My form was fine… until I ran slower.

Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In this episode, I break down how a mild hamstring strain led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance training, this is your blueprint.

Key Takeaways

1. Fixing form isn’t about one quick tip—it’s consistent drills and strength work.
2. Slower running doesn’t always mean better running; form can break down at marathon pace.
3. Heel striking isn’t always bad—overstriding is the real problem.

Timestamps

• [00:00] How I found out my form was falling apart
• [00:24] Why my sprint form is perfect but marathon pace is sloppy
• [00:46] What led to my recurring hamstring strain
• [01:20] Three running myths I busted during training
• [03:26] The truth about heel striking
• [05:06] Slower paces don’t always mean better form
• [06:43] How I fixed overstriding with cadence and drills
• [07:12] Why form changes take time
• [08:54] New strength and mobility drills I added
• [11:41] Final recap: small changes = big gains

Links & Learnings

• My Adaptive Marathon Training Plan
• Watch and read this episode here - https://dlakecreates.com/formmyths
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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