👉 Strides. Most runners skip them — but they’re one of the simplest ways to build speed, coordination, and efficiency without hard workouts. Here’s why strides work so well: 1️⃣ Neuromuscular activation: They train your brain and muscles to communicate faster, improving turnover and running economy. 2️⃣ Form reinforcement: Short bursts (15–25 sec) at ~90–95% effort help you rehearse good mechanics under light fatigue. 3️⃣ Smooth transition: Doing strides after easy runs preps your legs for fast

Even in my 60s I makes sure I run strides regularly to keep up my leg speed…. But what are they: Strides are 10-20 second accelerations where you start at a jog, build to about 90- 95% of your max speed, then gradually slow to a stop. Benefits: - speed development - help increase cadence/turnover - increase your running economy - improve your form - they metabolically prepare you to run fast When should you run strides: - after an easy run - before an interval session - before a race How often: