# EP 103: Why Every Runner Should Be Doing Striders (Backed By Science) Page: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-103-why-every-runner-should-be-doing-striders-backed-by-science Text version: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-103-why-every-runner-should-be-doing-striders-backed-by-science.md Podcast: [The Hybrid Lab with Dr. Alyssa Olenick](https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020) Published: 2026-04-02T14:24:54+00:00 Episode link: https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-103-Why-Every-Runner-Should-Be-Doing-Striders-Backed-By-Science-e3hb557 Audio file: https://traffic.megaphone.fm/APO6702158124.mp3 Processing state: not_requested JSON: https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-103-why-every-runner-should-be-doing-striders-backed-by-science Duration seconds: 426 ## Resource 🀘🏻 GRAB MY FREE ZONES CALCULATOR β†’ https://doc-lyss-fitness.myflodesk.com/zones-help-yt This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUk Get $20 off your first month with code PODCAST: β†’ https://www.thelyssmethod.com/ Are you doing striders in your running training? If not, you might be leaving free speed on the table. In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed β€” without adding extra fatigue. We cover: β€’ What a strider actually is (and what it’s not) β€’ The difference between striders and sprinting β€’ How to perform them correctly (acceleration, hold, deceleration) β€’ Why striders improve neuromuscular efficiency β€’ How they help you recruit more power without heavy fatigue β€’ How beginners and advanced runners should use them β€’ When to add striders into your week β€’ How many to do and how to progress Striders are short accelerations at 80–95% effort that help train your body to run faster efficiently β€” without the lactate buildup or stress of full speed workouts. They’re perfect for: β€’ Beginner runners adding speed work β€’ Intermediate runners stuck at a plateau β€’ Advanced runners wanting more efficient speed β€’ Warming up before races β€’ Improving stride length and cadence β€’ Sneaking in form work without formal drills If you want a simple way to improve speed without burnout, this is it. 🀘🏻 TRAIN WITH ME HERE β†’ https://www.thelyssmethod.com/programs 🀘🏻 FOLLOW ME ON IG β†’ https://www.instagram.com/doclyssfitness/ 🀘🏻 LEARN MORE + FREE RESOURCES β†’ https://doclyssfitness.com/ ## Actions - request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-103-why-every-runner-should-be-doing-striders-backed-by-science/transcription-requests` β€” Idempotently request low-priority transcript generation for this episode. - read_markdown: `GET https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-103-why-every-runner-should-be-doing-striders-backed-by-science.md` β€” Read the agent-friendly Markdown representation of this episode resource. A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed. ## Transcript Full transcripts are not published on public pages unless there is a clear rights basis.