What Are Running Strides? How to Do Strides for Speed and Better Form

Most runners either skip strides or turn them into all-out sprints, and that’s a completely missed opportunity! Running strides are one of the smallest, simplest drills in a training plan, yet they can have a huge impact on how efficiently and confidently you run.

When done correctly, they teach your body to move faster, smoother and more relaxed without the stress of a full speed workout.

In this post, I’ll break down what running strides are, why they matter, how to do them properly and how I use them with my own runners to build coordination, confidence and speed, all while keeping running fun and sustainable.

What Are Running Strides?

Think of running strides as a mini-speed without the stress of a full speed workout. They’re short, controlled accelerations and decelerations followed by full recovery, designed to help you practice running fast while staying relaxed. 

Strides are generally 15-30 seconds and are run around your current 1 mile race effort, the pace you could race a hard mile at right now.

Strides are not all-out sprints. They should feel quick and powerful, but smooth and controlled. You should finish feeling sharp and coordinated, not completely exhausted.

How Strides Add Up More Than Runners Realize

Because running strides are so short, runners often underestimate how much quality work they’re actually getting. But those small efforts really add up in a big way over time.

For example, if you run 6, 30-second strides after 3 weekday runs, that’s 9 minutes of faster running per week. Over the course of a year, that adds up to almost 8 hours of speed work, without the fatigue of traditional speed workouts.

That consistent practice teaches your body how to move more efficiently at quicker paces, making faster running feel more natural instead of shocking.

The Benefits of Running Strides

Strides are useful for almost every runner, from beginners to experienced. Because they’re short and controlled, they deliver many of the benefits of speed work with much less physical and mental strain.

Strides can help you:

• Run faster
• Improve coordination
• Get more comfortable running at faster paces
• Increase leg turnover and quickness
• Prepare your body for an upcoming speed block
• Reinforce good running form naturally, without overthinking it
• Break up the monotony of easy running and they’re genuinely fun

Over time, strides help you become a runner who doesn’t just work hard, but moves well.

The Mistakes I See Runners Make With Strides

One of the biggest issues I see with strides is runners turning them into all-out sprints instead of controlled, accelerated and decelerated efforts. When that happens, the purpose of the drill gets lost. Again, strides are about coordination and efficiency, not exhaustion.

Another common mistake is not taking enough recovery between strides. These aren’t meant to feel like long intervals or intense conditioning work. Full recovery through walking or doing a slow jog in-between strides allows each stride to stay smooth and of high quality.

I also frequently see runners overstride when they’re moving faster, landing with their foot out in front of their body. This creates braking forces and makes the movement less efficient. Your foot should land underneath your body, not way out in front.

Tension is another big one. Many runners tighten their shoulders, clench their hands and brace their upper body as they speed up. Keep your body relaxed, not tight and strained. 

How to Do Running Strides Correctly

Let’s say I program this workout for you:

• 5 min walk warm up
  Drills: Walking hip circles (5 each side), A-skips (10 each), Walking low lunge with hamstring stretch (5 each), Rhythm skips (10 each) x3
  4 mi run at easy effort
  Strides 4 x 30 seconds with 1 min recovery jog in between
  5 min walk cool down

Here’s how you’d move through this session.

You’d start with a 5-minute walk warm-up. This gently raises your heart rate and gives your body time to loosen up before running. From there, you’d go into three rounds of your running drills. Drills get your blood flowing, work on coordination and prepare your body to move efficiently.

Next comes your 4 mile easy effort run. Keep this at a relaxed, conversational effort (about a 3/10 on the RPE scale). The purpose of this run isn’t to tire you out, it’s to build aerobic fitness.

After the run, you’ll move into the strides portion. Find flat, smooth ground. Start each stride with an easy jog, then gradually accelerate. 15 seconds in, you should be at your fastest pace, quick and powerful but still controlled. Then slowly and smoothly decelerate to an easy jog. After, take a full 1 minute recovery (or longer depending on what you need) by walking or lightly jogging before starting the next stride. Repeat until all four strides are complete.

Throughout each stride, think tall posture, quick, light feet, controlled breathing and a relaxed upper body. 

Finish with a 5 minute walk cool-down to bring your heart rate down and to complete your workout.

When to Incorporate Strides Into Your Running

Strides are versatile and can fit into your training in a few key places. Most commonly, runners do them at the end of easy runs, like in the example above. 

They can also be used as part of a warm-up before a speed workout or as a race-day warm-up to help your body transition smoothly into faster paces.

Here’s what that can look like in practice.

Example: Running Strides Before a Speed Workout

If I program strides as part of a warm-up before a harder session, the goal is to prepare the body and nervous system for quality work, not to completely tire the runner out.

Workout Example:

• 5 min walk warm up
  Drills: Walking hip circles (5 each side), A-skips (10 each), Walking low lunge + hamstring stretch (5 each), Rhythm skips (10 each) x3
  10 min run at easy effort
  Strides 6 x 30 sec with 1 min recovery jog in between
  Run at threshold pace for 10 min × 2 with 3 min recovery jog in between
  10 min run at easy effort
  5 min walk cool down

In this case, the strides act as a bridge between easy running and threshold work, helping the runner prepare for the harder effort.

Example: Running Strides Before a Race

Strides are also incredibly helpful before a race. They wake up the legs and can make the start of the race feel less jarring.

Race Warm-Up Example:

• 5 min walk warm up
  Drills: Walking hip circles (5 each side), A-skips (10 each), Walking low lunge + hamstring stretch (5 each), Rhythm skips (10 each) x3
  10 min run at easy effort
  Strides 6 x 30 sec with 1 min recovery jog in between
  Race!
  5 min walk cool down after finishing the race

Here, strides help the runner arrive at the start line feeling quick, less stiff and ready to race!

How I’m Using Strides With a Half Marathon Runner Right Now

I’m currently coaching a runner who’s training for an April 2026 half marathon. Her goals are to break two hours, stay consistent with strength training and build running consistency year-round, not just when a race is on the calendar.

When we started working together in December 2025, we didn’t jump straight into speed work. We spent the first 2 months building her aerobic base through easy running and consistent strength training so her body could be strong enough to handle more later on. This base building phase is also when we introduced strides.

She runs 4 days per week (3 shorter weekday runs and 1 weekend long run) and we added strides at the end of each of her 3 weekday runs. We started with 4 x 30-second strides and gradually built to 8 x 30 seconds. The goal was to teach her body how to move more efficiently at faster paces while still feeling relaxed and in control.

This is what it looks like in the run coaching app I use to program my client’s workouts:

At first, it took time to get the rhythm of running strides down but it felt more natural, smooth and she became more confident as she did them. She was able to move her legs quicker and her easy runs also started to feel smoother and faster overall, not just the strides themselves.

Now that she’s moved into a speed block with one workout per week and race-pace miles in her long runs, the difference is even more noticeable. She was able to transition into faster paces instead of feeling shocked by speed work, her body recognizes the movement pattern.

Strides gave her a nice bridge between easy running and structured speed workouts. They helped her build coordination, confidence and efficiency first, so when the intensity increased, it didn’t feel like a huge jump. That’s exactly why I like to introduce strides early, they quietly prepare runners for the work ahead.

Summary

Strides may be short, simple and easy to overlook, but they’re one of the most effective tools in a runner’s toolbox. They improve coordination, increase leg turnover, reinforce good running form and help your body transition smoothly into faster paces.

Whether you add them to the end of an easy run, use them as a warm-up for speed workouts, or include them before a race, strides quietly build confidence, efficiency and speed over time. When done consistently, they prepare your body for bigger training blocks and help you become a runner who moves well.

Next time you lace up, give strides the attention and respect they deserve! 

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