Why Strides Still Matter: The Overlooked Secret to Race Day Speed
When it comes to serious training, most runners focus on mileage, tempo runs, intervals, and long runs. But one of the most effective tools for sharpening speed, improving form, and building race-day confidence takes just a few minutes and requires no extra gear or recovery: strides.
Too often overlooked or treated as an afterthought, strides are short accelerations—usually about 20 to 30 seconds—that are done at roughly 85–95% of maximum effort. They’re not sprints, but smooth, fast, controlled efforts designed to reinforce good mechanics and quick leg turnover.
What Makes Strides So Effective?
Strides activate fast-twitch muscle fibers, promote proper running form, and increase neuromuscular coordination. In short: they help your body remember how to run fast efficiently. For long-distance runners, this is especially important because most of your training is done at slower paces. Without strides, your body might forget how to shift gears.
Elite runners know this. You’ll rarely find a top athlete who doesn’t include strides several times per week. They may not log them in the training log as a “hard workout,” but they’re part of the secret sauce.
When and How to Do Strides
• After Easy Runs: Add 4–6 x 20–30 second strides at the end of an easy run, with full recovery (walk or jog) between.
• Before Workouts: A few strides can help prep your body and mind for faster work ahead.
• Before Races: Strides are a must before toeing the line. They help get your legs feeling sharp and ready to roll.
• Race Week: When tapering, strides are a great way to maintain speed without adding fatigue.
Tips for Making Strides Work for You
1. Focus on Form. Stay relaxed, upright, and quick off the ground.
2. Build, Don’t Blast. Ease into the stride, accelerating smoothly to 90% effort, then decelerate gradually.
3. Keep it Short. 80–100 meters or about 20–30 seconds is perfect.
4. Stay Consistent. Even twice a week can make a difference.
Real-World Example: KATA Portugal
At the KATA Portugal Retreat, Kenyan coach Jimmy Muindi builds strides into every runner’s week, whether they’re training for a 5K or a marathon. “You don’t need to hammer every session to get faster,” he says. “You just need to teach your body how to move fast with rhythm and flow.”
Coach Dennis adds, “Strides keep your engine ready. Especially as you taper or come off base training, they reintroduce speed without stress.”
Final Thought
Strides are simple, quick, and deceptively powerful. If you’re serious about running your best, whether you’re chasing a new 5K PR or lining up for Boston, don’t skip the strides. They might just be the missing link to your next breakthrough.
posted Thursday April 10th
by Bob Anderson