Buzz
If you’re limited to one type of running, many opt for the slow, steady approach—this is often referred to as “zone 2” in current running circles. However, if you’re aiming to boost both speed and athleticism, try incorporating strides into your runs for an extra challenge.
What exactly are strides?
Strides are quick bursts, typically lasting 20 to 30 seconds, where you focus on speeding up your legs. Unlike intervals, which are defined by effort increases, strides feel slightly more intense than your normal pace, but the goal isn’t to push your limits.
Strides are designed to help you train your legs to move faster and refine your running form without overexerting yourself. Running coach Jason Fitzgerald famously advised Meghan Walbert to incorporate strides as she started building her running routine. Runners also use them to warm up before tough workouts and to practice running at high speeds even when fatigued.
When is the best time and place to add strides during a run?
Typically, strides are added at the end of an easy run. A few minutes before finishing, do a 30-second stride, walk for about a minute, and then repeat several times.
The ideal spot for strides is a flat, straight section of road where you won’t need to stop for traffic or dodge obstacles. If you’re running on a busy park path filled with strollers and dog-walkers, you might prefer doing strides on a smooth grassy patch where you can run freely.
Strides can also be effective as part of your warmup before a challenging workout or race. Jog a mile to warm up, and then add a few striders to really activate your legs.
Ready to move beyond the beginner stage? Here are some essentials to bring on your runs:
Skratch energy chews to fuel your long-distance runs
A SPIbelt to securely carry your phone without bouncing
The Garmin Forerunner 245 to monitor your pace and track mileage
How to perform strides
I’ve described strides as lasting around 30 seconds, but you don’t need to time them precisely. For your first set of strides, which should take about 20 seconds, follow these steps:
Speed up while counting slowly to 5
Maintain that pace while counting slowly to 10
Slow down for the final 5 counts
Notice that strides consist of both an acceleration phase and a deceleration phase. You don’t start from a standstill and then suddenly come to a stop; the goal is to move your legs quickly but in a controlled manner, with a smooth transition between paces being part of the process.
A common suggestion is to begin with four strides, taking a jog, walk, or standing break until you feel sufficiently recovered to complete the next stride—usually about one to two minutes. Try to include strides in your routine at least once a week. As you grow accustomed to them, you can increase the frequency, gradually progressing from four to 6–8 strides.
During your strides, focus on maintaining proper running form. Keep your body upright and aim to land your feet directly beneath you, avoiding reaching too far forward. If you need one focal point, focus on your cadence: strive for short, quick steps rather than long, bounding strides.
