In the world of long-distance running, strides (or “accelerations”) are short bursts of fast running designed to improve your form and leg turnover without the exhaustion of a full workout.
Think of them as a bridge between your slow, plodding “base miles” and the snappy, efficient mechanics of a sprinter.
In the world of long-distance running, strides (or “accelerations”) are short bursts of fast running designed to improve your form and leg turnover without the exhaustion of a full workout.
Think of them as a bridge between your slow, plodding “base miles” and the snappy, efficient mechanics of a sprinter.
What Exactly Are Strides?
Strides are usually 20 to 30-second sprints where you gradually accelerate to about 90–95% of your maximum speed, hold it for a few seconds, and then decelerate.
They aren’t “all-out” sprints; the goal isn’t to gasp for air, but to feel smooth, powerful, and bouncy.
Why Distance Runners Need Them
- Neuromuscular Efficiency: They teach your brain to recruit muscle fibers more quickly.
- Improved Form: It’s hard to run fast with bad form. Strides naturally force you onto your midfoot/forefoot and encourage a taller posture.
- The “Flushing” Effect: Doing them after a slow recovery run helps “shake out” the stiffness in your legs.
How to Perform Strides
You don’t need a track; a flat stretch of road or a grassy field works perfectly.
| Phase | Duration | Focus |
|---|---|---|
| The Build | 5–10 seconds | Gradually increase speed. Shift from a jog to a fast run. |
| The Peak | 10–15 seconds | Maintain ~95% effort. Focus on “tall” posture and quick feet. |
| The Decel | 5 seconds | Gently coast back down to a stop. Don’t slam on the brakes. |
The “Form Checklist”
While you’re at peak speed, run through these cues:
- Stay Tall: Imagine a string pulling the top of your head toward the sky.
- Quick Feet: Think “light and fast” rather than “long and reaching.”
- Relaxed Upper Body: Keep your shoulders down and hands relaxed (don’t clench your fists).
Integrating Strides into Your Training
Strides are incredibly versatile. Here is how to slot them into your week:
- After an Easy Run: This is the most common method. Finish your 4–6 mile easy run, then do 4 to 6 strides with 60–90 seconds of walking rest between each.
- Before a Workout or Race: Use them as part of your warmup to “wake up” your legs before a 5K or a speed session.
- Frequency: Aim for 2 to 3 times per week.
Note: Because strides are short, they shouldn’t leave you fatigued. If you’re huffing and puffing too much to start the next one, you’re going too hard or resting too little.