EP 103: Why Every Runner Should Be Doing Striders (Backed By Science)

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Are you doing striders in your running training?

If not, you might be leaving free speed on the table.

In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue.

We cover:

• What a strider actually is (and what it’s not)

• The difference between striders and sprinting

• How to perform them correctly (acceleration, hold, deceleration)

• Why striders improve neuromuscular efficiency

• How they help you recruit more power without heavy fatigue

• How beginners and advanced runners should use them

• When to add striders into your week

• How many to do and how to progress

Striders are short accelerations at 80–95% effort that help train your body to run faster efficiently — without the lactate buildup or stress of full speed workouts.

They’re perfect for:

• Beginner runners adding speed work

• Intermediate runners stuck at a plateau

• Advanced runners wanting more efficient speed

• Warming up before races

• Improving stride length and cadence

• Sneaking in form work without formal drills

If you want a simple way to improve speed without burnout, this is it.

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