If the World Record Holder at parkrun tells you he has a secret weapon for your training, you listen. Andy Baddeley, founder of the Running Channel is a big fan of strides and so am I.

If you’re at Hastings parkrun on a Saturday and see a group of us sprinting up and down the Gardens at 9:40, that’s what we are doing.

What are Strides?

Strides are a short burst of speed, anywhere between 20-30 seconds over a distance of 50-100 metres. You can do 4-8 reps.

How do you do Strides?

Build up your pace for a few seconds before hitting close to top speed for 15-20 seconds before easing off at the end.

When to do Strides?

The best time is after an easy run or before a tough workout or race. Ideally twice a week.

What are the benefits of Strides?

Firstly they add some speed into your training. They only take 5-10 minutes to complete and they encourage good running form. You’ll naturally generate more knee lift, a longer stride length, quicker cadence and more powerful arm drive.

They are a very useful warm up drill too as they will increase your heart rate and the blood circulation. Elite runners can be found doing strides before almost every race, including a Marathon.

If you are looking to improve your running, whether it be to get faster or just improve your biomechanics then adding strides to your weekly routine is a must!

If you are new to strides start off gradually. 4 x 50 metres would be a sensible starting point and slowly build up towards 8 x 100 meters.