What Are Strides and Why Should Runners Do Them?
Ever heard the word “strides” and wondered, What exactly does that mean?
Been there.
Strides are one of those things that coaches talk about all the time, but if you’ve never done them before, it can be confusing. So let’s break them down.
What are Strides?
Strides are short bursts of faster running that you add into an easy run.
They’re usually around 15–30 seconds and should feel fast, but NOT like you’re sprinting for your life.
Think smooth, controlled, quick, and relaxed.
You’ll gradually speed up, hold that faster pace for a few seconds, then ease back into your normal easy pace.
A simple example:
Easy run → 20 sec stride → 60–90 sec easy → repeat 4–6x
The goal is to practice running fast without creating a ton of fatigue.
Why are Strides important?
They help improve your running economy.
Basically, they teach your body to run faster while staying efficient.
They help with leg turnover.
Strides are a great way to practice moving your legs quickly without needing to do a full-blown speed workout.
They help you practice good form.
When you’re running faster, you get to focus on staying tall, quick, and relaxed.
They make faster paces feel less foreign.
If you’re mostly running easy, strides give your body a little reminder of what it feels like to move quickly.
And one of my favorite things about strides?
They don’t take much time.
You can get the benefits from just a few 20-second efforts at the end of an easy run.
When should you be adding strides to your runs?
For most runners, I like adding strides 1–3x per week, usually at the end of an easy run.
For example:
45 min easy + 4–6 x 20 sec strides
You can also do them before a workout to get your legs moving and ready for faster running.
And if you’re in a training phase where you aren’t doing much speed work, strides are an easy way to keep some faster running in your routine without adding another hard workout.
One thing to remember:
Strides should NOT leave you exhausted.
You should finish them feeling like you could have gone faster if you needed to.
If you’ve never done strides before, start with 4 x 20 seconds after an easy run and see how your legs feel.
Sometimes you don’t need another hard workout. You just need a few quick, controlled bursts to remind your legs how to move fast.
Want to learn more about running or get a more structured approach to your training? I’d love to help!
Work with me: TRR Coach Megan Plocher
