Strides: Why they're important and when to run them
Maybe you already do strides, or maybe you just know you should do them. Maybe you have no idea why you’re running strides. Here’s what you need to know about strides:
Who
All runners should do strides. Long distance runners, middle distance, and even sprinters can benefit from strides (read on to find out why!). The only runners who should not do strides are injured runners.
What (& How)
"Strides" are are short running intervals of about 15-20 seconds in duration. Strides are also often called “accelerations.”
How to run a “stride”
Gradually increase your pace from a jog to a fast run, hold the fast run for a short time (5-10sec), and then begin to ease off and coast to a stop. Note that the fast run is not your maximum speed! (Click to watch the demo video).
Focus on pumping your arms quickly and/or taking fast steps to increase your pace. Do not attempt to take bigger steps or "reach" forward with your legs. (Read why reaching is counter productive here.)
Aim for a gentle progression up and back down, without stopping or starting abruptly. Strides do not need to be timed. (15-20 seconds is offered to communicate how brief strides are. These are not long intervals.) On a track they are usually about 80-100m long. On the road, it’s not necessary to time strides, and often it’s a hassle to check the watch during a stride. It can be helpful to count 20-30 paces (on one foot) to get an idea of how long a stride should be. Precision is not required!
Strides are usually done in a set of 4-6 total strides. Allow for full rest between each stride. Start gently and let your body feel better and smoother as you go. The last one should feel the best.
Where
Strides should be run on a relatively flat and solid surface.
Appropriate options: concrete, asphalt, running track, packed dirt roads.
Inappropriate options: trails, sandy paths, long grass, slick or icy roads, rocky or loose gravel roads, treadmill.
The treadmill is not appropriate for strides because you need to accelerate and decelerate in a ~15-20sec time frame. You’d have to be constantly adjusting the pace setting on the treadmill, running with only the use of 1 arm.
When
Strides are done either before a workout (as part of the warmup) or after a run. Strides should always be part of a warmup, but it’s not necessary to do strides after every single run.
Why
The purpose for strides depends on whether they are being performed before a workout or after a run.
Before a workout, strides should be run at a pace that is faster than the starting goal pace of the workout. This makes the starting pace of the workout feel comfortable relative to the strides. The strides also get our HR up so the start of the workout doesn’t shock the system.
Strides are good for mobility because fast running forces our legs to move through a bigger range of motion than jogging does.
Compare the images in the photo collage. In the photos on the left I am running at a different pace than I am on the right. Can you guess which was the faster pace?
Even if you don’t know why, it seems clear that the left is the faster pace, doesn’t it? Looking carefully we can see that my knee is lifted higher and my feet are separated more on the left. Running fast forces our bodies to move differently than running slowly does.
After a run, the purpose of doing strides is simply for mobility. They help loosen up our muscles after running slowly or jogging. The pace should simply be faster than the easy pace of the run (likely slower than pre-workout strides).
Strides are especially important after very easy runs on flat terrain because we can get by shuffling along, barely even picking up our feet. (I’m doing this in the top right photo in the collage.) This is why we can sometimes feel stiff and creaky after a run! Gentle strides after an easy run will generally make our legs feel better.
After a hilly run, strides aren’t as important because going up hills is another way to force a greater range of motion (picking up our feet to get up the hill).
Remember, the purpose of strides is never to add fatigue or challenge your cardio system, so take adequate rest between each one, either walking or standing to allow for full recovery.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.