What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?

What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like when you were a kid) plays a vital role in performance, and the quiet discipline behind showing up daily with purpose. Whether you're trying to break through a plateau or just bring more intention to your running and life, this episode will give you a smarter foundation and a system you can start today.

1. Strides are short, fast, but controlled runs that improve speed, form, and confidence—and most runners skip them even though they’re simple and powerful.
2. Letting go of ego and the pressure of “should” allows us to train smarter, enjoy the process more, and set goals that fit our real lives.
3. Long-term consistency comes from having a simple plan, giving yourself grace, and building habits that work with your life, not against it.

• [00:00] What most runners skip that actually helps: Strides
• [01:22] What strides are and why they matter
• [03:10] Skipping as a warm-up tool for fast running
• [04:40] How to use skipping and strides in your workouts
• [05:34] The ego trap in training and goal setting
• [06:20] Why “shoulds” burn us out in running and life
• [07:55] What real long-term consistency looks like
• [09:27] Lessons from writing and how they reflect in running
• [10:57] The big truth: life mirrors running
• [11:52] What you can actually start doing today

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nicole
• Get my strides, sprints, windups and run-throughs toolkit here - https://dlakecreates.com/strides
• Nicole Burnham Books & Website
• Nicole Burham on Instagram
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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The fitness tech industry is failing runners, and no one’s talking about it.

Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what’s really wrong with how fitness data is delivered, why it’s failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you’re tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one’s for you.

1. Smartwatches track data but fail at giving useful advice: They show numbers but don't explain what to do with them or how to improve.
2. Fitness apps reward the wrong things: They push streaks and long runs over smart training, which can lead to burnout.
3. The best runners don't follow generic plans: Progress comes from understanding your body, not just hitting app goals.

• [00:00] Why smartwatches and virtual coaches aren't working
• [00:40] What You’ll Learn
• [01:23] The problem with "training unproductive" messages
• [02:15] What apps track vs. what runners really need
• [03:07] Why running apps don’t ask about your goals
• [04:12] How Did We Get Into This Virtual Coaching Mess?
• [06:36] The Cater To The Average Trap
• [08:14] How custom heart rate zones can mess up your fitness score
• [09:35] How gamification creates burnout and pressure
• [10:39] What a better app could actually look like

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach Learn more about how smart watches are lying to you https://dlakecreates.com/smartwatch
• Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww
• 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.

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

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