How to Run Strides

Strides are a type of speed training that consists of 20- to 30-second bursts of running at race pace or faster. They are not structured workouts, and the distances and times for strides can vary, as they should be designed to benefit each individual runner's form and efficiency.

Strides are a very active style of running. They require an intense focus on correct body positioning and form. Strides should not exhaust a runner, and should not be done when tired. If at any point proper body positioning cannot be maintained, the workout should end, as to not reinforce poor running habits or cause injury.

It is best to run strides after a regular workout or during the second half of an easy run. Strides can also be done as part of a warm up to a speed workout or race to get the blood flowing and increase heart rate.

Start with three to four strides a few times a week, then bump up to six strides after a few months of regular weekly stride workouts.

Strides can be beneficial for any runner regardless of their goals. These short bursts of speed not only make us stronger, but they also improve our running form and efficiency. Practicing strides can build both aerobic and muscle strength, and when done properly it will reinforce muscle memory for good form.

After a few months of consistent strides, you should feel lighter, springier, and stronger than ever. Happy striding!