Many runners focus primarily on distance, tempo and interval training. Yet many top coaches and elite runners use a simple form of training that is often overlooked: strides.
Strides are short gears that help run faster, more efficiently and technically better, without causing much fatigue.
In this article you will read:
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what exactly strides are
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what the benefits are
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what research says about strides
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how to use strides in marathon training
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How HYROX athletes can apply strides
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how elite marathon runners use strides
What are strides?
Strides are short accelerations during running where you gradually accelerate to about 85-95% of your maximum speed and then slow down again.
A stride usually lasts:
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15-30 seconds
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approximately 60-100 meters
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with complete rest between repetitions
The goal of strides is fast but relaxed running. It is neither sprint nor interval training.
Many coaches use strides to remind the body how efficient and fast running is supposed to feel.
What are the benefits of strides?
Although strides are short, they can have a big impact on running performance:
Better running technique
Strides help improve technique as runners automatically move more efficiently at higher speeds.
This can lead to:
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higher cadence
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shorter ground contact time
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improved posture
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stronger marketing
Because strides are short, you can focus on quality of movement.
Improved running economy
Running economy describes how much energy you use at a given pace.
Research shows that neuromuscular training and technique training can improve the efficiency of running. This means you can run faster with the same energy.
Strides stimulate these neuromuscular adaptations.
Activation of fast muscle fibers
During slow endurance runs, you mainly use slow muscle fibers.
Strides also activate fast muscle fibers, making your body better prepared for higher speeds.
This especially helps with:
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tempo training
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interval training
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matches
Neuromuscular training
Running is not only a cardiovascular sport but also a neuromuscular movement.
Strides improve cooperation between:
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nervous system
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muscles
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motor units
This helps to move faster and more efficiently.
Developing speed without fatigue
Because strides are short:
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they produce little lactate
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they cause little fatigue
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they hardly disrupt recovery
Therefore, they can be done several times a week.
What does research say about strides?
Scientific research on running shows that running technique and neuromuscular efficiency are important factors for performance.
Studies show that:
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efficient running mechanics has a major impact on running economy
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neuromuscular training can improve muscle coordination
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short quick efforts can increase efficiency of movement
Together, these findings support the idea that strides are a valuable addition to endurance training.
How do you use strides in marathon training?
For marathon runners, strides are especially useful for maintaining speed and technique during a high volume of training.
After a gentle endurance run
The most common method is to add strides at the end of an easy run.
Example:
8-12 km gentle endurance run
+
4-6 × 80 meter strides
Rest:
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quietly walk or jog back
Focus on:
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relaxed speed
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high cadence
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straight posture
At the end of a long endurance run
Some marathon trainers have runners do strides after a long endurance run.
Example:
20 km easy run
+
4 × 100 meter strides
This helps to keep running efficiently under fatigue.
Frequency
Most marathon training schedules use:
2-3 times a week strides.
How do elite marathon runners use strides?
Virtually all elite marathon runners use strides as part of their training routine.
Not as heavy training, but as technical stimulus.
After gentle endurance runs
Many elite runners do strides after their easy runs.
Example:
12 km gentle endurance run
+
6 × 100 meter strides
For interval training
Strides are often used in warm-ups.
Example:
15 minutes of running in
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mobility
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4-6 strides
Then interval training begins.
During heavy training weeks
Even in intense marathon blocks, elites continue to do strides.
The reason:
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maintain speed
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improve technique
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minimal fatigue
Conclusion
Strides are one of the simplest but most effective forms of training for runners.
They help to:
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improve walking technique
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increase running economy
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neuromuscular speed training
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maintain speed during endurance training
Whether you’re training for a marathon, HYROX or general running performance, a few strides a week can make a big difference.
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