You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)

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The 1% Better Runner with DLake

Daren DLake

195 episodes

2 days 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.

You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)

The 1% Better Runner with DLake

14 minutes 34 seconds

6 days ago

You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)

Most runners skip A-skips — literally — but this one drill can make you faster without running harder.

In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.

Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.

Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.

Key Takeaways

A-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.
Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.
Use a rail or wall for support until the rhythm feels natural.
Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.
Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.
Record yourself weekly — progress is visual and measurable.
Belief in the process rewires both your brain and stride for lasting gains.

Timestamps

[00:00] Intro
[00:27] What You'll Learn
[01:09] The A-Skip Problem
[02:07] The Science Behind A-Skips
[03:05] Use This Drill to Do A-Skips
[03:54] Help Another Self-Coached Runner
[04:22] Step 1: Learn the 4 Moves Separately
[05:03] Step A: Hop + Ankle Snap
[05:54] Use This To Get Better at A-Skips Now
[06:21] Step B: Arm Drive (Down + Back)
[06:44] Step C: Knee Drive (Up)
[07:26] Step D: Reset (Down + Up)
[08:13] Step 2 — Assisted A-Skip
[08:26] Step 3 — Free A-Skip
[09:25] The Science Behind How This Works
[10:16] Step 4 — Beginner Weekly Plan
[11:31] Variations + Progressions
[13:55] Use These 4 Drills Before Doing A-Skips

Links & Learnings

📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree
🎧 Listen, read and learn more here https://dlakecreates.com/askips
Start with these drills before A-Skips - https://dlakecreates.com/4drills
Find out what Plyometrics & Form Drills are - https://dlakecreates.com/plyos
Ground Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/
Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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