If you’ve ever watched experienced runners warming up before a race, you’ve probably noticed something.
Just before the start, they don’t keep jogging at the same easy pace.
Instead, they do a few short bursts of faster running.
These are called strides.
They’re one of the simplest ways to prepare your body for parkrun, yet they’re often overlooked by recreational runners.
What Are Strides?
Despite the name, strides aren’t sprints.
They’re short, controlled accelerations where you gradually build your speed over 15–20 seconds before easing back down again.
The emphasis isn’t on running flat out.
It’s on running smoothly.
Think about:
- tall posture
- quick, relaxed feet
- controlled arm swing
- efficient running form
Each stride should leave you feeling sharper—not tired. Strides help activate your nervous system, improve coordination, and prepare your body for faster running.
Why They Work
One of the biggest challenges at parkrun is the jump from standing around to running at 5km effort.
Even if you’ve done an easy jog beforehand, race pace can still feel like a shock.
Strides help bridge that gap.
By briefly exposing your body to faster movement before the start, you’re preparing:
- your muscles
- your nervous system
- your coordination
- your running rhythm
Instead of feeling like you’re switching on after the gun goes, you’re already ready to run.
It’s About Quality, Not Speed
A common mistake is thinking strides should be all-out efforts.
They shouldn’t.
If you’re straining, sprinting or finishing out of breath, you’ve gone too hard.
Instead, think of them as smooth accelerations.
Build your pace gradually.
Hold that quicker rhythm briefly.
Then ease back to an easy jog or walk before repeating.
The goal is to feel more relaxed at speed—not exhausted.
How Many Should You Do?
For most parkrunners, three strides are enough.
After your easy jog:
- Run for around 15–20 seconds, gradually building to a fast but controlled pace.
- Recover with easy walking or jogging for about a minute.
- Repeat another two times.
That’s all you need.
You’ll arrive at the start line feeling awake rather than fatigued.
What You’ll Notice
The first time you include strides, you may be surprised by how different the opening kilometre feels.
Instead of spending the first few hundred metres trying to find your rhythm, you’ll often settle much sooner.
Your cadence feels smoother.
Your breathing settles faster.
Your legs respond more naturally.
It’s a subtle change—but one that can make your whole parkrun feel more controlled.
Don’t Overcomplicate It
You don’t need a stopwatch.
You don’t need exact paces.
You don’t need to overthink it.
Simply focus on moving well.
Smooth acceleration.
Relaxed running.
Good posture.
That’s far more important than hitting a particular speed.
Bringing It Back to Saturday
The goal of your warm-up isn’t just to get warm.
It’s to prepare your body to run well from the very first step.
A few well-executed strides can make that transition much easier.
So next Saturday, don’t just jog before the start.
Finish your warm-up with a few relaxed strides and notice how much smoother your parkrun begins.
If you’d like a complete Saturday morning warm-up routine—including exactly when to jog, when to perform your strides, and how to arrive at the start line feeling ready—download Arrive Ready: The Complete parkrun Warm-Up Guide: