What are strides in running? A plain-English guide

What a stride actually is

A stride is a brief pick-up in pace. You start from easy running, accelerate over a few seconds to a faster but relaxed pace, hold it for about 15–30 seconds, then ease back down. The recovery is simple: jog or walk until your breathing is calm again, usually 45–60 seconds.

Strides are not sprints. You are looking for quick, light feet and a tall, relaxed posture, not a strained face or clenched fists. A good stride feels smooth and controlled — you could stop safely at any point.

• Warm up first with 10–15 minutes of easy running.
• Accelerate gradually to a quick but comfortable pace, not an all-out effort.
• Hold for 15–30 seconds with relaxed shoulders and quick, light steps.
• Ease down, then jog or walk until you feel ready to go again.
• Repeat 4–6 times. Beginners can start with 4 × 15 seconds.

Why runners do strides

Strides are a very small dose of speedwork — any faster training, such as intervals (repeated fast efforts with recovery jogs in between). Because each one is short and controlled, they add little fatigue compared with a hard session.

They nudge your turnover, which is how quickly your legs cycle, and your running economy — how efficiently you use oxygen and energy. In plain terms, they teach your legs to move quickly while staying relaxed, so faster running can feel less awkward.

They are also a useful reminder of good form: tall posture, quick steps, quiet landing. Some runners use a few strides at the end of an easy run; others use them as part of a warm-up before a faster session or race. They are not a replacement for strength training or easy miles.

Where strides fit in your week

You do not need many. Once or twice a week is plenty for most runners, usually after an easy run when your legs are already warm. If you are following a plan, put them on an easy day rather than the day before a long run or a hard session.

A simple approach is to add them to one or two easy runs. For example:

• Easy run, then 4–6 × 20 seconds with 60 seconds' easy jog between.
• Keep the rest relaxed until your breathing is close to normal.
• If you are new to running, start with 4 × 15 seconds and see how your legs feel the next day.

Skip strides if your legs are very tired, if you are recovering from a hard race, or if pain is changing how you run. For pain or anything persistent, see a GP or physio.

Strides vs intervals: what's the difference?

Both involve faster running, but they are different tools. Strides are short, relaxed and repeated after plenty of recovery; intervals are structured hard efforts, such as several minutes at a strong pace with a set recovery. Intervals are meant to be tiring. Strides are not.

Think of strides as a light touch on the accelerator. They are a way to practise faster running without turning an easy day into a workout. If you are doing a proper speed session, strides can also form part of the warm-up — a few short pick-ups to wake your legs up.