Striders: The Speed Work Hack Every Runner Should Be Doing
What if I told you there’s a way to get faster that takes 20 to 30 seconds, doesn’t leave you exhausted, and works for beginners and elite runners alike? It’s not a gimmick. It’s not a fancy workout. It’s striders—and they’re my number one running hack that so many people are sleeping on.
I’m Dr. Alyssa Olenick. I have a PhD in exercise physiology, and I’m a runner and running coach. Let me break down exactly what striders are, how to do them, when to use them, and why they’re one of the most underestimated tools in your running toolbox.
“Something as simple as 20–30 seconds of faster running a few times a week can’t actually make me faster… right?”
🚨 MYTH BUSTED: Striders are one of the most research-backed, simple, and effective ways to get faster—without the fatigue of traditional speed work.
We actually have studies showing that striders help make runners faster despite being such a simple and easy thing to do. They’re almost a free cheat code: you get the speed stimulus without the physiological fatigue or lactate accumulation that comes with sustaining hard efforts for longer periods. And yet, so many runners—including me, if I’m being honest—forget or skip them. Let’s fix that.
What Exactly Is a Strider?
A strider is a short acceleration and deceleration drill done at about 80–95% of your max running speed. These are not all-out sprints. You’re not taking sprinting form or going 100% effort like you would in a high school track race. Think of it as a fast, fluid running effort—opening up your stride naturally while staying relaxed and controlled.
🔑 Key Point: A strider is roughly 20–30 seconds long (or a flat distance if you’re at a track). You’re accelerating into it, holding a fast but controlled pace, and decelerating back out. It should feel smooth and natural—not like you’re white-knuckling a sprint.
How to Do a Strider: The Three-Phase Breakdown
Think of a strider in three equal parts:
The Three Phases of a Strider (Using a 30-Second Example):
Phase 1: Accelerate (~10 seconds) → Jog into the start and gradually build speed. You’re gaining momentum and picking up pace smoothly—not exploding off the line.
Phase 2: Hold (~10 seconds) → Maintain about 85–90% of your max running speed. This is a fast running effort, not a sprint. Your stride is long and natural, arms flowing with the movement, form relaxed and controlled.
Phase 3: Decelerate (~10 seconds) → Gradually slow back down to a jog or recovery pace. No abrupt stopping—ease out of it just like you eased into it.
The big emphasis here is on opening up your stride naturally while maintaining relaxed, fluid running form. You’re not overexerting yourself. You’re practicing faster running paces with ease for a short burst and then coming back down.
Why Striders Actually Work
Striders are effective for everyone from recreational runners to elites because they deliver real training benefits without the cost. Here’s what they’re doing for your body:
What Striders Train:
Neuromuscular priming → They teach your nervous system to recruit type 2 muscle fibers more efficiently—the ones responsible for power and speed.
Running economy and form → They help you figure out your personal stride length, cadence, and running mechanics in a low-stress environment.
Pace comfort → They build confidence and comfort at faster paces you might not sustain yet in longer intervals or race efforts.
Speed stimulus without fatigue → You get a tiny dose of the stress and stimulus of fast running without the lactate accumulation or physiological fatigue of a full speed workout.
Think of striders as a free cheat code: more time at faster paces across your week that translates into faster race goals and harder efforts getting easier—without the recovery cost of traditional speed work.
When and How Often to Do Striders
There are several great times to use striders in your training:
Best Times to Add Striders:
At the end of an easy run → This is the best and most common place for them. Finish your zone 2 run and tack on a few striders before you cool down. You’re not super fatigued, so the quality stays high.
As a warm-up for speed workouts or hard interval sessions → A few striders before your quality session helps your body warm up to faster paces and prepares your neuromuscular system for the work ahead.
Before a race → Use them in your pre-race warm-up to practice a little bit of race pace without accumulating any fatigue before the gun goes off.
On hills → Take your striders to a hill for added strength and power stimulus. Great for trail runners or anyone who struggles with inclines. As we say: hills pay the bills.
🔑 Key Point: How Many and How Often
Start with 1–2 days per week and build up to 3 days. Rest 60–90 seconds between each strider. For reps: beginners should start with 3–5 striders, and more intermediate to advanced runners can work up to 6–10 striders after a workout. Start small and build.
Striders for Beginners: Your Gateway to Speed Work
If you’re a newer runner who wants to start adding speed to your training but isn’t ready for full interval sessions, striders are where you start. They’re the gentlest, most accessible on-ramp to faster running because they’re short, controlled, and don’t pile on intensity or volume all at once.
You’re just getting used to what faster paces feel like in your body—building that comfort and confidence—without the risk of overdoing it or getting injured from too much too fast too soon.
Bonus: Striders as Pickups
You can also take the strider concept and translate it into what I like to call pickups—short 20 to 30 second hard running efforts mixed into the end of a run. These are slightly different from striders in that you’re pushing with harder accelerations rather than smooth and controlled ones, but the principle is the same: short bursts of faster running that build speed without crushing you.
Pickups are a great next step once you’re comfortable with striders and want to push the intensity up a notch.
⬇ THE BOTTOM LINE
Striders are one of the simplest, most effective, and most underused tools in running. They help you get faster, improve your running form and efficiency, and prime your neuromuscular system—all in 20–30 second bursts with almost zero fatigue cost. Whether you’re a beginner looking to dip your toes into speed work or an experienced runner wanting to accumulate more time at faster paces, striders belong in your program. Stop sleeping on them.
✅ YOUR ACTION PLAN:
1. Start this week. Pick one easy run and add 3–4 striders at the end. Rest 60–90 seconds between each.
2. Follow the three-phase structure. Accelerate in, hold at 85–90% effort, decelerate out. Keep it smooth, relaxed, and natural.
3. Build gradually. Work up to 2–3 days per week and increase reps as you get comfortable (up to 6–10 for more experienced runners).
4. Use them strategically. End of easy runs, warm-up for speed sessions, pre-race warm-up, or on hills for extra stimulus.
5. Remember: these aren’t sprints. Fast and fluid, not short and explosive. You should feel smooth and controlled, not like you’re dying.
6. Don’t skip them. They’re easy to forget, but that’s exactly why you should be intentional about building them into your plan.
🏃 Want a Running Program That Programs This for You?
The Lyss Method offers over 30 running programs—from absolute beginner to marathon and trail distances—that intelligently build in striders, speed work, and everything you need to get faster. Take our quiz to find the right program for your goals, or email us at hello@thelyssmethod.com and a coach will personally help you build out your running timeline.
Find Your Program →
Keywords: what are striders running, how to do striders, striders for beginners, running striders explained, how to get faster at running, speed work for beginners, strider drill running, striders before race, striders after easy run, running drills for speed, neuromuscular running drills, running form drills, how many striders per week, striders vs sprints, beginner speed work running, running pickups
