This 15-Second Thing Is Missing From Your Runs

15 seconds at the end of your run can wake your legs up. Most runners skip it because it feels too small.

Ever finish a run feeling flat and heavy and just glad it’s over? Nicole Burnham, an author and marathon runner from the Boston area, and I get into the small step at the end of a run that most runners skip. You’ll hear why it feels too small to matter, how sprinters think about warming up, and why chasing the wrong goals wears you down. It matters because a tiny change at the end of your run can change how the rest of your day feels. Listen in, then try it on your next run.

1. Strides are 10 to 25 second bursts at the end of a run, at about 80 to 90% effort. Add a few after your next run, stay tall and smooth, and notice how awake your legs feel.
2. Sprinters warm up by skipping, not jogging, so skipping is the easy first step toward speed. Skip for 20 seconds, walk for 40, and repeat three to four times before your strides.
3. The “shoulds” push you to chase goals that don’t fit you. Pick one goal that works for you today, not the one your past self or your followers expect.

[00:00] Hook and episode preview

[00:27] Intro and meet Nicole Burnham

[00:49] Nicole, the Sydney Marathon and strides

[01:14] What strides are

[01:47] Nicole on turnover and muscle

[02:23] Terminology: strides, sprints, windups

[03:17] Skipping and Stuart McMillan

[04:24] The skip and stride workout

[05:06] Ego and the should trap

[06:37] Freebie pitch: strides training plan and newsletter (starts inside this line, after the ego wrap-up)

[07:17] Learn how to do strides now with this free plan

[08:44] Nicole on writing, running and life

[10:43] Strides wake you up and one small action

• 📈 Get your free 1% better 6-weeks to strides, sprints, and habits training plan - https://dlakecreates.com/stridesfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nicole
• Get my strides, sprints, windups and run-throughs deep dive toolkit here - https://dlakecreates.com/strides
• Nicole Burnham Books & Website - https://nicoleburnham.com/
• Nicole Burham on Instagram - https://nicoleburnham.com/
• Follow me on Strava - https://dlakecreates.com/strava
• Follow me on Instagram - https://instagram.com/dlakecreates

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