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

The 1% Better Runner with DLake

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8d ago 14:40

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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

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