Running Strides: What They Are, Why They Matter, and How to Do Them Correctly

What Are Strides in Running?

Strides in running are short, controlled bursts of sub-maximal speed, typically 100-150 meters in length, performed with a focus on good running form and quick leg turnover rather than all-out effort, serving as a vital tool for improving running economy, speed, and mechanics.

Understanding What Strides Are

Strides, often referred to as "pick-ups" or "accelerations," are a fundamental component of a well-rounded running program. Unlike high-intensity sprints or interval training designed to push aerobic or anaerobic thresholds, strides are about refining your running mechanics at a faster pace than your typical easy run. They involve a gradual acceleration to a near-maximal speed (around 80-90% of your perceived maximum effort, not an all-out sprint), holding that speed for a short distance, and then decelerating gradually. The emphasis is on fluidity, efficiency, and maintaining excellent form, rather than pure speed or endurance.

The Purpose and Benefits of Incorporating Strides

Incorporating strides into your training offers a multitude of physiological and biomechanical advantages for runners of all levels:

• Improved Running Economy: By practicing efficient movement patterns at higher speeds, strides help your body learn to move more economically. This means you can maintain a given pace with less energy expenditure, leading to better performance in races and less fatigue during long runs.
• Enhanced Speed and Power: Strides stimulate fast-twitch muscle fibers that are often underutilized during typical endurance runs. This neuromuscular activation helps improve your leg speed, power output, and overall responsiveness, making you feel lighter and faster.
• Better Form and Mechanics: The controlled nature of strides allows you to consciously focus on key elements of good running form: maintaining a tall posture, relaxed shoulders, efficient arm swing, a quick cadence, and a light, midfoot strike. Regular practice reinforces these optimal mechanics.
• Warm-up and Cool-down Integration: Strides serve as an excellent dynamic warm-up before harder workouts (like tempo runs or interval sessions) or races, preparing your muscles and nervous system for faster efforts. They can also be used as part of a cool-down after easy runs to flush out metabolic byproducts and maintain leg turnover.
• Injury Prevention: By strengthening the supporting musculature and improving coordination and proprioception (your body's sense of its position in space), strides can contribute to greater resilience and reduce the risk of common running-related injuries.
• Mental Refreshment: Breaking up the monotony of long, slow runs with short bursts of speed can provide a mental boost, reminding you of your speed capabilities and making training more engaging.

How to Properly Perform Strides

Executing strides correctly maximizes their benefits and minimizes injury risk.

• Finding the Right Environment: Choose a flat, clear, and safe surface. A track, a quiet road, a soccer field, or a long stretch of grass are ideal. Avoid uneven terrain or areas with obstacles.
• Warm-up is Essential: Never perform strides with cold muscles. Always begin with at least 10-15 minutes of easy jogging, followed by dynamic stretches (e.g., leg swings, walking lunges, butt kicks, high knees).
• The Mechanics of a Stride:
  • Acceleration Phase (approx. 30-40m): Start from a comfortable jogging pace and gradually accelerate. Focus on smooth, controlled acceleration rather than an explosive burst.
  • Peak Speed Phase (approx. 50-70m): Reach your near-maximal speed (80-90% of all-out effort). This should feel fast but sustainable, allowing you to maintain good form. Concentrate on quick leg turnover and a light, bouncy feel.
  • Deceleration Phase (approx. 30-40m): Gradually slow down to a walk or slow jog. Do not come to an abrupt stop.
  • Total Length: A typical stride is 100-150 meters from start to finish.
• Focus on Form Cues:
  • Tall Posture: Run tall, as if a string is pulling you up from the crown of your head.
  • Relaxed Shoulders: Keep your shoulders down and relaxed, away from your ears.
  • Efficient Arm Swing: Drive your elbows back and forth in a natural motion, keeping hands relaxed.
  • Quick Cadence: Aim for a high turnover rate, landing lightly on your midfoot directly under your center of gravity. Avoid overstriding.
  • Slight Forward Lean: Lean slightly forward from your ankles, not your waist.
• Recovery Between Strides: After each stride, take a full recovery by walking back to your starting point. This allows your heart rate to come down and your muscles to recover, ensuring each stride is performed with quality form and effort, rather than as a fatigued interval.
• Number of Repetitions: Typically, 4-8 repetitions are performed in a session, depending on your training goals and fitness level.

Integrating Strides into Your Training Program

Strides are incredibly versatile and can be incorporated into various parts of your training week:

• Before Workouts: Perform 4-6 strides after your warm-up jog and dynamic stretches, especially before tempo runs, interval sessions, or long runs where you plan to pick up the pace at the end.
• After Easy Runs: Add 4-8 strides at the end of 2-3 easy runs per week. This is a common and effective way to introduce speed work without adding significant fatigue or stress to your training schedule.
• Race Preparation: In the weeks leading up to a race, strides can help sharpen your leg speed and make you feel more responsive and ready for race pace.
• Off-Season/Base Building: When you're not specifically training for a race, strides are an excellent way to maintain speed and introduce controlled fast running without the intensity of formal speed work.
• Frequency: Depending on your training phase and goals, integrating strides 1-3 times per week is generally beneficial.

Common Mistakes to Avoid

While strides are relatively low-risk, certain errors can diminish their effectiveness or increase injury potential:

• Going All-Out Too Soon: Treating a stride like a full sprint defeats its purpose. The goal is controlled speed and form, not maximal effort that can lead to sloppy mechanics or injury.
• Insufficient Warm-up: Skipping a proper warm-up before strides significantly increases the risk of muscle strains or pulls.
• Poor Form: If you find your form breaking down (e.g., hunching over, flailing arms, overstriding), slow down. The quality of movement is paramount.
• Not Enough Recovery: Rushing between strides turns them into interval training. Allow full recovery to ensure each repetition is executed with optimal form and power.
• Overdoing It: More is not always better. Performing too many strides or doing them too frequently can lead to excessive fatigue or increase injury risk. Stick to the recommended 4-8 repetitions per session.

Conclusion: The Value of Strides for Every Runner

Strides are a simple yet profoundly effective tool for any runner looking to enhance their performance, improve their running form, and build resilience. By focusing on controlled speed and efficient mechanics, they bridge the gap between easy endurance running and high-intensity speed work. Whether you're a beginner looking to improve your basic form or an experienced athlete aiming for a new personal best, incorporating strides into your routine is a strategic investment in your running longevity and potential.