Strides - The Details

Runners are often told to complete strides — but what exactly are strides, what’s the best way to perform them, and what are the benefits?

What are Strides?

Strides (also called striders, pickups, or accelerations) are short bouts of controlled, fast running, typically lasting 15–30 seconds or covering 80–150 meters. They are not sprints — the goal is relaxed, fluid, and biomechanically efficient running at about 90–95% of your maximum effort, not all-out.

How do I know what 90–95% of my maximum effort feels like?

Imagine sprinting at full speed — you’d likely lose control of your footing and become quite inefficient. To find your 90–95% effort, simply back off slightly from that top-end speed, just before your form begins to break down. That’s roughly the pace at which you should perform your strides.

What’s the best way to perform strides?

Strides are beneficial for runners of all levels, but they’re typically best done at the end of a shorter endurance workout — not at the beginning, when you're not properly warmed up. Depending on your ability (the more advanced you are, the longer the rep can be), strides usually last between 10 and 30 seconds. Any longer than 30 seconds, and you start to lose the intended benefit.

Why should I do strides?

Strides improve the recruitment of fast-twitch muscle fibers and enhance neuromuscular coordination. This helps runners engage more motor units efficiently at race pace. Done regularly, strides refine biomechanics and lead to better running economy — which is especially important for distance runners.

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