Running Strides: What They Are and How to Do Them
Strides are short, relaxed accelerations that improve speed, form, and running economy. Learn what strides are, how to do them, and when to add them to runs.
May 8, 2026 · 2 min read
Strides are short bursts of faster running — typically 15 to 25 seconds — where you accelerate smoothly to about 85–95% of your top speed, hold it briefly, then decelerate. They sharpen your running form, improve leg turnover and economy, and prepare your body for faster work, all without the fatigue of a full speed session.
Why strides are worth your time
Strides bridge the gap between easy running and hard speed work. Because they're short and relaxed, they don't tire you out, yet they teach your nervous system and muscles to move quickly and efficiently. Done regularly, they keep your legs feeling 'snappy' even during high-volume, easy-paced training blocks.
How to do strides
- On a flat, safe stretch, gradually accelerate over the first few seconds.
- Reach a fast but relaxed pace — controlled, not a maximal sprint.
- Hold that smooth speed for a few seconds.
- Decelerate gradually and walk or jog to full recovery.
- Repeat 4–8 times.
When to do strides
- After an easy run, to add a touch of speed without fatigue.
- As part of a warm-up before intervals, a tempo run, or a race.
- During a base phase, to maintain leg speed while building mileage.
Relaxed, not ragged
The hallmark of a good stride is relaxation at speed — loose hands, easy shoulders, smooth form. If you're straining and tensing, you're sprinting too hard. Dial it back to a controlled, fluid effort.
Strides and form
Because you move faster during strides, good mechanics happen more naturally — quicker cadence, fuller range of motion, and a more powerful push-off. Practiced consistently, those efficient patterns gradually carry over into your everyday running pace.
Frequently asked questions
How long should a stride be?
Each stride lasts about 15–25 seconds, covering roughly 80–120 meters. You accelerate smoothly, hold a fast but relaxed pace briefly, then decelerate, recovering fully before the next one.
How many strides should I do?
Four to eight strides is typical. Add them after easy runs a couple of times a week or as part of your warm-up before faster workouts and races.
Are strides the same as sprints?
No. Strides are controlled, relaxed accelerations to near-top speed, not all-out sprints. The emphasis is on smooth form and quick turnover rather than maximal effort, so they don't cause significant fatigue.
Put it into practice
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