Strides: The 20-Second Speed Boost
The Secret Weapon Elite Runners Don't Want You to Know About: Running Strides
Picture this: You're three miles into your morning run, maintaining your usual steady pace, when a fellow runner glides past you looking effortlessly fast and relaxed. You wonder, "How do they make it look so easy?" The answer might be simpler than you think—and it's hiding in plain sight in every elite runner's training toolkit.
The 20-Second Game Changer
Running strides are the best-kept secret in the running world, yet they're deceptively simple. These controlled bursts of speed, lasting just 20 seconds at a time, are revolutionizing how everyday runners approach speed training. Unlike gut-busting sprint sessions that leave you gasping for air, strides offer all the benefits of speed work without the suffering.
Think of strides as the espresso shot of running workouts—small, potent, and surprisingly effective. You accelerate smoothly from your easy pace up to about 90-95% of your maximum speed, hold it briefly like you're chasing down the ice cream truck (but with better form), then gradually ease back down. No dramatic stops, no hands on knees, no questioning your life choices.
The Science Behind the Magic
Here's where things get interesting. Every time you perform a stride, you're essentially teaching your body a masterclass in efficiency. Your fast-twitch muscle fibers—the ones typically sleeping during your easy runs—suddenly spring to life. These are the same muscle fibers that give sprinters their explosive power and help marathoners maintain their kick in the final stretch.
But the real magic happens at the neuromuscular level. Your brain and muscles start having better conversations. "Hey legs, remember how to turn over quickly?" your brain asks. "Got it, boss!" your muscles respond, firing in perfect synchronization. This enhanced coordination doesn't just make you faster; it makes every step more economical, like upgrading from a gas-guzzling SUV to a hybrid.
Why Every Runner Should Be Doing Strides
Let me share a story that might sound familiar. Sarah, a dedicated recreational runner, had been stuck at the same 5K time for two years. She logged her miles religiously, followed training plans to the letter, but her times remained frustratingly static. Then she discovered strides. Within six weeks of adding just 4-6 strides twice a week to her routine, she shaved 45 seconds off her 5K. No extra mileage. No complicated workouts. Just a few minutes of focused, fast running.
The benefits read like a runner's wish list:
Improved Running Economy: You'll use less energy to maintain the same pace, like finding an extra gear you didn't know existed.
Better Form Under Fatigue: When you're tired at mile 10, your body remembers the efficient movement patterns you've practiced.
Injury Prevention: Stronger muscles and better mechanics mean your body can handle the repetitive stress of running with less breakdown.
Mental Confidence: There's something powerful about knowing you can shift into a higher gear when needed.
How to Add Strides to Your Running Life
The beauty of strides lies in their simplicity and flexibility. You don't need a track, special shoes, or a degree in exercise physiology. Here's your practical guide:
The Basic Stride Protocol:
1. Warm up with at least 10 minutes of easy running
2. Find a flat, smooth surface (a quiet road, park path, or grass field works perfectly)
3. Gradually accelerate over 5 seconds to about 90% effort
4. Hold this pace for 10-15 seconds (it should feel fast but controlled)
5. Gradually decelerate over 5 seconds
6. Walk or jog easily for 60-90 seconds between each stride
7. Repeat 4-8 times
When to Do Them:
- At the end of an easy run (my personal favorite)
- In the middle of a longer run to break up the monotony
- As part of your pre-race warm-up routine
- On a recovery day as a standalone mini-workout
The Mistakes to Avoid
Before you lace up and start striding, let's address the common pitfalls that can turn this simple exercise into a recipe for frustration or injury:
Going Too Hard: Strides aren't sprints. If you're grimacing like you're being chased by a bear, dial it back. Think "controlled fast" rather than "Olympic final."
Doing Too Many: More isn't better. Start with 4 strides and build to 8 maximum. Your fast-twitch fibers need quality, not quantity.
Poor Timing: Don't do strides the day before a hard workout or long run. They're the appetizer, not the main course.
Ignoring Form: Speed should never come at the expense of technique. If your form falls apart, slow down.
The Long Game
Here's what nobody tells you about strides: their benefits compound over time like interest in a savings account. Each stride session deposits a small improvement in your running bank. After a month, you might notice your easy pace feels lighter. After three months, hills that once intimidated you become manageable. After six months, you're that runner gliding past others, making it look effortless.
I've watched runners transform their relationship with speed through strides. They go from dreading fast running to craving that smooth acceleration. They stop seeing speed as something reserved for "real athletes" and start recognizing it as their birthright as runners.
Your Next Steps
The clock is ticking on your next run, and you have a choice. You can continue with your regular routine, logging miles and hoping for improvement through volume alone. Or you can invest a mere 5 minutes to add 4-6 strides and start unlocking your speed potential.
Start small. This week, add four strides to one of your easy runs. Focus on smooth acceleration, relaxed form, and that feeling of controlled power. Notice how your legs feel afterward—awake, energized, ready for more.
Remember, every elite runner, from track stars to marathon champions, includes strides in their training. They're not keeping it secret because they're selfish; most runners simply don't realize that this professional-grade tool is accessible to everyone.
The Question That Changes Everything
As you finish reading this, I want you to consider one question that might reshape how you approach your running:
What if the difference between the runner you are and the runner you want to be isn't about running more miles, but about running a few of those miles differently?
Drop a comment below and tell me: What's holding you back from trying strides this week? Is it fear of speed, uncertainty about technique, or simply habit? Let's start a conversation about breaking through our self-imposed speed limits.
Because here's the truth: You're faster than you think. You just need 20 seconds at a time to prove it.
Have you tried strides? Share your experience or questions in the comments below. And if this article helped you understand the power of strides, share it with a running friend who's been stuck in a speed plateau.
