Running Strides: How to Do Them Properly, Benefits, and Integration into Training

How to Do Strides Properly?

Strides are short, controlled bursts of acceleration, typically 50-150 meters in length, that build to near-maximal speed before decelerating, serving to improve running form, neuromuscular coordination, and efficiency without inducing significant fatigue.

What Are Strides?

Strides, also known as "pick-ups" or "accelerations," are a fundamental component of effective running training for athletes of all levels, from beginners to elite competitors. They are not all-out sprints but rather controlled accelerations designed to improve running mechanics, develop leg speed, and enhance neuromuscular communication between the brain and muscles. Performed typically after an easy run or as part of a warm-up, strides involve gradually building pace to about 80-95% of your maximal effort, holding that speed briefly, and then slowly decelerating. The emphasis is on good form, relaxation, and quick, efficient turnover rather than sustained high intensity.

The Benefits of Incorporating Strides

Integrating strides into your training regimen offers a multitude of physiological and biomechanical advantages:

• Improved Running Form and Mechanics: Strides provide an opportunity to practice and refine optimal running posture, arm swing, leg drive, and foot strike at higher speeds without the fatigue associated with longer, harder efforts.
• Enhanced Speed and Power: By engaging fast-twitch muscle fibers, strides help develop leg speed, power, and explosiveness, which translates to a more efficient and faster race pace.
• Neuromuscular Coordination and Efficiency: The rapid acceleration and deceleration demand precise coordination between the nervous system and muscles, improving the body's ability to recruit muscle fibers quickly and efficiently. This enhances overall running economy.
• Dynamic Warm-Up and Cool-Down: As a warm-up, strides prepare the body for more intense efforts by increasing blood flow, muscle temperature, and neural activation. As a cool-down, they can help flush out metabolic byproducts and maintain flexibility.
• Injury Prevention: Regular practice of strides can strengthen the muscles and connective tissues involved in running, improve joint mobility, and teach the body to handle higher forces safely, potentially reducing the risk of common running injuries.
• Mental Sharpness: Focusing on form and speed during strides can improve concentration and body awareness, fostering a stronger mind-body connection crucial for performance.

When to Incorporate Strides

Strides are versatile and can be strategically placed within your training week:

• Before Workouts or Races (Warm-Up): Performing 4-6 strides after a 10-15 minute easy jog and dynamic stretching will activate the neuromuscular system, elevate heart rate, and prepare the body for higher intensity efforts like tempo runs, interval training, or races.
• After Easy Runs (Cool-Down/Mechanics Work): Adding 4-8 strides at the end of an easy run is an excellent way to practice good form and inject a small dose of speed work without adding significant training stress or fatigue. This is often the most common integration for recreational runners.
• As Part of a Dedicated Speed Session: While not a primary speed workout, strides can be used as part of the warm-up or as a bridge between easier efforts and more intense intervals, helping to maintain speed and form throughout a training cycle.

How to Execute Strides Properly: A Step-by-Step Guide

Proper execution is key to maximizing the benefits of strides. Focus on quality over quantity.

1. Finding the Right Environment: Choose a flat, smooth, and safe surface. A track is ideal, but a quiet road, path, or even a grassy field works well. Ensure there are no obstacles or uneven terrain.
2. Warm-Up First: Never go straight into strides cold. Begin with at least 10-15 minutes of easy jogging, followed by some dynamic stretches (e.g., leg swings, hip circles, walking lunges).
3. The Build-Up Phase (First 20-30m): Start from a light jog and gradually accelerate. Do not burst into a sprint. The acceleration should be smooth and controlled, focusing on increasing your turnover and lengthening your stride naturally.
4. The Max Speed Phase (Middle 50-80m): Once you've reached your desired pace (80-95% of maximal effort, where you feel fast but still in control and relaxed), maintain it for this segment. This is not an all-out sprint where you're gasping for air; you should be able to hold a conversation, albeit a very choppy one. The emphasis is on quick, light foot strikes and good form.
5. The Deceleration Phase (Last 20-30m): Gradually slow down, easing off the gas pedal. Do not stop abruptly. Allow your momentum to carry you to a walk or slow jog.
6. Focus on Form During the Max Speed Phase:
   • Posture: Run tall, with a slight forward lean from the ankles. Keep your head up, eyes looking forward (not down at your feet).
   • Arm Swing: Maintain a relaxed arm swing at approximately 90-degree angles. Arms should swing forward and back from the shoulders, not across your body. Keep hands loosely cupped.
   • Leg Drive: Focus on powerful hip extension, driving your knees forward, not just up. Think about pushing off the ground behind you.
   • Foot Strike: Aim for a mid-foot strike directly underneath your center of mass. Avoid overstriding (landing with your foot far out in front of your body) or heavy heel striking.
   • Relaxation: This is paramount. Tension in the shoulders, jaw, or hands will inhibit efficient movement. Stay loose and fluid.
7. Repetitions and Recovery: Perform 4-8 strides per session. After each stride, take a full recovery by walking back to your starting point, allowing your heart rate to return to near resting levels and your breathing to normalize. This ensures each stride can be performed with optimal form and effort.

Common Mistakes to Avoid

To gain the most from strides, be mindful of these common pitfalls:

• Starting Too Fast: Exploding into a sprint from a standstill or slow jog prevents the gradual build-up necessary for proper form and can lead to muscle strain.
• Sprinting All-Out: Strides are not meant to be maximal sprints. Pushing to 100% effort leads to poor form, excessive fatigue, and a higher risk of injury.
• Poor Form: Neglecting form in favor of speed defeats the purpose. Focus on maintaining good posture, efficient arm swing, and light foot strikes.
• Insufficient Recovery: Not allowing enough rest between strides means subsequent efforts will be fatigued, compromising form and effectiveness.
• Ignoring the Warm-Up: Performing strides on cold muscles significantly increases injury risk and reduces performance quality.

Sample Strides Workout Integration

Here are a couple of examples of how to integrate strides into your training:

Scenario 1: After an Easy Recovery Run

• Warm-up: 20-30 minutes of easy jogging.
• Strides: Immediately follow with 6 x 100m strides. Walk for 100m (or until fully recovered) after each stride.
• Cool-down: 5-10 minutes of walking or very light jogging, followed by static stretching.

Scenario 2: Pre-Race Warm-Up (e.g., 5K or 10K)

• Warm-up: 10-15 minutes of easy jogging.
• Dynamic Stretches: 5-10 minutes of dynamic movements (leg swings, hip circles, walking lunges, torso twists).
• Strides: 4 x 80m strides, with full walk-back recovery. Focus on smooth acceleration and relaxed, efficient form.
• Ready to Race: Proceed to the starting line feeling primed and ready.

Conclusion: Mastering Your Stride for Optimal Performance

Strides are a powerful yet often underutilized tool in a runner's arsenal. By understanding their purpose, executing them with proper technique, and integrating them thoughtfully into your training, you can unlock significant improvements in your running form, speed, and overall efficiency. Remember to prioritize quality over quantity, listen to your body, and enjoy the feeling of moving fast with control and grace. Mastering your stride is not just about getting faster; it's about becoming a more resilient, efficient, and confident runner.