The Speed Technique Every Runner Should Be Doing

The Speed Technique Every Runner Should be Doing – Strides!

Written by Kailey Lai, PRG Content Contributor, Senior, Biological Sciences, University of California, Irvine | Competitive Runner

Published: August 17th, 2026

runner sprinting track

Are you looking to improve your speed without adding another difficult workout? Running strides are short, controlled bursts of faster running that allow you to practice running fast without the demands of a full speed workout. Whether you’re training for your first 5K or your next marathon, strides can be a useful addition to your training.

What Are Running Strides?

Running strides are short periods of faster running that typically last around 20–30 seconds. They should feel fast but controlled rather than like an all-out sprint. During a stride, gradually accelerate to a fast, relaxed pace, hold that effort briefly, and then smoothly decelerate. The goal is to practice running fast while staying relaxed and maintaining good form.

Why Should Runners Do Strides?

Strides give your body an opportunity to practice running at faster speeds without completing a full speed workout. When performed consistently, strides can help runners practice quicker leg turnover, coordination, and efficient running mechanics. They can also help faster paces feel more familiar before workouts and races.

When Should You Do Strides?

Strides are commonly performed after an easy run when your body is already warmed up. They can also be included before a speed workout or race as part of a structured warm-up. Regardless of when you perform them, make sure you are adequately warmed up before increasing your speed.

How Should You Add Strides Into Your Training?

If you’re new to running strides, start with 4–6 repetitions after an easy run. Each stride can last approximately 20–30 seconds, followed by 60–120 seconds of easy walking or jogging to recover. Focus on quality over quantity and give yourself enough recovery to keep each stride fast, controlled, and relaxed.

Stay Fast and Relaxed

Adding running strides to your training is a simple way to practice running fast while staying controlled and relaxed. Make sure you’re properly warmed up, focus on good running mechanics, and prioritize quality over quantity. A few well-executed strides can add faster running to your routine without turning every day into a hard workout. Happy running!

Looking for another way to add speed and strength to your training? Check out our guide to hill repeats in Minneapolis.

Need Help from a Coach?

From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching

The Speed Technique Every Runner Should be Doing – Strides!