Strides

Short bursts of 80–100 meters at near-sprint pace, used for neuromuscular activation and form work.

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Understanding Strides

Strides (also called striders or pickups) are short accelerations of 80–100 meters where you gradually build to about 90–95% of sprint speed, hold it briefly, then decelerate. They typically take 20–30 seconds each, with full recovery walks or jogs between them.

Strides serve multiple purposes: they activate fast-twitch muscle fibers, reinforce efficient running form at speed, and keep your neuromuscular system sharp during high-volume training phases. They're low-risk because the distance is too short to accumulate significant fatigue or lactate.

Most coaches recommend 4–6 strides after easy runs 2–3 times per week, and as part of a pre-race warmup. They're one of the most underused tools in a runner's training — adding strides takes only 5 minutes but keeps your legs feeling snappy even during heavy training blocks.

Key Facts: Strides

Key facts and insights about strides that every endurance athlete should know.

Typical length

Typical length: 80–100 meters (about 20–30 seconds)

Effort

Effort: build to 90–95% sprint speed, not an all-out sprint

Recovery

Recovery: 60–90 seconds of walking or easy jogging between strides

Frequency

Frequency: 4–6 strides, 2–3 times per week after easy runs

Pro Tips: Strides

Smooth acceleration in, smooth deceleration out — strides should feel fluid, not forced

Focus on form: tall posture, quick turnover, relaxed shoulders and hands

Do strides on flat grass or smooth pavement — avoid doing them when fatigued on uneven terrain

Include 4–6 strides in your pre-race warmup, finishing about 10 minutes before the gun

Frequently Asked Questions About Strides

No. Sprints are all-out efforts that recruit maximum muscle fibers and create significant fatigue. Strides are controlled accelerations at 90–95% effort with a focus on smooth form. Strides should feel quick and relaxed — never strained. If you're grimacing, you're going too hard.

Both work, depending on the purpose. After easy runs, strides activate fast-twitch fibers and work on form. Before workouts or races, strides serve as a dynamic warmup that primes your legs for faster running. In either case, make sure you're warmed up first — never do strides cold.