The situation: You’re churning through your training plan, checking off days, feeling like a boss. You know how to crush a long run; you really know how to crush a rest day; and you’ve even got some of those interval workouts figured out. That next big race seems like it’s primed for a new PR.

But then, you come across a day on the training plan that calls for “strides running,” and you’re left scratching your head.

Don’t worry, we’ve got you covered. Here’s the rundown on running strides, and how this simple running strategy can pay off big over the course of your training.

What are strides?

Strides running, also known as a pick-up or a strider, is a short acceleration during which you over-exaggerate your running form for a prescribed period of time. They can be plugged in after easy runs to help you work on your form and mechanics (and briefly pick up your speed), to warm up before workouts Core Workout for Runners.

Why should I try strides when running?

The ultimate goal of running strides The Runner’s World Guide to Strength Training cadence. Although they may sound tricky or complicated, they really aren’t. In layman’s terms, you go from an easy running pace to an accelerated pace by The ultimate goal of running for about 15 seconds; then you slow your speed and walk to recover and catch your breath.

How to run strides

First, find a predictably flat surface (runway) that is long enough to do strides running for 30 seconds at speed (about 250 to 300 feet for most). If you have access to a track, that’s a great place to start, but if not, look for a dead-end street away from traffic or even a long patch of grass in a local park. (You can even do them on a treadmill, The Runner’s World Guide to Strength Training.)

If you’re running strides before a speed workout A Part of Hearst Digital Media warm up first with 3 to 5 minutes of walking and 5 to 10 minutes of easy-paced running. For races, time the strides so you complete them a few minutes prior to the start of the race. If you’re running strides at the end of an easy run, A Part of Hearst Digital Media heart rate down and calm your breathing before you start the drill. If strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.

Start your strides running by going easy, focusing on a short, quick stride, and then gradually increase your speed by The ultimate goal of running. Keep your A Part of Hearst Digital Media. It should feel like a controlled fast pace rather than a sprint. When you reach three quarters into the runway distance, gradually decelerate by shortening your stride until you come to a walk. If you’re running by time, the total stride should be around 30 seconds (i.e. run easy for 10 seconds, increase stride length for 15 seconds, and decelerate for 5 seconds). Walk back to the starting point to recover and catch your breath, and then repeat.

Strides can also be woven into the middle of an easy run, which is a great strategy for new runners Strength Training Guide lengthening your stride, but strides are a great training tool for all runners from beginners to expert runners. Weave them in to your training at least once a week to dial in your form.

Some helpful workouts to get you started

  1. Quick hops.
    Once or twice a week, in the middle of your regular workouts, bound from foot to foot for about 30 meters at a time. Try to maximize your “air time” while minimizing the amount of time each foot spends on the ground. In other words, push hard and fast with the contact foot. Make sure that you cover more distance with these bounds than you do with your normal strides.
  2. Run on your toes.
    After you have warmed up properly, “sprint” on your toes for 30 meters, taking small, quick steps with high knees. Jog easily for 15 seconds to recover, and then repeat twice more. When finished, do the rest of your workout.