{"id":312460,"date":"2026-02-23T04:48:12","date_gmt":"2026-02-23T04:48:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/312460\/"},"modified":"2026-02-23T04:48:12","modified_gmt":"2026-02-23T04:48:12","slug":"im-a-top-gb-runner-and-coach-this-one-simple-exercise-will-transform-your-running","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/312460\/","title":{"rendered":"\u2018I\u2019m a top GB runner and coach \u2013 this one simple exercise will transform your running\u2019"},"content":{"rendered":"

Interval training <\/a>brings immense benefits. It can also be intimidating, particularly for those new to running. What\u2019s needed, then, is a way to sprinkle on some speed training without the accompanying sense of dread. The kind of time-efficient hack that can be easily added to any running workout (including an easy jog around the block) to help you improve speed, form and running economy<\/a>. We\u2019re talking about strides. <\/p>\n

So, what are strides?<\/p>\n

\u2018Strides are short, controlled, fast-paced running bursts,\u2019 says Charlotte Purdue, a Team GB athlete and coach at URUNN<\/a> who just so happens to be the current British Marathon Champion. \u2018They differ from sprints as they are designed specifically to activate the legs, rather than be an all-out effort, which is what you\u2019re aiming for with a sprint,\u2019 she explains.<\/p>\n

Importantly, strides are not the same as interval training, which typically involves longer reps with relatively short rests in between. Intervals are meant to be hard; strides are not. <\/p>\n

What are the benefits of strides?<\/p>\n

\u2018The main benefit of strides is that they help you work on speed and wake up your fast-twitch muscle fibers without the fatigue of a full sprint workout,\u2019 says Purdue. \u2018They\u2019re easy to add at the end of an easy run, so you don\u2019t need a separate session. They\u2019re also a great way to practice running in new race-day shoes<\/a> at a quicker pace.\u2019 <\/p>\n

Even though they are only really short bursts of activity, strides can help you get faster over longer distances because they help \u2018improve your cadence, speed,and power, which will help you find it easier to run longer distances\u2019, says Purdue. <\/p>\n

They also sharpen your coordination<\/a>, so your body gets used to running more efficiently. Over time, that means holding a quicker pace feels less tiring on longer runs.<\/p>\n

When is the best time to do strides?<\/p>\n

Another benefit of strides is that they don\u2019t require a separate session. Rather they can be added on to almost any running workout. That said, there might be some instances where you\u2019ll see particular benefits from doing them. \u2018The typical time you\u2019d do strides is after a warm-up jog, before an interval workout, or before a race<\/a> to prep your legs to push your performance,\u2019 she says. <\/p>\n

\u2018Equally, though, you can also use strides as a way to work on your form and speed when you\u2019re training, rather than just before a big event or run,\u2019 adds Purdue. \u2018In either case, the most important thing is that they should always be done once you\u2019re fully warmed up, to avoid injury.\u2019<\/p>\n

How to do strides effectively and safely<\/p>\n

Though strides are simple and stress-free, they reward good technique. \u2018Focus on keeping your eyes up, looking ahead with your shoulders relaxed, and arms pumping smoothly,\u2019 says Purdue. \u2018Think about quick, light steps to naturally lift your cadence and improve foot strike. Always pick a safe, flat surface in a loop so you can focus your full attention on your form and technique.\u2019<\/p>\n

How to do strides as a beginner<\/p>\n

\u2018Start simple,\u2019 says Purdue. \u2018Aim for 4-6 strides of about 50 meters, with a walk back as recovery<\/a>. Focus on running relaxed at roughly 70% effort and keeping good form. As you get more comfortable, you can gradually extend the distance to around 100 meters per stride.\u2019<\/p>\n

You can add strides to any workout, but if you did want some structure, Purdue says \u2018a great basis to start with could be a 30-min easy run followed by 6 x 50m strides, with a walk<\/a> back recovery, followed by a 2-min cool-down to finish up.\u2019<\/p>\n

Even if your goal isn\u2019t speed, strides can really help you transform your running by making it feel easier and by working those muscles<\/a> that don\u2019t always get airtime in your workouts. <\/p>\n

But if your goal is to get faster, well, enjoy striding towards that PB.<\/p>\n

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Fancy giving our marathon plans a try? For a limited time only, we\u2019re giving customers the chance to unlock 14 days of free access to our complete training plan library on the Runner\u2019s World UK app.<\/p>\n

UNLOCK ACCESS HERE<\/a><\/p>\n

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