Strides are relaxed and controlled bursts of speed ranging anywhere from 60 meters to 200 meters, or 20-35 seconds. They can be used in variety of ways to enhance your training. The goal of a stride is to maintain good running form, while accelerating into a hard effort (85% – 95% of max). Strides are NOT a race and you should not be straining to complete them; instead, you should focus on running fast while relaxed.
Many runners don’t think to incorporate strides into their training, but strides are a great way to introduce faster speed workouts. Plus, distance running can be monotonous and can leave you feeling stale after long periods of training. Incorporating strides will stress your body in a new way and will strengthen your fast-twitch muscle fibers without breaking you down.