Why Every Runner Should Be Doing Strides!
Coach Sage Canaday discusses about one of the simplest, most effective ways to improve your running without adding more mileage or intensity: Strides.
💡 What Are Strides?
Strides are short accelerations, usually 100 meters or about 20 seconds, run at a pace faster than your 5K race pace, but not quite an all-out sprint.
They’re smooth, controlled, and focused on form, not effort. Think of them as a hybrid between a drill and a mini speed burst.
🧠 Why Do Strides?
Whether you’re training for a marathon, an ultra, or just trying to stay fit, strides offer a ton of benefits:
✅ Improve running economy (how efficiently you run)
✅ Enhance technique (foot strike, arm swing, posture)
✅ Build speed and power without high stress
✅ Activate fast-twitch muscle fibers, even if you’re a slow-twitch specialist
Even though my form isn’t perfect, I started doing strides 25 years ago. As a slow-twitch marathoner, I once ran a 3:55 for 1500m (that’s a 4:15 mile!) 🙌
🛠️ How to Add Strides to Your Week
Here’s how to keep it simple:
After Easy Runs (2–3x/week):
4 × 100m strides (or 4 × 20 seconds)
Walk or jog for 60–90 seconds between each
Focus on relaxed, smooth form — not max effort
Before Speed Workouts:
Use strides after your warm-up jog to prime your body for intensity
⚠️ A Quick Word on Safety
Strides should feel energizing, not exhausting. Ease into them gradually to avoid injury. Think of them as a form drill, not a race.
Keep your posture tall, arms swinging naturally, and feet landing under your center of mass.
🏁 Final Thought
Strides are the secret sauce to becoming a more efficient, powerful, and confident runner. They take just a few minutes, but the payoff is huge.
So next time you finish an easy run, throw in a few strides — your future self will thank you!
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