A lot of the details of run training I’ve picked up along the way, and I try not to take them for granted when giving them to my runners, but I’m not perfect! With that in mind, I’ve included two videos below that first, explain striders and the adaptations they create, and second, show how they are done. The second video isn’t great as you don’t get to see the definitive acceleration of the runner, but I think it showcases the activity well. The point is to not go into an all out sprint, but rather slowly build to 90% or 95% of max speed before easing back out of it. If you have “strides” on your training plan, these tutorials should help you perform them correctly.