How to do strides. Strides should be 20 to 30 seconds in length, or approximately 80 to 100 metres, and ideally you should do them at 85 to 95 per cent of your max effort. When you finish your run, you should stretch lightly first, focusing on the muscles and joints that felt tight during your run.

How many strides should I do after a run?

For most runners, I recommend 1:40 of normal easy running between 20-second strides. More advanced runners looking for a bit more aerobic stimulus can do 20 seconds on/40 seconds easy or somewhere in between.

Do strides help running?

There are many benefits of strides, including improving your running form, helping loosen up your muscles and prevent running injury, and building your speed if you're a beginning runner. Strides are a great transition into doing your first speed workouts.