If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

Key Takeaways

1. Zone two training works best when measured by heart rate, not just pace or effort.
2. Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
3. Consistency over months is key—small, gradual progress leads to big gains without burnout.

Timestamps

• [00:18] What You'll Learn
• [01:36] Mistake of Zone 2/MAF Pacing
• [04:05] Use This Training Plan to Improve Your Zone 2
• [05:01] Variation of MAF - IMAT
• [05:47] How to MAF Test Part 2
• [07:07] Where to Do MAF Test
• [08:18] Traps to Avoid
• [09:10] How Slow I Was When I First Did This Test
• [11:03] Don't Stop in the Middle of the Test
• [11:54] Other Benefits of MAF Testing
• [12:40] Watch This to Understand Base Better

Links & Learnings

• 📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time.

Key Takeaways

• Focus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.
• Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.
• Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.

Timestamps

• [00:10] What You'll Learn
• [01:03] The 3 Ingredients Every Self-Coached Runner Needs
• [02:17] Ingredient 1: Know What Level Your At
• [04:46] Use This To Become an Expert Self-Coached Runner
• [05:18] The Novice Levels Of Run Experience
• [06:03] The Intermediate Level Of Run Experience
• [06:40] The Advanced Level Of Run Experience
• [08:13] Ingredient 2: Progressive Overload: Build, Maintain, Connect
• [11:21] Ingredient 3: The Ratio That Keeps You Running
• [14:46] Use This to Self-Coach and Get Closer to 80:20 Ratio

Links & Learnings

• 📈 Get Your Free Self-Coached Running Training Plan Here: https://dlakecreates.com/emailcourse
• Learn More About No Coach Run Training Here and Sign Up: https://opb.kit.com/selfcoachsignup
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/selfcoach
• This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
• The Injury That Ends Running Careers: https://dlakecreates.com/injuryquit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you.

Key Takeaways

1. Cutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.
2. Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.
3. Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.

Timestamps

• [00:19] What You'll Learn
• [00:48] What I'm Doing Different
• [01:47] How the long run changes
• [02:28] How I'm Feeling
• [03:04] A Sample of My Training Week
• [03:55] Why I suck at the marathon
• [04:39] Picking The Right Surface / My Achilles
• [04:39] Minimizing Injury Risk / The challenge of adding in more running
• [05:12] Don't Forget The Hills
• [05:57] Get This Free Thing To Avoid Injury

Links & Learnings

• 📈 Get Your Free Email Course Here: https://dlakecreates.com/emailcourse
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rwmfeb2026
• I Quit Long Runs For 4 Months. Here's What Happened: dlakecreates.com/Nolongrun
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward.

Key Takeaways

1. More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.
2. You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.
3. Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.

Timestamps

• 00:37] What You'll Learn
• [01:15] How I Gained Fat While Running
• [02:06] What Is Calorie Deficit
• [03:36] What Does Eating Too Much Look Like?
• [05:57] How to Fuel and Hydrate Properly for Running
• [06:25] What Fat Burning Really Is
• [07:28] How I Fixed the Run Too Much Problem
• [09:06] What a Pro Run Coach Thinks Can Fix It
• [10:46] What Is a Calorie?
• [11:45] Why We Can't Just Rely on Calories for Running
• [13:29] How to Not Overeat When I Run
• [15:03] Use This to Understand Running Nutrition Better

Links & Learnings

• 📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfat
• What to Eat Before and After a Run: https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're failing because you've been training for a marathon disguised as a half marathon plan. I break down why the sub two hour half is fundamentally an aerobic race, why most training approaches get it backwards, and exactly how to structure your weeks so mile 16 doesn't destroy you anymore.

Key Takeaways

1. Running a sub two hour half marathon is mostly aerobic—training harder isn’t the answer, training smarter is.
2. The three workouts that matter: easy aerobic runs, a quality threshold or VO₂ max session, and a structured long run.
3. A pacing strategy and taper are just as critical as the workouts; patience early lets you finish strong.

Timestamps

• [00:23] What You'll Learn
• [01:35] The Sub-2 Reality Check
• [02:28] The Complete Training System
• [03:40] Use This Training Plan To Run Sub 2 Hours
• [14:49] Use This To Run Far And Fast Easier

Links & Learnings

• 📈 Get Your Free Sub-2-Hour Half Marathon Training Plan Here: dlakecreates.com/halfsub2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/halfsub2
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

In this episode, I break down the invisible gap between your cardiovascular fitness and your connective tissue strength that leads to preventable overuse injuries, and I share a practical framework to catch warning signs early so you can adjust your training before a minor niggle turns into a season-ending crisis. You'll learn how to distinguish between normal tightness and actual damage, implement immediate strength strategies to stay on your feet, and shift your mindset from fearing pain to managing it like a pro, ensuring you keep running for decades rather than becoming someone who "used to run."

Key Takeaways

1. Your heart and lungs get fit much faster than your tendons and bones, creating a dangerous window where you feel ready to run more but your body isn't structurally prepared to handle the load.
2. Most runners ignore early warning signs until the pain lasts through the entire run, so you must reduce your volume immediately at the first hint of discomfort to avoid long-term damage.
3. Quitting running usually happens because of an identity crisis after an injury, not the injury itself, so building a history of overcoming small setbacks is the key to staying a runner for life.

Timestamps

• [00:34] What You'll Learn
• [01:22] How and Why Runners Get and Stay Injured
• [02:43] The Injury/Recovery Trap
• [04:22] Get This Free Course To Avoid Injury
• [05:31] The 4 Stages Of Injury
• [09:03] How I Figured This Injury Thing Out
• [11:45] Use This To Run Faster Farther Easier
• [12:27] The Dark Part People Don't Talk About
• [13:42] Use These 10 Gym Workouts To Stop Injuries

Links & Learnings

• 📈 Get Your Free Run Faster Farther Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/injuryquit
• Get Free Course to Avoid Injury: https://opb.kit.com/emailcourse
• Why Most Runners Lift Wong: https://dlakecreates.com/runner-strength-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you care about running not just this season but 10, 20, even 30 years from now, this episode will change how you look at your shoes. I break down the simple system I use to choose the right shoe based on heel drop, injury history, and long term foot health, not hype or what feels good in the store. I explain why cushioning is misunderstood, how super shoes can both help and hurt you, and why your Achilles becomes more vulnerable as you age. You’ll learn how to think about low versus high heel drop, when to rotate them, and how to build a three shoe system that supports performance without sacrificing durability.

Key Takeaways

1. Heel drop changes how stress moves through your body. Higher drops can ease strain on your Achilles, while lower drops can shift more load to your calves and feet.
2. Super shoes can improve speed, but they wear out quickly and may switch off key muscles if used every day. Use them with intention, not as your default trainer.
3. Fat pads, tendons, and small stabilizing muscles do not last forever. If you want to keep improving 1% at a time, you have to protect and strengthen your foundation now.

Timestamps

• [00:54] How Much Should You Wear Super Shoes?
• [02:42] How Does Heel Drop Help Runners?
• [05:55] Use This to Find the Right Shoe Rotation
• [06:59] Should Runners Wear Orthotics?
• [08:31] Use This to Know the Right Shoe Choice

Links & Learnings

• 📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/feetshoes
• The Super Shoe Trap (With Science Fix): https://dlakecreates.com/shoecushion
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever felt unstoppable on one run and completely drained on the next at the exact same pace, this episode will explain why. I break down the three energy systems that power your running, how they work together, and why most runners spend too much time training the wrong one. You’ll learn why running harder isn’t always the answer, what actually builds long-term speed and endurance, and how to adjust your training this week so you stop burning out and start progressing with purpose.

Key Takeaways

1. You have three energy systems, not one: Your body uses short bursts (ATP-PC), hard efforts (anaerobic), and steady endurance (aerobic) to fuel your runs. Most distance runners rely too much on the hard-effort system and ignore the one that really drives performance.
2. Your aerobic system powers almost everything: Even your 5K is mostly aerobic, not all-out anaerobic like it feels. If you want to run faster and longer, you need to build your aerobic base first.
3. Training smarter beats training harder: Living in high-intensity workouts leads to plateaus and burnout. When you train each system the right way and at the right time, you improve without constantly feeling exhausted.

Timestamps

[01:14] Why Runners Train Wrong

[03:52] When ATP Fires

[05:46] Use This To Run Farther Faster With Less Effort

[06:46] System 2: Glycolytic/Anaerobic (The Sugar Burner)

[08:54] System 3: Aerobic (The Diesel Engine)

Links & Learnings

• 📈 Get Your Free Run Farther Faster Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/energysystems
• How to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/strides
• Find Your Running Threshold Pace: https://dlakecreates.com/lactate
• Running Longer Was Impossible… Until I Stopped Doing This: https://dlakecreates.com/base
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/Base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish line and how a single pacing mistake can turn a goal race into a battle for survival. This episode breaks down the technical and psychological shifts needed to move from just "running fast" to actually "racing," providing a blueprint for analyzing your own data without letting emotions cloud your progress.

Key Takeaways

• Racing is a skill separate from fitness that requires practice under pressure. You cannot learn to handle pain and panic solely through solo time trials.
• Going out too fast early in a race often leads to slowing down too much later. Finding a smooth rhythm matters more than trying to force a perfect pace from the start.
• Your form breaks down when you get tired, so you need tools to maintain cadence. Using music or cues can help keep your steps quick even when your legs feel heavy.

Timestamps

• [00:34] How to Get Good at the Skill of Racing
• [01:12] The 3k Race Breakdown
• [03:23] Use This to Improve Your VO2 Max
• [04:12] How to Review Your Data Post Race
• [07:05] Learn More About VO2 Max

Links & Learnings

• 📈 Get Your Free Increase VO2 Max/VDot Score Training Plan Here: https://dlakecreates.com/vo2maxfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3k
• Why Most Runners Get VO₂ Max Wrong: https://dlakecreates.com/how-to-train-vo2-max/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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

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

If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I walk you through a simple pre-run system that takes just a few minutes, explain the movement phases of running in plain language, and show you how to build better mechanics without obsessing over cues mid-race. This is about training your nervous system, not just thinking about posture, so your body knows what to do automatically when it matters most.

Key Takeaways

1. If your form only works when you’re fresh, it’s not trained yet. You need to practice movement patterns before you run so your body defaults to them under fatigue.
2. Vertical bounce, forward lean, heel lift, and knee drive all work together. When you isolate and train each phase, your stride becomes more efficient and powerful.
3. Just a few minutes of focused drills before a run can prime your nervous system. Over time, this makes smooth, strong form feel automatic instead of forced

Timestamps

• [00:15] What You'll Learn
• [00:55] The Real Problem With 'Fixing' Form
• [03:19] How Running Actually Works
• [04:19] Use This Free Training Plan To Do The 3 Drills Now
• [05:17] Drill #1: Ankling
• [06:39] Common Mistakes
• [08:19] Drill #2: Butt Kicks
• [09:59] Drill #3: High Knees
• [12:30] The Arm Swing Phase
• [13:14] How To Add This Into Your Pre-Runs
• [14:05] Use This To Do A-Skips

Links & Learnings

• 📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/form3drills
• Run Cadence Ultimate Guide: https://dlakecreates.com/cadence
• Elite Runners Don't Stretch Before Runs—They Do This 7‑Minute Routine: https://dlakecreates.com/stretching
• How to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/strides
• Most Runners Are Doing A-Skips Wrong (Are You?): https://dlakecreates.com/askips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it.

Key Takeaways

1. Short races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.
2. Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.
3. You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.

Timestamps

• [00:32] What You’ll Learn
• [01:10] Why 5K Helps The Marathon
• [02:09] Use This Marathon Training Plan To Schedule 5Ks Right
• [02:38] Lactate Tolerance Training
• [03:37] Use This One Thing To Stop Getting INjured
• [05:28] What Did Brenton Actually Do?
• [06:53] Use This To Run A Faster Marathon & 5K

Links & Learnings

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/5kmarathon
• This Pro Run Coach Got Me To Run a 16:45 5K: https://dlakecreates.com/expro
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it, train it without burning out, and avoid the common mistakes that quietly stall progress. If you’ve ever felt fit but couldn’t translate that fitness into faster times, this will help you close that gap with practical, repeatable strategies you can start applying right away.

Key Takeaways

1. You can build a big aerobic engine, but threshold is what teaches you how to use it at race effort. Without it, your training stays strong but your race results stall.
2. Going too hard, skipping base training, or doing it while exhausted turns threshold into wasted effort. When done right, it becomes controlled, repeatable, and sustainable work.
3. Simple field tests, race data, and structured workouts can get you close enough to train effectively. Precision helps, but consistency matters more.

Timestamps

• [00:23] What You'll Learn
• [01:27] Understanding Lactate Threshold
• [01:54] Four Key Fun Run Science Facts About Lactate
• [03:23] What Happens When You Train At Threshold
• [03:57] Use This To Find Your Threshold
• [04:45] Why Threshold Sits At The Center Of Your Training
• [05:27] Three Ways to Train Threshold
• [08:22] The One Thing Injured Runners Need
• [09:58] Metaphors To Help Threshold Make Sense
• [10:51] The 5 Dumbest Threshold Mistakes
• [11:45] Mistake Number 2 - Skipping The Aerobic Base Phase
• [12:37] Mistake #3: Doing Threshold While You're Fatigued
• [13:44] Use This To Find Your Threshold And Train Smarter
• [14:11] Mistake #4 - Calling Everything Threshold
• [15:28] Mistake #5 Doing It Every Week Forever
• [16:42] Bonus Tip - Do Threshold Runs In The Same Consistent Place
• [17:29] The Difference Between Zone Two Threshold And VO Two Max.
• [18:00] Zone 2: The Foundation Of Aerobic Base Building
• [18:47] Run Science Nerd Break: Threshold Fun Facts
• [20:06] Defining Vo2 Max And Why It's So Important
• [20:39] Run Science Nerd Break - Aerobic Vs Anaerobic
• [22:04] Use This Cheat Sheet To Train Your Sub Threshold
• [22:32] My Vo2 Max Lactate Threshold Test Results
• [24:07] Why This All Matters For Runners
• [25:42] How I'm Training After The Test
• [28:40] Number Three Best Threshold Test - Online Calculators/Race Data
• [30:06] Number 2 Best Threshold Test - Field Test
• [31:26] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
• [33:36] What I Learned Doing Them All

Links & Learnings

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Lactate Threshold Training Plan Here: https://dlakecreates.com/thresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/thresholdmasterclass
• Why Most Runners Get VO2 Max Wrong: ****https://dlakecreates.com/vo2-max-training-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future.

Key Takeaways

1. Consistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.
2. Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.
3. Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.

Timestamps

• [00:33] What You'll Learn
• [01:12] The Body Changes
• [03:04] Always Tell Yourself a Believable Future Story
• [04:07] Pillar 1: Load Slowly
• [05:29] Use This To Run Without Injury or Burnout Forever
• [06:32] Pillar 2: Run Slow
• [07:51] Pillar 3: Recovery Is Training
• [08:50] How Runners Can Keep Showing Up
• [09:36] How to Really Start Running (Even if You Took a Break)

Links & Learnings

• 📈 Get Your Free Run Without Injury or Burnout Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/happenswhen
• How to Start Running Without Breaking Yourself This Time https://dlakecreates.com/startrunning
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small shifts in your weekly setup can unlock real speed. It’s about training with intention, protecting your energy, and finally giving your body the right signals to improve—without burning yourself out in the process.

Key Takeaways

1. Most runners get stuck because their "easy" runs are actually moderate efforts that prevent full recovery, so you must slow down to a conversational pace to build the aerobic engine needed for speed.
2. Your hard workout days need to be genuinely challenging but repeatable, focusing on finishing every rep at goal pace while feeling like you could have done one or two more.
3. Swapping a random mix of runs for a balanced four-day schedule with dedicated rest, strength training, and a proper taper will keep you fresh and ready to race your best time.

Timestamps

• [00:32] What You’ll Learn
• [01:16] The Actual Problem
• [02:49] The Test To Run Easy
• [04:19] Use This To Run A Fast 5K
• [04:55] The Training Split That Works
• [08:11] Vo2 Max Speed Work For Sub-25
• [12:04] Mistakes To Avoid

Links & Learnings

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Run Fast 5K Training Plan https://dlakecreates.com/sub255kfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub255k
• Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? https://dlakecreates.com/grayzone
• This Free Tool Will Change How You Train VO2 Max Forever https://dlakecreates.com/vdot
• Why Most Runners Get VO₂ Max Wrong https://dlakecreates.com/notvo2max
• The ONLY 5 Strength Moves Runners Actually Need https://dlakecreates.com/10w2s-5
• Why Most Runners Lift Wrong (And How to Fix It) https://dlakecreates.com/strength
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.

Key Takeaways

1. Capping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.
2. Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.
3. Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.

Timestamps

• [00:15] What You'll Learn
• [01:05] Change 1: I Replaced Long Runs with Smarter Volume
• [03:10] Use This to Run Injury Free
• [03:47] Change 2: The 3-5% Rule Kept Me Fresh
• [04:31] Change 3: Cross-Training Unlocked Base Without the Damage
• [07:39] How to Really Run Long Runs When You're Ready

Links & Learnings

• 📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrun
• What Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/
• I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing how to structure your shoe rotation, when to upgrade, and how to use each pair with intention so every run feels smoother and more purposeful.

Key Takeaways

1. Most runners buy shoes in the wrong order and end up wasting money on pairs they rarely use. Starting with the right everyday shoe builds comfort, durability, and consistency first.
2. Rotating different types of shoes helps reduce injury risk because each pair stresses the body in a slightly different way. It’s not about one perfect shoe, it’s about having the right mix.
3. Speed and race shoes should only come after you’ve built mileage and consistency. Saving them for key workouts and race day keeps them effective and extends their lifespan.

Timestamps

• [00:26] What You'll Learn
• [01:16] The Mistake
• [01:59] The Science
• [02:32] The 3 Running Shoes You Need
• [04:15] Know What Shoe to Use on Each Run
• [05:12] Second Shoe You Add: The Fun One
• [06:32] Third and Last Shoe You Buy: The Weapon
• [08:11] The Brand Examples
• [09:03] Use This to Pick the Right Shoes for Your Next Training Block

Links & Learnings

• 📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3shoes
• All Brands Shoe Rotation - https://www.instagram.com/p/DLl2IzwMEMh/?hl=en
• The Super Shoe Trap (With Science Fix): https://dlakecreates.com/max-cushion-running-shoes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed work early on, and how following the right sequence helps you stay healthy, consistent, and confident all the way to race day.

Key Takeaways

1. Marathon training works best when it follows a clear order, starting with easy runs, long runs, and threshold work before adding speed. Skipping this order is one of the fastest ways to get injured or burned out.
2. Easy runs and long runs are not filler workouts. They build the aerobic base that lets your body recover, adapt, and handle harder training later.
3. Speed work only helps once your foundation is solid. Without a base, harder workouts create damage faster than your body can rebuild.

Timestamps

• [00:34] What You'll Learn
• [01:47] The Problem
• [04:10] Use This To Crush Your Next Marathon
• [05:17] The Solution: How To Sequence The 16 Weeks
• [07:35] Run Type #1: The Easy Run
• [09:41] Run Type #2: The Long Run
• [14:05] Run Type #3: The Threshold Run
• [18:27] Find Out What Level Marathoner You Are

Links & Learnings

• 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/marathon3runs
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Why Low Heart Rate Running Is Not Working for You (Yet): https://dlakecreates.com/lowhr
• Breath Nose vs. Mouth? Most Runners Pick The WRONG One: https://dlakecreates.com//nosevmouth
• Use VDOT Calculator to get training paces and race estimates https://dlakecreates.com/vdot
• Use this to learn how to run better long runs https://dlakecreates.com/longrun
• Use this to improve your lactate threshold - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than you think, and how a small change in breathing can help you slow down, build a stronger aerobic base, and get more out of every run without adding more miles or intensity.

Key Takeaways

1. Breathing through your nose during easy runs filters and moistens your air, helping your body use oxygen more efficiently. It also forces you to slow down to the correct, easy pace that truly builds your fitness.
2. Mouth breathing is best for hard workouts and racing because it delivers oxygen faster when intensity is high. Using it on easy days often leads runners to train too hard without realizing it.
3. Most runners struggle not because they train too little, but because they run their easy days too fast. Learning when to use nose versus mouth breathing helps protect the aerobic base that makes long-term progress possible.

Timestamps

• [00:15] What You'll Learn
• [01:06] What Most Runners Believe
• [01:59] What The Data Actually Shows
• [04:32] Use This To Nose Breathe On Your Next Run
• [05:31] Real World Example Of How Much Air You Can Breathe
• [06:41] Start Nose Breathing Today
• [07:13] Why This Is So Important
• [08:04] Do These 4 Other Things to Breathe Easier

Links & Learnings

• 📈 Get Your Free 30-Day Base Training & Habits Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nosevmouth
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Most Runners Breathing Wrong - Fit it in 5 steps: https://dlakecreates.com/breathing
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small changes in how you train, recover, and think about progress can completely change your trajectory. By the end, you’ll know what to stop doing, what to adjust, and how to train with more confidence without burning yourself into the ground.

Key Takeaways

1. Training harder is not the same as training smarter. Most plateaus and injuries come from pacing mistakes, poor recovery, and pushing effort into the wrong places.
2. Progress happens when stress and recovery are balanced. Easy days, gradual load increases, and proper rest are what allow the body to actually adapt and get faster.
3. Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.

Timestamps

• [00:14] What You'll Learn
• [00:57] Mistake #1: Start Races Too Fast
• [02:49] Mistake #2: Go Too Hard On Easy Days
• [06:12] Use This Free Thing To Run At A Lower Heart Rate
• [07:01] Mistake #3: Increase Volume/Load Too Fast
• [09:59] Mistake #4: Ignore Pain
• [11:26] Mistake #5: Skip Strength Training
• [12:57] Mistake #6: Not Rest Enough
• [15:18] Mistake #7: Expect a Best Time Every Race
• [17:15] Mistake #8: Compare Yourself To Other Runners (Or Your Past Self)
• [19:50] Use These 9 Things To Be Smarter Than Me

Links & Learnings

• 📈 Get Your Free Increase Zone 2 HR Training & Habits Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/8mistakes
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Top 3 Things To Do When You Start A Race Too Fast: https://dlakecreates.com/top-3-things-to-do-when-you-start-a-race-too-fast/
• Why Low Heart Rate Running Isn’t Working for You (Yet): https://dlakecreates.com/lowhr
• Do You REALLY Need Rest Days? https://dlakecreates.com/runner-recovery-tips/
• The 9 Mistakes Holding You Back From Getting Faster: https://dlakecreates.com/9things
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they’re pushing hard), and how to dial in the right speed using free tools and recent race data—so your intervals finally deliver results without burning you out.

Key Takeaways

1. True VO2 max training is about hitting a specific, fast pace, not just getting your heart rate into a certain zone. Using pace is the only way to guarantee you trigger the right adaptations.
2. You must base your workout speeds on what you can run right now, not what you wish you could run. Using a goal pace that's too fast will ruin your workout and your progress.
3. The magic happens in efforts under 5 minutes. Going longer lets lactic acid build up too much, which changes the entire purpose of the workout from improving VO2 max to just surviving.

Timestamps

• [00:25] What You'll Learn
• [01:20] Vo2 Max Pace vs Vo2 Max Heart Rate
• [05:36] Use This to Improve Your Vo2 Max
• [06:22] How to Find Your Actual Vo2Max Pace
• [09:20] The Two Pacing Mistakes
• [11:09] Vo2 Max Myths Busted
• [13:40] Go Deeper on Vo2 Max with This

Links & Learnings

• 📈 Get your free Increase Vo2Max Training Plan here: https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/notvo2max
• This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'll learn why that static stretching ritual could be sapping your power, discover what you should be doing instead to wake up your muscles and nervous system, and get a clear, simple plan to transform how you prepare your body to run faster and feel better from the very first step.

Key Takeaways

1. Ditch the static stretch before your run. It doesn't prevent injuries and it makes you weaker. Switch to a dynamic warmup instead.
2. Flexibility and mobility are not the same. Flexibility is passive stretching; mobility is active, controlled movement. Runners need mobility.
3. Stretch after your run, not before. Your muscles are warm then, which is the right time to gently work on long-term flexibility.

Timestamps

• [00:22] What You'll Learn
• [01:08] What Is Flexibility vs Mobility
• [02:16] Why We Started Stretching Pre Runs?
• [03:17] What Should You Do Instead of Static Stretching?
• [04:45] Use This to Warm Up the Smart Way
• [05:33] What About Post-Run Stretching?
• [07:44] What the Science Says
• [08:39] Why Runners Need Stiffness, Not Looseness
• [10:25] Use This to Warm Up Smarter

Links & Learnings

• 📈 Get your free warmup the smart way training plan - https://dlakecreates.com/warmupfree
• 🎧 Listen, read and learn more here- https://dlakecreates.com/stretching
• The 7 Minute Run Warm-Up That Actually Works - https://dlakecreates.com/warmup
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what cadence really is, why it matters more than you think, and how to adjust it in a way that actually sticks without risking injury. You’ll walk away knowing how to measure it, what range makes sense for your body, and the smart, sustainable way to improve it over time.

Key Takeaways

1. Cadence is how many steps you take per minute. A smoother, quicker rhythm helps your foot land under your body, reducing impact and making running feel easier.
2. Don't jump straight to a high number. Aim to increase your steps per minute by just 3-5% at a time over weeks and months so your body can safely adapt.
3. Forget the myth that everyone needs 180 steps per minute. The real goal is to find a cadence that makes your stride smoother and wastes less energy at your own pace.

Timestamps

• [00:16] What you'll learn
• [01:03] What Cadence Actually Is (and Why It Matters)
• [01:33] What Happens If Cadence Is Low
• [02:49] How to Measure Your Cadence Today
• [03:46] Understanding The Science Behind Improving Cadence
• [04:16] Use This To Increase Your Cadence
• [05:20] The Smart Way To Increase Cadence
• [08:54] What to Avoid When Increasing Cadence
• [11:51] Use these 17 Tips To Increase Your Cadence The Smart Way

Links & Learnings

• 📈 Get your free Increase Cadence & Habits Plan here: https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/cadencenew
• 3 Easy Tips to Fix Your Run Form in 7 Minutes - https://dlakecreates.com/overstriding
• How To Use Spotify, Music & DJ Mixes To Run With Higher Cadence - https://dlakecreates.com/cadencemusic
• Most Runners Are Doing A-Skips Wrong (Are You?) - https://dlakecreates.com/askips
• Why Pro Runners Do This But You Don’t? - https://dlakecreates.com/strideswithme
• Run Cadence Ultimate Guide - https://dlakecreates.com/improve-running-cadence-tips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when to rely on your heart rate monitor and—just as importantly—when to ignore it completely to get the most out of your hard workouts.

Key Takeaways

1. Running the same pace doesn’t always mean the same effort. Heart rate shows when your body is working harder because of stress, poor sleep, heat, or fatigue.
2. Most runners think they are running easy when they are not. Using heart rate and the talk test together helps you slow down enough to actually build fitness.
3. Heart rate is a powerful tool for easy and recovery runs, but it breaks down during short, hard efforts. Knowing when to ignore heart rate is just as important as knowing when to use it.

Timestamps

• [00:27] What You'll Learn
• [01:33] What Heart Rate Training Is + Why It Works
• [02:59] Why HR Training Works
• [03:54] Use This To Run Faster
• [04:49] How to Actually Use It - Step 1: Find Your Easy Heart Rate Range
• [06:24] Step 2 - Use The Talk Test
• [07:10] Step 3 - How To Do This
• [07:37] Step 4 - Ignore Heart Rate On Hard Days
• [08:38] Gear That You'll Need
• [10:54] The Mistakes Everyone Makes: Mistake 1
• [11:15] Mistake 2 - Obsessing Over Hitting The Right Pace
• [11:57] Mistake 3 - Use HR For Everything
• [12:07] Mistake 4 – Expecting Instant Results
• [12:36] Use This To Run and Farther Faster with Little Effort

Links & Learnings

• 📈 Get your free run at low heart rate zone 2 training plan here https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/hrtraining
• Run Farther… Without That ‘Why Am I Dying?’ Feeling | Base Training - https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

Key Takeaways

1. The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
2. Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
3. Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

Timestamps

• [00:19] What You'll Learn
• [01:06] Why Walking Comes First
• [02:47] The 3-Day Plan
• [03:28] Week 1
• [04:20] Week 2
• [04:33] Week 3
• [04:46] Week 4
• [05:06] Week 5
• [05:38] Use This to Start Running
• [06:29] Why Running Is Different
• [08:01] Build the Body | The Three Must Do Exercises for Runners
• [09:35] The Mindset Reset
• [11:26] Use This to Do Long Runs the Right Way

Links & Learnings

• 📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
• How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
• You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
• The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long rests are actually better for endurance than high reps, and I will walk you through a simple, scalable plan that fits into just 15 to 30 minutes a week so you can finally get stronger, faster, and injury-proof without burning out.

Key Takeaways

1. Strength training for runners isn’t about building big muscles—it’s about teaching your body to run more efficiently and with less risk of injury using just 20–40 minutes a week of targeted lifts.
2. Heavy weights, low reps (4–6), and explosive follow-up moves like jumps help your nervous system recruit muscle faster, which translates to better speed and endurance on the run.
3. Focusing on your posterior chain—glutes, hamstrings, and calves—is the secret to staying strong in the final miles, not just your quads or core.

Timestamps

• [00:25] What You'll Learn
• [01:17] What Is Strength Training for Running?
• [01:54] Why Low Reps = Less Fatigue
• [03:50] Get the Free Training Plan to Do This Yourself
• [05:06] The Top 10 Best Running Strength Exercises - #1 Squat
• [06:48] Romanian Deadlifts (RDLs)
• [08:06] Bulgarian Split Squat
• [09:06] Step-Ups
• [10:15] Help Another Runner Do More Smarter Strength Training
• [11:01] Calf Raises
• [14:04] Drop Jumps
• [15:12] I Tried Them and It Hurt
• [16:01] Squat Jumps
• [16:33] Single-Leg Bounds (Forward or Up)
• [17:19] The Load-Explode Protocol
• [18:00] Which Muscles Power Your Running
• [18:17] Backup Muscles for Running
• [19:59] S.H.E. (Slow, Hold, Explode) Method Explained
• [20:32] Putting It All Together
• [22:43] The 4 Golden Rules
• [23:58] How This Scales to Your Time Commitment
• [26:23] Beginners Do This for Strength Advanced to This for Muscle Gain

Links & Learnings

• 📈 Get Strong & Run Fast In Less Time (Free Training Plan): https://dlakecreates.com/strengthfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/strengthbest
• New To Strength Training? Start Here: https://dlakecreates.com/10w2s-5
• How To Gain Muscle & Run A lot: https://dlakecreates.com/gainmuscle
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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

In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.

Key Takeaways

1. A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
2. Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
3. Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.

Timestamps

• [00:43] What You'll Learn
• [01:42] The Problem: Why You're Stuck at 30:15
• [03:59] The Training Split That Actually Works
• [06:57] Sample Four-Day Sub 30 Min 5k Training Week
• [08:14] Get the Free Training Plan
• [09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
• [10:37] VO2 Max Work
• [13:44] Lactate Threshold Work
• [14:53] Long Run
• [15:32] Race Pacing Strategy: The Game Plan
• [19:32] Do This to Help Another Runner Go Sub 30 Minutes
• [19:54] 5 Best Bodyweight Strength Exercises for Runners
• [23:16] Recovery and Nutrition Hydration
• [25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
• [26:38] Use This to Fix Your Run Form

Links & Learnings

• 📈 Get your free Run sub 30 min 5k Training Plan here https://dlakecreates.com/5ksub30free
• 🎧 Listen, read and learn more here https://dlakecreates.com/5ksub30
• Run Longer & Farther with this - https://dlakecreates.com/base
• The best cross-training activities for runners ranked - https://dlakecreates.com/run-specific-cross-training-guide/
• Learn how to use VDOT calculator for race paces - https://dlakecreates.com/using-vdot-calculator-for-runners/
• Threshold Explain + Find Your Threshold Run Pace - https://dlakecreates.com/lactate-threshold-training/
• The 5 Best Body weight only Strength workouts - https://dlakecreates.com/10w2s-5
• Why Recovery Is More Important Than Training - https://dlakecreates.com/recovery
• Get 6 magical tips to perfect running form - https://dlakecreates.com/runform
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.

Key Takeaways

1. Max-cushion shoes might feel comfortable, but they can weaken your feet over time by reducing natural shock absorption and muscle engagement.
2. Running in the same shoe every day creates repetitive stress—rotating between different types of shoes helps build strength and prevent injury.
3. Your feet need feedback from the ground to stay strong and stable; too much cushion dulls that connection and can hurt your form.

Timestamps

• [00:58] The Run Shoe Industry Story
• [01:36] The Science Behind Super Shoes
• [03:14] What's The Real Problem?
• [04:21] Use This To Get Strong Feet
• [04:56] Why Feet Matter More Than Shoes
• [05:40] Train Your Feet - Step 1: Stop Wearing One Shoe for Everything
• [07:32] Step 2: Build Foot Strength Progressively
• [08:34] Step 3: Use Max Cushion Strategically, Not Exclusively
• [09:07] Step 4: Pay Attention to Ground Feel
• [10:00] Understand This About Gear and You'll Actually Run Faster Farther

Links & Learnings

• 📈 Get your free 3 Shoe Rotation Cheat Sheet & Training Plan: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/shoecushion
• Stop Wasting Money on the Wrong Gear - https://dlakecreates.com/gear
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk through simple ways to spot it, explain why it’s often called “junk” work, and show how to use it intentionally without burning yourself out. If you want to feel fresher, train smarter, and finally understand where your effort should go, this episode gives you the clarity to do that.

Key Takeaways

1. The grey zone is not a bad pace by itself, but it becomes a problem when it turns into your default for every run. When that happens, you stay tired without getting fitter.
2. Easy runs should feel truly easy, and hard days should feel clearly hard. The progress comes from separating those efforts instead of living in the middle.
3. Grey zone works best when it’s used on purpose for specific goals like marathon pace or tempo work. It should support your training, not quietly take it over.

Timestamps

• [00:24] What You'll Learn
• [01:10] What Is It and How to Spot The Grey Zone
• [03:43] Why People Call It Junk and Why That’s Wrong
• [05:38] How To Use The Grey Zone In a Smart Way
• [06:22] Use This to Run In The Grey Zone
• [06:43] When To Use (And Avoid) Grey Zone
• [08:27] Check If You're In The Grey Zone
• [09:36] Use This To Build Your Base Before Building Your Grey Zone

Links & Learnings

• 📈 Get your free avoid the grey zone training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/grayzonesimple
• Learn more about the Grey Zone here - https://dlakecreates.com/greyzone
• Run far and longer with ease here - https://dlakecreates.com/base
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever been told running will ruin your knees, this episode is going to flip that idea on its head. I break down why so many people blame the wrong thing for their pain, what the science actually says about how knees adapt, and the real habits that cause most runners to struggle. You’ll learn the simple changes that protect your joints, help you recover better, and make your runs feel smoother and stronger over time. By the end, you’ll know exactly how to train in a way your body can handle—without guessing, overthinking, or falling into the traps that keep runners stuck.

Key Takeaways

1. Running isn't the problem for your knees; in fact, it helps strengthen them. The real issue comes from doing too much too soon and not allowing your body to recover properly.
2. You can protect your knees by slowly increasing your mileage and making your easy runs truly easy. Varying your runs, your shoes, and your surfaces also helps prevent repetitive stress.
3. Strong muscles support your knees, so strength training your glutes, hips, and quads is crucial. This helps your body handle impact so your knees don't have to take the full force.

Timestamps

• [00:31] The Amateur Knee Experts
• [01:26] Why is Sitting Worse For Your Knees Than Running?
• [02:40] Joints Are Built to Move, Not Sit
• [03:02] How To Run Without Hurting Your Knees
• [04:16] What Actually Protects Your Knees
• [05:16] Use This To Run Farther & Longer
• [05:43] Protect Your Knees By Training your posterior chain
• [06:35] Do This Thing In The Off-Season To Protect Your Knees Even Further

Links & Learnings

• 📈 Get your free run far and long with less effort training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/badforknees
• How to run far and long with less effort (base training) https://dlakecreates.com/base2
• Prevent & Fix your Runner’s Knee issue with this - https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.

Key Takeaways

1. Slowing down builds the aerobic engine that makes long-distance running feel easier and faster. When most runs stay easy, your body adapts in powerful ways.
2. A strong base protects you from injuries by giving your muscles, tendons, and joints time to catch up to your cardio. Training gets more enjoyable when you’re not constantly drained or hurting.
3. When the engine is built, speed work finally works the way it should. You can run faster with less effort because your foundation can actually support it.

Timestamps

• [00:33] What You'll Learn
• [01:21] What Is Base Training?
• [05:15] Use This to Run Far Long with Ease Right Now
• [06:34] The Actual Base Training Plan - Pillar 1: Easy Running
• [08:14] Pillar 2: Long Run (1x Per Week)
• [09:25] Pillar 3: Build The Chassis and Run Economy: Strength, Plyos, Strides Drills
• [14:50] Why You Should Not Skip Base Training
• [17:06] How Long Do You Need When Are You Ready to Do Faster Work?
• [19:58] Base Training Misconceptions
• [21:14] Why You Really Need to Learn About Long Runs After Base

Links & Learnings

• 📈 Get your free run farther and faster base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base2
• Learn all about strides - https://dlakecreates.com/strideswithme
• Learn all about long run - https://dlakecreates.com/longrun
• Learn all about A-Skips - https://dlakecreates.com/askips
• Get the 5 body weight only Strength moves you’ll ever need as a runner - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s a clear roadmap for training smarter so your body can finally do more without falling apart.

Key Takeaways

1. You don't have to choose between running and lifting. Combining them builds a fitness level that helps you perform better in sports and everyday life.
2. If you are a runner, strength training makes you more efficient. This means you can run the same pace while using less energy.
3. If you are a lifter, learning to run at an easy, conversational pace builds your cardio without hurting your strength gains.

Timestamps

• [00:30] What You'll Learn
• [01:16] What is Hyrox
• [03:00] The Fork in the Road: Runner vs Lifter
• [03:29] Use This to Become a Hybrid Athlete
• [03:46] For Runners—How to Train Like a Gym Bro (Without Becoming One)
• [07:00] Functional Lower Body Work
• [08:26] Use This to Schedule Your Running Lifting Perfectly
• [09:03] For Lifters—How to Run Like a Hybrid Athlete (Not a Broken Bro)
• [12:38] Run Economy Basics for Big Humans
• [15:50] A Simple Hybrid Week Plan
• [18:46] Use This to Run a Faster HYROX

Links & Learnings

• 📈 Get your free hybrid athlete/hyrox training plan here https://dlakecreates.com/hyroxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/hyrox
• Learn how to run far and fast easier - https://dlakecreates.com/base
• Learn the top 5 body weight strength exercises for runners - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that make training feel automatic. If you’ve ever wondered why your hard work isn’t showing up in your pace, this episode gives you the tools to fix that—without overcomplicating anything.

Key Takeaways

1. Running slower most of the time actually makes you faster: Easy, conversational-paced runs build your aerobic base, reduce injury risk, and teach your body to use energy more efficiently.
2. Walking during runs isn’t failure, it’s smart training: Strategic walk breaks help manage fatigue, protect your joints, and let you run longer without burning out.
3. Being a runner starts the moment you run, not when you hit a goal: You don’t need speed, distance, or a race bib to call yourself a runner; showing up is enough.

Timestamps

• [00:27] What You'll Learn
• [00:52] Rule #1 — Running Slow Actually Makes You Faster
• [03:31] Rule #2 — It's Okay to Walk
• [06:10] Use This to Fully Implement the 9 Rules Right Now
• [06:35] Rule #3 — Shoes Matter... But Not the Way You Think
• [08:23] Rule #4 — Progress Isn't Linear (And That's Okay)
• [12:29] Help Another Runner
• [12:58] Rule #6 — You Don't Need to Run Every Day. You Need Consistency
• [14:51] Rule #7 — You're Starting From Zero. That's Normal.
• [16:49] Rule #8 — You Don't Need Motivation. You Need a System
• [19:05] Rule #9 — You're a Runner as Soon as You Start
• [20:01] Here's What You Really Need to Start Running

Links & Learnings

• 📈 Get your free run farther and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more https://dlakecreates.com/9things
• Steal my 7 minute warmup routine https://dlakecreates.com/warmup
• Run farther and longer with this https://dlakecreates.com/base
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap.

In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.

Key Takeaways

1. Every marathoner moves through predictable levels, and most get stuck because they repeat the same habits without changing anything.
2. Chasing times too aggressively turns smart training into obsession, which often leads to injury, burnout, and frustration.
3. The best progress happens when you stay curious, train with intention, and avoid letting your self-worth depend on one race result.

Timestamps

• - [00:00:20:14] What You'll Learn
• - [00:01:02:26] LEVEL 1: THE BUCKET-LISTER
• - [00:02:08:15] Use This To Run a Smarter Marathon
• - [00:02:51:27] Level 2 – The Repeater
• - [00:05:02:12] Do This Easy Thing To Help Another Runner
• - [00:05:17:00] Level 3: The Student
• - [00:07:24:14] LEVEL 4: THE QUALIFIER
• - [00:09:36:13] LEVEL 5: THE ZEN PSYCHOPATH
• - [00:10:45:04] What Level Should You Really Be On?
• - [00:11:43:25] Do This Before You Run Your Marathon

Links & Learnings

• 📈 Get your free run far and long easier base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/marathonlevels
• Learn how to hydrate for races like NASA astronauts - https://dlakecreates.com/smart-hydration-runners/
• Learn why and how I ran a half-marathon 1% better for 10 years so you can do it too - https://dlakecreates.com/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.

Key Takeaways

1. Four-by-four intervals aren’t the gold standard they’re made out to be—they’re often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.
2. There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.
3. Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.

Timestamps

• [00:17] What You'll Learn
• [00:59] What Are 4x4 Intervals?
• [02:00] Why Are They So Popular?
• [03:08] 4 Reasons Why 4x4 Intervals Are Overrated
• [05:39] Free Improve Your Vo2Max Guide
• [06:02] The 4 Better Vo2 Max Workouts
• [06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons
• [09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)
• [12:12] Help Another Runner Out
• [12:26] Option 3: 6x3 Minutes - For Intermediate Runners
• [13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners
• [15:35] How To Fit This In Your Schedule
• [16:28] Learn About Vo2 Max First Before You Train It

Links & Learnings

• 📈 Get your free Improve Vo2 Max Training Plan https://dlakecreates.com/4x4free
• 🎧 Listen, read and learn more here https://dlakecreates.com/4x4
• Use this to find your VDOT Score - https://www.youtube.com/watch?v=Vuh4bsdo1CY
• Run far and long easier with this - https://dlakecreates.com/base
• Learn everything you need to know about Vo2 Max here - https://dlakecreates.com/vo2max
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.

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Key Takeaways

1. Overtraining is often a result of under-recovering. Your body can handle hard workouts, but it breaks down when you combine them with life stress and poor sleep.
2. Recovery is an active skill, not just doing nothing. It means choosing activities that lower your total stress and help your body adapt, like a walk or light mobility work.
3. Listen to your body's warning signs, like a higher resting heart rate or constant irritability. Ignoring them leads to injury, while heeding them lets you train harder and smarter.

Timestamps

• [00:15] What You'll Learn
• [01:02] When 'No Days Off' Destroyed My Marathon
• [02:08] The Science Behind What Happened
• [03:02] Use This Tool to Help With Recovery
• [04:30] The Real Definition of Recovery
• [05:57] Get My Free Recover Easy Without Thinking Guide
• [06:16] What to Do on Recovery Days: Active Recovery
• [08:05] Passive Recovery Explained
• [10:31] Quick Cheat Sheet to Tell Difference
• [10:59] What Not to Do on Recovery Days
• [12:43] How to Know When You Need Rest
• [14:36] Do This Once You Really Understand Recovery

Links & Learnings

• 🔴 Get 50% off Prungo FluxGO: USA Use - https://dlakecreates.com/prungoamazon ||
• Rest of World Use Code: "1BETTERRUN10" https://dlakecreates.com/prungo10
• 📈 Get your free recovery cheat sheet and training plan bundle https://dlakecreates.com/recoveryfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/recovery
• Run far and long easier with this - https://dlakecreates.com/base
• The best cross training workouts for runners - https://dlakecreates.com/crosstrainactivities
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset, turning panic into power. You'll learn how to strategically use this time to not just protect your progress, but to set the stage for your biggest running wins yet.

Key Takeaways

1. Fitness fades much slower than you think. Your core endurance stays with you for a long time, even when you take a break.
2. You can keep most of your fitness with very little work. Just a couple of easy runs a week is enough to maintain your hard-earned base.
3. A break is not a setback, it's a strategic reload. Shifting your mindset to see time off as "loading the slingshot" helps you come back stronger and avoids injury.

Timestamps

• [00:01] What's Really Happening With Runners Mindsets
• [00:11] What You’ll Learn
• [02:52] How To Do The Slingshot Season In Your Training
• [05:12] Use This To Run Faster, Farther and Longer with Less Effort
• [05:50] Why This Is Important For Runners
• [08:22] Do This To Stop Running Perfect

Links & Learnings

• 📈 Get your free run faster and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/slingshot
• How to not let perfection rule your running - https://www.youtube.com/watch?v=uxCjqqnPokg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds real, lasting speed, what to expect each week during your first two months of low-heart-rate training, and the six mistakes that silently sabotage progress before most people ever see results.

Key Takeaways

1. Running slower builds endurance faster than constant high-intensity training because it strengthens the aerobic system, boosts mitochondria, and prevents burnout.
2. Most people fail at zone two training because they quit before week seven—right when the real progress begins.
3. True speed comes from consistency, patience, and knowing your heart rate zones instead of chasing pace or instant results.

Timestamps

• [00:09] What You'll Learn
• [00:34] How Running Slow Makes You Fast —My Story
• [01:37] What Is Zone 2 Running?
• [03:41] The 6 Common Mistakes: Mistake #1 Using Watch based/Optical HR Monitor
• [04:22] Use This to Run Farther and Longer with a Low HR
• [04:40] Mistake #2: Using the 220 – Age Formula.
• [06:00] Mistake #3: Letting Pace Dictate Effort.
• [06:38] Mistake #4: Living In The Gray Zone And Doing Too Much Zone 3 And Zone 4 Work
• [07:36] Mistake #5: Ignoring External Factors.
• [08:02] Mistake #6: Giving Up Too Soon.
• [08:21] Help Another Runner Be Amazing
• [08:48] What To Expect When You First Start Training: Week By Week
• [11:58] How To Find Your Zone 2 Hr - The Tests
• [12:55] Find Zone 2 Breath Test
• [14:37] Why Zone 2 Is So Important
• [15:53] What You Really Need Is Base Training

Links & Learnings

• 📈 Get your free run far and long with no effort training plan here - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/lowhr
• Use the Free Vdot Calculator Tool - https://dlakecreates.com/vdot
• Learn all about Base Training - https://dlakecreates.com/base
• Is Zone 3 Gray Zone a waste of time or genius - https://dlakecreates.com/grayzone
• How to do MAF Test - https://dlakecreates.com/maf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.

Key Takeaways

1. Arm swing isn’t just for looks. It’s essential for balance and energy efficiency. Poor arm movement forces your core and legs to overcompensate, wasting fuel and slowing you down.
2. Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.
3. Your arms and legs are neurologically wired together, so clean arm motion helps your stride stay in rhythm without extra mental or physical effort.

Timestamps

• [00:11] What You'll Learn
• [00:50] The 6 Levers of Running Form
• [02:09] Lever 4 – Cadence
• [03:28] What Is Arm Swing?
• [05:20] Use This to Improve Your Arm Swing
• [05:37] Fix Drill #1 — Shoulder Drop, Not Shrug
• [06:55] Fix Drill #2 — Elbow Angle ≈ 90° (But Soft)
• [07:56] Do This to Help Another Runner
• [08:15] Fix Drill #3 — Drive Back, Don't Cross
• [09:09] The Study on Arms and Legs Relationship
• [10:01] Fix Drill #4 — Hands Low; Loose Grip With Thumbs Up
• [11:32] What Happens When You Put All of That Together?
• [12:07] What You Really Need to Fix Your Run Form

Links & Learnings

• 📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/armswing
• Learn more about Run Form - https://dlakecreates.com/runform
• Learn about strength training https://dlakecreates.com/10w2s-5
• Improve your breathing https://dlakecreates.com/running-breathing-techniques/
• Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.

Key Takeaways

1. Baking soda can help in short, hard efforts (about 30 seconds to 12 minutes).
2. Dose and timing matter; gut issues are common and can ruin race day.
3. Test a system in training; for most runners, consistent training beats supplements.

Timestamps

[00:00:38] How Baking Soda Works for Runners  

[00:02:02] Do This To Help Another Runner  

[00:02:32] The Science Behind Baking Soda Buffering In Running  

[00:04:46] Experiment 1: This Actually Works  

[00:06:39] Use This To Make Your Own Baking Soda and Run Faster  

[00:07:05] Experiment 2: My Gut Rebels  

[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code  

[00:10:19] Experiment 4: The Truth  

[00:11:47] Do You Really Need Baking Soda To Run Faster?  

[00:12:34] Use This To Really Race Faster With Less Effort 

Links & Learnings

• 📈 Get your free improve your race times with baking soda training plan and guide - https://dlakecreates.com/bakingsodafree
• 🎧 Listen, read and learn more here https://dlakecreates.com/bakingsoda
• WTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf
• 5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

I break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I’ll also de-stress race logistics, fueling, and travel so you don’t turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that’s exactly how you get faster year after year.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

Links & Learnings

• 📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
• Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
• Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.

Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.

Key Takeaways

• Long runs aren’t one-size-fits-all—they change with your goals, pace, and season.
• Mixing five long run styles builds endurance, speed, and race-day confidence.
• Training smarter means running with intention, not just mileage.

Timestamps

• [00:11] What You'll Learn
• [01:03] What Is a Long Run?
• [03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself
• [04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS
• [06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT
• [06:25] All Easy (+ Fast Finish Bonus) Level 1
• [07:50] Help another Runner Get Better
• [08:05] Cupcake with Sprinkles - Level 2
• [09:10] Progression Runs - Level 3
• [11:01] The Big Block Sandwich - Level 4
• [12:33] Over Unders - Level 5
• [13:59] Use This Turbo Boost After Your Long Runs For Real Gains

Links & Learnings

• 📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/longrun
• Learn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithme
• Learn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.

Key Takeaways

1. Focus on Volume First: Building your weekly mileage is the most effective way to become a more durable and efficient runner, creating a foundation that makes everything else easier.
2. Refine Your Technique Second: Once you have a solid base of volume, you can start to fine-tune your form and pacing to squeeze more speed out of the engine you've built.
3. Introduce Novelty Last: Only after consistently doing more and getting better should you introduce new, complex workouts or plans to break through a plateau and keep things fresh.

Timestamps

• [00:46] What You'll Learn
• [01:32] Why You Should Use The More, Better, New Framework
• [02:37] Why Do More of Something First
• [04:03] Use This To Run Farther and Longer Easier
• [05:03] When To Do Better in Your Training and How
• [05:41] The Nuance of More vs Better vs New
• [07:19] Why Volume Usually Wins
• [08:50] The Earning System (When to use better and New)
• [11:02] How Brenton Can Use Norwegian Double Threshold
• [13:06] Use This First Before You Do Anything Else

Links & Learnings

• 📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runmore
• Learn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/base
• How I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballarat
• Understanding threshold training - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.

Key Takeaways

• 5K and 10K are both aerobic-heavy—but the small shift in energy system use changes everything.
• Training for a strong 10K builds a bridge to faster half marathons and marathons.
• Long intervals, tempo work, and understanding your pace drop-off are critical to improving 10K times

Timestamps

• [00:21] What You'll Find Out
• [01:14] Why 5K and 10K Feel Like Different Sports
• [02:31] How Running Faster at Shorter Distances Makes You Better at Longer Distances
• [03:16] Ad Break: Use This To Run a Faster 10K
• [04:00] Can Training for the 5K/10K Cross Over to Ultra Marathon Success?
• [04:54] How to Maximize Performance for a 10K Race
• [05:26] Why Aerobic Base Builds Everything
• [07:50] The Ladder Concept of Short Distance Training for Long Races
• [08:42] Use This To Run 1% Better Each Day, Month, Year, etc

Links & Learnings

• 📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/5k10
• How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5k
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.

Key Takeaways

1. Small tweaks lead to faster times. Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.
2. Preparation goes beyond miles. Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.
3. Test and adjust before race day. Every runner is different, so it's important to experiment with strategies during training to find what works best for the body.

Timestamps

• [00:20] What You'll Learn
• [00:42] Caffeine
• [02:12] Proper Taper
• [04:09] Resistance Band
• [05:57] Use This Free Plan To Race 1% Better
• [06:54] Hydration and Electrolytes
• [09:58] Diet & Nutrition
• [12:47] Bicarb/Baking Soda

Links & Learnings

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racetools3simple
• Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
• Caffeine on Runners - https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/
• Race Predictor Test - https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/
• DLake on Instagram – https://instagram.com/dlakecreates
• DLake on Strava – https://www.strava.com/athletes/120507

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

Key Takeaways

1. You can gain muscle and lose fat while running often—if you master training timing and recovery.
2. The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.
3. Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.

Timestamps

• [00:21] What I'll Be Going Over
• [02:16] How I Lost Body Fat Gained Muscle
• [03:00] The Formula to Gain Muscle While Running
• [03:38] The Easy Day Advantage
• [06:30] Ad Break – Use This To Gain Muscle Run Your Best Times
• [07:15] The Science of The Interference Effect
• [08:26] The Actual Lifting Plan for Runners to Gain Weight | Day A Push Day
• [09:27] What Day B (Pull) Looks Like
• [13:33] Food Nutrition
• [18:36] Recovery, Rest Sleep
• [19:25] Use This To Run Farther and Longer

Links & Learnings

• 📈 Get your free run more and gain muscle training plan and guide here https://dlakecreates.com/gainmusclefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gainmuscle
• Learn about Vo2 Max - https://dlakecreates.com/vo2max
• Learn about Tempo Runs https://dlakecreates.com/tempo
• Learn about Strength Training For Beginners https://dlakecreates.com/10w2s-5
• Learn how to run and not gain weight - https://dlakecreates.com/outrunbad
• Learn the best pre & post run meal info https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real science behind the risks, and practical ways to reduce your exposure without turning your life upside down.

Key Takeaways

1. Microplastics are everywhere—in our water, food, clothes, and even the air—and they can quietly affect recovery, energy, and overall health.
2. Simple swaps like stainless steel bottles, better washing methods for gear, and choosing natural fabrics can cut down exposure without making life complicated.
3. Science doesn’t have all the answers yet, but focusing on the biggest sources of microplastics is a smart way to protect performance and long-term health.

Timestamps

• [00:32] What You'll Learn
• [01:45] What are Microplastics
• [04:39] What We Can Do: Practical Steps for Runners
• [07:04] Use This To Fight Microplastics and Get 1% Better
• [07:57] Sort Your Smartwatch Bands, Containers, And Sweating
• [10:10] How Screwed Are We, Really? And What Comes Next
• [11:42] This Thing Also Might Be Hindering Your Performance | Air

Links & Learnings

• 📈 Avoid Microplastics with this free cheat sheet and run far/long training plan - https://dlakecreates.com/microplasticsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/microplastics
• Is The Air Slowing You Down? - https://dlakecreates.com/air
• Why rest sleep and recovery are so improtant - https://dlakecreates.com/recovery
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.

Key Takeaways

1. Cadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.
2. The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.
3. You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.

Timestamps

• [00:13] What You'll Learn
• [00:53] How I Mastered Higher Cadence
• [01:40] Chasing Cadence As a Number
• [02:14] Run Science Nerd Break: Knee Protection From High Cadence
• [02:53] What Actually Improves Cadence
• [04:28] Use This To Improve Your Cadence The Right Way
• [05:10] 3 Ways to Improve Feel for Cadence
• [05:23] #1 Practice Uphill Running Pickups
• [06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass
• [08:07] Run Science Nerd Break #2 - Barefoot Study
• [08:26] #3 Run With Audio Cues
• [10:43] Get 18 More Tips On Increasing Cadence

Links & Learnings

• 📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocus
• The Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadence
• Use Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/
• Stop Overstriding & Instead do this- https://dlakecreates.com/overstriding
• Fix Form Fatigue at end of runs - https://dlakecreates.com/formfatigue
• Best Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money.

Key Takeaways

1. Threshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.
2. With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.
3. For most runners, a simple 20-minute field test is the most effective way to find your threshold heart rate. It is surprisingly accurate, empowering, and something you can repeat every month or two to track your progress without needing a lab.

Timestamps

• [00:18] What You'll Learn
• [01:10] What Is Threshold And Why Does It Matter For Runners?
• [02:15] The Threshold Test Shootout
• [02:29] The Number Four Best Threshold Test - Zone 2/MAF/Your Gut Intuition
• [04:11] Number Three Best Threshold Test - Online Calculators/Race Data
• [05:32] Use This To Improve Your Threshold Right Now
• [06:21] Number 2 Best Threshold Test - Field Test
• [07:41] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
• [09:52] What I Learned Doing Them All
• [10:19] What You Need To Improve Your Threshold

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate4shootout
• Learn about tempo runs here - https://dlakecreates.com/tempo
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about how to do a Maffetone Test here - https://dlakecreates.com/maf
• Learn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttest
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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

IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before.

Key Takeaways

1. IT band pain isn’t fixed by foam rolling the outside of your leg—you need to target your glutes and TFL muscles to release tension and protect your knees.
2. Strengthening the right muscles and easing back into running safely can prevent the pain from flaring up again and keep you progressing toward your race goals.
3. Quick fixes like anti-inflammatories or injections might mask pain, but long-term recovery depends on smart rehab, proper strength work, and gradual training adjustments.

Timestamps

• [00:27] What You'll Learn
• [01:15] What IT Band Syndrome Really Is
• [02:21] Why Foam Rolling Does Nothing for IT Band
• [03:01] Use This To Fix Your IT Band
• [03:34] Ongoing Treatment Once Fully Healed
• [04:49] Physio Therapist Admits Her Mistakes
• [07:02] Use This To Keep IT Band Syndrome Away Forever

Links & Learnings

• 📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/itb
• The 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-5
• 10 Weeks 2 Strength Running App - https://instagra.com/10w2s
• 10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.

Key Takeaways

• VO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.
• Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.
• Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.

Timestamps

• [00:16] What you'll learn
• [00:53] The Vo2 Max Number Misunderstanding
• [01:35] Run Science Nerd Break: The History of Vo2 Max
• [03:33] What Really Moves Your Vo2 Max
• [04:25] Run Science Nerd Break: Vo2 Max Research
• [05:06] Use This To Improve Your Vo2 Max
• [05:30] How To Do Threshold & Run Economy Workouts
• [07:02] My Vo2 Max Results
• [08:31] Use This To Get Better Vo2 Max

Links & Learnings

• 📈 Get your free improve your vo2 max training plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxdrop
• Learn how to improve your threshold - https://dlakecreates.com/lactate1wtf
• Learn how to run with less energy and go faster (run economy & strides) here - https://dlakecreates.com/strides
• Learn why runners get vo2 max wrong here - https://dlakecreates.com/vo2-max-training-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start.

Key Takeaways

1. Strides aren’t sprints—they’re short, controlled accelerations that teach the body to run fast without breaking down.
2. Adding strides a few times a week improves running efficiency, sharpens form, and makes race pace feel easier.
3. A simple progression of short reps with plenty of rest builds lasting speed while reducing the risk of injury.

Timestamps

• [00:35] What You'll Learn
• [01:20] What Are Strides
• [02:31] Run Science Nerd Break - What Happens When You Do Strides
• [03:46] What Strides Really Are
• [04:38] Use This To Run Strides Now
• [05:17] How To Do Strides
• [05:46] When To Do Strides & Duration Explained
• [06:40] How To Structure Rest & Recovery
• [07:46] Help Other Runners Run 1% Better
• [08:10] Repeat The Strides
• [08:38] How Often Should You Do Them?
• [09:36] Where To Do Strides
• [10:40] Bonus - Use a Hill To Make it Easier
• [12:00] Why Do Strides Work? Patience
• [13:53] Get Free Download & Strides vs Sprints

Links & Learnings

• 📈 Get your free strides & base training plan here - http://dlakecreates.com/stridesfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/strideswithme
• Learn how to do strides, skips, windups, and run-throughs here https://dlakecreates.com/strides
• Learn why strides are the perfect thing to do after your long run - https://dlakecreates.com/nicole
• Learn more about ATP and run energy systems here - https://dlakecreates.com/energy
• Edited by Remy B Reel - https://www.youtube.com/c/RemyBReel
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.

Key Takeaways

1. Tempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.
2. These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.
3. You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.

Timestamps

• [00:22] What You'll Learn
• [01:05] When To Do Tempo Running
• [02:32] How Is This Similar To Grey Zone Training
• [05:20] Use This To Improve Your Tempo Running
• [05:51] Tempo Runs for 5K vs Marathon Racing
• [06:56] Lactate Explained
• [09:15] What Lactate does to Oxygen
• [10:04] Help Me Fight the Algorithm Gods
• [10:24] Tempo Runs Used as Sub-Threshold Training
• [11:39] Lactate Threshold Levels Explained
• [12:45] 1% Better 3 Tempo Run Formula
• [15:28] Why People Get Tempo Runs Wrong
• [16:58] Fatigue from Tempo Runs
• [17:55] Understand This Before You Do Tempo Training

Links & Learnings

• 📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tempo
• Learn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtf
• Learn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.

Key Takeaways

1. Building a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.
2. Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.
3. Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.

Timestamps

• [00:29] What You'll Learn
• [01:19] Run Faster With This Base Training Framework
• [02:13] When You Should Do Base Training
• [03:12] Use This Free Plan To Build Your Base Now
• [03:35] Aerobic Run Training Is Like Driving a Car
• [04:36] When Should You run By Heart Rate?
• [05:34] Help Me Fight Algorithm Gods
• [05:55] How to Do Sprints The Right Way For Aerobic Base Training
• [06:57] Why Base Training Is So Fun
• [07:37] The 2 Types of Base Training Explained
• [08:26] Do This After Building Your Base

Links & Learnings

• 📈 Get your free 30-day base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base
• How to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/
• How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching.com
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork.

Key Takeaways

1. Zone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.
2. Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.
3. Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.

Timestamps

• [00:51] What You'll Learn
• [01:31] What is Zone 2
• [03:10] What the Science Actually Supports
• [03:30] Run Science Nerd Break #1
• [04:59] A Smarter Training Week
• [07:18] 4 Run Week vs 3 Run Week
• [08:02] Run Science Nerd Break #2
• [08:48] The Key: Precision Over Volume
• [09:08] Use This To Develop Zone 2, Zone 3 and Zone 4
• [09:30] Why This Matters
• [11:37] What Coaches Think
• [15:33] Use This To Train Smarter Weekly

Links & Learnings

• 📈 Get your free 8-week improve sub threshold training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/zone2lies
• How to improve your zone 2/low hr/maffetone pace, go faster easier - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• How to improve your vo2 max - https://dlakecreates.com/vo2-max-training-runners/
• Kristi Storoschuk Narrative Review on Zone 2 Training - https://pubmed.ncbi.nlm.nih.gov/40560504/
• Brady Holmer on Substack - https://substack.com/@bradyholmer
• Steve Magness - https://www.stevemagness.com/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good.

Key Takeaways

1. Achilles pain isn’t always the same—mid-portion and insertional injuries need different rehab approaches, and treating them the wrong way slows recovery.
2. Strength work is the key to healing and prevention, but knowing when to use isometrics, heavy slow resistance, or eccentric training makes all the difference.
3. Footwear choices, collagen support, and consistent training adjustments can keep Achilles pain from coming back and protect your running long-term.

Timestamps

• [00:34] What You’ll Learn
• [01:23] How to Fix Achilles Running Issues (Case Study)
• [02:59] Immediate Treatment From a Pro Physical Therapist
• [05:01] Use This to Fix Your Achilles and Calf Issues Now
• [05:29] Achilles Mid Portion Tendinopathy Vs Achilles Insertional Tendinopathy
• [07:29] Follow Up Treatment Moving Forward and Shoe Choices
• [08:21] How Collagen Might Speed Up Recovery
• [09:19] My Personal Experience and Possible Hacks to Fix It
• [11:02] Use These 5 Strength Exercises to Become a Stronger Runner

Links & Learnings

• 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/fixachilles
• Learn the 5 best strength movement (no gym required) for runners -
• Learn why stretching and too much strength training could make your achilles and calves worse - https://dlakecreates.com/calfachilles
• 10W2S Run Strength App - https://10w2s.com
• 10W2S Instagram - https://instagram.com/10w2s
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.

Key Takeaways

1. Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.
2. Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.
3. Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.

Timestamps

• [00:36] What You'll Learn
• [01:12] #1 Nose Vs Mouth Breathing
• [01:45] Run Science Nerd Break
• [02:20] How To Nose Breath
• [02:44] Use This To Breath Better On Your Runs
• [03:12] #2 Breath Holds
• [04:17] How To Do Breath Holds
• [04:43] #3 Match Your Breath With Your Strides
• [05:31] #4 Exhale Out Your Co2
• [06:05] How To Exhale Out Co2
• [06:29] #5 Breathing and HRV Importance
• [07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing
• [08:21] How To Do Cyclic Sighing For Better HRV
• [08:54] Use This To Go Deeper On Breathing with Nose vs Mouth

Links & Learnings

• 📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025
• Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.

Key Takeaways

1. Fancy running gear can help but won’t replace consistency and smart training habits.
2. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.
3. Small, daily improvements in technique and mindset deliver long-term results.

Timestamps

• [00:00] Intro to Gear Obsession
• [00:59] Why Fancy Shoes Feel Overrated
• [02:10] The Real Power of 1% Improvements
• [03:18] Showing Two Favorite Shoes
• [04:14] Breaking Down Essential Running Gear
• [05:48] When Tech Becomes a Distraction
• [07:02] Free Cheat Sheet for Minimalist Gear
• [08:10] The 1% Better Runner Framework
• [09:15] The Truth About Shiny Gadgets
• [10:18] Wrapping Up and Final Thoughts

Links & Future Learnings

• 📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gear
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.

Key Takeaways

1. Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.
2. Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.
3. Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.

Timestamps

• [00:12] What You'll Learn
• [00:52] The Difference Between Zone Two Threshold and Vo Two Max
• [01:25] Zone 2: The Foundation of Aerobic Base Building
• [02:10] Run Science Nerd Break: Threshold Fun Facts
• [03:30] Defining Vo2 Max and Why It's So Important
• [04:03] Run Science Nerd Break - Aerobic vs Anaerobic
• [05:26] Use This Free Training Plan to Improve Your Threshold
• [06:16] My Vo2 Max Lactate Threshold Test Results
• [07:51] Why This All Matters For Runners
• [08:12] You Don't Have To Train Your Threshold
• [09:26] How I'm Training After The Test
• [10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vs
• Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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

If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts.

Key Takeaways

1. Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.
2. The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.
3. Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.

Timestamps

• [00:22] What You’ll Learn
• [01:08] How to Fix Runner’s Knee – Case Study
• [01:38] The diagnosis: Patellofemoral Pain Syndrome
• [01:47] Runner’s Knee Immediate Treatment
• [02:48] Strength work – Starting with Wall Sits
• [03:47] Use This to Run Stronger
• [04:12] Ongoing plan – Quads and Hip Exercises for Recovery
• [05:40] Using Gait Retraining to Reduce Knee Load
• [05:57] Why Runner’s Knee Is Not Just One Issue
• [06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience
• [07:20] Get Your Free Immediate Recovery Plan

Links & Learnings

• 📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runnersknee
• The 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/
• Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• 10W2S Strength Training Run App - https://10w2s.com
• 10W2S on Instagram - https://www.instagram.com/10w2s
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You’ll learn how imbalance could be the real culprit, why your stretching routine might be working against you, and what to do instead. If you've ever dealt with tight calves, mystery “shin splints,” or stubborn tendon pain, this episode will shift your entire approach to training.

Key Takeaways

1. Tendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you’re doing “everything right.”
2. Deep tissue release and mobility work help more than static stretching, but it’s important to train your body to keep the new range or it will just tighten up again.
3. Training only the back of your legs without strengthening the front leads to overload. Balance across muscles and even between left and right sides helps prevent breakdowns.

Timestamps

• [00:16] What You'll Learn
• [01:03] The Real Problem (Why Feet, Calves & Shins Get Ignored)
• [02:02] Strength Training Isn't Just For Gym Bros
• [03:14] Why Stretching Your Calves Doesn't Work (Unless You Do This)
• [04:27] Use This Free Download To Fix Your Achilles Calf Issues Now
• [05:12] The Problem With Too Much Posterior And Not Enough Anterior Strength
• [06:29] Achilles Overload & Sprinting: When Strength Backfires
• [07:25] The Fix: Eccentrics, Load Management, Patience
• [07:56] Shin Splints: The Catch-All Diagnosis
• [09:01] The Bigger Lesson: Balance Symmetry
• [10:04] Finish Line Thoughts: Strength is Step One. Tendons are Step Two

Links & Learnings

• 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/calfachilles
• Strength Training For Runners Toolkit - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• Why Feet and Shoes Are So Important As We Age - ****https://dlakecreates.com/ever-runner-should-know-these-three-things-about-shoes/
• Dr. Marie Whitt Fit- Prevent Tight Calf and Ankles - https://youtu.be/xeUrOoVkupc?si=kkcem-x3PGiv5sGl
• Trent Salkavich Practice — Biomechanica (Sydney, Australia) - https://www.biomechanica.au/
• 10 Weeks To Strength Running App - http://10w2s.com/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you five specific strategies to train your form to survive when your brain turns to mush. You'll discover why practicing perfect form when you're fresh is almost useless for race day, how to use fatigue-specific drills that actually translate to better race performance, and the mental cues that keep elite runners looking strong even when they're dying inside. This isn't about running prettier—it's about unlocking the speed you're already capable of but losing to preventable form breakdown.

Key Takeaways

1. Fatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out.
2. You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core.
3. Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart.

Timestamps

• [00:20] What You’ll Learn
• [01:01] What’s the Mistake?
• [02:13] Five Steps to Fix Tired Form
• [04:51] Learn to Have Higher Cadence
• [05:47] Use This to Increase Your Cadence
• [06:16] Film Your Fatigued Form
• [06:58] Strengthen the Weak Links
• [07:44] Mental Reset Cues
• [08:30] Why It Matters
• [09:07] Use This to Fix Your Form

Links & Learnings

• 📈 Get your free 6-month increase your cadence training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/formfatigue
• Find out how to stop overstriding here - https://dlakecreates.com/overstriding
• 7 Magical tips to better run form here - https://dlakecreates.com/runform
• Study on running form fatigue here - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.646042/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.

Key Takeaways

1. Understanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It’s not about eating less—it’s about eating right.
2. Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.
3. Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.

Timestamps

• [00:11] What You’ll Learn
• [01:19] What Are Macros, Micros and Supplements?
• [02:59] Why Carbs Are The Best For Distance Runners
• [04:50] Protein Explained
• [06:17] Fat In Your Diet Explained
• [07:57] Importance of Micro Nutrients
• [09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times
• [10:30] Best Supplements For Runners
• [14:06] Losing Weight Overeating While Running
• [16:03] Portion Control, Counting Calories & the BMR Calculator for Runners
• [17:47] Finish Line Thoughts

Links & Learnings

• 📈 Get Your Free 1% Better Runner No-Pee-Mid-Race Hydration Plan Now - https://dlakecreates.com/peehackfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/nutritionmacros
• Why Runners Over Eat & Gain Weight - https://dlakecreates.com/can-a-new-or-experienced-runner-out-run-a-bad-diet/
• Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost
• Learn more about hydration, gels and no peeing before races here - https://dlakecreates.com/nutritionhydration
• Learn more about 8 best foods for recovery here - https://dlakecreates.com/8foods
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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

Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.

Key Takeaways

1. VO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.
2. Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress.
3. The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.

Timestamps

• [00:15] What You'll Learn
• [00:49] Vo2 Max Defined
• [03:29] How To Improve Your Vo2 Max
• [07:24] Use This To Improve Your Vo2 Max Now
• [08:03] Run Science Nerd Break - Vo2 Max Tops Out
• [09:03] Why Smart Watches Get It All Wrong
• [09:51] Why You Need Patience To Improve Your Vo2 Max
• [11:01] Use This To Get a Higher Vo2 Max and Race Faster

Links & Learnings

• 📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025
• Learn about threshold training here https://dlakecreates.com/threshold
• Learn more about Vo2 Max here - https://dlakecreates.com/vo2max
• 2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041
• Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single time, and walk away with a practical approach to stop fighting against yourself and start flowing with the natural rhythm that unlocks your best running.

Key Takeaways

1. Small changes—like better sleep, hydration, and weather—can give you a 5% boost in your running performance without extra effort.
2. Consistency matters more than occasional bursts of intensity; showing up regularly helps you improve your running over time.
3. Aligning with the natural flow—in running or life—makes things feel easier and more rewarding.

Timestamps

• [00:00] How to run faster without training harder
• [00:27] How to collaborate with the running universe
• [01:23] Stacking small tailwinds for big gains
• [02:00] The bigger picture: Applying small daily wins to life and long-term habits
• [02:40] Go with the flow
• [03:02] Get your free 30-day base training & habits plan

Links & Learnings

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tailwind
• Learn more about running mindfulness and meditation - https://dlakecreates.com/mindful
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• Rick Rubin’s Book - https://www.goodreads.com/book/show/60965426-the-creative-act

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

I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn’t), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they’re fit and ready. It’s not always about how many miles you run or how fast your watch says you should go. Instead, it's the small stuff most people ignore that ends up deciding your finish time. If you’ve ever had a rough race despite solid training, this one will help you figure out what went wrong—and how to fix it next time.

Key Takeaways

1. Race-day prep matters more than fitness. Small things like water and fueling can make or break your race, even if you're in great shape.
2. Practice your race plan ahead of time. Don’t wait until race day to figure out how you’ll drink water or take gels—practice it during training.
3. You don’t need to train harder to race better. Maintaining a base and peaking smartly for a few weeks can keep you fresh and reduce burnout.

Timestamps

• 00:19] What You'll Learn
• [02:48] I Learned What Not To Do In the Marathon
• [03:51] Use This Free Training Plan To Run Your Best
• [04:47] I Learned What Not To Do In the Marathon With This
• [06:16] The Fix For Race Day Fails
• [07:07] Marathon Hydration/Nutrition Drama Continues
• [07:37] Learning From My Mistakes Mid-race

Links & Learnings

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racefailmarathon
• Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you’ll know exactly where to focus your effort so every step brings you closer to your fastest finish yet.

Key Takeaways

1. A faster 5K isn’t just about running more—it’s about training both your aerobic base and your ability to handle high-speed efforts.
2. Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch.
3. Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains.

Timestamps

• [00:08] What You'll Learn
• [01:03] How I'm Trying to Run a 15:59 5K
• [02:44] Run Science Nerd Break - What Does Anaerobic Mean?
• [04:01] The Science Behind The 5K
• [02:02] Why It's Not About Speed But Lactate Tolerance
• [05:35] Use This Free Training Plan To Run a Faster 5K
• [06:05] Lactate Threshold vs Lactate Tolerance
• [06:56] Run Science Nerd Break – Lactate Doesn’t Shut You Down
• [09:49] Run Science Nerd Break - Speed Endurance Explained
• [13:51] Use This To Develop Base To Run a Faster 5K

Links & Learnings

• 📈 Get your free xxx https://dlakecreates.com/5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/expro
• Other relevant link to other episodes - http://dlakecreates.com/fast5k
• Other relevant link to other episodes or website - https://dlakecreates.com/5k10k
• Study 1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8975965/
• Study 2 - https://pubmed.ncbi.nlm.nih.gov/26817745/
• Mike Trees on Instagram - https://instagram.com/run.nrg
• NRG Coaching - https://nrg-coaching.com
• DLake Instagram – https://instagram.com/dlakecreates
• Dlake Strava – https://www.strava.com/athletes/120507

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

If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork.

Key Takeaways

1. Smart fueling boosts performance: Fueling your body with the right nutrients and supplements can significantly improve endurance and recovery, especially during long-distance running.
2. Timing and balance are key: Some supplements work best right before a race (like caffeine), while others (like creatine) need daily use. Hydration and electrolytes should be constant.
3. Experiment carefully: Not every supplement works for everyone. Start small, track how your body reacts, and adjust to avoid stomach issues or wasted effort.

Timestamps

• [00:13] What You’ll learn
• [32:10] Caffeine
• [02:03] Hydration & Electrolytes
• [05:08] Get Your Free 8-Week Race Day Toolkit Training & Habits Plan
• [06:06] Nutrition
• [08:54] Creatine
• [11:59] Tart Cherry Juice
• [14:18] Beetroot Juice
• [17:33] Cordyceps Mushroom
• [19:26] Spirulina
• [20:31] Beta Alanine
• [23:03] Acetyl L-Carnitine
• [24:41] CBD Oil
• [26:43] Bicarb/Baking Soda
• [31:27] End: CTA

Links & Learnings

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen & read more here - https://dlakecreates.com/racetoolssupps
• Get all 17 Race Tools & Tactics here - https://dlakecreates.com/racetoolkit
• Learn more about 7 Science-backed supplements to help you after hard runs - http://dlakecreates.com/7supps
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507

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

Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning out, this one’s for you. You’ll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter.

Key Takeaways

1. Running too hard at threshold isn’t helping—it’s hurting: Pushing past your real threshold pace turns training into survival mode, not progress.
2. Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle.
3. Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back.

Timestamps

• [01:08] What Is Threshold Training?
• [02:08] Run Science Nerd Break #1 - Lactate Is Good
• [03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast
• [04:21] Mistake #2 - Skipping The Aerobic Base Phase
• [05:13] Mistake #3 - Doing Threshold While You're Fatigued
• [06:20] Use This To Improve Your Threshold The Smart Way
• [06:56] Mistake #4 - Calling Everything Threshold
• [08:13] Mistake #5 - Doing It Every Week Forever
• [09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place
• [10:04] What You Really Need To Improve Your Threshold

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate2mistakes
• Learn about what your lactate threshold is and how to train it here- https://dlakecreates.com/lactate1wtf
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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

Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a single machine or dumbbell.

Key Takeaways

• Bodyweight strength training can target the most critical muscles for runners—no gym required.
• Each of the five exercises mimics running mechanics and builds injury-resilient muscles.
• Slow, controlled reps and proper form matter more than weight or volume for runners.\

Timestamps

• [00:21] What You'll Learn
• [01:07] How To Bulgarian Split Squat
• [03:46] Use This To Balance Strength Training, Running and Life
• [04:12] How To Single Leg Deadlift
• [07:12] How To Bent Knee Calf Raise (Soleus)
• [09:21] How To Pushups For Runners
• [11:23] How To Side Plank With Leg Raise
• [13:43] How To Fit It All In

Links & Learnings

• 📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/?p=4089
• Sam Shearman & 10W2S on Instagram - https://www.instagram.com/10w2s
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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