Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.

If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a 17-minute 5K through a chaotic training block. You'll learn what speed reserve actually is, why most runners are lifting wrong for their goals, and how to train for that finishing kick without complicated equipment or endless hours in the gym.

Key Takeaways

1. Endurance is only part of the equation: If you want to finish races strong, you need more than aerobic fitness. Building power increases your speed reserve so your race pace feels easier and you still have a kick left at the end.
2. Lifting for runners is about intent, not just reps: Moving moderate to heavy weight fast and controlled trains your body to produce force quickly. That translates to better acceleration, stronger hills, and smoother form late in races.
3. Testing and progression matter: When you measure power, adjust exercises to fit your body, and progress the right way, you get results without unnecessary strain. Strength work becomes a tool that supports your running instead of competing with it.

Timestamps

• [00:27] What You'll Learn
• [01:08] Why Runners Should Lift Like This
• [02:44] What Is Speed Strength
• [03:25] Use This to Be a Stronger Runner
• [04:10] What Was I Missing in My Strength Routine?
• [04:50] My Background
• [05:26] Defining Power and Speed
• [06:32] What Happened in My First Test
• [08:24] How to Do the Pro Lifting Protocol
• [09:07] Why No Back Squats?
• [09:54] Did It Actually Work?
• [11:34] Do These 5 Bodyweight Workouts If You're New to Strength

Links & Learnings

• 📈 Get Yor Free Improve Running Speed Strength Training Plan Here: https://dlakecreates.com/strengthfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/axis
• The ONLY 5 Strength Moves Runners Actually Need: https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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