Running Strides and Drills: Build Speed and Improve Form

Strides and drills are the secret weapons of efficient runners. These short, focused efforts build speed, reinforce good form, and activate fast-twitch muscle fibers—all without the fatigue of traditional speed work.

This guide covers how to integrate strides and drills into your training.

What Are Strides?

The Definition

Strides (also called "pickups" or "accelerations") are short bursts of fast running—typically 15-30 seconds or 80-100 meters. You accelerate smoothly to near-top speed, hold briefly, then decelerate. The effort is fast but controlled, never all-out sprinting.

The Feel

• Start: Easy jog
• Build: Smooth acceleration over 5-7 seconds
• Middle: Fast, relaxed running (90-95% effort)
• Finish: Gradual deceleration
• Recovery: Walk or easy jog for 60-90 seconds

What Strides Are NOT

• Not sprinting (controlled, not maximum)
• Not intervals (too short, full recovery)
• Not racing (smooth and relaxed)
• Not stressful (shouldn't feel hard)

Benefits of Strides

Neuromuscular Activation

• Wake up fast-twitch muscle fibers
• Improve coordination at speed
• Build muscle memory for fast running
• Prime nervous system for harder efforts

Form Reinforcement

• Practice good mechanics at speed
• Build habits that transfer to racing
• Feel what efficient running feels like
• Self-correct form issues

Speed Development

• Leg turnover improves
• Ground contact time decreases
• Power output increases
• Running economy improves

Workout Preparation

• Perfect warm-up before intervals or tempo
• Transition from easy to hard running
• Mentally prepare for faster efforts
• Gradually increase intensity

Easy to Recover From

• Short enough to avoid significant fatigue
• Full recovery between efforts
• Can do frequently (3-5x per week)
• Minimal injury risk

How to Run Strides

Step-by-Step Execution

1. Find Your Spot

• Flat surface (grass, track, or road)
• 100+ meters of clear running
• Preferably soft surface for reduced impact

2. Start Easy

• Begin at easy jog pace
• Relaxed, controlled

3. Accelerate Smoothly

• Gradually pick up speed over 5-7 seconds
• Think "building" not "exploding"
• Stay relaxed through the acceleration

4. Hold Fast Pace

• Run fast for 10-15 seconds
• 90-95% of top speed
• Focus on form: quick feet, relaxed shoulders, forward lean

5. Decelerate Gradually

• Coast down over final 5-7 seconds
• Don't slam on the brakes
• Smooth transition back to easy

6. Recover Fully

• Walk or very easy jog for 60-90 seconds
• Breathing should return to normal
• Legs should feel fresh for next stride

Form Cues During Strides

• Tall posture: Run proud, don't slouch
• Quick turnover: Fast feet, not long strides
• Relaxed arms: Shoulders down, arms swinging
• Light feet: Land softly, push off quickly
• Forward lean: Slight lean from ankles, not waist

When to Do Strides

After Easy Runs

• 4-6 strides at the end of easy runs
• Adds speed work without workout stress
• Great way to include strides 3-4x per week
• Example: 40 min easy + 6 x 20 sec strides

Before Workouts (Warm-Up)

• 4-6 strides after jogging, before intervals
• Activates muscles for hard effort
• Bridges easy running and speed work
• Example: 15 min jog + drills + 4 strides → workout

Before Races

• 4-6 strides 15-20 minutes before start
• Final preparation for race effort
• Shakes out nerves
• Primes legs for fast running

During Long Runs

• Occasional strides break up monotony
• Keeps legs responsive
• Prevents shuffling
• Example: 4 strides at miles 5, 10, and 15 of a 20-miler

Sample Stride Sessions

Basic Stride Session

• After easy run
• 6 x 20-second strides
• Walk 60-90 seconds between
• Focus on smooth, relaxed speed

Pre-Workout Warm-Up

• 10-15 min easy jog
• Dynamic stretches (leg swings, high knees, butt kicks)
• 4 x 15-second strides (building effort: 70%, 80%, 90%, 90%)
• 2-3 min easy jog → start workout

Race Day Warm-Up

• 10-15 min easy jog
• Light dynamic stretches
• 4-6 strides (starting 15-20 min before race)
• Stay warm until start

Running Drills

What Are Running Drills?

Running drills are exaggerated movement patterns that reinforce good form, build coordination, and prepare the body for faster running. They isolate specific aspects of running mechanics.

Benefits of Drills

• Improve form: Build muscle memory for efficient running
• Increase mobility: Dynamic flexibility work
• Activate muscles: Prepare for harder running
• Build coordination: Neuromuscular patterning
• Prevent injury: Strengthen running-specific movements

Essential Running Drills

High Knees

How: Drive knees up toward chest while jogging forward, quick arm action Focus: Hip flexor activation, knee drive, quick turnover Distance: 20-30 meters Why: Builds knee lift and turnover speed

Butt Kicks

How: Kick heels up toward glutes while jogging forward Focus: Hamstring activation, quick leg recovery Distance: 20-30 meters Why: Improves leg recovery speed, reduces overstriding

A-Skips

How: Skip with exaggerated knee drive, quick pop off ground Focus: Coordination, knee drive, elastic rebound Distance: 20-30 meters Why: Develops power and coordination at speed

B-Skips

How: A-skip motion plus leg extension before landing Focus: Hip extension, hamstring activation Distance: 20-30 meters Why: Builds hip extension power and range of motion

Carioca (Grapevine)

How: Side shuffle with legs crossing over each other Focus: Hip mobility, lateral movement Distance: 20-30 meters each direction Why: Improves hip mobility and coordination

Bounding

How: Exaggerated running with long, powerful strides and high knee lift Focus: Power, hip extension, flight time Distance: 30-40 meters Why: Builds explosive power and strength

Straight-Leg Bounds

How: Bound forward with straight legs, quick ground contact Focus: Hamstring activation, stiff ankle Distance: 20-30 meters Why: Develops elastic rebound and hamstring strength

Ankling

How: Short, quick steps with minimal knee lift, focus on ankle dorsiflexion Focus: Ankle stiffness, quick ground contact Distance: 20-30 meters Why: Improves ground contact efficiency

Sample Drill Routines

Basic Pre-Run Routine (5 minutes)

1. Leg swings (front/back): 10 each leg
2. Leg swings (side to side): 10 each leg
3. High knees: 20 meters
4. Butt kicks: 20 meters
5. A-skips: 20 meters
6. Carioca: 20 meters each direction

Complete Drill Session (10-15 minutes)

1. Easy jog: 5 minutes
2. Leg swings: 10 each direction
3. High knees: 2 x 20 meters
4. Butt kicks: 2 x 20 meters
5. A-skips: 2 x 20 meters
6. B-skips: 2 x 20 meters
7. Carioca: 20 meters each direction
8. Bounding: 2 x 30 meters
9. 4-6 strides

Quick Warm-Up (Before Workout)

1. Jog: 10 minutes
2. High knees: 20 meters
3. Butt kicks: 20 meters
4. A-skips: 20 meters
5. 4 strides (building) → Start workout

Programming Strides and Drills

Weekly Integration

• Strides: 3-5 times per week (after easy runs)
• Drills: 2-3 times per week (before workouts or as warm-up)
• Total time: 5-15 minutes per session

Sample Week

| Day | Session | |-----|---------| | Monday | Easy run + 4 strides | | Tuesday | Drills + strides → intervals | | Wednesday | Easy run | | Thursday | Easy run + 6 strides | | Friday | Rest | | Saturday | Drills + strides → tempo | | Sunday | Long run + 4 mid-run strides |

Common Mistakes

Strides Too Hard

Problem: Running strides like sprints, getting fatigued Fix: Controlled 90-95%, smooth and relaxed, not all-out

Skipping Recovery

Problem: Not walking between strides, turning into interval session Fix: Full 60-90 second recovery, breathing returns to normal

Poor Form in Drills

Problem: Sloppy execution defeats the purpose Fix: Quality over quantity, slow down to nail the pattern

Doing Drills When Fatigued

Problem: Form breaks down, reinforcing bad habits Fix: Drills when fresh, typically at start of session

Inconsistency

Problem: Doing strides once a month won't help Fix: Regular practice (3-5x per week) for lasting improvement

The Bottom Line

Strides and drills are small investments with big returns. A few minutes of focused work builds speed, improves form, and activates muscles—without the recovery cost of hard intervals.

Add 4-6 strides to the end of your easy runs. Do a short drill routine before workouts. Make these habits, and watch your running efficiency improve.

The fastest runners in the world do strides and drills regularly. Not because they have to, but because these simple practices keep them fast, efficient, and injury-free. You should do the same.