<ol><li>Strides can also be woven into the middle of an easy run, which is a great strategy for <a href="https://www.runnersworld.com/beginner/a31707889/best-beginner-running-plan/">new runners</a> with base mileage to learn mechanics and <a href="https://www.runnersworld.com/beginner/">how to run faster</a>. </li><li>Strides are a great training tool for all runners from beginners to expert runners. </li><li>Weave them in to your training at least once a week to dial in your form.</li></ol>

How to run strides (cont.)

Quick hops<ul><li>Once or twice a week, in the middle of your regular workouts, bound from foot to foot for about 30 meters at a time. </li><li>Try to maximize your “air time” while minimizing the amount of time each foot spends on the ground. </li><li>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 <a href="https://www.runnersworld.com/training/a20781249/a-stride-guide-for-runners/">strides</a>.</li></ul> Run on your toes<ul><li>After you have warmed up properly, “sprint” on your toes for 30 meters, taking small, quick steps with high knees. </li><li>Jog easily for 15 seconds to recover, and then repeat twice more.</li></ul>

Some helpful workouts to get you started

A stride, also known as a pick-up or a strider, is a short acceleration during which you over-exaggerate your running <a href="https://www.runnersworld.com/beginner/a20811257/proper-running-form-0/">form</a> for a prescribed period of time. They can be <ul><li>plugged in after easy runs to help you work on your form and mechanics (and briefly pick up your speed), </li><li>to warm up before <a href="https://www.runnersworld.com/training/a20826209/9-steps-to-getting-faster-at-sprinting/">workouts</a> or races, or </li><li>stand alone as a speed workout for new runners.</li></ul>

What are strides?

The ultimate goal of running <a href="https://www.runnersworld.com/training/a20853468/sprints-strides-and-surges-can-make-you-faster/">strides</a> is to increase your stride length while maintaining a quick turnover or <a href="https://www.runnersworld.com/training/a25782303/why-cadence-matters-for-runners/">cadence</a>. In layman’s terms, you go from an easy running pace to an accelerated pace by <ul><li>lengthening your stride for about 15 seconds; </li><li>then you slow your speed and </li><li>walk to recover and catch your <a href="https://www.runnersworld.com/training/a20808056/how-to-breathe-while-running/">breath</a>.</li></ul>

Why should I try strides when running?

<ol><li>First, find a predictably flat surface (runway) that is long enough to run 30 seconds at speed (about 250 to 300 feet for most).</li><li>If you’re running strides before a speed workout or race, make sure to <a href="https://www.runnersworld.com/training/a20865088/pre-run-warmup/">warm up</a> first with 3 to 5 minutes of walking and 5 to 10 minutes of easy-paced running. </li><li>If you’re running strides at the end of an <a href="https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/">easy run</a>, walk it out for a few minutes to bring your <a href="https://www.runnersworld.com/beginner/a20812270/should-i-do-heart-rate-training/">heart rate</a> down and calm your breathing before you start the drill. </li><li>If strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.</li></ol>

How to run strides

<ol><li>Start the stride by running easy, focusing on a short, quick stride, and then gradually increase your speed by <a href="https://www.runnersworld.com/training/a32907031/stride-length/">lengthening your stride</a>. </li><li>Keep your torso tall and relaxed. It should feel like a controlled fast pace rather than a sprint. </li><li>When you reach three quarters into the runway distance, gradually decelerate by shortening your <a href="https://www.runnersworld.com/training/a20858771/an-olympic-marathoners-take-on-the-perfect-running-stride/">stride</a> until you come to a walk. </li><li>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). </li><li>Walk back to the starting point to recover, and then repeat.</li></ol>

Running strides improves your form and mechanics. Here's everything you need to know about how to run them, according to a running coach. 