The workout that takes 5 minutes can make you faster for years.

What Strides Are

The Basic Movement

A stride is:

• A short acceleration (20-30 seconds)
• To fast pace (near mile race effort)
• With full recovery between (60-90 seconds walk/jog)
• Repeated 4-8 times

It's not:

• All-out sprinting
• A hard workout
• Something to feel exhausted after

The Execution

How to do a stride:

1. From easy jog, gradually accelerate over 5-7 seconds
2. Hold fast pace for 15-20 seconds
3. Gradually decelerate over 5-7 seconds
4. Walk or jog slowly until fully recovered
5. Repeat

Form focus:

• Tall posture
• Relaxed shoulders
• Quick, light feet
• Smooth, controlled speed

Benefits of Strides

Neuromuscular Development

Strides teach your body:

• Fast leg turnover
• Efficient force application
• Quick ground contact
• Coordinated movement at speed

Without the stress of longer speed work.

Running Economy

Improved economy from:

• Practicing efficient movement
• Training neuromuscular patterns
• Activating fast-twitch fibers
• Reinforcing good form

Recovery-Friendly Speed

Unlike intervals:

• No significant fatigue
• Don't compromise easy days
• Can do frequently
• Quick to recover from

Mental Benefits

Psychological boost:

• Feel fast on easy days
• Practice speed without pressure
• Confidence builder
• Break up monotony

Running Drills

High Knees

Execution:

• Drive knee to waist height
• Quick, bouncy movement
• Arms pumping
• 20-30 meters

Develops: Hip flexor strength, knee drive, coordination

Butt Kicks

Execution:

• Heel kicks toward glutes
• Quick turnover
• Stay light on feet
• 20-30 meters

Develops: Hamstring activation, leg recovery speed

A-Skips

Execution:

• Skip forward with high knee drive
• Foot strikes under body
• Arms coordinated with legs
• 20-30 meters

Develops: Knee lift, coordination, elastic power

B-Skips

Execution:

• A-skip with leg extension
• Paw back toward ground
• More exaggerated movement
• 20-30 meters

Develops: Hamstring engagement, ground contact prep

Carioca (Grapevine)

Execution:

• Move sideways
• Cross feet front and back alternating
• Hips rotating
• 20-30 meters each direction

Develops: Hip mobility, coordination, lateral movement

Bounding

Execution:

• Exaggerated running stride
• Long, powerful steps
• Maximum hip extension
• 6-10 bounds

Develops: Power, hip extension, push-off strength

When to Do Them

After Easy Runs

Ideal time:

• End of easy run (before cool-down)
• 4-6 strides
• Takes 5-7 minutes

Why it works:

• Body is warm
• Doesn't change run's purpose
• Easy to make habitual

Before Workouts

As warm-up:

• After easy jog
• Include drills and strides
• 2-4 strides, shorter

Why it works:

• Prepares nervous system for speed
• Activates muscles
• Mental preparation

Before Races

Race warm-up:

• 10-15 minute easy jog
• Light drills
• 4-6 strides
• Finish 10-15 minutes before start

Why it works:

• Primes body for race pace
• Shakes off nerves
• Ready to go from the gun

Days to Include

Frequency:

• 2-4 times per week
• After easy runs
• Not after hard workouts (already ran fast)

Practical Implementation

Minimum Effective Dose

If short on time:

• 4 strides, 2x per week
• No drills
• Still beneficial

Total additional time: 4 minutes per week

Full Implementation

If committed:

• 6 strides, 3x per week
• 5 minutes of drills, 2x per week

Total additional time: 30 minutes per week

Sample Week

Making It Habit

Tips for consistency:

• Do them at the same point in each run
• Find a flat stretch near home
• Don't overthink—just do them
• Track completion (checkbox habit)

Common Mistakes

Going Too Hard

The mistake: Running strides all-out like sprints

The fix: Fast and controlled. You should be able to hold a conversation right after.

Skipping Recovery

The mistake: Rushing between strides

The fix: Full recovery. Walk/jog until ready. No rushing.

Overdoing It

The mistake: 10-12 strides, daily

The fix: 4-6 strides, a few times per week. More isn't always better.

Sloppy Form

The mistake: Going through motions without focus

The fix: Quality over quantity. Focus on smooth, efficient movement.

Strides and drills are the easiest way to improve your running without extra training stress. Use our Running Cadence Calculator to optimize your turnover, and track your training on your dashboard.