What are Strides? (And How to Do Them Without Pulling a Hamstring)
It is not a sprint.
If you look at your training plan and see 4 x 20s Strides at the end of an Easy Run, your first instinct might be to treat them like a 100m Olympic sprint.
Please don't do that. That is how you pull a hamstring.
Strides (sometimes called "pick-ups") are short, controlled accelerations. They are not a cardiovascular workout; they are a neuromuscular drill. They teach your brain how to communicate with your muscles to run fast, efficiently, and with perfect form.
Why do we do them?
If you only ever run slowly, your body forgets how to run fast. Your stride length shortens, and your mechanics get lazy. Strides are the antidote.
- Running Economy: They improve your biomechanics, making your easy pace feel even easier.
- Priming: Doing them the day before a workout or race wakes up your fast-twitch muscle fibers.
- Safe Speed: Because they are so short, you get the benefits of sprinting without the massive fatigue or injury risk.
How to execute the perfect Stride
Step 1: The Build (0-5 seconds)
Start at a jog and gradually accelerate. Think about running tall, driving your arms, and landing lightly.
Step 2: The Glide (5-15 seconds)
Hit your top speed (about 90% effort, NOT 100%). Your face, shoulders, and hands should be completely relaxed. You should feel like you are gliding over the pavement.
Step 3: The Deceleration (15-20 seconds)
Don't slam on the brakes. Smoothly ease off the gas and drift back down to a walk.
The Golden Rules of Strides
- Full Recovery is Non-Negotiable: This is the biggest mistake runners make. You must take 60 to 90 seconds of walking or standing completely still between each stride. If you are still breathing heavily when you start the next one, you didn't rest long enough.
- Fast and Relaxed: Unclench your jaw. Drop your shoulders. If you are grimacing, you are trying too hard. Smooth is fast.
- Flat and Predictable: Do them on a flat, smooth piece of road, track, or grass. Avoid running them on a steep downhill, as the braking forces will shred your quads.
Adding them to your week
Typically, I'll program strides at the end of 1 or 2 easy runs a week. Finish your main run, find a nice flat stretch of road near your house, and do your strides before walking through the front door.
It takes less than 5 minutes, but it is one of the highest ROI things you can do for your running form.