RUNNING STRIDES: WARM-UP AND SPEED BUILDING WORKOUT FOR RUNNERS | Sage Running Tips - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of RUNNING STRIDES: WARM‑UP AND SPEED BUILDING WORKOUT FOR RUNNERS from Vo2maxProductions. 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 10‑20 seconds of fast‑paced running (≈80‑100 m) performed 3‑6 times with full recovery between each rep.
Aim for 85‑90 % of your top sprint speed initially, progressing to 95‑100 % as you get comfortable.
Focus on good form: land under your center of gravity, avoid heel striking, keep arms active, and maintain a high cadence (200+ steps/min).
Use a slight downhill, grass, or track to boost stride rate while keeping impact low.
Schedule strides 2‑3 times per week, ideally after easy runs, before tempo runs, or as a pre‑race warm‑up.

Workout Example:

Warm‑up: 10‑20 min easy jog + dynamic stretching.
Perform 4 strides:
- Run 10‑20 seconds (≈80‑100 m) at ~85 % of sprint speed.
- Recover 2‑3 min (let breathing return to normal).
- Gradually increase effort on each stride (90 % → 95 % → 100 %).
Cool‑down with easy jogging.

Closing Note: Try this stride session this week and feel free to adjust the distances and paces in the Pacing app to match your own training levels. You’ll notice quicker legs, better form, and a smoother marathon pace. Keep running strong!