90% of Runners Do Strides Wrong (Here’s The Fix)

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The 1% Better Runner with DLake

Daren DLake

199 episodes

1 day ago

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

90% of Runners Do Strides Wrong (Here’s The Fix)

The 1% Better Runner with DLake

14 minutes 40 seconds

1 month ago

90% of Runners Do Strides Wrong (Here’s The Fix)

Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.

Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start.

Key Takeaways

Strides aren’t sprints—they’re short, controlled accelerations that teach the body to run fast without breaking down.
Adding strides a few times a week improves running efficiency, sharpens form, and makes race pace feel easier.
A simple progression of short reps with plenty of rest builds lasting speed while reducing the risk of injury.

Timestamps

[00:35] What You'll Learn
[01:20] What Are Strides
[02:31] Run Science Nerd Break - What Happens When You Do Strides
[03:46] What Strides Really Are
[04:38] Use This To Run Strides Now
[05:17] How To Do Strides
[05:46] When To Do Strides & Duration Explained
[06:40] How To Structure Rest & Recovery
[07:46] Help Other Runners Run 1% Better
[08:10] Repeat The Strides
[08:38] How Often Should You Do Them?
[09:36] Where To Do Strides
[10:40] Bonus - Use a Hill To Make it Easier
[12:00] Why Do Strides Work? Patience
[13:53] Get Free Download & Strides vs Sprints

Links & Learnings

📈 Get your free strides & base training plan here - http://dlakecreates.com/stridesfree
🎧 Listen, read and learn more here https://dlakecreates.com/strideswithme
Learn how to do strides, skips, windups, and run-throughs here https://dlakecreates.com/strides
Learn why strides are the perfect thing to do after your long run - https://dlakecreates.com/nicole
Learn more about ATP and run energy systems here - https://dlakecreates.com/energy
Edited by Remy B Reel - https://www.youtube.com/c/RemyBReel
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.