Running Strides: Benefits and How to Do Them Right

Most runners have heard that running strides (also called “wind sprints”) are worth doing — but the why and how often remain unclear.

Even Jack Daniels’ Running Formula mentions strides, yet offers little explanation of their physiological effects.

This article breaks down the science of strides — why they work and how to execute them properly, from an exercise physiology perspective.

Strides are a training staple for everyone from 100m sprinters to full marathon runners. If you want to run faster, they’re non-negotiable.

What Are Running Strides?

A stride is a short burst of fast, relaxed running — not a full sprint.

Wind sprints (strides) are 15–20 seconds of light, quick running (not dashes), repeated with 45–60 seconds of rest between reps. A gentle uphill can also be used.

Jack Daniels’ Running Formula, 4th Edition, p.150

Because the work-to-rest ratio is roughly 1:3, the appropriate pace for strides is around repetition (R) pace — approximately your 1500m race pace.

Strides are not all-out efforts. The perceived exertion should feel like 80–90% of maximum effort. In English-speaking running communities, this drill is simply called strides.

4 Benefits of Running Strides

Here’s what strides do for your body.

Recruiting Fast-Twitch Fibers for More Speed

The most important benefit of strides is increased fast-twitch fiber recruitment and muscular power (top speed).

As exercise intensity rises, the type of muscle fibers recruited changes. The figure below shows the relationship between exercise intensity and muscle fiber recruitment.

Up to about 40% of VO2 max, only slow-twitch fibers (Type I) are recruited. Between 40–75% VO2 max, intermediate fast-twitch fibers (Type IIa) are added. Above 75% VO2 max, fast-twitch fibers (Type IIx) begin to contribute.

Strides run at roughly R pace — above 100% VO2 max — heavily recruit Type II fast-twitch fibers.

Research shows that sustained sprint training significantly increases the proportion of fast-twitch fibers (Type IIa)※1. Running repeatedly at high intensity activates fibers that rarely get used in normal training, and the nervous system adapts over time to recruit them more efficiently.

The result: better fast-twitch fiber recruitment and a higher top speed.

Maintaining Glycolytic Function

When you run fast, your body burns stored carbohydrates. The system that rapidly converts carbs into energy is called the glycolytic system — an anaerobic metabolic pathway that produces energy without oxygen.

If your training consists mainly of long, slow runs geared toward marathon prep, glycolytic function gradually declines. This system depends on specific enzymes — phosphofructokinase (PFK) and lactate dehydrogenase (LDH), among others. Sprint training and high-intensity work have been shown to significantly increase these enzyme activities※2.

Without high-intensity training, those enzymes remain underactive. When you then try to run fast, energy production can’t keep up — meaning your body simply loses its ability to run at speed.

Adding strides to a marathon-focused training plan preserves enough glycolytic capacity to support faster running when it matters most.

Improved Running Economy at Race Pace

Regular strides improve your comfort at speed — and the mechanism is running economy (the amount of oxygen needed to sustain a given pace).

Aerobic base training (easy running) is the primary driver of running economy, but research shows that adding high-intensity intervals can improve it further※3.

Better running economy means the same pace feels less taxing — which translates directly to better running form at marathon pace. You arrive at goal pace with more in reserve.

Injury Prevention for High-Intensity Workouts

Strides also act as injury prevention for harder sessions.

Think of it this way: a powerlifter who regularly benches heavy weight can do push-ups without any risk of injury. The body is already adapted to the demand.

The same logic applies to running. A body accustomed to fast paces is much less likely to get hurt when running at slightly slower speeds.

VO2 max intervals are already very demanding. By regularly running strides at an even faster pace, your body arrives at those hard sessions already adapted to fast movement — significantly reducing the risk of muscle injury.

How to Add Strides to Your Training

Here are the two main ways to do strides.

Basic Strides (at R Pace)

Here’s the Daniels definition one more time:

Wind sprints (strides)

15–20 seconds of light, quick running repeated with 45–60 seconds of rest between reps (not dashes)

Jack Daniels’ Running Formula, 4th Edition

Based on this structure, R pace is the right target for strides. R pace sits at 105–120% VO2 max — an intensity where fast-twitch fibers are fully recruited. In race terms, that’s your 800m to 1500m race pace at roughly 90% effort.

If you need to dial it back, the minimum effective pace is around 3,000–5,000m race pace (≈ 100% VO2 max).

Extending to 200m brings the workout closer to race-specific stimulus.

Hill Strides

Hill strides (also called hill sprints) involve running hard up an incline. While top speed is lower than on flat ground, the uphill grade demands greater force output — which effectively recruits fast-twitch fibers.

For hill strides, a gradient of 3–5% is recommended.

Research shows that steeper inclines increase force-oriented stimulus※4. However, steeper grades also lengthen ground contact time and shorten stride length — pulling the movement pattern further from flat-ground running form.

The goal of hill strides for distance runners is to recruit fast-twitch fibers while keeping form close to flat-ground running. A 3–5% grade hits that sweet spot: enough load to stimulate fast-twitch recruitment without compromising race-specific mechanics.

For recreational runners who rarely get to run fast, finding a suitable gentle hill and adding strides at the right intensity is one of the most accessible ways to improve marathon performance.

References

※1 Abernethy PJ, Thayer R, Taylor AW (1990) “Acute and chronic responses of skeletal muscle to endurance and sprint exercise. A review” Sports Medicine

※2 MacDougall JD, Hicks AL, MacDonald JR, McKelvie RS, Green HJ, Smith KM (1998) “Muscle performance and enzymatic adaptations to sprint interval training” Journal of Applied Physiology

※3 Barnes KR, Kilding AE (2015) “Strategies to improve running economy” Sports Medicine

※4 Delaney JA, McKay BA, Radcliffe J, et al. (2022) “Uphill sprinting load- and force-velocity profiling: Assessment and potential applications” Journal of Sports Sciences