Strides are one of the simplest running drills you can add to your training—but also one of the most underrated.
They take just a few minutes, require no special gear, and can help improve your speed, form, and efficiency. If you’re not doing them, you’re missing a key tool in the runner’s toolkit. And no, they’re not just for elites or sprinters. Every runner can benefit.
If you’ve never done strides or you’re not sure you’re doing them right, here’s how to add them to your routine.
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What are strides?
Strides are short bursts of controlled, fast running—typically 80 to 100 yards/meters (or about 20 to 30 seconds).
They’re not sprints. You’re not going all out. Instead, you’re gradually accelerating to about 85–90% of your top speed, holding that pace for a few seconds, then gradually slowing to a stop. The entire thing should feel smooth and relaxed, not like a race.
The goal isn’t to tire yourself out. It’s to activate your fast-twitch muscle fibers, reinforce proper mechanics, and remind your body how to run fast without tension.
Why every runner should do strides
Strides improve your neuromuscular coordination—your brain’s ability to tell your muscles what to do, and fast. They help boost your running economy by reinforcing efficient form at faster speeds. And they activate the muscle fibers you’ll need in races and workouts, so your body doesn’t panic when you shift gears.
They also make a great bridge between easy running and more structured speedwork. Doing strides 1–2 times per week can help you maintain turnover during high-mileage blocks or bring speed back after a break.
How to do strides correctly
You don’t need a track. A quiet stretch of sidewalk or pavement works fine. Here’s how to do a stride:
- Start from a jog or standing. Ease into the stride—not a sudden burst.
- Gradually accelerate over the first third.
- Hold your top pace (around 85–90% effort) for the middle third. Focus on posture, relaxed arms, and quick, light feet.
- Ease down in the final third—never stop abruptly.
- Walk or jog back to your starting point to recover fully.
One stride should last around 20–30 seconds. Most runners do 4–6 strides after an easy run or before a workout to warm up. If you’re new, start with 2–3 and build from there.
Here’s a video on how to do strides correctly.
When to do strides
- Before workouts or races: Do 3–4 strides after your warm-up jog to prepare your body for faster running.
- After easy runs: Add strides to the end of your easy runs 1–2 times per week. They keep your legs sharp without adding fatigue.
- As part of a form drill session: Strides pair perfectly with running drills like high knees, A-skips, or butt-kickers. Together, they improve speed, form, coordination, and running economy. Try including strides at the end of a technique-focused session.
Keep in mind that strides are meant to be relaxed. If you’re tense or out of breath, you’re probably overdoing it.
Beginner tips
If you’re new to strides, keep things simple. Start by adding just 2 to 3 strides after an easy run once or twice a week. Focus on relaxed speed—your effort should feel quick but controlled, not breathless. Use your arms naturally, avoid clenching your fists, and keep your shoulders low.
The key isn’t to hit a specific pace—it’s to move smoothly and with intention. Think of each stride as an opportunity to remind your body how to run efficiently. Over time, you can build up to 6–8 strides per session.
Advanced variations
Once you’re comfortable with basic strides, there are a few ways to get more out of them:
- Uphill strides: Do 4–6 strides on a gentle incline (4–5% grade) to build power, improve knee drive, and reinforce good posture. Keep the effort smooth, not sprinty.
- Stride “sandwich”: Do 4 strides before a tempo run to prep your legs, and 2–3 more afterward to reinforce fast mechanics under light fatigue.
- Barefoot strides on grass: Doing strides without shoes on a soft, safe surface can help strengthen your feet and improve proprioception. Start with just one or two and progress gradually.
These small upgrades can sharpen your speed and coordination even more—without adding extra mileage or stress to your week.
Related: Run Better Without Running: 10 At-Home Drills to Improve Your Form
Strides are short, simple, and surprisingly effective. They teach your body to run fast with control, improve your form, and help you transition smoothly into harder training. If you’re looking for a low-risk way to sharpen your speed, this is it.
