Warm-up

Strides

Short, smooth accelerations up to near top speed and back down again. Strides wake up your fast-twitch fibers and polish running form without the fatigue of a true speed workout.

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Suggested use

Sets

Distance

80 m

Rest

1m 00s

Warm-up

Running

Beginner

Warmup

Power

Gait

Muscles worked

Primary

Hamstrings

Glutes

Secondary

Quads

Calves

Hip flexors

Cardiovascular system

Equipment

Track or road

How to do it

Jog easily for at least 5 minutes before your first stride.
Accelerate smoothly over the first 20-30 meters, building to about 85-90 percent of your top speed.
Float at that fast-but-relaxed speed for a few seconds, staying tall with loose shoulders and quick turnover.
Decelerate gradually over several strides — never slam on the brakes.
Walk back to your start point as the recovery.
Repeat for 4-6 strides of roughly 80-100 meters each.

Common mistakes

Sprinting all-out instead of staying smooth and relaxed.
Reaching top speed instantly rather than building through the stride.
Tensing the face, fists and shoulders at speed.
Rushing the recovery so each stride gets sloppier than the last.

Safety first

Only run strides once you are warm and moving freely.
Choose a flat, even surface with good footing.
Ease off immediately if you feel any hamstring or calf tightness.

Who should avoid or modify

Recent hamstring, calf or ankle injury — consult a licensed clinician before returning to fast running.
Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before near-maximal efforts.