Strides: Speed Without Burnout
You don’t need to crush sprints or suffer through intervals to start getting faster.
Sometimes all it takes is a few seconds of controlled speed to unlock better running form, improved coordination, and a smoother stride.
Enter the stride—the most underused, overpowered tool in a runner’s toolbox.
Strides are short, fast bursts of running done with relaxed effort and perfect form. They’re easy to add, don’t leave you sore, and carry major benefits across all race distances.
🧠 What Are Strides?
Strides—also called striders or accelerations—are 20 to 30-second runs at ~85–95% of your max speed, focusing on smooth, powerful movement.
You’re not sprinting all-out. You’re gliding fast, with control. The goal is to build efficiency and coordination—not gas yourself out.
⚙️ What Do Strides Improve?
- Neuromuscular coordination: Your brain and muscles communicate more efficiently
- Running economy: You move faster with less effort
- Form & posture: You reinforce good habits at higher speeds
- Leg turnover: You increase cadence without brute force
- Race readiness: You sharpen your stride without wrecking your body
They also help with race-day transitions—like switching gears during a surge or final kick.
🔁 When & How to Do Strides
✳️ Format:
- 4 to 8 strides total
- Each one: 20–30 seconds long
- Start slow and build to ~90–95% of top speed by the halfway point
- Walk or jog for 60–90 seconds between reps
👟 Sample Stride Session
After an Easy Run:
- Jog 3–5 miles easy
- Finish with 4–6 x 20-second strides
- Walk or jog between each
Before a Race or Workout:
- After warm-up jog + drills
- Do 4 x 20-second strides to wake up your legs
- Rest 1–2 minutes between
Weekly Add-On:
- Pick 1–2 days a week
- Stack them onto easy days for long-term benefits
🎯 Focus On Form
Strides aren’t about speed. They’re about form under speed.
Key Cues:
- Relax your shoulders and hands
- Lift your knees slightly higher than your jog
- Push off the ground with intent—not force
- Keep your cadence high but smooth
- Use a strong arm swing to drive rhythm
If you're flailing or clenching, you’re going too fast.
🎵 Optional Bonus: Music Pairing
Since strides are about rhythm and turnover, you can use music to match your cadence. Try a BPM range of 170–190, ideally with short bursts of instrumental build-ups or rhythmic breakdowns.
Or just stay unplugged and listen to your breath and footfall—old school.
Midori Sendō
🧠 Why They Work So Well
Strides sneak in speed without breaking you down. Think of them like the seasoning in a training meal—small, potent, and deeply effective.
They're also the bridge between easy running and faster workouts—like tempo, intervals, or hill repeats.
❌ Common Mistakes
- Going all-out (leads to poor form and injury risk)
- Not recovering between reps
- Adding them to already intense sessions
- Doing them too late in a run when legs are shot
Think sharp, not shattered.
✅ Stride Run Checklist
- Do 4–8 x 20–30 seconds
- Recover with 60–90 sec walk/jog
- Build to 90–95% max effort—never sprint
- Keep form relaxed and smooth
- Do them 1–2x/week after easy runs
🏁 Final Thoughts
If you want to get faster without feeling wrecked, strides are your secret weapon.
They take 10–15 minutes, require zero equipment, and improve nearly every aspect of your running.
Midori Sendō
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