Short Stride Run
Short Stride Run is a safe first rung on the ladder, using pure bodyweight leverage to deliver heart-rate control at real speed.
How to do Short Stride Run
- Find an open space or a treadmill to perform the exercise.
- Stand tall with your feet hip-width apart.
- Start jogging in place, lifting your knees high and pumping your arms.
- After a few seconds, start taking short strides forward, maintaining a quick pace.
- Continue running with short strides for the desired duration or distance.
Short Stride Run Sets and Reps by Goal
Strength
6 rounds of 20 seconds hard with 100 seconds of easy movement between. Track rounds completed at full quality, not total time on the clock.
Hypertrophy
5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have.
Endurance
15-20 minutes at a pace you could hold a short conversation through. Hold the same effort from the first round to the last.
Common Short Stride Run Mistakes
Rushing the reps until the shape of the movement disappears
Slow down to the fastest pace where each rep still looks identical.
Skipping the easy portion between hard efforts
Treat recovery as prescribed work so the next effort keeps its quality.
Easier and Harder Than Short Stride Run
Swap Short Stride Run For
Short Stride Run — Frequently Asked Questions
How do you do the Short Stride Run?
Find an open space or a treadmill to perform the exercise. Stand tall with your feet hip-width apart. Start jogging in place, lifting your knees high and pumping your arms. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Short Stride Run work?
The Short Stride Run primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.
How many sets and reps of the Short Stride Run should I do?
For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Short Stride Run good for beginners?
Yes. The Short Stride Run is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Short Stride Run?
Try the Stationary Bike Run, Walking On Incline Treadmill or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
