What Are Strides Running Training

When it comes to running, there are various training methods that can help improve your speed, form, and overall performance. One such training technique is called strides. Strides are a type of running drill that involves short bursts of fast running followed by recovery periods. These drills are designed to help improve running economy, increase stride length, and enhance running efficiency.

I have personally incorporated strides into my running routine, and I can attest to their effectiveness. Not only have they helped me become a faster runner, but they have also improved my overall running technique.

What are strides?

Strides, also known as stride-outs or accelerations, are short bursts of controlled and relaxed running. Typically, they are performed at a pace that is faster than your normal running pace but not an all-out sprint. The aim is to increase turnover, improve running form, and enhance muscle recruitment.

Strides are usually performed after a warm-up and before a workout or race. They can be done on a track, a flat road, or any open space with enough room to run freely. The distance covered during a stride is typically around 100 meters to 150 meters.

How to perform strides?

Performing strides is fairly simple. Here’s a step-by-step guide on how to do it:

  1. Start with a warm-up: Before starting your strides, make sure to warm up by jogging or doing dynamic exercises like high knees, butt kicks, and leg swings.
  2. Find a flat, open space: Look for a track, a quiet road, or a park where you can safely perform your strides.
  3. Pick a target distance: Decide on the distance you want to cover during each stride. Aim for around 100 meters to 150 meters.
  4. Start with a gradual acceleration: Begin running at a comfortable pace and gradually increase your speed until you reach your target pace.
  5. Maintain good form: While running, focus on maintaining proper running form with an upright posture, relaxed arms, and a slight forward lean.
  6. Reach your target pace: Once you reach your target pace, hold it for a few seconds before gradually slowing down.
  7. Recover: Walk or jog slowly for a short period to recover before starting your next stride.
  8. Repeat: Repeat the strides for a predetermined number of repetitions, usually 6 to 8 strides.

The benefits of strides

Strides offer several benefits to runners of all levels. Here are some of the key advantages:

  • Improved running form: Strides help improve running technique by promoting proper posture, arm movement, and stride length. Regular practice of strides can lead to more efficient and fluid running.
  • Increased stride length: By incorporating strides into your training, you can develop a longer and more powerful stride, which can translate into faster running speeds.
  • Enhanced muscle recruitment: Strides recruit a wide range of muscles, including the glutes, hamstrings, and calf muscles. The short bursts of speed during strides help strengthen these muscles and improve their coordination.
  • Improved running economy: Running economy refers to how efficiently your body uses oxygen while running. Strides can help enhance running economy by training your body to use oxygen more effectively.


Incorporating strides into your running training can be a game-changer. Not only do they help improve speed and running form, but they also offer a range of other benefits that can take your running performance to the next level. So, if you’re looking for a simple yet effective way to enhance your running, give strides a try. I guarantee you’ll notice a significant improvement in your running abilities.