What it is
Strides are short, controlled accelerations — typically 20–30 seconds at roughly mile pace or faster — performed at the end of an easy run or as part of a warm-up before a key session. They are not sprints; the effort is fast but relaxed, focusing on smooth mechanics and leg turnover rather than maximum speed.
A standard prescription: 4–6 × 20 seconds, accelerating gradually to about 90% effort in the middle, then decelerating smoothly. 60–90 seconds walking or jogging between each.
How to run it
- —Effort: Build from easy to roughly 90% of maximum over the first 10–15 seconds, hold briefly, then decelerate. Never tense up or strain.
- —Form focus: Tall posture, relaxed shoulders, high cadence, quick ground contact time.
- —Duration: 20–30 seconds per stride. Longer and it's a rep; shorter and the nervous system doesn't reach the target intensity.
- —Recovery: Walk or jog 60–90 seconds between strides. Full recovery is the point — these are neuromuscular, not cardiovascular.
- —Placement: After easy runs (2–3 days per week), or as the final activation before threshold or interval sessions.
- —Surface: Flat, firm, runnable surface. Ideally a straight with good footing.
The adaptation
Strides target neuromuscular function — an often-neglected dimension of marathon training:
- —Running economy — fast, relaxed movement trains the nervous system to recruit motor units efficiently at speed. Over time, the same pace requires less oxygen and less muscular effort.
- —Leg turnover (cadence) — strides reinforce the habit of quick, light ground contact rather than the heavy overstriding that accumulates in tired marathon runners.
- —Neuromuscular priming — doing strides before a key session "wakes up" fast-twitch fibres, improving the quality and feel of the subsequent workout.
- —Stride length — gradual adaptation to faster paces lengthens the natural stride without the injury risk of explosive power training.
When to use it
- —2–3 times per week, appended to easy runs. This is the single highest-value-per-minute addition to a typical marathon training week.
- —Before every key session as part of warm-up activation.
- —During taper weeks — strides maintain neuromuscular sharpness without accumulating fatigue.
When not to use it
- —When the achilles, calves, or feet are compromised — strides place a brief but significant demand on these structures.
- —In the 48 hours immediately after a very long run or hard race — save them for when the legs have turned over.
- —As a substitute for actual speed or VO₂max work. Strides maintain economy; they do not raise VO₂max or drive threshold adaptations.