strides really shine:
After an easy run.
This is the most common place to add strides. You finish your run, catch your breath for a minute, and then do 4 to 6 strides on a flat stretch. Think of it as a dynamic finish, you shake out any stiffness from miles at the same pace, wake up your legs, and keep your body remembering what fast feels like without adding significant training stress.
As part of your pre-workout or pre-race warm-up.
A 10 to 15 minute easy warm-up jog followed by 3 to 4 strides gets your legs ready for what's coming. This is especially useful the day before a speed session or race. Your legs will feel primed, not sluggish, when it matters.
As your speed work during base building.
In lower-intensity training phases when you're not doing structured workouts, strides are a great way to keep your legs sharp. They give you a taste of faster running with minimal recovery demand.
How to Actually Do Them
How to Actually Do Them
You don't need a track. You just need a flat, clear stretch of ground about 50 to 100 meters long, a park path, a quiet street, a parking lot, whatever you have.
Start from a jog, not a standstill.
Don't launch. Ease in over the first 5 to 10 seconds.
Build gradually to your top effort.
Think of easing the accelerator down, not slamming it.
Hold the top for just a beat
A few seconds at most. Feel it, don't force it.
Back off smoothly.
Decelerate the same way you accelerated. No hard stops.
Recover fully before the next one.
Walk or jog easy for 60 to 90 seconds. This isn't a tempo run. You should feel ready to go again before you go again.
Keep your form honest.
Slight forward lean, foot strike under your hips, arms driving forward (not crossing), quick turnover. Strides are useless for form work if your form is breaking down during them.
Heads Up:
Heads Up:
Don't use your watch pace for strides. Your GPS can't keep up, and heart rate responds too slowly for a 20-second effort. Go by feel. What does 90% effort feel like in your body? That's your guide.
Who Should Be Doing Strides?
Who Should Be Doing Strides?
Everyone. Truly. Whether you're building your base, peaking for a race, returning from injury, or just trying to shake the rust off, strides have a place in your week. They're one of the most versatile tools I use across all the runners I coach.
New to running? Strides are a gentle introduction to faster movement before you're ready for structured speedwork.
Experienced runner? Strides are what keep your speed from going dormant during high mileage phases. You maintain the top end so you don't have to rebuild it from zero before race season.
Coming back from time off? I've had athletes come back to their first workout after a lower-intensity period and surprise themselves with how much speed was still there, because they kept doing strides through their base phase.
Start with 4 reps of 20 seconds, once or twice a week. That's it. See how it feels. You might be surprised.
Ready To Run Smarter?
Ready To Run Smarter?
LET'S BUILD YOUR TRAINING PLAN TOGETHER
LET'S BUILD YOUR TRAINING PLAN TOGETHER
If you want strides, speed work, and a full structure designed around your race goals, our training programs may be the right fit for you.
If you want strides, speed work, and a full structure designed around your race goals, our training programs may be the right fit for you.
Google Sites
Report abuse