Strides in running are short bursts of faster effort — typically about 20–30 seconds long — where you focus on running form, quickness, and relaxation.
They’re not full sprints, but they move you faster than your regular easy pace.
In fact, ask any coach or experienced runner, and you’ll hear the same thing:
Strides in running are one of the most overlooked tools for improving your speed, endurance, and overall running economy.
What Are Strides in Running?
Running strides are controlled, fast efforts that last about 20–30 seconds each.
You run at about 85–95% of your top speed — enough to feel fast, but still smooth and under control.
The goal isn’t to sprint wildly — it’s to practice moving fast with good running form.
Strides teach your body to lift your knees higher, turn your legs over faster, and hold great posture — all without the fatigue of traditional speed workouts.
They’re a type of dynamic running drill that fits easily into any training week.
Typical stride details:
- Duration: 20–30 seconds
- Effort: 85–95% max effort
- Recovery: Walk or jog easily for 1–2 minutes between strides
- Number of reps: 4–8 strides depending on your experience
Tip:
You should feel better after strides — not exhausted.
If you’re gasping for air at the end, you’re going too hard.
Incorporating strides can also positively impact your cadence, or steps per minute, which is crucial for efficient running. Learn more about optimizing your cadence in our guide on Running Cadence: How to Improve Step Rate & Efficiency.
Why Should You Do Strides?
Here’s the thing about strides running:
It offers a massive reward from a tiny investment of time and effort.
Strides improve so many aspects of running, including:
- Stride frequency: Quick, light steps become second nature.
- Running form: You learn to move smoother, taller, and more efficiently.
- Leg speed: Strides build the ability to turn over your legs faster without feeling frantic.
- Neuromuscular coordination: Your brain learns to talk to your muscles faster, making you more responsive and balanced.
- Running economy: You waste less energy at faster speeds, making running feel easier overall.
When I first added strides into my weekly routine, the difference caught me by surprise.
It wasn’t just that I could run faster — it was that my normal runs started to feel lighter.
My breathing settled faster, my legs felt springier, and even my posture improved without thinking about it.
Think about strides like giving your running engine a regular tune-up.
Without hard intervals, without long workouts — just short, focused bursts that sharpen everything you do.
If you’ve hit a plateau in your running progress, incorporating strides might be the key to breaking through. Discover other common reasons for stagnation in our article Why am I Not Getting Better at Running?.
Specific Benefits of Strides
Strides running doesn’t just make you faster.
It fine-tunes the little skills that separate a good runner from a great one — without leaving you drained or sore.
Here’s what regular strides bring to your running:
1. Better Race Starts
Ever feel heavy and sluggish at the beginning of a race or hard workout?
Strides fix that.
When you add a few easy strides before a race, you activate your neuromuscular coordination — meaning your brain wakes up your muscles ahead of time.
This helps you hit your rhythm faster once the race begins, instead of spending the first mile shaking out the cobwebs.
2. Smoother Speed Transitions
During races and workouts, you often need to surge, change gears, or respond to terrain.
Strides train your body to adjust speeds smoothly without panic or clumsiness.
Because strides teach your muscles to move quickly under control, your running turnover becomes more natural — not something you have to force when it’s time to pick up the pace.
Imagine shifting gears in a car:
Without strides, it’s like grinding the clutch.
With strides, it’s smooth and effortless.
3. Improved Running Form
Running strides at faster paces naturally teach better mechanics:
- Higher knee drive
- Relaxed but active arm swing
- Upright, strong torso
- Quick, efficient ground contact
Rather than overthinking drills or form cues, strides help you “feel” proper running form by moving at speeds where good posture matters most.
The best part?
You start carrying that improved form back into your easy and long runs without even realizing it.
4. Injury Prevention
One of the hidden benefits of strides is making your body more resilient.
Strides strengthen your muscles, tendons, and neuromuscular connections in ways that easy jogging doesn’t.
They expose your body to a small amount of faster running stress — enough to build toughness but not so much that it causes damage.
This better prepares your legs for harder speedwork later on and can protect you from common injuries like IT band issues, shin splints, and hamstring strains.
5. Mental Boost and Confidence Builder
Let’s be honest — running fast can feel intimidating.
Many runners fear losing control, pulling something, or simply hurting too much.
Strides gently rebuild your trust in speed.
You finish each stride feeling strong, coordinated, and smooth.
Over time, your brain stops treating “running fast” as scary — it starts seeing it as normal.
This mental shift is huge, especially if you’re racing longer distances where finishing strong requires that extra gear.
For a deeper dive into how strides can enhance your running performance, check out Canadian Running Magazine’s article on 3 Ways Strides Will Supercharge Your Running Performance.
How Often Should You Do Strides?
The frequency of running strides depends on your experience level, training goals, and how much faster work your body can safely handle.
Strides are flexible because they add speed and form practice without causing deep fatigue. But doing too many, too soon, can create unnecessary soreness or lead to sloppy form.
Here’s how often you should include strides depending on your running background:
- Beginners should start with once per week. This builds neuromuscular coordination without overwhelming the body. After an easy run is the perfect time when muscles are warm but not exhausted.
- Intermediate runners (those consistently running 3–4 days a week) can benefit from strides 1–2 times weekly. Strides can either follow easy runs or be used as a warm-up before interval sessions to sharpen running turnover.
- Advanced runners (experienced marathoners, racers, trail runners) often add strides 2–3 times per week. They sprinkle strides before key workouts, after long aerobic runs, or even during taper weeks to stay sharp without causing extra fatigue.
| Experience Level | Frequency | Best Time to Add |
|---|---|---|
| Beginner | 1x per week | After an easy run |
| Intermediate | 1–2x per week | Before workouts or after easy runs |
| Advanced | 2–3x per week | Before workouts, after long runs, or during taper |
👉 Swipe left/right to view full table on mobile.
Strides stimulate the neuromuscular system — the communication between brain and muscles.
But like any skill, your body needs time to absorb the improvements.
Spreading strides evenly across your week allows you to maintain top-end speed, reinforce good running form, and sharpen stride frequency without overloading recovery.
If you’re racing soon, adding strides after your taper runs helps keep your leg speed primed without tiring you out.
For beginners, adding strides after an easy run can be beneficial. To maximize recovery and progress, consider following the tips in our guide What to Do After Running a Mile: Cool Down, Refuel & Build Progress.
When Is the Best Time to Add Strides?
After Easy Runs (Most Common)
This is the easiest and safest way to build strides into your routine.
After you finish a relaxed run, your muscles are warm but not overly fatigued — the perfect time to practice speed and reinforce good running form.
Adding strides after easy runs gives you a small, regular dose of leg speed without affecting your recovery.
Before Speed Sessions or Races
Doing a few strides before a hard workout or a race acts like a switch for your nervous system.
It wakes up your fast-twitch muscle fibers, increases blood flow, and primes your body to handle faster paces more smoothly.
Think of it as “turning on” your stride frequency before you really need it.
During Build-Up Phases
In the early weeks of a training cycle, when most of your running is slow and aerobic, strides help reintroduce speed without overwhelming your system.
They prevent your legs from getting “sluggish” while building endurance — keeping your form snappy even during heavy base miles.
During Taper Weeks
Strides are perfect for keeping sharp in the final days leading up to a race.
Since strides are short and low-fatigue, they help maintain running turnover and neuromuscular efficiency while allowing full recovery.
You stay race-ready without tiring yourself out.
How to Run Strides Properly
- Start at 60–70% effort.
- Accelerate smoothly to about 85–95%.
- Focus on form: Tall posture, relaxed arms, quick turnover.
- Ease off the speed gradually after 20–30 seconds.
- Recover fully by walking or slow jogging for 1–2 minutes.
Think of it like smoothly revving an engine — not flooring the gas pedal.
Common Mistakes Runners Make with Strides
Even though they sound simple, small mistakes can sneak in and stop you from getting the full benefits. Here’s what to watch out for:
- Sprinting all-out: Strides should build smoothly to about 85–95% effort, not feel like a race. Going too hard destroys your running form and tires you out.
- Skipping recovery: Without 60–90 seconds of easy jogging or walking between strides, your legs can’t reset properly. Rushing through leads to sloppy running turnover.
- Doing strides when overtired: Adding fast strides after a brutal run teaches poor mechanics instead of sharp speed. Save strides for days when your legs feel decent.
- Tensing your arms and shoulders: Tight hands and hunched shoulders waste energy. Keep your hands soft and arms swinging naturally — think about lightly holding a potato chip without crushing it.
When done right, strides should leave you feeling lighter, quicker, and more confident — not drained or stiff. Focus on smooth effort, relaxed movement, and good posture every time.
How Strides Fit Into Different Training Goals
One of the best things about running strides is how easily it fits into nearly any type of training plan — whether you’re chasing a 5K PR, surviving a marathon, or building strength for trails.
Here’s how strides support different types of runners:
5K Runners: Sharpening Turnover and Top-End Speed
In the 5K, races are fast from the start — and staying efficient at higher speeds is critical.
Running strides helps 5K athletes improve stride frequency and leg speed without the heavy fatigue of constant sprint workouts.
By practicing short bursts at faster-than-race pace, you condition your body to handle race surges and finishing sprints more smoothly.
Example:
Adding strides 1–2 times a week keeps your legs sharp between interval sessions without tipping into overtraining.
Half Marathoners: Maintaining Efficiency and Leg Freshness
For half marathon runners, it’s about blending speed with endurance.
Strides in running allow you to preserve running economy and neuromuscular sharpness even during long, aerobic-heavy phases.
They also help prevent the slow, heavy feeling that sometimes creeps in during heavy mileage weeks.
Example:
Including 4–6 strides after a mid-week aerobic run helps keep your fast-twitch fibers activated without draining your energy for long runs.
Marathoners: Protecting Form During Big Mileage
Marathon training builds endurance, but it can sometimes dull your running turnover and flatten your form.
Strides running acts like a tune-up for marathoners — keeping turnover crisp and reinforcing strong running form during long grind periods.
Even adding strides just once or twice a week can prevent the “dead leg” feeling that marathoners often complain about.
Example:
Incorporating strides after medium-long runs in marathon training can make a huge difference by race day, helping you maintain better mechanics even late in the race.
Trail Runners: Building Agility and Reaction Speed
Trail running isn’t just about endurance — it’s about quick reactions, strong balance, and sharp footwork.
Running strides teaches trail runners how to activate muscles quickly, helping navigate rocky, technical terrain more smoothly.
Quick, light strides simulate the rapid reactions needed to hop between rocks, roots, and uneven surfaces safely.
Example:
Adding strides after a hilly easy run can improve trail responsiveness without risking injury from overdoing technical drills.
What’s the Difference Between Strides and Sprints?
| Feature | Strides | Sprints |
|---|---|---|
| Effort | 85–95% | 100% |
| Duration | 20–30 seconds | 5–10 seconds |
| Purpose | Form, turnover, relaxed speed | Maximum power output |
| Fatigue Level | Light, refreshing | High, exhausting |
👉 Swipe left/right to view full table on mobile.
Understanding the nuances between step and stride length can further clarify the differences between strides and sprints. Dive deeper into this topic in our article Step vs. Stride Length: Know the Key Difference.
FAQ About Strides Running Workouts
How fast should I run strides?
How many strides should I do after a run?
Can beginners do strides?
Should strides feel hard?
Do strides help with race performance?
Final Thoughts on Running Slope: Embrace the Challenge
Here’s the thing about adding strides into your running plan — it’s simple, but powerful.
Adding just a few strides a week can make your easy runs feel lighter, your workouts sharper, and your races smoother.
You’ll move better, feel faster, and run stronger without adding much stress to your training.
So next time you finish an easy run?
Smile, shake out your legs, and float through a few strides.
Your future running self will thank you.
Ready to take your running to the next level? Explore our Running Coaching | Online Running Plans for personalized training tailored to your goals.
