Strides—also referred to as pickups, stride-outs, or accelerations—are short, fast, controlled efforts designed to enhance neuromuscular function and improve running mechanics. They are distinct from sprint workouts because their primary purpose is neuromuscular activation, not metabolic conditioning.
Strides train the nervous system to recruit motor units quickly and efficiently. This improves:
Leg turnover
Coordination
Foot strike mechanics
Running economy at high speeds
Because they are performed under low metabolic fatigue, strides allow athletes to focus on:
Posture
Cadence
Relaxation at speed
Efficient force application
Each stride is short enough (10–30 seconds or 50–200 m) to avoid significant lactate accumulation. This is critical because elevated acidity impairs neural firing and reduces the quality of neuromuscular adaptation.
Duration: 10–30 seconds (50–200 m)
Effort: Fast, but not maximal
Recovery: 30–90 seconds of easy jogging
Volume: Typically 4–10 strides per session
Adequate recovery is essential. Insufficient recovery leads to lactate accumulation, which undermines the neuromuscular stimulus and turns the session into an anaerobic workout rather than a speed-coordination session.
Longer recovery enables higher-quality strides, which maximizes improvements in speed and mechanics.
Each stride should follow a controlled acceleration pattern:
Start smoothly, gradually increasing speed
Reach near-maximal controlled velocity in the middle
Maintain form and relaxation
Decelerate gradually at the end
Strides are fast but never all-out. The goal is high-quality movement, not maximal exertion.
Across a set of strides, speed may increase slightly as the neuromuscular system becomes more activated.
Performing strides on different types of terrain enhances adaptability and finishing ability:
Flat strides: Build pure turnover and form
Uphill strides: Improve power, knee lift, and force production
Downhill strides: Improve leg speed and technical control at high velocity
This variation prepares athletes for the diverse demands of race finishes.
Strides can be added:
After an easy run
During the second half of a run (as “pickups”)
After a warm-up before a workout or race
A simple structure:
Run fast for 15–25 seconds
Jog for 30–90 seconds
Repeat
Strides prime the neuromuscular system for speed, improve finishing ability, and help maintain sprint mechanics throughout the training cycle.