Why Every Runner Should Be Doing Strides!

Oct 8, 2025

Coach Sage Canaday discusses about one of the simplest, most effective ways to improve your running without adding more mileage or intensity: Strides.

What Are Strides?

Strides are short accelerations, usually 100 meters or about 20 seconds, run at a pace faster than your 5K race pace, but not quite an all-out sprint.

They’re smooth, controlled, and focused on form, not effort. Think of them as a hybrid between a drill and a mini speed burst.

Why Do Strides?

Whether you’re training for a marathon, an ultra, or just trying to stay fit, strides offer a ton of benefits:

  • ✅ Improve running economy (how efficiently you run)

  • ✅ Enhance technique (foot strike, arm swing, posture)

  • ✅ Build speed and power without high stress

  • ✅ Activate fast-twitch muscle fibers, even if you’re a slow-twitch specialist

Even though my form isn’t perfect, I started doing strides 25 years ago. As a slow-twitch marathoner, I once ran a 3:55 for 1500m (that’s a 4:15 mile!) 🙌

How to Add Strides to Your Week

Here’s how to keep it simple:

After Easy Runs (2–3x/week):

  • 4 × 100m strides (or 4 × 20 seconds)

  • Walk or jog for 60–90 seconds between each

  • Focus on relaxed, smooth form — not max effort

Before Speed Workouts:

  • Use strides after your warm-up jog to prime your body for intensity

A Quick Word on Safety

Strides should feel energizing, not exhausting. Ease into them gradually to avoid injury. Think of them as a form drill, not a race.

Keep your posture tall, arms swinging naturally, and feet landing under your center of mass.

 Final Thought

Strides are the secret sauce to becoming a more efficient, powerful, and confident runner. They take just a few minutes, but the payoff is huge.

So next time you finish an easy run, throw in a few strides — your future self will thank you!