You’ve got your training plan, your mileage is building nicely, and you’re hitting your runs consistently, but are you also doing the little things that keep you healthy and fast?

Here’s the truth: most runners skip strides, drills, and strength because they seem “optional.” We’ve all been there! You’ve finished your run and you are just ready to get on with your day. But those 10 extra minutes can make a difference in your running form, strength, and running economy.

We’ve got a simple routine for all three that takes less than 15 minutes. Here’s exactly what to add this week to your running routine so you can start seeing the benefits right away.

Strides: Your Speed Maintenance Tool

Strides have a BIG bang for their buck. They benefit all levels of runners, they do not take much time, and they do not over tax the body. 

• What they are: 15-30 second accelerations to ~90% effort, done after an easy run. This is usually 50-100 meters for most runners.
  
• Why they matter: Strides remind your legs how to run fast without fatiguing you. Strides improve running economy, neuromuscular coordination, and keep “fast-twitch” fibers engaged. Since they are short, they are not as taxing on the body as a full blown speed session.
  
• How to do them: Run 4-6 strides after 2 easy runs per week. Recover (walk, jog, or stand) about 1 minute between strides. Think smooth and relaxed, these are NOT an all out sprint! (Save that speed for a different workout.) Total time: 10 minutes.

Drills: Your Form Tune-Up

Drills help incorporate many of the mechanics of running into repeated movements. This helps aid your running mobility and give you muscle memory for your running form.

• What they are: Simple movements like high knees, butt kicks, skipping, cariocas, and straight legged runs that improve coordination.
  
• Why they matter: They reinforce efficient running form, improve mobility, and prep your muscles for faster running. Drills are great to incorporate into your warm up before any run, especially speed work.
  
• How to do them: Pick 2 to 3 drills and do them after your warm-up once a week. We like to do them before our speed work to help with mobility to hit those faster speeds. Total time: 5 minutes.

Strength: Your Injury Prevention Plan

Strength training is a must do for every runner. Not only will it improve muscular power and endurance, but it also helps strengthen the tendons and ligaments helping to prevent injury.

• What it is: Bodyweight or light strength training focused on hips, glutes, and core.
  
• Why it matters: Weak hips and glutes are one of the biggest contributors to running injuries. Strength training just 2x per week can reduce your injury risk significantly and improve your running power
  
• How to do it: 2 short sessions per week. Start with 2 to 3 sets of each exercise with 8 to 10 reps each. You can start with body weight and add weights as you progress. 

How To Add Strides, Drills, & Strength Into Your Week

Not sure where to start? Here’s an easy way to add strides, drills, and strength into your training THIS WEEK.

1. After 2 easy runs this week: Do 4 x 20-second strides with a slow jog or walk back to recover.
   
2. Once this week: Pick two drills and spend 5 minutes on them after your warm-up. Try it before your speed work!
   
3. Twice this week: Do a mini-strength session using bodyweight only.

 BONUS: Download our free body weight strength training plan for runners.

Consistency isn’t just about getting your miles in. It’s about showing up for the little habits that keep you running long term. Even five minutes of drills or strength work is enough to make a difference. Stack these habits onto your runs so they become automatic.

Want to get more training tips to help you run faster and stronger? Subscribe to get our tips delivered weekly.