How to Run Strides: 4 Types of Strides (Easiest - Hardest) - Summary - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of How to Run Strides: 4 Types of Strides (Easiest - Hardest) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Strides are fast, sub‑maximal efforts that improve mechanics, speed confidence, and overall workout quality.
Four stride variations: uphill strides (easiest), flat strides, hill sprints, and track sprints (hardest). Use them on easy, moderate, or hard days as a speed‑development tool.
Start on a gentle incline (3‑5% grade) to master form, then progress to flat ground, steep hill sprints, and finally short max‑speed track repeats.
Keep rest intervals generous (1‑2 min walking for hills, 90‑120 s for hill sprints) to stay in the “fast but not hard” zone.

Workout Example

1️⃣ Uphill Strides (Easy)

Find a 3‑5% incline.
Accelerate for ~20‑25 seconds over ~100 m, building to 95‑98 % of max speed (a bell‑curve effort).
Walk or jog easy for 1‑2 min between reps.
4‑6 reps.

2️⃣ Flat Strides (Intermediate)

Same effort on a flat track or sidewalk.
Same 20‑second effort, 100 m, 95‑98 % max speed.
1‑2 min walk between reps.
4‑6 reps.

3️⃣ Hill Sprints (Hard)

Find the steepest hill you can safely run.
Sprint all‑out for 8‑10 seconds (6‑12 seconds for beginners/advanced).
Full recovery: 90‑120 seconds easy walking/standing.
4‑6 reps.

4️⃣ Track Sprint (Hardest)

After a warm‑up, run 40‑60 m at maximal speed (8‑12 seconds).
Rest fully (walk or jog) before next rep.
4 reps, done after a warm‑up, not when fatigued.

Practical Tips

Begin with uphill strides to reinforce good form and reduce impact.
Use a 3‑5% grade for beginners; move to flat ground once comfortable.
Always warm‑up before hill or track sprints.
Avoid doing these when you’re already fatigued; risk of injury.
Incorporate strides at least every 2‑3 weeks; many runners do them 5 days a week.
Customize the paces in the Pacing app to match your own max speed or race pace.

Closing Note

Give these strides a try—start on an easy incline and work your way up. Adjust the distances and paces to suit your fitness in the Pacing app, and watch your speed and confidence grow. Happy running! 🚀