What is Stride?

In running, Stride can refer to two things:

1. Stride Length: The distance covered in a single step (from right foot push-off to left foot landing).
2. Strides (The Workout): Short bursts of fast running (usually 15-30 seconds) done to improve form and speed.

Strides: The Drill

Strides (also called "accelerations" or "pick-ups") are one of the most effective ways to improve your running economy without adding significant fatigue.

How to Do Them

1. Find a flat stretch: 80-100 meters of road or grass.
2. Accelerate gradually: Spend the first 5 seconds building up speed.
3. Hold near-top speed: Run at about 95% of your max sprint speed for 10-15 seconds. Focus on perfect form—tall posture, quick turnover, relaxed shoulders.
4. Decelerate: Spend the last 5 seconds slowing down.
5. Rest: Walk or jog slowly back to the start (take 60-90 seconds). Full recovery is key.
6. Repeat: Do 4-8 reps.

When to Do Them

• After an easy run: To wake up your legs and prevent "slogging" mechanics.
• Before a workout/race: As part of your warm-up to prime your neuromuscular system.

Stride Length vs. Cadence

Speed = Stride Length × Cadence (Stride Rate)

To run faster, you must increase either your stride length, your cadence, or both.

• Overstriding: A common mistake where runners try to increase stride length by reaching too far forward. This causes the foot to land in front of the center of gravity, acting as a brake and increasing injury risk.
• Ideal Form: Increase stride length by pushing off harder from behind, not by reaching forward.

Don't force a longer stride. Improve your power and flexibility, and your stride will lengthen naturally.