{"id":4832,"date":"2026-03-09T17:04:39","date_gmt":"2026-03-09T16:04:39","guid":{"rendered":"https:\/\/www.athleticwithfleur.com\/strides-in-running-what-are-strides-and-why-do-marathon-runners-use-them\/"},"modified":"2026-03-09T17:04:39","modified_gmt":"2026-03-09T16:04:39","slug":"strides-in-running-what-are-strides-and-why-do-marathon-runners-use-them","status":"publish","type":"post","link":"https:\/\/www.athleticwithfleur.com\/en\/strides-in-running-what-are-strides-and-why-do-marathon-runners-use-them\/","title":{"rendered":"Strides in running: what are strides and why do marathon runners use them?"},"content":{"rendered":"<p data-start=\"782\" data-end=\"984\">Many runners focus primarily on <strong data-start=\"821\" data-end=\"859\">distance, tempo and interval training<\/strong>. Yet many top coaches and elite runners use a simple form of training that is often overlooked: <strong data-start=\"972\" data-end=\"983\">strides<\/strong>. <\/p>\n<p data-start=\"986\" data-end=\"1131\">Strides are short gears that help <strong data-start=\"1033\" data-end=\"1085\">run faster, more efficiently and technically better<\/strong>, without causing much fatigue.<\/p>\n<p data-start=\"1133\" data-end=\"1156\">In this article you will read:<\/p>\n<ul data-start=\"1158\" data-end=\"1388\">\n<li data-start=\"1158\" data-end=\"1186\">\n<p data-start=\"1160\" data-end=\"1186\">what exactly strides are<\/p>\n<\/li>\n<li data-start=\"1187\" data-end=\"1212\">\n<p data-start=\"1189\" data-end=\"1212\">what the benefits are<\/p>\n<\/li>\n<li data-start=\"1213\" data-end=\"1248\">\n<p data-start=\"1215\" data-end=\"1248\">what research says about strides<\/p>\n<\/li>\n<li data-start=\"1249\" data-end=\"1296\">\n<p data-start=\"1251\" data-end=\"1296\">how to use strides in marathon training<\/p>\n<\/li>\n<li data-start=\"1297\" data-end=\"1343\">\n<p data-start=\"1299\" data-end=\"1343\">How HYROX athletes can apply strides<\/p>\n<\/li>\n<li data-start=\"1344\" data-end=\"1388\">\n<p data-start=\"1346\" data-end=\"1388\">how elite marathon runners use strides<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"1395\" data-end=\"1414\">What are strides?<\/h2>\n<p data-start=\"1416\" data-end=\"1578\">Strides are <strong data-start=\"1429\" data-end=\"1474\">short accelerations during running<\/strong> where you gradually accelerate to about <strong data-start=\"1520\" data-end=\"1555\">85-95% of your maximum speed<\/strong> and then slow down again.<\/p>\n<p data-start=\"1580\" data-end=\"1605\">A stride usually lasts:<\/p>\n<ul data-start=\"1607\" data-end=\"1691\">\n<li data-start=\"1607\" data-end=\"1625\">\n<p data-start=\"1609\" data-end=\"1625\">15-30 seconds<\/p>\n<\/li>\n<li data-start=\"1626\" data-end=\"1651\">\n<p data-start=\"1628\" data-end=\"1651\">approximately 60-100 meters<\/p>\n<\/li>\n<li data-start=\"1652\" data-end=\"1691\">\n<p data-start=\"1654\" data-end=\"1691\">with complete rest between repetitions<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1693\" data-end=\"1797\">The goal of strides is <strong data-start=\"1717\" data-end=\"1747\">fast but relaxed running<\/strong>. It is neither sprint nor interval training. <\/p>\n<p data-start=\"1799\" data-end=\"1913\">Many coaches use strides to remind the body <strong data-start=\"1865\" data-end=\"1912\">how efficient and fast running is supposed to feel<\/strong>.<\/p>\n<h2 data-start=\"1920\" data-end=\"1956\">What are the benefits of strides?<\/h2>\n<p data-start=\"1958\" data-end=\"2041\">Although strides are short, they can have a big impact on running performance:<\/p>\n<h3 data-start=\"2043\" data-end=\"2065\">Better running technique<\/h3>\n<p data-start=\"2067\" data-end=\"2178\">Strides help improve technique as runners automatically move more efficiently at higher speeds.<\/p>\n<p data-start=\"2180\" data-end=\"2199\">This can lead to:<\/p>\n<ul data-start=\"2201\" data-end=\"2286\">\n<li data-start=\"2201\" data-end=\"2218\">\n<p data-start=\"2203\" data-end=\"2218\">higher cadence<\/p>\n<\/li>\n<li data-start=\"2219\" data-end=\"2247\">\n<p data-start=\"2221\" data-end=\"2247\">shorter ground contact time<\/p>\n<\/li>\n<li data-start=\"2248\" data-end=\"2266\">\n<p data-start=\"2250\" data-end=\"2266\">improved posture<\/p>\n<\/li>\n<li data-start=\"2267\" data-end=\"2286\">\n<p data-start=\"2269\" data-end=\"2286\">stronger marketing<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2288\" data-end=\"2359\">Because strides are short, you can focus on <strong data-start=\"2332\" data-end=\"2358\">quality of movement<\/strong>.<\/p>\n<h3 data-start=\"2366\" data-end=\"2395\">Improved running economy<\/h3>\n<p data-start=\"2397\" data-end=\"2474\">Running economy describes how much energy you use at a given pace.<\/p>\n<p data-start=\"2476\" data-end=\"2661\">Research shows that <strong data-start=\"2500\" data-end=\"2548\">neuromuscular training and technique training<\/strong> can improve the efficiency of running. This means you <strong data-start=\"2617\" data-end=\"2660\">can run faster with the same energy<\/strong>. <\/p>\n<p data-start=\"2663\" data-end=\"2716\">Strides stimulate these neuromuscular adaptations.<\/p>\n<h3 data-start=\"2723\" data-end=\"2758\">Activation of fast muscle fibers<\/h3>\n<p data-start=\"2760\" data-end=\"2835\">During slow endurance runs, you mainly use <strong data-start=\"2810\" data-end=\"2834\">slow muscle fibers<\/strong>.<\/p>\n<p data-start=\"2837\" data-end=\"2943\">Strides also activate <strong data-start=\"2859\" data-end=\"2881\">fast muscle fibers<\/strong>, making your body better prepared for higher speeds.<\/p>\n<p data-start=\"2945\" data-end=\"2966\">This especially helps with:<\/p>\n<ul data-start=\"2968\" data-end=\"3021\">\n<li data-start=\"2968\" data-end=\"2986\">\n<p data-start=\"2970\" data-end=\"2986\">tempo training<\/p>\n<\/li>\n<li data-start=\"2987\" data-end=\"3007\">\n<p data-start=\"2989\" data-end=\"3007\">interval training<\/p>\n<\/li>\n<li data-start=\"3008\" data-end=\"3021\">\n<p data-start=\"3010\" data-end=\"3021\">matches<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3028\" data-end=\"3055\">Neuromuscular training<\/h3>\n<p data-start=\"3057\" data-end=\"3151\">Running is not only a cardiovascular sport but also a <strong data-start=\"3122\" data-end=\"3150\">neuromuscular movement<\/strong>.<\/p>\n<p data-start=\"3153\" data-end=\"3195\">Strides improve cooperation between:<\/p>\n<ul data-start=\"3197\" data-end=\"3239\">\n<li data-start=\"3197\" data-end=\"3213\">\n<p data-start=\"3199\" data-end=\"3213\">nervous system<\/p>\n<\/li>\n<li data-start=\"3214\" data-end=\"3225\">\n<p data-start=\"3216\" data-end=\"3225\">muscles<\/p>\n<\/li>\n<li data-start=\"3226\" data-end=\"3239\">\n<p data-start=\"3228\" data-end=\"3239\">motor units<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3241\" data-end=\"3292\">This helps to <strong data-start=\"3254\" data-end=\"3291\">move faster and more efficiently<\/strong>.<\/p>\n<h3 data-start=\"3299\" data-end=\"3342\">Developing speed without fatigue<\/h3>\n<p data-start=\"3344\" data-end=\"3368\">Because strides are short:<\/p>\n<ul data-start=\"3370\" data-end=\"3475\">\n<li data-start=\"3370\" data-end=\"3402\">\n<p data-start=\"3372\" data-end=\"3402\">they produce little lactate<\/p>\n<\/li>\n<li data-start=\"3403\" data-end=\"3441\">\n<p data-start=\"3405\" data-end=\"3441\">they cause little fatigue<\/p>\n<\/li>\n<li data-start=\"3442\" data-end=\"3475\">\n<p data-start=\"3444\" data-end=\"3475\">they hardly disrupt recovery<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3477\" data-end=\"3532\">Therefore, they can be done several times a week.<\/p>\n<h2 data-start=\"3539\" data-end=\"3573\"><\/h2>\n<h2 data-start=\"3539\" data-end=\"3573\">What does research say about strides?<\/h2>\n<p data-start=\"3575\" data-end=\"3721\">Scientific research on running shows that <strong data-start=\"3631\" data-end=\"3720\">running technique and neuromuscular efficiency are important factors for performance<\/strong>.<\/p>\n<p data-start=\"3723\" data-end=\"3745\">Studies show that:<\/p>\n<ul data-start=\"3747\" data-end=\"3958\">\n<li data-start=\"3747\" data-end=\"3818\">\n<p data-start=\"3749\" data-end=\"3818\">efficient running mechanics has a major impact on running economy<\/p>\n<\/li>\n<li data-start=\"3819\" data-end=\"3889\">\n<p data-start=\"3821\" data-end=\"3889\">neuromuscular training can improve muscle coordination<\/p>\n<\/li>\n<li data-start=\"3890\" data-end=\"3958\">\n<p data-start=\"3892\" data-end=\"3958\">short quick efforts can increase efficiency of movement<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3960\" data-end=\"4069\">Together, these findings support the idea that strides are a <strong data-start=\"4021\" data-end=\"4068\">valuable addition to endurance training<\/strong>.<\/p>\n<h2 data-start=\"4076\" data-end=\"4121\"><img decoding=\"async\" class=\"lazyload alignnone size-full wp-image-4826\" src=\"https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001.jpg\" data-orig-src=\"https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001.jpg\" alt=\"\" width=\"2400\" height=\"1792\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%272400%27%20height%3D%271792%27%20viewBox%3D%270%200%202400%201792%27%3E%3Crect%20width%3D%272400%27%20height%3D%271792%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-200x149.jpg 200w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-300x224.jpg 300w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-400x299.jpg 400w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-500x373.jpg 500w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-600x448.jpg 600w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-700x523.jpg 700w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-768x573.jpg 768w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-800x597.jpg 800w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-1024x765.jpg 1024w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-1200x896.jpg 1200w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001-1536x1147.jpg 1536w, https:\/\/www.athleticwithfleur.com\/wp-content\/uploads\/2026\/03\/BDIPLj6hLy8sYuQQpdmTq_uvZgV28q_00001.jpg 2400w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 2400px) 100vw, 2400px\" \/><\/h2>\n<h2 data-start=\"4076\" data-end=\"4121\">How do you use strides in marathon training?<\/h2>\n<p data-start=\"4123\" data-end=\"4244\">For marathon runners, strides are especially useful for <strong data-start=\"4173\" data-end=\"4243\">maintaining speed and technique during a high volume of training<\/strong>.<\/p>\n<h3 data-start=\"4246\" data-end=\"4273\">After a gentle endurance run<\/h3>\n<p data-start=\"4275\" data-end=\"4354\">The most common method is to add strides at the end of an easy run.<\/p>\n<p data-start=\"4356\" data-end=\"4366\">Example:<\/p>\n<p data-start=\"4368\" data-end=\"4421\">8-12 km gentle endurance run<br data-start=\"4392\" data-end=\"4395\">+<br data-start=\"4396\" data-end=\"4399\">4-6 \u00d7 80 meter strides<\/p>\n<p data-start=\"4423\" data-end=\"4428\">Rest:<\/p>\n<ul data-start=\"4430\" data-end=\"4458\">\n<li data-start=\"4430\" data-end=\"4458\">\n<p data-start=\"4432\" data-end=\"4458\">quietly walk or jog back<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4460\" data-end=\"4469\">Focus on:<\/p>\n<ul data-start=\"4471\" data-end=\"4527\">\n<li data-start=\"4471\" data-end=\"4494\">\n<p data-start=\"4473\" data-end=\"4494\">relaxed speed<\/p>\n<\/li>\n<li data-start=\"4495\" data-end=\"4510\">\n<p data-start=\"4497\" data-end=\"4510\">high cadence<\/p>\n<\/li>\n<li data-start=\"4511\" data-end=\"4527\">\n<p data-start=\"4513\" data-end=\"4527\">straight posture<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"4534\" data-end=\"4574\">At the end of a long endurance run<\/h3>\n<p data-start=\"4576\" data-end=\"4649\">Some marathon trainers have runners do strides after a long endurance run.<\/p>\n<p data-start=\"4651\" data-end=\"4661\">Example:<\/p>\n<p data-start=\"4663\" data-end=\"4705\">20 km easy run<br data-start=\"4677\" data-end=\"4680\">+<br data-start=\"4681\" data-end=\"4684\">4 \u00d7 100 meter strides<\/p>\n<p data-start=\"4707\" data-end=\"4770\">This helps to <strong data-start=\"4720\" data-end=\"4769\">keep running efficiently under fatigue<\/strong>.<\/p>\n<h3 data-start=\"4777\" data-end=\"4791\">Frequency<\/h3>\n<p data-start=\"4793\" data-end=\"4839\">Most marathon training schedules use:<\/p>\n<p data-start=\"4841\" data-end=\"4867\">2-3 times a week strides.<\/p>\n<h2 data-start=\"5610\" data-end=\"5655\"><\/h2>\n<h2 data-start=\"5610\" data-end=\"5655\">How do elite marathon runners use strides?<\/h2>\n<p data-start=\"5657\" data-end=\"5748\">Virtually all elite marathon runners use strides as part of their training routine.<\/p>\n<p data-start=\"5750\" data-end=\"5808\">Not as heavy training, but as <strong data-start=\"5784\" data-end=\"5807\">technical stimulus<\/strong>.<\/p>\n<h3 data-start=\"5815\" data-end=\"5838\">After gentle endurance runs<\/h3>\n<p data-start=\"5840\" data-end=\"5888\">Many elite runners do strides after their easy runs.<\/p>\n<p data-start=\"5890\" data-end=\"5900\">Example:<\/p>\n<p data-start=\"5902\" data-end=\"5952\">12 km gentle endurance run<br data-start=\"5924\" data-end=\"5927\">+<br data-start=\"5928\" data-end=\"5931\">6 \u00d7 100 meter strides<\/p>\n<h3 data-start=\"5959\" data-end=\"5983\">For interval training<\/h3>\n<p data-start=\"5985\" data-end=\"6031\">Strides are often used in warm-ups.<\/p>\n<p data-start=\"6033\" data-end=\"6043\">Example:<\/p>\n<p data-start=\"6045\" data-end=\"6065\">15 minutes of running in<\/p>\n<ul data-start=\"6066\" data-end=\"6094\">\n<li data-start=\"6066\" data-end=\"6080\">\n<p data-start=\"6068\" data-end=\"6080\">mobility<\/p>\n<\/li>\n<li data-start=\"6081\" data-end=\"6094\">\n<p data-start=\"6083\" data-end=\"6094\">4-6 strides<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"6096\" data-end=\"6130\">Then interval training begins.<\/p>\n<h3 data-start=\"6137\" data-end=\"6168\">During heavy training weeks<\/h3>\n<p data-start=\"6170\" data-end=\"6234\">Even in intense marathon blocks, elites continue to do strides.<\/p>\n<p data-start=\"6236\" data-end=\"6245\">The reason:<\/p>\n<ul data-start=\"6247\" data-end=\"6316\">\n<li data-start=\"6247\" data-end=\"6268\">\n<p data-start=\"6249\" data-end=\"6268\">maintain speed<\/p>\n<\/li>\n<li data-start=\"6269\" data-end=\"6292\">\n<p data-start=\"6271\" data-end=\"6292\">improve technique<\/p>\n<\/li>\n<li data-start=\"6293\" data-end=\"6316\">\n<p data-start=\"6295\" data-end=\"6316\">minimal fatigue<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"6323\" data-end=\"6334\"><\/h3>\n<h3 data-start=\"6323\" data-end=\"6334\">Conclusion<\/h3>\n<p data-start=\"6336\" data-end=\"6429\">Strides are one of the <strong data-start=\"6360\" data-end=\"6412\">simplest but most effective forms of training<\/strong> for runners.<\/p>\n<p data-start=\"6431\" data-end=\"6444\">They help to:<\/p>\n<ul data-start=\"6446\" data-end=\"6592\">\n<li data-start=\"6446\" data-end=\"6476\">\n<p data-start=\"6448\" data-end=\"6476\">improve walking technique<\/p>\n<\/li>\n<li data-start=\"6477\" data-end=\"6508\">\n<p data-start=\"6479\" data-end=\"6508\">increase running economy<\/p>\n<\/li>\n<li data-start=\"6509\" data-end=\"6548\">\n<p data-start=\"6511\" data-end=\"6548\">neuromuscular speed training<\/p>\n<\/li>\n<li data-start=\"6549\" data-end=\"6592\">\n<p data-start=\"6551\" data-end=\"6592\">maintain speed during endurance training<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"6594\" data-end=\"6729\">Whether you&#8217;re training for a <strong data-start=\"6619\" data-end=\"6669\">marathon, HYROX or general running performance<\/strong>, a few strides a week can make a big difference.<\/p>\n<p data-start=\"6594\" data-end=\"6729\">Images generated for this article<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many runners focus primarily on distance, tempo and interval training.  [&#8230;]<\/p>\n","protected":false},"author":1,"featured_media":4825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-4832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Strides in running: what are strides and why do marathon runners use them? - Athletic with Fleur<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athleticwithfleur.com\/en\/strides-in-running-what-are-strides-and-why-do-marathon-runners-use-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strides in running: what are strides and why do marathon runners use them? - Athletic with Fleur\" \/>\n<meta property=\"og:description\" content=\"Many runners focus primarily on distance, tempo and interval training. 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