Sprinting might be the most dangerous—and most effective—thing you’re not doing.

In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed.

• Skipping is a low-impact, high-value movement that primes the nervous system for speed.
• Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week.
• You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity.

• [00:00] Intro — why fast running matters for distance runners
• [01:13] How This Episode Will Work
• [01:37] Why Skipping
• [03:50] Why Skipping Is Your New Best Friend
• [06:42] What Are Strides, Sprints, Windups, and Run Throughs
• [07:56] How to Do All of Them
• [10:53] Why Strides Important
• [12:17] Sprints
• [15:28] When to Do Windups
• [17:11] Why Running Fast Matters
• [19:34] How to Stay Injury Free
• [21:37] The Finish Line: Concluding Thoughts

• 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides
• 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree
• Everything you need to know about Energy Systems - https://dlakecreates.com/energy
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS
• The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/
• Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full

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

Are you training to feel good, or are you training to actually get better?

We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.

• Messing up your fueling in training helps you avoid race-day disasters.
• Controlled chaos in long runs builds more confidence than perfect sessions.
• Gut training isn’t optional—it’s a skill every runner should practice.

• [00:00] Why we deliberately messed up fueling
• [00:26] Controlled chaos vs. perfect sessions
• [01:02] Intro to free zone 2 training plan
• [01:47] Breaking down the progression run
• [02:41] Early miles and pacing updates
• [03:24] Surprising lesson on hip alignment
• [04:19] Mid-run check-in and mindset
• [05:24] Prepping for race-pace effort
• [06:15] Watchless pacing challenge
• [07:00] Final gut issues and takeaways
• [08:05] Free resources and next steps

• 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun
• More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• More on Brenton - https://dlakecreates.com/brenton
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.

This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook.

[00:00] Why cross-training isn’t just for injuries

[00:06] The #1 way to boost mileage without breaking down

[00:14] My old thinking (and why it was wrong)

[00:19] Your heart adapts way faster than your joints

[00:31] Why runners feel fine… until they break

[01:41] The big “aha” moment that changed everything

[03:53] How I’m using aqua jogging + elliptical to train smarter

[04:44] Why walking might beat cycling for runners

[05:14] How cross-training improves recovery between workouts

[05:48] The final question to ask yourself about every workout

• 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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