Why Strides Are Important. Three Reasons to Add Strides to your Training Plan. I would argue that strides are the most beneficial thing to add to your training plans. Strides are short sprints at 85-95% effort. They are commonly added at the end of easy runs or before a race or workout. Strides have MANY benefits. A few of those are listed below. How to: A stride should be done at 85-95% of your max effort, last about 20-30sec or 80-100meters, and should be gradually entered and gradually exited. This means the pace should start ‘easier’ and gradually increase speed over the first 5-8seconds and then reach your 85-95% effort,…