How to Run Strides

Strides are a type of speed training consisting of 20 to 30 second bursts of speed at race pace or faster. The distances and times are flexible thus these are not structured workouts. This type of training should be tailored to benefit each individual runner's form and efficiency.

Strides require an intense focus on correct body positioning and form so should not be done when fatigued, nor should it be an exhausting workout. The workout should end as soon as proper body positioning can no longer be maintained, so as not to reinforce poor technique or promote injury.

Strides are best added in at the end of a regular workout or during the second half of an easy run. Alternatively, they can be incorporated into the warm-up for a speed workout or before a race to increase blood flow and heart rate.

Begin with three to four strides a few times a week, then increase this up to six after a few months of consistent stride workouts.

Strides are beneficial for any runner. These short bursts of speed make us stronger as well as improve our running form and efficiency. Practicing strides can build both aerobic and muscle strength, and when done properly they will reinforce muscle memory for correct technique.

After a few months of consistent strides workouts, you should feel lighter, springier, and stronger than ever. Happy striding!