Strides: The Most Underrated Tool in Your Training

If you’ve ever felt flat at the start of a workout, chances are you skipped strides the day before.

They’re not magic, but just 3–4 short efforts — ~20 seconds at mile pace, slipped into or after your easy run — can give you a noticeable pop the next day.

Why? Simple: the change of speed primes your legs for faster running. And if you work them into the middle of an easy run, you’re also rehearsing something you’ll need in every race — the ability to shift gears smoothly.

Here’s the key: strides are not sprints. Think 80–90% effort with a gradual build-up and gradual deceleration. If you finish gasping, you went too hard.

For beginners:

• Start small — 3–4 strides once or twice a week is plenty.

• Focus on good form: tall posture, relaxed shoulders, quick but smooth turnover.

• Space them out with at least a minute of easy jogging or walking.

For experienced runners:
Strides are a canvas you can play with. Mix up the variables:

• Duration: 15s, 20s, 30s, 80m, 100m.

• Pace: mile pace, 3k pace, even a touch faster.

• Terrain: flat for rhythm, hills for strength and mechanics.

• Timing: tack them on after a run, sprinkle them mid-run, or use them pre-race as a warm-up.

That variety keeps your legs sharp, your form efficient, and your nervous system engaged.

One overlooked use: after time off. Strides are an underrated bridge back to fitness. If you’re coming off a break and your easy runs feel sluggish, a couple sessions of strides each week can help your turnover return faster, pulling your “easy pace” back down toward normal.

Strides won’t solve every problem — but if you’re not using them, you’re leaving one of the simplest, most effective training tools on the table.