Strides: The Secret Weapon in Your Marathon Training Arsenal

If you've ever watched elite runners warm up before a race, you've likely seen them perform a series of smooth, controlled accelerations along the track. These aren't all-out sprints—they're strides, and they're one of the most underutilized yet scientifically proven tools in marathon training. Despite taking just a few minutes to complete, strides deliver remarkable benefits that can transform your running economy, biomechanics, and race-day performance.

What Are Strides?

Strides (sometimes called "stride-outs" or "striders") are short bursts of controlled acceleration where you gradually build up to approximately 85-95% of your maximum speed, maintain that pace briefly, and then gradually decelerate. Typically lasting 15-30 seconds and covering 50-100 meters, strides emphasize smooth, relaxed running form rather than all-out effort.

Think of strides as the bridge between easy running and high-intensity speed work—fast enough to stimulate adaptation, but controlled enough to avoid significant fatigue or injury risk.

The Science Behind Strides: Why They Work

Running Economy Improvements

One of the most compelling reasons to include strides in your training comes from a landmark 2018 study by Skovgaard and colleagues. Researchers found that adding just 5-10 repetitions of 30-second near-maximal running efforts to training routines produced a 2% improvement in running economy and a 3.2% faster 10K time. Even more impressive, these improvements occurred while overall training volume decreased by 36%.

The physiological changes observed included better energy utilization in slow-twitch muscle fibers and improved muscle force transmission. Research published in the Journal of Strength and Conditioning Research in 2017 similarly demonstrated that trained trail runners who completed two weeks of 4-7 × 30-second hard efforts improved their 3K time trial performance by approximately 6%.

Neuromuscular Coordination

Running isn't just about cardiovascular fitness—it's a highly coordinated movement requiring precise timing between your brain and muscles. A 2024 meta-analysis in Sports Medicine highlighted how faster-paced efforts like strides improve neuromuscular coordination by enhancing motor unit recruitment patterns and muscle fiber synchronization.

Well-trained runners demonstrate significantly more refined muscle recruitment patterns compared to novice runners, with decreased muscle co-activation, less variability between strides, and shorter durations of muscle activity. Strides help develop these efficient patterns by repeatedly practicing controlled, fast running.

Biomechanical Refinement

Strides serve as dynamic running drills that reinforce proper mechanics. When performed correctly, they encourage:

• Optimal stride frequency and length relationship
• Reduced vertical oscillation
• Improved leg stiffness (beneficial for elastic energy return)
• Better alignment between ground reaction forces and leg axis
• More efficient arm swing coordination
• Midfoot or forefoot striking patterns

Research indicates that runners naturally optimize their biomechanics through continued practice at faster speeds, making strides an effective tool for developing economical running form.

Fast-Twitch Fiber Development

While marathon training predominantly develops slow-twitch endurance fibers, maintaining fast-twitch fiber capabilities is crucial for race-day surges, finishing kicks, and overall running economy. Strides provide sufficient stimulus to prevent fast-twitch fiber atrophy while converting less efficient Type IIx fibers into more fatigue-resistant Type IIa fibers.

A 2024 systematic review found that neuromuscular training protocols showed particular effectiveness in improving running economy, with strides being a key component of these interventions.

The Performance Benefits for Marathoners

You might wonder: "Why should I care about 30-second bursts of speed when I'm training to run 26.2 miles?" The answer lies in how these brief efforts create a ripple effect throughout your training:

Elevated Performance Ceiling: By developing maximum sustainable output through strides, you raise the ceiling on your submaximal capabilities. Athletes typically perform within a certain percentage range of their short stride speed in longer events. Improving that top-end speed indirectly improves your marathon pace potential.

Maintaining Speed During High-Mileage Phases: During heavy aerobic training blocks, it's challenging to include traditional speed workouts without excessive fatigue. Strides provide a low-impact method to maintain leg turnover and speed without compromising recovery.

Injury Prevention Potential: Research from the University of Wisconsin demonstrates that subtle increases in stride rate can reduce energy absorption at lower extremity joints. While strides don't directly manipulate stride rate, the improved neuromuscular control they develop helps runners naturally optimize their gait patterns, potentially reducing injury risk.

Race-Day Preparation: Performing strides as part of your warm-up routine before races and hard workouts activates fast-twitch muscle fibers and primes your neuromuscular system for faster running. This "wake-up call" helps your body transition smoothly from warm-up pace to race pace.

How to Perform Strides Correctly

The Basic Technique

1. Location: Find a flat, safe surface—a track straightaway, park path, or quiet road works perfectly.

2. Acceleration Phase (5-8 seconds): Begin at an easy pace and gradually accelerate, focusing on smooth form rather than explosive power.

3. Maintenance Phase (5-10 seconds): Hold your near-maximum speed (85-95% effort). You should feel fast but controlled, not straining.

4. Deceleration Phase (3-5 seconds): Gradually slow down to a jog or walk.

5. Recovery: Walk or jog easily for 60-90 seconds between repetitions, allowing your heart rate to recover fully.

Form Cues to Remember

• Posture: Maintain tall, upright posture with a slight forward lean from the ankles (not the hips)
• Arm Swing: Keep your arms relaxed, swinging forward and back (not across your body)
• Leg Action: Focus on quick, light turnover rather than reaching with your legs
• Breathing: Stay relaxed enough that you could speak if needed
• Facial Expression: Keep your jaw and face relaxed—tension here indicates you're working too hard

Common Mistakes to Avoid

• Running at 100% all-out effort (strides should feel controlled and smooth)
• Taking insufficient recovery between repetitions
• Performing strides when already fatigued from a hard workout
• Neglecting the gradual acceleration and deceleration phases
• Tensing up or running with poor form

How to Integrate Strides into Marathon Training

For Beginners (First Marathon)

Start with 4 × 20-second strides once per week, performed at the end of an easy run. This introduces your body to faster running without overwhelming your system.

Sample Week:

• Easy Run + 4 × 20-second strides
• Recovery Run
• Easy Run
• Long Run
• Easy Run
• Rest or Cross-Training
• Easy Run

For Intermediate Runners

Progress to 6-8 strides twice per week, varying when you perform them:

• Post-easy run for turnover development
• Pre-workout as activation
• Pre-race as part of warm-up routine

Sample Week:

• Easy Run + 6 × 20-second strides
• Tempo Run (preceded by 4 × 20-second strides in warm-up)
• Recovery Run
• Long Run
• Easy Run + 6 × 25-second strides
• Rest or Easy Run
• Interval Workout (preceded by 4 × 20-second strides in warm-up)

For Advanced Marathoners

Incorporate 6-10 strides three times per week at various intensities and durations (20-30 seconds). Advanced runners can also include longer "float" efforts of 40-60 seconds at slightly lower intensities (80-85% max).

Strategic Placement:

• Easy Days: 6-8 × 20-second strides to maintain speed
• Workout Days: 4-6 × 20-second strides in warm-up for neural activation
• Long Run Days: Optional 4-6 × 20-second strides in the first mile to establish rhythm

Race Week Protocol

In the week leading to your marathon, include strides to keep your legs feeling sharp without inducing fatigue:

• 7 days out: Easy run + 6 × 20-second strides
• 4 days out: Easy run + 4 × 20-second strides
• 2 days out: Easy shakeout + 3-4 × 15-second strides
• Race day: 4-6 × 20-second strides after 10-15 minute warm-up jog

Progression and Periodization

Building Volume

Begin conservatively and progress gradually:

Weeks 1-2: 4 × 20 seconds Weeks 3-4: 6 × 20 seconds Weeks 5-6: 6 × 25 seconds Weeks 7+: 8 × 25-30 seconds

Seasonal Considerations

Base Building Phase: 4-6 strides once weekly, emphasizing form and consistency

Build Phase: 6-8 strides twice weekly, developing speed alongside increasing mileage

Peak Phase: 6-10 strides 2-3 times weekly, maintaining sharpness during highest training loads

Taper Phase: Reduce to 4-6 strides 1-2 times weekly, preserving neuromuscular readiness while recovering

The Evidence: What Elite Coaches Say

Legendary coach Jack Daniels emphasizes in "Daniels' Running Formula" that strides improve running economy and prepare runners for faster paces as fitness progresses. Steve Magness, in "The Science of Running," describes strides as essential for maintaining speed during heavy aerobic training periods, as they reinforce proper biomechanics and recruit fast-twitch muscle fibers in a semi-fatigued state.

Survey virtually any elite training log, and you'll find strides as a near-universal element, regardless of event distance. From 5K specialists to ultramarathoners, successful runners recognize that these brief efforts create complex adaptations affecting muscle fiber protein expression, neuromuscular coordination, biomechanical efficiency, and maximum sustainable output.

Beyond the Stopwatch: The Holistic Benefits

While the physiological benefits of strides are well-documented, don't overlook the psychological advantages:

• Confidence Building: Regular practice at faster paces makes race pace feel more manageable
• Mental Preparation: Strides train your mind to stay relaxed at uncomfortable speeds
• Breaking Monotony: These short efforts add variety to easy run days
• Form Awareness: The focused nature of strides enhances body awareness and mechanical efficiency

Final Thoughts: Small Investment, Significant Returns

In marathon training, we're constantly balancing the stress of hard workouts with adequate recovery. Strides occupy a unique sweet spot—providing meaningful adaptations in neuromuscular coordination, biomechanics, and running economy without the significant recovery demands of tempo runs or interval sessions.

The research is clear: runners who consistently include strides in their training demonstrate improved performance markers, from running economy gains of 2% to time trial improvements of 3-6%. For marathon training specifically, where maintaining speed during high-mileage phases presents a perpetual challenge, strides offer an elegant solution.

Start simple. Add 4-6 strides to the end of one easy run this week. Focus on smooth, relaxed form at 85-90% effort. Recover fully between repetitions. Then watch as this minimal time investment—typically just 5-10 minutes per session—begins transforming your running economy, turnover, and ultimately, your marathon performance.

The secret weapon isn't so secret anymore. The question is: are you using it?

Key Takeaways

• Strides are 15-30 second controlled accelerations to 85-95% max effort
• Scientific research shows 2% improvements in running economy and 3-6% faster race times
• Benefits include enhanced neuromuscular coordination, improved biomechanics, and maintained speed
• Perform 4-10 repetitions, 1-3 times per week depending on experience level
• Include them post-easy runs, pre-workouts, and before races for optimal results
• Focus on smooth, relaxed form—not all-out sprinting
• Take full recovery (60-90 seconds) between repetitions
• Consistency matters more than perfection in execution