Running Strides: What They Are, Benefits, and How to Perform Them

How to do strides running?

Strides are short, controlled bursts of fast running designed to improve running form, speed, and neuromuscular coordination without inducing significant fatigue. They involve gradually accelerating to near-maximal effort over a short distance, holding that pace briefly, and then decelerating, focusing on efficient mechanics.

What Are Strides?

Strides, also known as "pick-ups" or "accelerations," are a fundamental component of a well-rounded running training program. Unlike all-out sprints, which are maximal efforts aimed at developing anaerobic power, strides are sub-maximal. They typically range from 60 to 150 meters (or 20-30 seconds in duration) and involve a controlled acceleration to approximately 80-95% of your maximum perceived effort, followed by a gradual deceleration. The key emphasis is on maintaining excellent running form, high leg turnover, and feeling light and efficient.

Why Incorporate Strides into Your Training?

Integrating strides into your running routine offers a multitude of physiological and biomechanical benefits, preparing your body for faster, more efficient running:

• Improved Running Economy: Strides teach your body to operate at higher speeds more efficiently. By practicing rapid leg turnover and a powerful push-off, you enhance neuromuscular coordination, leading to a more economical stride at any pace.
• Enhanced Speed and Power: They recruit fast-twitch muscle fibers that are often underutilized during typical endurance runs. This recruitment helps develop explosive power and the ability to generate more force with each step, contributing to increased top-end speed.
• Better Form and Biomechanics: Strides provide a low-fatigue environment to consciously practice and reinforce optimal running mechanics. This includes maintaining a tall posture, efficient arm swing, high knee drive, and a quick, midfoot strike beneath your center of mass.
• Dynamic Warm-up and Cool-down: Performing strides before a harder workout or race effectively primes the nervous system and activates the muscles needed for higher intensity efforts. After an easy run, they can serve as a "flush" to improve blood flow and range of motion.
• Injury Prevention: By gradually exposing your musculoskeletal system to faster paces in a controlled manner, strides help your body adapt to the demands of speed work, potentially reducing the risk of injury when you push harder in races or intense intervals.
• Mental Freshness: Incorporating short bursts of speed can break the monotony of continuous running, adding variety and a fun element to your training.

When and Where to Do Strides

The timing and location of your strides can significantly impact their effectiveness:

• Post-Easy Runs: This is the most common and highly recommended time. After a comfortable aerobic run, your body is warm and primed, but not fatigued. This allows you to focus purely on form and speed without the added stress of a long effort.
• Before Workouts or Races: A session of 4-6 strides can serve as an excellent dynamic warm-up, preparing your body for the specific demands of interval training, tempo runs, or a race.
• During Long Runs (Advanced): For experienced runners, integrating a few "pick-ups" or short strides within the final miles of a long run can simulate late-race surges and build speed endurance, though this should be done cautiously to avoid excessive fatigue.
• Optimal Surfaces:
  • Grass Fields: Ideal for reducing impact, allowing for a more natural stride and emphasis on quick turnover.
  • Running Tracks: Provide a consistent, flat, and forgiving surface for practicing pace and form.
  • Smooth Trails or Quiet Roads: Ensure the surface is even, free of obstacles, and safe from traffic. Avoid concrete sidewalks due to their unforgiving nature.

How to Perform Strides: A Step-by-Step Guide

Executing strides correctly is crucial for maximizing benefits and minimizing injury risk. Follow these steps for optimal performance:

1. Thorough Warm-up: Always begin with 10-15 minutes of easy jogging, followed by dynamic stretches (e.g., leg swings, walking lunges, hip circles) to prepare your muscles and joints.
2. Find Your Space: Choose a flat, clear, and safe stretch of ground approximately 100-150 meters long.
3. The Acceleration Phase (First 20-30m):
   • Start from a light jog.
   • Gradually increase your speed, focusing on a smooth, controlled acceleration.
   • Think about "building" into the pace rather than exploding.
4. The Fast Segment (Middle 40-60m):
   • Reach your target speed (80-95% perceived max effort, not an all-out sprint).
   • Focus on Form:
     • Posture: Stand tall, shoulders relaxed and back, slight forward lean from the ankles.
     • Arm Swing: Keep elbows bent at roughly 90 degrees, swinging forward and back like pistons, not across your body.
     • Knee Drive: Lift your knees higher than during easy running, aiming for a powerful, but not exaggerated, upward motion.
     • Foot Strike: Land lightly on your midfoot, directly underneath your hips, with quick ground contact. Avoid overstriding or landing heavily on your heels.
     • Leg Turnover (Cadence): Focus on quick, light steps, as if your feet are barely touching the ground.
   • Maintain a sense of control and relaxation, even at higher speeds.
5. The Deceleration Phase (Last 20-30m):
   • Gradually slow down your pace. Do not stop abruptly.
   • Allow your momentum to dissipate as you return to an easy jog or walk.
6. Full Recovery:
   • Walk or very lightly jog back to your starting point. This recovery period (typically 1-2 minutes) is crucial to allow your heart rate to drop and your muscles to recover before the next repetition. The goal is to feel fresh for each stride.
7. Repetitions:
   • Start with 4-6 repetitions per session. As you gain fitness and comfort, you can gradually increase to 8-10 repetitions.

Common Mistakes to Avoid:

• Sprinting All-Out: This shifts the focus from form to maximal effort, increasing injury risk and fatigue. Strides are about controlled speed.
• Insufficient Warm-up: Going straight into strides without proper warm-up can lead to muscle strains.
• Inadequate Recovery: Not allowing enough rest between repetitions will compromise form and turn strides into an anaerobic workout rather than a form drill.
• Ignoring Form: The primary purpose of strides is form refinement. Actively think about your posture, arm swing, and foot strike during each repetition.
• Running on Hard Surfaces: While possible, repeatedly performing strides on concrete or asphalt can increase impact stress on your joints.

Integrating Strides into Different Training Plans

The number and frequency of strides can be adjusted based on your running experience and training goals:

• Beginner Runners: Incorporate 4-6 strides, 1-2 times per week, typically after an easy run. Focus on the feeling of speed and good form rather than maximal effort.
• Intermediate Runners: Aim for 6-8 strides, 2 times per week. They can be part of your warm-up for a harder workout or performed after an easy run.
• Advanced Runners: May do 8-10 strides, 2-3 times per week, often integrated into warm-ups for track sessions, tempo runs, or even as part of longer runs for specific race preparation.

Progression and Safety Considerations

• Listen to Your Body: If you feel any sharp pain or discomfort, stop immediately. Strides should feel powerful but controlled, never painful.
• Gradual Increase: Do not suddenly jump to a high number of repetitions or maximal effort. Start conservative and gradually increase the intensity or volume as your body adapts.
• Footwear: Wear your regular running shoes. While some athletes use spikes for track work, for general stride sessions, standard trainers are appropriate.
• Consistency: Regular incorporation of strides yields the best long-term benefits for speed and form.

Conclusion

Strides are a powerful, yet often underutilized, tool in a runner's arsenal. By dedicating a small portion of your training to these controlled bursts of speed, you can unlock significant improvements in running economy, top-end speed, and overall biomechanical efficiency. They are a low-risk, high-reward method to refine your running form, activate essential muscle groups, and inject a vital element of speed development into your routine, helping you become a faster, more resilient runner.