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If you look at hundreds of elite athlete training logs, short, fast "strides" will be a close-to-universal element. There is variance in timing of strides, distribution throughout the year, speed and duration, but you'll rarely see an athlete exploring the top of their performance potential without them.

That's weird, right? How can running quickly for 30 seconds or less have much relevance for events from 30 minutes to 30 hours? The answer likely lies in how adaptation happens in the interaction between cells and systems of our muscles and bones and capillaries, applied via biomechanics and the nervous system.

A flow chart that diagrams adaptation would have thousands of arrows, and even then would be simplifying complex processes that often cannot be measured directly. In other words, adaptation is a lot like the lottery for entry into the Hardrock 100. For endurance runners thinking about their own training in an applied, practical sense, I like to break it down to four component parts that work in tandem: the aerobic system, the musculoskeletal system, the biomechanical system and the neuromuscular system.

Systems Overview

The aerobic system powers working muscles via the heart, lungs, and circulatory elements like capillaries. The musculoskeletal system absorbs and transmits power during activity. The biomechanical system describes the efficiency of that power absorption and transmission via movement patterns. And the neuromuscular system is how the brain and nervous system put it all together. Each of those elements has countless component parts, and each feeds back on one another over time. 

The problem is that it's tempting to prioritize the aerobic system and musculoskeletal system above all else, using total effort or stress as a proxy for the value of training. That model views runners as "lungs with legs," and it risks missing some of the complex feedback cycles that fall between a breath of oxygen-rich air and running speed on a road or trail.

While there is no 100-percent proven reason that strides work, their importance is likely related to the complex interplay of those elements that go into long-term adaptation. Aerobically, short strides could improve cardiac output, but that benefit is likely minimal. Musculoskeletally, they stress output-per-stride, requiring muscles to maximize efficient power output. There are even theories that strides could positively alter protein expression in slow-twitch muscle fibers, and that underscores the idea that all of these adaptation processes likely have immensely complex explanations. Biomechanically and neuromuscularly, the mix of higher cadence, lower ground contact time, and maximized power could help optimize form and power transfer, along with complex pathways involved in how the brain makes it all possible. If I say "complex" one more time, I complete my punch card that entitles me to a free six-inch sub. 

Feeding back development of max sustainable output via strides and similar efforts into normal sub-max training consisting of easy efforts and workouts can raise the ceiling on both. And that's how an athlete can have long-term breakthroughs to previously unthinkable levels.

To simplify it a bunch, an athlete usually will be within a certain percentage range of their short stride speed in longer events. That range is variable and based on a number of individual-specific factors (i.e. muscle fiber distribution, sex, athletic background) and my co-coach/wife Megan and I went into more details in our book and podcast. But the big takeaway is this: maximum sustainable output (sometimes called "speed endurance," though that term means many different things depending on where you look) is often loosely connected to sub-max sustainable output (velocity or power at lactate threshold or harder and aerobic threshold or easier). 

Feeding back development of max sustainable output via strides and similar efforts into normal sub-max training consisting of easy efforts and workouts can raise the ceiling on both. And that's how an athlete can have long-term breakthroughs to previously unthinkable levels.

Applied Studies

Many studies support the empirical framework seen in elite-athlete training. A 2018 study in Physiology Reports had 20 trained athletes do 10 sessions of 5 to 10 x 30 seconds fast in a 40-day training cycle where total training volume was reduced by 36 percent. After the intervention, 10K performance improved by 3.2 percent. Perhaps most interestingly, VO2 max didn't change at all (and it actually had a non-significant decrease). Instead, the athletes improved by two percent in their velocity at VO2 max. 

In other words, their aerobic systems had not improved, they were just going faster with the oxygen they had. The progress was based in some combination of their musculoskeletal, biomechanical and neuromuscular systems. If you want to get to know me better, I enjoy long walks on the beach and that Physiology Reports study.

A 2017 study in the Journal of Strength and Conditioning Research similarly took 16 trained trail runners and had them complete two weeks of 4 to 7 x 30 seconds hard with 4 minutes of recovery 3 times per week. They improved in their 3K time trial times by about 6 percent, with similar physiological underpinnings. Physiology Reports, baby, I promise you're the only journal for me. I just like the Journal of Strength and Conditioning Research's photo composition on Instagram. It's purely artistic respect!

Running economy improvements seen with the introduction of faster strides would apply to the remainder of training-more sustainable speed in workouts and likely more efficient easy running too.

Do the initial adaptation processes eventually level off or even decrease? That's tough to measure (for more, see this 2017 study in the Journal of Applied Physiology and this 2017 study in the Scandanavian Journal of Medicine & Science in Sports), but I doubt it. Running economy improvements seen with the introduction of faster strides would apply to the remainder of training-more sustainable speed in workouts and likely more efficient easy running too. Add well-rounded training on top of the speed development (plus periodization of different stimuli), and there should be positive feedback cycles that improve the aerobic system.

Training Systems

From the 1950s on, strides have played an important role in training approaches. Starting in the 1950s, Coach Mihaly Igloi had a system predicated on stride-like intervals (see this wonderful article from Coach Steve Magness). In the 1960s and 1970s, Arthur Lydiard pioneered modern training approaches with strides and hills building off base periods. And now, coaches from Renato Canova to Jack Daniels include short, fast bouts of running in various ways. In trail and ultra running, strides have been key component parts of the training of athletes like Clare Gallagher, Hayden Hawks, Jason Schlarb, Katie Asmuth and many others.

All of that was a glorified preamble for the big questions of the day: how do you actually do strides, and how do they fit into a well-rounded training plan? Now, we are venturing into an area where there is even more debate, so I will summarize what Megan and I recommend, but find what works for you.

How To Run Strides

For athletes we coach, strides are 15- to 30-second accelerations to the fastest pace they can go without straining or sprinting, usually with 1 to 2 minutes easy running recovery between. Our usual guideline is to do 4 to 8 of them, with 4 being the sweet spot balancing stimulus and stress. They can be on roads or non-technical trails, flat ground or slight ups and downs.

It's key to avoid full, arms-pumping sprinting due to the risk of injuries and reinforcing biomechanical patterns that are not conducive to long-distance running. The cap at 30 seconds is to prevent too much stress, which could undermine the aerobic system (see this article on base training for more). We like athletes to apply four cues:

Ease into the effort, with the first 5 seconds gradually building pace, emphasizing longer strides before rapid turnover;

Run tall through the hips, with a slight forward lean;

Use long-distance form, with normal arm carriage and a relaxed upper body;

Instead of increasing cadence as high as you can go, emphasize knee drive and output-per-stride at a smooth effort.

Put it all together, and it usually equates to between the speed an athlete could race 800 meters to a mile (for beginner to intermediate athletes) or a mile to 3K or even 5K (for intermediate to very advanced athletes). More slow-twitch athletes can usually go toward the faster end, and faster twitch athletes should stay on the slower end. If you do them on non-technical trails, the paces will be slower, and that's OK too. 

When To Run Strides

Now, it's important to consider how flat strides fit in with hill strides. Hill strides primarily emphasize the musculoskeletal system, since the uphill grade usually involves lower cadence and increased power-per-stride. Meanwhile, flat strides emphasize the neuromuscular and biomechanical systems, with higher cadence and more strain on form. A strong cyclist who doesn't run could probably do a good hill stride due to their power, but would likely suffer on a flat stride due to their lack of neuromuscular and biomechanical adaptations.

Hill strides primarily emphasize the musculoskeletal system, since the uphill grade usually involves lower cadence and increased power-per-stride. Meanwhile, flat strides emphasize the neuromuscular and biomechanical systems, with higher cadence and more strain on form.

After a base period of easy running, we like athletes to start with hill strides, improving raw musculoskeletal output first with lower overall risk. If athletes are over 50, prone to injuries, or find themselves going too fast on flat strides, they may never do flat strides at all.

Other athletes usually progress into flat strides after they are fully adapted to the hill stride stimulus. The choice of flats or hills will alternate depending on goals (more hills for ultramarathoners, more flats for road racers) and genetic predispositions (more hills for faster-twitch athletes, more flats for slower-twitch athletes). 

Rest between strides starts as near-complete recovery (1-2 minutes), so that fatigue does not impact form or output significantly. Later, the rest may shorten to as little as 30 seconds to get an enhanced aerobic stimulus, particularly closer to races or for faster-twitch athletes.

Most of our athletes do strides one to three times per week. You can generally add them during any easy run, with the caveat that there could be some aerobic drawbacks to doing too many strides too often. Before workouts, they make a great neuromuscular primer. After harder efforts, they can serve as a combo workout stimulus.

A typical weekly breakdown for an intermediate/advanced athlete in the middle of a training cycle may look like this:

Monday: Rest Day

Tuesday: 8-10 miles easy with 5 x 20 seconds fast/1 min easy flat strides

Wednesday: 3 miles easy, workout (like 6-8 x 3 minutes at 10k effort with 2 minutes easy recovery), 4 x 20-30 second hill strides, 3 miles easy

Thursday: 8-10 miles easy

Friday: 4-6 mile easy or x-train

Saturday: 14 miles easy/moderate (20 minutes moderately hard around 1-hour effort) 

Sunday: 10 miles easy with 4 x 20-30 seconds fast/2 min easy flat strides

Before you get overwhelmed, let's end the article with a step back to the first principles of strides. The basic idea is that going faster than you'll ever race (but not as fast as you absolutely can) will make you faster overall at all effort levels. That improved running economy is balanced against injury risk and a slight chance of aerobic regression if done too intensely or at the exclusion of other types of training. Start with hill strides, and only do flat strides if you feel confident in your health and discipline to avoid all-out sprinting. You can add them to almost any run, but don't add them to every run.

And most importantly, don't stress about the exact details. Just make sure that you remember one thing: you are an ATHLETE. And exploring your unlimited athletic potential may be a bit more fast (and fun) with strides.

There are victories that earn medals, and then there are victories that earn the admiration of legends.

On a memorable evening at the London Diamond League, Olympic 800m champion Keely Hodgkinson produced another masterclass on home soil, but it was what happened after the finish line that left an even deeper impression.

As the celebrations unfolded, World Athletics President Sebastian Coe delivered one of the most heartfelt tributes an athlete could ever receive. The two-time Olympic 1500m champion bowed before Hodgkinson and declared, "This is my hero."

It was a remarkable gesture from one of Britain's greatest middle-distance runners, a man whose own career inspired generations. Yet, in that moment, Coe made it clear that Hodgkinson's character and achievements had earned his highest respect.

The 24-year-old thrilled the packed London Stadium by winning the women's 800m in a commanding 1:56.21. Despite relentless pressure from Dutch star Femke Bol in the closing stages, Hodgkinson remained composed, powering through the finish to secure a statement victory in front of an ecstatic home crowd.

The performance carried even greater significance because it came after an outdoor season that had been disrupted by injury. Questions surrounded her return, but Hodgkinson answered them in the most convincing way possible—by defeating one of the world's strongest fields with authority and reminding everyone why she remains one of the premier middle-distance runners of her generation.

For Coe, the performance was about far more than the stopwatch.

He has repeatedly praised Hodgkinson's humility, determination and authenticity, previously describing her on the UNTAPPED podcast as one of the most genuine and dedicated athletes in the sport. His emotional honor in London reflected not only admiration for an Olympic champion, but also respect for the resilience, professionalism and character she continues to display on and off the track.

Moments like these transcend medals and records. They remind the sporting world that greatness is measured not only by victories but by the example an athlete sets.

Hodgkinson left London with another Diamond League triumph. More importantly, she left with something few athletes ever receive—the public admiration of a sporting icon who simply bowed his head and acknowledged excellence.

Sometimes, the loudest applause comes without a single word. Sebastian Coe's bow said everything.

Josh Kerr had every reason to celebrate.

Moments earlier, the British star had delivered the race of his life, storming to a breathtaking 3:42.66 to erase Hicham El Guerrouj's 27-year-old mile world record before a jubilant home crowd at the London Diamond League. Years of sacrifice, relentless training and an unwavering belief in Project 222 had finally paid off, placing his name among the greatest athletes the sport has ever known.

For many champions, that would have been the end of a perfect evening.

For Josh Kerr, it was only the beginning.

Just a couple of hours after rewriting athletics history, Kerr was no longer in the spotlight celebrating his achievement. Instead, he was back on the warm-up track, patiently signing autographs, posing for photos and sharing smiles with young fans who had stayed behind to meet their new hero.

It was a simple gesture, yet one that spoke volumes about the man behind the world record.

The fastest miler on the planet understood that his greatest legacy would not be measured solely by 3:42.66 or by the world record beside his name. It would be measured by the dreams he ignited in the hearts of children who watched him accomplish what many believed was impossible.

Every signature was a reminder that greatness carries responsibility. Every conversation was an opportunity to inspire a youngster to lace up a pair of running shoes, believe in themselves and chase ambitions that seem beyond reach.

Kerr's journey to the top was never an overnight success. It was built through years of discipline, resilience and countless hours of preparation. There were setbacks, doubts and expectations to overcome, but he never stopped believing that one day he could stand atop the sport.

That belief became reality in London.

Yet instead of allowing the world record to define him, Kerr chose to give something back. In doing so, he showed that true champions are remembered not only for how fast they run, but also for how they treat people when the cheering fades.

His unforgettable performance shattered one of athletics' most iconic records. His humility afterwards may prove even more enduring.

Josh Kerr didn't just leave London as the fastest miler in history.

He left as an inspiration to the next generation, proving that the greatest victories are those that encourage others to believe that they, too, can achieve the extraordinary.

Forty-one years after Great Britain last celebrated a men's mile world record, Josh Kerr has written a magnificent new chapter in the sport's rich history.

Competing before a passionate home crowd in London, Kerr delivered the performance of a lifetime, storming to a sensational 3:42.66 to erase one of athletics' longest-standing records. It was more than just a personal triumph—it marked the return of the mile world record to the nation that has shaped some of the greatest middle-distance runners the sport has ever known.

With that unforgettable run, Kerr became the seventh British man to hold the men's mile world record, joining a legendary lineage that stretches back nearly nine decades. His achievement places him alongside icons such as Sydney Wooderson, Roger Bannister, Derek Ibbotson, Sebastian Coe, Steve Ovett and Steve Cram—names forever woven into the history of British athletics.

For generations, Great Britain stood at the forefront of mile running. Wooderson first established the country's dominance in 1937 before Bannister forever changed athletics by becoming the first man to break the four-minute barrier in 1954. The baton was then carried by Ibbotson, Coe, Ovett and Cram, whose fierce rivalry elevated the event to extraordinary heights during the late 20th century.

Since Steve Cram's world record of 3:46.32 in 1985, Britain had waited more than four decades for another athlete capable of reclaiming the crown. Many exceptional runners emerged during that period, but none managed to rewrite the record books—until Josh Kerr.

The Scottish star embraced the enormous expectations surrounding his ambitious Project 222 with remarkable composure. Every split demonstrated the precision required to chase history. He opened with 27.5 seconds at 200m, reached 400m in 55.3, passed 600m in 1:23.2, and hit 800m in 1:51.1, perfectly positioning himself for a relentless second half.

Rather than fading, Kerr accelerated. He covered 1000m in 2:18.8, reached 1200m in 2:46.5, passed 1400m in 3:14.0, and crossed 1500m in a blistering 3:27.7 before producing one final surge over the closing 109 metres to stop the clock at an astonishing 3:42.66. It was a masterclass in pacing, endurance and finishing speed—proof that every stride had been meticulously planned.

Roared on by thousands of supporters inside London's packed stadium, Kerr transformed years of sacrifice, discipline and unwavering belief into one of the greatest performances ever witnessed in middle-distance running. He didn't simply attack the record—he dismantled it with authority.

Kerr's achievement is about far more than breaking a world record. It reconnects Great Britain with one of its proudest athletics traditions and signals the beginning of a new era for the iconic mile. His unforgettable run reminds the world that even the longest-standing records can fall when extraordinary talent meets fearless ambition.

On a magical evening in London, Josh Kerr didn't just rewrite the record books—he brought the mile world record back home and secured his place among the greatest middle-distance runners in history.

British middle-distance star Josh Kerr has etched his name into athletics folklore after producing one of the greatest performances the sport has ever witnessed, smashing the men's mile world record at the London Diamond League in front of a euphoric home crowd.

After months of anticipation surrounding Project 222, Kerr delivered on his bold promise in spectacular fashion. The British star stormed to an astonishing 3:42.66—exactly 222.66 seconds—to become the fastest miler in history and finally erase one of athletics' most iconic records.

His breathtaking run eclipsed the legendary 3:43.13 set by Moroccan great Hicham El Guerrouj in 1999, a mark that had stood for 27 years and was widely regarded as one of the most untouchable world records in track and field.

From the moment the pacemakers led the field through the opening laps, it was evident that Kerr had arrived with one objective—to make history. Maintaining relentless rhythm and remarkable composure, he unleashed a devastating final surge that carried him across the finish line in record-breaking fashion, igniting wild celebrations inside the London Stadium.

Project 222 was more than a slogan; it was Kerr's ambitious mission to complete the mile in under 223 seconds. On one unforgettable evening, he exceeded even those lofty expectations, stopping the clock at 222.66 seconds and proving that months of meticulous preparation, confidence, and fearless racing had culminated in the performance of a lifetime.

The achievement represents far more than a Diamond League victory. It marks the end of one of the longest-standing chapters in athletics history and signals the beginning of a new era in middle-distance running. Breaking such a revered record on home soil, surrounded by thousands of passionate British fans, made the moment even more memorable.

With his extraordinary 3:42.66, Josh Kerr has not only fulfilled the promise of Project 222 but has also secured his place among the greatest middle-distance runners of all time. On a historic evening in London, he proved that even the sport's most enduring barriers are meant to be broken.

Ja'Kobe Tharp continued his remarkable rise in the men's 110m hurdles by delivering another commanding performance at the London Diamond League, underlining why he is rapidly becoming one of the most dangerous hurdlers in the world this season.

The American sprint hurdler stormed to victory in 12.89 seconds, setting a new London Diamond League meeting record and emerging as the only athlete to break the 13-second barrier in the race. His winning time came with virtually no wind assistance, adding even greater significance to an already exceptional performance.

The triumph capped an outstanding week for Tharp, who had already clocked a blistering 12.85 earlier in the week. Producing two world-class performances within a matter of days—both under almost neutral wind conditions—demonstrates not only his outstanding speed but also a remarkable level of consistency at the highest level.

As the rest of the field chased in vain, Tharp looked composed from the gun, attacking each hurdle with precision before powering through the finish line to secure another emphatic victory. His ability to combine flawless technique with explosive acceleration has quickly elevated him into the conversation among the world's elite sprint hurdlers.

With the World Championships drawing closer, Tharp's latest statement in London could hardly have come at a better time. Consecutive sub-13-second performances have sent a clear message to his rivals that he is no longer just an emerging talent—he is a genuine contender capable of challenging for global honours.

His London victory was more than another win; it was a declaration of intent. By rewriting the meeting record and extending an already impressive run of form, Ja'Kobe Tharp has firmly established himself as one of the standout stars of the 2026 athletics season.