Running Strides Can Help You Work on Your Form and Mechanics

1. First, find a predictably flat surface (runway) that is long enough to run 30 seconds at speed (about 250 to 300 feet for most).
2. If you’re running strides before a speed workout or race, make sure to warm up first with 3 to 5 minutes of walking and 5 to 10 minutes of easy-paced running.
3. If you’re running strides at the end of an easy run, walk it out for a few minutes to bring your heart rate down and calm your breathing before you start the drill.
4. If strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.

1. Start the stride by running easy, focusing on a short, quick stride, and then gradually increase your speed by lengthening your stride.
2. Keep your torso tall and relaxed. It should feel like a controlled fast pace rather than a sprint.
3. When you reach three quarters into the runway distance, gradually decelerate by shortening your stride until you come to a walk.
4. 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).
5. Walk back to the starting point to recover, and then repeat.

1. Strides can also be woven into the middle of an easy run, which is a great strategy for new runners with base mileage to learn mechanics and how to run faster.
2. Strides are a great training tool for all runners from beginners to expert runners.
3. Weave them in to your training at least once a week to dial in your form.

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.

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.