Strides

If you’ve just spotted “strides” in your training plan and wondered what they are, you’re not alone. Strides are short bursts of faster running—usually 20–30 seconds or 80–100 meters—done at a controlled speed. They’re not sprints, but smooth accelerations that help you practice running fast while staying relaxed.

If you’re new to running (or returning after a break), strides are a safe way to dip your toes into quicker running. If you’ve been running consistently, they’re a great tool to sharpen form, turnover, and efficiency.

How to Do Them

Beginners

Start at your normal easy pace
Gradually speed up until you’re running “comfortably fast” (not sprinting)
Hold that speed for 15–30 seconds
Ease back down to a jog or walk
Rest for 1–2 minutes before repeating

Begin with 3–4 strides at the end of an easy run once or twice a week.

Experienced Runners

Accelerate smoothly over 60–100 meters (or 20 to 30 seconds)
Hold a fast but controlled pace (about mile effort, not all-out)
Decelerate gradually back to easy pace
Jog or walk for 1–2 minutes before the next stride

Aim for 4–8 strides, either at the end of an easy run or as part of a warm-up.

The basic formula:

Accelerate in the first third
Hold speed in the middle third
Decelerate in the final third

Why Do Strides?

In just a few minutes, strides can:

Reset your legs after easy runs (you’ll finish feeling fresher)
Build leg turnover and comfort at faster paces
Improve running form, posture, and efficiency
Prime your body before harder workouts or races
Add variety so runs don’t feel repetitive
Build confidence as you get used to faster running

Where Do Strides Fit?

Strides can be done:

At the end of an easy run
As part of a warm-up before workouts or races
On their own when you just want to loosen up

Most plans start with 4 strides and gradually build to 6–8 as you get more comfortable.Next time you see “strides” in your plan, remember: they’re quick, controlled, and one of the easiest ways to make your running feel smoother and faster.