Strides: why and how runners should do them

Drills, drills, drills. That’s probably all you hear when it comes to improving running form and turnover. But when’s the last time you actually got your legs moving at full speed?

No, we aren’t actually talking about an all-out sprint. Running strides are short accelerations (about 15 to 30 seconds, or ~100m) completed at 80-95 per cent of your max effort. They’re designed to loosen up your legs, fine-tune your form and make you faster–even for ultra-distance runners.

Why strides matter

Adding strides to your training plan just once or twice a week can drastically improve your running economy. They encourage a smoother, more efficient running form and help activate underused or fast-twitch muscle fibres that slower, longer runs rarely involve. Strides also help your body handle higher speeds under fatigue, making finishing kicks stronger, and can even aid recovery by loosening up your legs after a run.

Faster running often means longer, more powerful strides, which activate different muscles and strengthen your overall athletic performance. Strides aren’t just for short distances, either. Accomplished ultra-trail runner and coach David Roche of Boulder, Colo., who holds the Leadville 100 course record, emphasizes the importance of regularly incorporating strides to boost performance. “Going faster than you’ll ever race–but not as fast as you absolutely can–will make you faster overall at all effort levels,” he said in a coaching video.

Strides can be tacked on after a run or workout to add stimulus, or before a fast session to prime your legs for speed. Most runners benefit from one to three stride sessions per week.

Your cues for the perfect stride

The biggest mistake runners make is tensing up–shoulders, arms and even faces stiffen as they try to run at top speed. Strides should be fast, yes, but shouldn’t feel exhausting or straining. Instead, emphasize form as much as speed. Think: fast, relaxed and controlled. Start each rep easier and accelerate smoothly throughout your stride.

• Drive your knees forward and upward
• Drive your elbows backward
• Hold your hands relaxed, with the tip of your thumb touching your fingertips
• Keep your chest tall and facing forward–not twisting from side-to-side
• Keep your chin down and face relaxed

It seems like a lot to think about at first, but eventually, this efficiency can translate to your regular running form. Four to five strides per session usually strikes the perfect balance between stimulus and stress. Take one to two minutes of easy running or walking between reps to fully recover–these reps are meant to sharpen your legs, not exhaust you.

The surface you’re running on can also make a difference. Flat strides are excellent for cadence and fine-tuning form, but don’t push too hard. Hill strides build power, are easier on the joints and typically prevent overstriding or overexertion. But whatever the surface, staying relaxed and driving through each push-off is key. Done right, strides are not only effective–they’re fun.

3 workouts from record-breaking trail runner (and coach) David Roche