What is a STRIDE and How to Do them to RUN FASTER


What is a stride? How do you do a stride? Do they make you run faster?? Glad you asked! 

Today we’re talking about strides! It’s an answer to my latest Q&A Instagram stories question box. And this one needed more than a quick IG story response.


 What’s a stride?

In running a stride is a speed drill. It’s a short sprint / acceleration that only lasts about 20 seconds. It’s a great exercise to focus on form and speed. 

Running Strides: 

> These are often done at the end of an easy run. You should be completely warmed up – but not super tired. 

> One stride lasts about 20 to 25 seconds and you’re going to build up to close to your max sprinting speed – 80 to 90% effort. 

> If you’ve never done them before it’s going to take a few tries to get to know how quickly to get to a sprint and what your sprint feels like. 

How to do a stride:

> Find a flat stretch where you can sprint for a bit. It’s about 50 to 100 meters.

> Start running and gradually accelerate your pace to 80-90% effort….hold that sprint for a few seconds and then taper down to slow and stop. 

> This should take 20 to 30 seconds total from start to finish. 

> Do about 4 of these strides at first. After 4 to 6 weeks you can increase the amount to 6 depending on how you feel. 

> Use a Running Log or note your workouts, body, effort level and performance after every workout. Use that information to assess when you’re ready to move forward or need to take a step back. 

  At first it may be hard to figure out how 80% to 90% effort feels. That’s okay. Practice. Take notes. Get to know your body. Use that feedback to help yourself not judge yourself. 

Remember: Always consult your doctor before starting a new workout or diet routine. Be kind to your body. 

Got a Question? Ask! 

Email – [email protected] with “RER Question” in the subject line

Voicemail – 562 888 1644

Comment – @RunEatRepeat on Instagram 


Want More Running Tips? 

Check out this post to learn how to use a Running Log, 27 things that can get in your way and a free printable training diary…

27 Things That Can Impact Your Running and Free Running Log Printable here 

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