Why Running Strides Matter More Than Most Runners Realise
Learning how to use running strides can change the way your body moves, even if you only add them a few times a week. Think of strides as short, relaxed accelerations that teach your legs how to turn over quickly without pushing you into a hard workout. They help your muscles fire in the right order, your posture lift naturally, and your feet land under your center with more control. When you repeat this pattern often, it becomes a habit your body can rely on during longer runs, workouts, and races.
Here’s the thing: your body loves rhythm. When you practice smooth, quick steps in a low-stress way, you train your nervous system to repeat the same pattern at faster speeds. This is why strides running feels so powerful even though each stride lasts only 15–20 seconds. You’re not just running faster—you’re teaching your body how to move better.
Strides also bridge the gap between easy running and speed work. They warm up your muscles, raise your heart rate gently, and prepare your legs for faster days without the fatigue that comes from intervals. For many runners, this small routine helps reduce stiffness, tight calves, and sluggish turnover at the start of workouts. It’s a simple tool that boosts performance without extra stress.
To help you use strides with confidence, here’s what a typical set looks like:
- Start with an easy jog, then ease into a smooth, relaxed speed.
- Hold that speed for just a few seconds. Never sprint or strain.
- Focus on tall posture, light foot strikes, and quick cadence.
- Finish by slowing down gradually, not suddenly.
- Walk or jog easy for 30–60 seconds between each stride.
These small bursts of movement keep your body sharp and improve both speed and technique in a way that feels natural and safe.
When you're trying to improve on your own, it’s easy to wonder if you’re training the right way or pushing at the right times. If you’d like clearer direction and a plan that matches your life, our Running Coaching gives you simple, structured sessions and personalised guidance so every week feels purposeful rather than guesswork.
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How Do You Actually Do Running Strides?
Let’s make running strides feel simple. A stride is a short, relaxed burst where you smoothly speed up, hold a fast pace for a few seconds, then slow down again. You’re not racing. You’re teaching your body how fast running should feel when it’s smooth and under control.
The easiest way to start is after an easy run. Find a flat stretch of road, grass, or track. Stand tall, relax your shoulders, and keep your hands loose. As you begin, think “fast but calm.” This is the heart of good strides running technique.
Most runners like to cover about 60–100 meters, or roughly 15–20 seconds. That’s long enough to feel quick without losing form. Wondering how fast should strides be? Aim for 5K to mile race effort, but with more relaxation and less strain. If you feel tension in your face or shoulders, you’re going too hard.
Here’s a simple way to structure how to do strideouts:
- Jog easy for a few minutes to warm up first.
- Start each stride at your easy pace, then build smoothly to fast.
- Keep your steps quick and light, with your feet landing under your body.
- Focus on a tall posture and steady breathing.
- Walk or jog very easy for 30–60 seconds between strides.
As you repeat this pattern, you’ll start to feel more control at faster paces. Have you ever wished you could run fast without feeling like everything is tense and forced? Strides are the bridge between easy running and true speed, and they let you cross that bridge safely.
If you want a warm-up routine that prepares your body even better before you start strides, you can explore this guide on the best warm up for running to help you loosen up and avoid stiffness.
To understand how these small form improvements translate to smoother, faster running, you can also explore the difference between step length and stride length so you know exactly which part of your mechanics strides are helping you refine.
How Many Running Strides Should You Do Each Week?
Once you understand how to do running strides, the next big question is how often to use them. The good news is you don’t need many to see results. In fact, less is often more, especially at the start. For most runners, two to three sessions per week is enough to feel the key benefits of strides in running without adding extra fatigue.
A simple place to start is at the end of your easy days. After you finish your relaxed run, pick a flat stretch and add 4–6 short strides. Wondering how many strides after easy run is ideal? Beginners can start with just four and slowly build to six or eight as their body adapts.
One of my coaching clients, Sam, is a good example. He was a busy parent training for his first half marathon. We added running strides for beginners twice a week after his easy runs, starting with just four strides each time. Within a month, he told me his legs felt “snappier” and his race-pace intervals felt smoother, even though his weekly mileage stayed the same. That’s the power of smart, low-dose speed.
Here’s a simple weekly outline for using strides for distance runners:
- 1–2 easy runs with 4–6 strides at the end.
- Optional strides before one workout for a warm up.
- At least one full easy day with no strides at all.
As you get used to them, you can adjust based on how your legs feel. Do you finish your strides feeling sharp and bouncy, or tired and flat? Your answer will tell you whether to hold, increase, or reduce the number you’re doing. Strides should leave you feeling better, not worse.
If you want even more ways to build on what you gain from strides, this guide on how to run faster offers simple steps you can start using right away.
Where Do Running Strides Fit In Your Training Week?
Once you’re comfortable doing running strides, the real magic comes from putting them in the right place in your week. Strides work best when they support your training, not when they’re just thrown in at random. Think of them as small tuning sessions. They keep your legs sharp without turning an easy day into a hard one.
Most runners use strides in three key spots. The first is after easy runs, where they gently wake up your speed without tiring you out. The second is before workouts or races, where they act as a final warm-up and help your body remember fast, smooth movement. The third is after some long runs, where you want to remind your legs how to turn over quickly even when a bit tired.
Here’s the thing about running strides in a busy week: they should support the “big rocks” in your plan, like long runs and key workouts. If strides ever make you feel heavy or sore the next day, you’re either doing too many, going too fast, or placing them too close to hard sessions. Ask yourself: “Do strides help me feel sharper, or do they leave me flat?” Your answer tells you if your setup is right.
The table below gives you an easy way to see how strides can fit for different goals and days. You can use it as a guide and tweak it based on how your body responds.
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| Category | Easy Run Days | Workout or Race Prep |
|---|---|---|
| Main Purpose | Keep legs sharp, improve form, add gentle speed without stress. | Prime the body for fast running and remind it how race pace feels. |
| Typical Volume | 4–6 strides of 15–20 seconds each. | 3–4 strides of 10–15 seconds each. |
| Effort Level | Fast but relaxed, around 5K effort with easy breathing. | Closer to race pace, still relaxed, never a full sprint. |
| Recovery Between Strides | 30–60 seconds of easy walk or jog, full relaxation. | 40–60 seconds of easy jog while keeping focus on form. |
| Best Timing | After the run, before you cool down completely. | After an easy warm-up and drills, just before the main set or race. |
| Best For | Building smooth speed for distance runners across all levels. | Sharpening legs for key workouts, time trials, or race day. |
If you look at this and think, “Where should I start?” choose one or two easy days first. Let your body adjust before you add running strides before big efforts.
How Do Running Strides Make You Faster Without More Hard Work?
Here’s the thing about running strideouts: they don’t look like a big workout, but they quietly change how your body moves. Each stride is like a small message to your nervous system. You’re telling it, “This is what smooth, fast running feels like.” Over time, those messages add up.
One big benefit is cadence. Many runners move with a slow, heavy step when they get tired. When you practice short, quick bursts, your feet learn to touch the ground for less time. This is why coaches often use strides for faster running instead of adding more intervals. You get the speed feeling without the stress of long, hard reps.
Strides also improve your running economy. That means you use less energy at the same pace. Research shows that short, fast bouts can help your muscles and tendons store and release energy more effectively. Think of it like tuning a guitar string. When it’s tight and set just right, every note rings clearer. Strides are that tuning for your legs.
Form is another area where running stride technique really helps. During strides, it’s easier to focus on one or two cues. Maybe you think about driving your knee gently forward, or letting your heel lift naturally behind you. At faster speeds, bad habits show up quickly, so you can spot and fix them. Have you ever noticed your arms crossing your body or your head tipping back when you try to sprint? Strides give you a safe space to correct those patterns.
Over weeks and months, this work shifts into your regular runs. Pace that once felt hard can start to feel smoother, simply because your body knows how to move better. Strides let you earn that feeling without stacking more and more mileage on your schedule.
To learn more about improving your step rate and efficiency beyond strides, check out this detailed guide on running cadence and step rate efficiency.
What Mistakes Should You Avoid With Running Strides?
Let’s be honest, even experienced runners sometimes get running strides wrong. The good news is most problems come from a few simple habits that are easy to fix once you notice them. When you clean these up, your strides feel smoother, safer, and more useful for your training.
One of the biggest mistakes is turning strides into sprints. If you finish gasping for air or feel your form falling apart, you’re going too hard. Remember, strides running technique should feel fast but never desperate. You’re building control, not trying to win a 100m race. Ask yourself, “Could I repeat this stride again with the same smooth form?” If the answer is no, dial it back.
Another issue is doing strides when you’re already exhausted or sore. Strides on very tired legs can change your mechanics in the wrong way, especially for distance runners stacking big weeks. If your body feels beat up, it’s better to skip them for a day and protect your form. Quality always beats quantity here.
Posture is another common trap. Some runners lean too far forward from the waist, while others sit back and overstride. During strides, think of a tall, relaxed body with your chest gently lifted. This helps strides to improve running form instead of reinforcing bad habits.
Here are a few red flags to watch for during running strideouts:
- You’re clenching your jaw, fists, or shoulders as you speed up.
- Your steps get loud and heavy instead of light and quick.
- You feel pain, not just effort, in your calves, shins, or knees.
- You need a long time to recover your breath after each stride.
If any of these show up, treat them as useful feedback. Small corrections now will help your strides feel smoother and keep you progressing safely over the long term.
Trying to plan every run on your own can feel messy and confusing. If you want clear direction, balanced workouts, and a plan that respects your time, our Running Training Plans give you structured sessions, sensible progression, and flexibility to match your schedule — so you build speed, strength, and consistency without burning out.
Ideal for beginners, busy runners, or anyone training for a 5K, 10K, half-marathon or beyond — these plans help you improve steadily and confidently.
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How Should Different Runners Use Running Strides?
Not every runner will use running strides in the same way. Your goals, fitness, and weekly schedule all shape how strides should fit into your training. The good news is you don’t need a complex plan. You just need a simple structure that matches where you are right now.
If you’re a newer runner, your main goal is to stay healthy and build confidence. For you, running strides for beginners should feel light and fun. One or two days per week, after an easy run, add 4 short strides of 10–15 seconds. Focus on smooth steps and relaxed breathing. Ask yourself, “Do I finish feeling better than when I started?” If yes, you’re doing it right.
If you’re training for a longer race, like a half marathon or marathon, strides for marathon training help you keep some speed without loading your legs with more intervals. Two days a week, add 4–6 strides after easy runs. On big workout weeks, keep them shorter and fewer. The goal is to stay sharp, not tired.
For time-poor runners, such as parents or shift workers, strides can act as a mini speed session. You might not have time for long track workouts, but you can still use strides to improve cadence and form. Place them at the end of your shortest runs, so they don’t eat into your schedule.
Here are three simple, goal-based ways to use running strides:
- Beginners: 1–2 days per week, 4 strides of 10–15 seconds.
- Race-focused runners: 2–3 days per week, 4–6 strides of 15–20 seconds.
- Busy runners: 2 short runs per week with 4–5 strides at the end.
As your body adapts, you can gently increase the number of strides or the number of days. Let your legs, not your ego, decide the pace of change.
Bringing It All Together With Running Strides
By now, you can see that running strides aren’t just a small extra drill. They’re a simple habit that quietly improves almost every part of your running. Strides help your legs turn over faster, your form stay smoother, and your confidence grow as speed begins to feel more natural. You don’t need special gear or a track. You only need a short stretch of space and a few focused minutes.
Here’s the thing about change in running. It rarely comes from one giant workout. It comes from small, smart pieces repeated over time. That’s exactly what the benefits of strides give you. You stack tiny wins, one stride at a time, until your body suddenly feels different on race day or during a tempo run.
If you’ve ever felt stuck at one pace, strides can be the nudge that unlocks the next gear. They remind your body what fast feels like without beating you up. They also give you a chance to practice running tall, relaxed, and controlled when the pace picks up. Have you noticed how much easier it is to hold form when you’ve rehearsed it in short, low-pressure bursts? That’s the power of strides.
Most of all, strides help you enjoy your running more. There’s something satisfying about floating down the road, feeling your feet tap the ground lightly and your body move as one piece. For many distance runners, that feeling is what keeps them excited through long training blocks.
So, where do you go from here? Pick one easy run this week and add a few strides at the end. Notice how your legs feel afterward and on the next day. Let that feedback guide you, step by step. With consistent strides, you’re not just chasing faster times. You’re building a smoother, safer, and more confident version of yourself as a runner.
