The 1% Better Runner with DLake

If you only run three days a week, making all three runs easy is the fastest way to stay slow.

Two runners can train the same three days a week, and one keeps getting faster while the other stays stuck for months. In this episode, you'll hear why more easy running is the wrong fix when you only have three days. You'll also learn the three runs that move the needle, how hard each one should feel, and two tiny add-on days almost nobody talks about. It matters because three easy runs is a watered-down version of a plan built for someone with double your time. By the end, you'll know which runner you are, and you'll have a free 30-day plan to put it into action.

Key Takeaways

• Easy running only pays off when you have the volume, and three days don't give you that. So stop making all three runs easy and give each one its own job.
• Your three runs are a fast day (short intervals, seven or eight out of 10), a moderate day (five or six out of 10) and a long easy day of 60 to 90 minutes. So match the effort to the day, and keep your moderate day comfortably hard, never 5K pace.
• Two short strength sessions and a few strides add about 40 minutes to your week and make you more efficient without running more. So do your strength right after your moderate and long runs, and finish a run with a few strides.

Timestamps

• [00:00] Can 3 Days a Week Make You Faster?
• [00:58] Does Easy Running Work With Only 3 Days?
• [01:41] What Is the Gray Zone Trap?
• [03:12] What Should Your Fast Day Look Like?
• [04:01] How Hard Should Your Moderate Run Feel?
• [04:24] Tempo Run vs Gray Zone: What's the Difference?
• [05:15] How Slow Should Your Long Run Be?
• [05:41] How Do You Add Strength and Strides?
• [06:44] Do Strength and Strides Make You Faster?
• [07:51] Is Your Running Form Wasting Energy?

Links & Learnings

• 📈 Improve your base training with this 30 day plan now https://dlakecreates.com/base
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/3runs
• Learn more about staying out (and in) of the Gray Zone http://dlakecreates.com/grayzone
• Get The Best 10 Strength Exercises in the Least Time for Runners: https://dlakecreates.com/runner-strength-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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

Key Takeaways

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

Timestamps

[00:00] Hook and episode preview

[00:27] Intro and meet Nicole Burnham

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

[01:14] What strides are

[01:47] Nicole on turnover and muscle

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

[03:17] Skipping and Stuart McMillan

[04:24] The skip and stride workout

[05:06] Ego and the should trap

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

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

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

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

Links & Learnings

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

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Chasing 180 steps per minute won't fix your overstriding. Shorter steps and driving your knees up will.

Most runners are told a higher cadence is the answer to overstriding. In this episode, I explain why that advice leaves so many runners stuck and what actually changes where your foot lands. You'll hear a 30-second test to run on your next easy run, and why your heart rate can jump when you try to fix this. I also share the weak spot I missed for eight months, even though I was sure my form was solid. You'll leave with a plan for this week and a realistic timeline for making the change stick.

Key Takeaways

1. Cadence is a symptom of good form, not the cause. Shorten your steps and drive your knees up from your hips, and your cadence will rise on its own.

2. If your heart rate jumps when you raise your cadence, you likely sped up without shortening your stride. On your next easy run, hold your pace for 30 seconds with quicker, lighter, shorter steps, and reset if your pace jumps.

3. Fixing overstriding takes six to 12 months, not six weeks, because your body needs time to catch up to your new form. Do your drills before runs two or three times a week, train your hip flexors twice a week, and judge your progress at six months.

Timestamps

• - [00:00] Why Is Overstriding So Hard to Fix?
• - [00:48] Does Higher Cadence Fix Overstriding?
• - [02:21] What Actually Fixes Overstriding?
• - [02:40] Can You Overstride at a Fast Pace?
• - [03:34] What Does Good Knee Drive Feel Like?
• - [06:34] Which Drills Fix Overstriding?
• - [07:45] Why Does My Heart Rate Jump With Cadence?
• - [09:12] What Is the 30-Second Cadence Hack?
• - [09:47] What Does the Science Say About Cadence?
• - [10:07] Why Does Fixing Overstriding Take Patience?
• - [11:46] Why Does Cadence Change With Speed?
• - [13:34] How Long Does Fixing Overstriding Take?

Links & Learnings

• 📈 Get Your Free 6-Month Increase Cadence Training Plan Here - https://dlakecreates.com/cadencefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/overstriding2
• Heiderscheit et al., 2011 step rate study https://pubmed.ncbi.nlm.nih.gov/20581720/
• Daniel Lieberman's Harvard study on reaching the foot out https://www.nature.com/articles/nature03052
• The 1% Better Runner Book (early access): https://dlakecreates.com/bookaccessyt
• Run Form Master Class: https://dlakecreates.com/running-form-fixes/
• A Skips video: https://dlakecreates.com/askips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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One number predicts how fast you can race and how long you'll live.

It's your VO2 max, and you can train it. VO2 max is the number runners chase for race times and sports scientists track for how long people live. In this episode, I explain what it actually measures, why it matters even if you never race, and how to start raising it without hurting yourself. You'll also see why your watch number is only an estimate and a simple way to track how your body responds to your training and eating.

3 KEY IDEAS

• Your Ceiling: Every pace you run, from easy jogs to sprints, lives under your VO2 max, so raising it gives you more room for everything.
• Speed And Lifespan: The same number that predicts your race times also lines up with how long and how well you live.
• Base Then Intervals: Build an easy zone 2 base first, then add a small, sharp dose of hard intervals on top.

LINKS & LEARNINGS

• 📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxhume
• Get the Hume Body Pod and save up to 50% off:
• 👉 https://dlakecreates.com/humediscount || Use code 1BETTERRUN

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Training inconsistently? Here’s how that might be holding back your race goals.

In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [00:55] First Time Meeting Audrey
• [01:32] Barriers to Breaking the 15-Minute Mark
• [02:21] Dynamic Warm-Up Routine Breakdown
• [03:22] Goals and Fitness Priorities
• [04:08] Fun Fuel Choices for Training Days
• [06:00] Learning from Interval Mistakes
• [07:18] Final 400m Interval Push
• [07:52] How to Train for Speed in 800m
• [10:19] Breaking Bad Habits for Consistency

Links For Greatness

• 📈 Get your free 1% better 30-day guide to consistency/improving your Vo2 Max - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/audrey
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips.

But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart.

And it’s not because your form is bad. It’s because your focus breaks down before your body does.

Here’s what’s really happening, and how to stop it from ruining your race.

Timestamps

• [00:17] What You'll Learn
• [00:45] What's the Mistake?
• [01:57] Five Steps to Fix Tired Form
• [04:35] Learn to Have Higher Cadence
• [05:31] Use This to Increase Your Cadence
• [06:00] Film Your Fatigued Form
• [06:42] Strengthen the Weak Links
• [07:28] Mental Reset Cues
• [08:14] Why It Matters
• [08:51] Use This to Fix Your Form

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.

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.

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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What’s the one thing most runners get wrong about “easy training”?

Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.

You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.

Timestamps

• [00:00] Are your easy runs setting you up for success or sabotaging your progress?
• [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
• [02:41] Using the breathing countdown test to check heart rate accuracy.
• [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
• [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
• [09:43] The gap between easy and race paces for elites versus everyday runners.
• [10:01] Resting heart rates and the importance of heart rate reserve in training.
• [12:20] Debunking myths about maximum and Maffetone heart rates.
• [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
• [15:00] How base training builds longevity and aerobic fitness.

Key Takeaways

• Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
• Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
• Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.

Links & Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

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Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will.

If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode will challenge everything you’ve been told. I break down what bigger runners need to understand about training smarter, why running isn’t always the answer people think it is for weight loss, and how consistency, recovery, and sustainable effort will take you much further than pushing yourself into exhaustion. If you want to build fitness in a way that actually lasts, this conversation will completely change how you think about running and long-term progress.

Key Takeaways

• Running doesn't require a certain body type: You don't need to lose weight before you start running. The idea that only lean, light people can be "real runners" is false.
• Running alone won't help you lose body fat: If weight loss is your main goal, running isn't the most effective path. You're better off combining it with resistance training and fixing your nutrition.
• Run so you can do it again tomorrow: Don't overdo it on day one. Walk when you need to, go by time instead of distance, and focus on consistency over intensity.

Timestamps

• [00:21] What You’ll Learn
• [01:34] Tip #1 – Don’t Try to Lose Weight By Running
• [05:52] Use This to Start Running (Again) Now
• [06:21] Tip #2 – Everything in Moderation
• [10:18] Tip #3 – Walking Is Ok
• [12:40] Why You Shouldn’t Kill Yourself Every Run
• [15:04] Daren’s Hot Take, Healthy and Wise
• [15:29] Why Amateur Runners Can’t Carb Load Their Way to a Fast Marathon Alone
• [18:38] How Daren Is Getting Wiser in Life & Training
• [19:42] Remy’s Hot Take, Healthy & Wise
• [24:02] Why You Should Have Dessert With Your Dinner
• [26:57] Use This to Start (Or Get Back to Running)

Links & Learnings

• 📈 Get your free start running (again) and base training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/heavyrunners
• How to start running (again) full deep dive - https://dlakecreates.com/startrunning
• More this or that episodes with Remy B Reel - https://dlakecreates.com/thisorthat
• Remy B Reel on YouTube - https://www.youtube.com/@RemyBReel/videos
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the thing that helps you run faster now also protects you from becoming fragile later?

In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard intervals, and field testing. And we do it all without turning it into a science textbook.

The bigger idea is simple: VO2 max is not just about running faster. It is about building a higher ceiling now so you have more room to perform, recover, age well, and avoid becoming fragile later. We also cover the workouts that actually move the needle, why easy running alone is probably not enough if you are time-poor, and how to start adding VO2 max work without blowing yourself up.

Timestamps

• [00:01:46] Vo2 Max Defined
• [00:03:42] What's The difference between watch and mask treadmill lab test
• [00:05:20] Use This To Improve Your Vo2 Max Now
• [00:07:11] Why Vo2 Max isn't the only metric to make you a better runner
• [00:07:51] Brady's back story and his Vo2 Max of 80
• [00:08:54] Is the Car Analogy the best for Vo2 Max?
• [00:10:12] Ignore Your Smart Watch and Focus on the Bigger Zoomed out Story
• [00:11:26] Take These After Vo2 Max Runs To Recover Better
• [00:14:39] Why Low Carb Won't Get You To your Best Time
• [00:15:55] Difference between Threshold & Vo2 Max HR zones
• [00:18:18] Can you improve Vo2 Max by not doing zone 4 work?
• [00:18:58] Physiology is a spectrum not an exact
• [00:20:42] Don't Rely on 220 Minus Age for Max HR Number
• [00:22:42] Do You Have To Run at a Certain Speed/Force to Improve Vo2 Max?
• [00:26:16] How can someone go and test their Vo2 Max?
• [00:27:45] Does Doing The Mile Help Improve Vo2 Max?
• [00:28:37] Is it Good to do a Vo2 Max & Threshold Lab Test Same Time?
• [00:29:25] Why Vo2 Max & Longevity are so connected
• [00:31:17] Why Fit Trained 60yo Are Healthier than Sedentary 30yo
• [00:35:30] Why Low Vo2 Max on Older People is so Dangerous
• [00:41:08] Zone 2 vs Vo2 Max Training and Fitness
• [00:43:43] Is Zone 3, 4 and 5 better for Time Strapped Runners?
• [00:46:12] Higher intensity training is 9 times more effective than low intensity
• [00:47:58] What Vo2 Max Number is Best to Target?
• [00:51:34] Why Norwegian 4x4 is the best for beginners with Vo2 Max
• [00:53:33] Is 30 sec on 20 sec off good for new vo2 max runners?
• [00:56:14] Should Vo2 Max Intervals go over 5 minutes
• [00:57:48] Does Vo2 Max Stop Improving after 6 Weeks
• [00:59:50] Why There Is Not Such Thing a Non Exercise Responder
• [01:02:13] How a New Runner Can Get Used to Vo2 Max Efforts
• [01:06:06] Starter 3 Days a Week Build Your Vo2 Max Plan
• [01:09:06] Is This a Vo2 Max Workout? (Rapid Fire)
• [01:15:44] Does Sauna Improve Vo2 Max?
• [01:16:35] Where To Find Brady Online & His Vo2 Max Book
• [01:17:25] Why Everyone Should Get a Vo2 Max Test

Links & Learnings

• 📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2master
• How To Do The Cooper Test - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264
• Vo2 Max 4x4 Protocol - https://dlakecreates.com/4x4
• Brady Holmer - Vo2 Max Essentials Book - https://www.bradyholmer.com/ebook
• Brady Holmer - Why Vo2 Max Still Matters - https://runlongrunhealthy.substack.com/p/why-vo-max-still-matters-for-longevity
• The Dallas Bed Rest Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC2655009/
• Brady Holmer on Substack - https://substack.com/@bradyholmer
• Brady Holmer on X - https://x.com/Brady_H?lang=en
• Brady Holmer on Instagram - https://www.instagram.com/brady.j.holmer/?hl=en
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week?

Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna training. You'll learn how heat exposure can improve endurance, boost key physiological adaptations, and help your body handle hard efforts more efficiently. I also share a simple protocol to get started, common mistakes runners make, and why the benefits may extend far beyond race day and into long-term health and longevity.

Key Takeaways

• Sauna training may help improve endurance and running performance by creating adaptations similar to altitude training, without changing where you live or train.
• Consistency matters more than suffering. Starting with short sessions and gradually building up is the safest and most effective way to get the benefits.
• Sauna is one of the few tools that may improve both athletic performance and long-term health, making it a valuable addition to your training routine.

Timestamps

• [00:27] What You'll Learn
• [01:18] How Sauna Actually Makes You a Faster Runner
• [02:00] What's Happening Inside Your Body
• [03:08] Use This Cheat Sheet to Start Sauna and Get 17% Faster on Race Day
• [03:45] My Science-Backed Sauna Post-Run Protocol
• [05:42] Three Things to Remember Before You Sauna
• [07:47] What to Do in the Sauna?
• [08:20] Infrared vs Steam vs Finnish Dry Sauna
• [09:38] Steam Saunas
• [10:24] No Sauna? Try a Bath
• [10:53] What About Hot Cold Contrast Therapy?
• [14:52] Use This to Get 17% Faster on Your Next Race

Links & Learnings

• 📈 Get Your Free Sauna Protocol & Race Day Toolkit Here: https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/sauna2
• 17% Faster Race Day Toolkit Here: https://dlakecreates.com/racetoolkit
• Study on How Sauna Actually Makes You a Faster Runner: https://linkinghub.elsevier.com/retrieve/pii/S1440244006001393
• The Finnish Sauna Study Showing 43% People Live Longer: https://pubmed.ncbi.nlm.nih.gov/25705824/
• Hot Bath Works As Good as Sauna: https://substack.com/home/post/p-181415432
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone?

The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half marathon runners, the mindset shifts that separate them, and why the half marathon may be the sweet spot for improving performance, staying healthy, and enjoying the sport for years to come. Whether you're chasing a personal best, thinking about moving up to the marathon, or simply trying to become a smarter runner, you'll walk away with a new perspective on what 13.1 miles can teach you about training, racing, recovery, and long-term progress.

Key Takeaways

• The way you approach the half marathon says a lot about your mindset as a runner. Understanding where you are today can help you make better decisions about where you want to go next.
• A properly raced half marathon is far more demanding than many runners realize. It requires smart training, strong pacing, and the ability to stay uncomfortable for a long time.
• The best runners aren't always the ones chasing the biggest challenges. They're often the ones choosing goals that allow them to improve consistently, recover well, and keep running strong for decades.

Timestamps

• [00:39] What You'll Learn
• [02:13] Level 1: The Tourist
• [03:17] Use This to Run a Faster Half Marathon
• [03:56] Level 2: The Stepping Stone
• [05:40] Level 3: The Best Time Hunter
• [07:51] Level 4: The Serial Half Racer
• [09:38] Level 5: The Enlightened One
• [11:45] Run a Faster Half With This

Links & Learnings

• 📈 Get your free half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/levelshalfmarathon
• Learn why most half marathon plans fail: https://dlakecreates.com/halfmarathon
• Impact of different running distances on muscle and lymphocyte DNA damage in amateur marathon runners: https://pmc.ncbi.nlm.nih.gov/articles/PMC4792989/
• RRW: By The Numbers: Global Road Running Finishers Up 17% in 2024: https://rrm.com/2025/uncategorized/rrw-by-the-numbers-global-road-running-fiishers-up-17-in-2024/
• Learn about the 5 levels of marathon runners - https://dlakecreates.com/marathonlevels
• Learn about the 5 levels of Strava runners - https://dlakecreates.com/stravalevels
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race?

Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to build the fitness, durability, speed, and recovery habits that make faster racing possible, why some popular approaches can actually slow your progress, and how to structure your training so each workout works together instead of against you. Whether you're sitting at 20:05 or still working your way down from the low 20s, this episode will help you understand what really moves the needle and how to apply it to your own running.

Key Takeaways

• Breaking 20 Minutes Requires Precision: Running a faster 5K isn't about wanting it more on race day. It's about using the right training tools at the right time and building fitness layer by layer.
• Your Easy Runs Matter More Than You Think: A stronger aerobic base helps you hold pace longer, recover better, and get more out of every hard workout.
• Recovery Is What Makes Improvement Possible: The goal isn't to train hard every day. The goal is to balance hard work with enough recovery so your body can actually adapt and get faster.

Timestamps

• [00:22] What You'll Learn
• [04:06] Lactate Tolerance Training Protocol
• [06:24] How To Find Your Current Fitness Pace (CFP)
• [06:41] Option 2 For Lactate Tolerance Workouts: Race More
• [07:09] Why Your Brain Freaks Out With Too Much Lactate
• [08:38] Use This To Run A Sub 20 Minute 5K Now
• [09:33] Tactical Tool 2: Run More Days
• [11:29] Tactical Tool 3: Longer VO2 Max Intervals
• [14:29] Do This To Help Another Runner Run Sub 20 Mins
• [15:45] Tactical Tool 4: Stretch Your Tempo Three Ways
• [17:59] Tactical Tool 5: Train Power, Not Just Endurance
• [20:58] Tactical Tool 6: Recovery Is The Real Workout
• [23:13] Tactical Tool 7: Train In Blocks, Not Weeks
• [24:59] Go Deeper On The Best Hack (Recovery)

Links & Learnings

• 📈 Run Sub 20 With This Free Training Plan https://dlakecreates.com/sub205kfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub205k
• Learn All About Threshold Here: https://dlakecreates.com/thresholdmaster
• My Top 12 5K Tips - https://dlakecreates.com/fast5k
• Mike Trees Instagram - https://instagram.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort?

Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away.

Key Takeaways

• Many runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains.
• The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective.
• A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently.

Timestamps

• [00:17] What You'll Learn
• [01:06] Shoes I’m Wearing For This Workout
• [01:27] The Mistake That Runners Make With Sub Threshold
• [01:49] Why Zone 3/Sub Threshold Matters
• [03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts
• [03:51] What Happens When Your HR Goes Higher Than Sub Threshold?
• [04:14] Use This to Improve Your Sub-Threshold Fitness
• [04:44] How to Actually Do a Sub Threshold Workout the Right Way
• [06:10] Traps to Avoid When Doing This Workout
• [07:08] How Long Should This Workout Be
• [09:46] Why I'm Doing More of These This Year
• [10:26] Use This to Learn More About Lactate Threshold Training

Links & Learnings

• 📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthreshold
• Everything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/
• Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimple
• Cori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomes
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now.

Everyone talks about zone 2 training, but almost nobody talks about the slower movement that quietly supports everything else. In this episode, I break down why zone 1 training might be the missing piece for better endurance, faster recovery, and long-term health. I get into the difference between training hard and simply moving more throughout the day, why so many runners accidentally stay stuck in the “gray zone,” and how small changes like walking more, slowing down recovery runs, and stacking low-intensity movement can completely change the way your body feels over time. Whether you’re chasing faster race times or just want to stay strong and capable as you age, this episode will help you rethink what “fitness” actually looks like outside the workout itself.

Key Takeaways

• The biggest threat to long-term fitness is not missing workouts. It is spending most of the day sitting still and slowly losing strength, mobility, and endurance without noticing it.
• Walking more, taking stairs, and adding low-intensity movement throughout the day can improve long-term health, recovery, and overall fitness without needing extra hard training.
• Slow training alone will not magically make someone faster, but when combined with regular volume and smart workouts, it helps build a stronger aerobic foundation with less stress on the body.

Timestamps

• [00:56] What You'll Learn
• [01:19] How I Found Zone 1 by Accident
• [02:26] Why Zone 2 Gets All the Attention
• [06:09] Get the Free Base Training Plan
• [06:31] Why Zone 1 Is Better (But Most People Can't Do It)
• [12:10] Your Real Problem Isn't Training. It's Your Life.
• [14:22] How to Micro-Dose Zone 1 Into Your Day
• [17:01] Why Run and Bike Commuting Might Save Your Fuel

Links & Learnings

• 📈 Get your free run zone 1 easier plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/zone1
• Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2014.00033/full
• Aerobic high-intensity intervals improve VO2max more than moderate training: https://pubmed.ncbi.nlm.nih.gov/17414804/
• Muscle tissue changes with aging: https://pubmed.ncbi.nlm.nih.gov/15192443/
• How to start run and cycle commuting now - https://dlakecreates.com/commute
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet.

Breaking three hours in the marathon is not about forcing yourself to hold 4:15 per kilometer pace and hoping you can survive. In this episode, I share the mindset shift that changed how I approach marathon training: stop pulling yourself toward an arbitrary goal and start building the kind of fitness that naturally pushes you past it. You’ll learn why so many runners blow up late in the race, how to use pace, heart rate, and effort together to train smarter, and what a realistic path to sub-three actually looks like if you want to get there without burning out or getting injured.

Key Takeaways

• Stop Pulling Toward Sub-Three: If every workout feels like a struggle, you may be forcing a pace your body is not ready for. Build the fitness first, and let the time come naturally.
• Use All Three Training Lenses: Pace shows how fast you are running, heart rate shows how your body is responding, and effort tells you how it feels. Using all three helps you train smarter.
• Give It Time: For most runners, breaking three hours takes more than one training cycle. Consistent progress over one to three years is often the real path to success.

Timestamps

• [00:32] What You'll Learn
• [01:22] Why Runners Can’t Break Sub 3 Hours
• [03:23] Quick Self-Check You Can Do Now
• [04:36] Use This to Run a Sub 3-Hour Marathon the Smart Way
• [05:23] The Physics of Why Your Training Backfires
• [06:16] Here's How I Learned This the Hard Way
• [08:36] Science Behind Why Polarized Training Wins for Marathon Training
• [09:18] Run Science Nerd Break: Cardiac Drift
• [10:23] The Actual Road to Sub-3 Mapped Out
• [12:01] Weeks 1 Through 8: Foundation + a Real Dose of VO2 Max
• [13:12] Weeks 9 Through 16: Maintain VO2 Max, Shift Priority to Threshold
• [16:50] This 3-Lens System Checks If You’re Doing Too Much
• [18:35] Learn More About the 3 Marathon-Specific Runs

Links & Learnings

• 📈 Get Your Free 22 Week Sub 3 Hour Training Plan Here: https://dlakecreates.com/marathonsub3free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/marathonsub3
• Pacing Strategy Affects the Sub-Elite Marathoner’s Cardiac Drift and Performance: https://doi.org/10.1519/00124278-200708000-00048
• Impact of Training Intensity Distribution on Performance In Endurance Athletes: https://pubmed.ncbi.nlm.nih.gov/17685689/
• 4 Reasons You Can't Run In Zone 2 (And The Fix): https://dlakecreates.com/cantzone2
• Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/thresholdmasterclass
• What Runners Get Wrong About Long Runs (It's Obvious): https://dlakecreates.com/longrun
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise.

Breathing is one of the most overcomplicated topics in running. I tested seven popular techniques, from box breathing and Wim Hof to nose breathing and diaphragmatic breathing, to find out which ones actually help you run easier and which ones are better left for bedtime. In this episode, I break down what works during a run, what helps with recovery, and why the simplest approach often delivers the biggest results. If you’ve ever felt out of breath on easy runs or wondered whether you’re breathing “wrong,” this episode will help you train smarter and breathe with less effort.

Key Takeaways

• Most Breathing Techniques Work Better for Recovery: Methods like 4-7-8, Wim Hof, and box breathing can help you relax and recover, but they are not the best tools to use while you’re actually running.
• Diaphragmatic Breathing Makes Running Feel Easier: Learning to breathe from your belly helps you take deeper breaths and gives you a stronger foundation for every other breathing technique.
• The Best Breathing Strategy Is to Keep It Simple: Use nose breathing on easy runs to control your pace, and switch to mouth breathing when the effort gets hard and your body needs more air.

Timestamps

• [00:27] What You'll Learn
• [01:30] How I’m Ranking Them
• [02:12] #7 4-7-8 Breathing
• [03:09] Use This to Breathe Better on Your Runs
• [03:44] #6 Wim Hof Power Breaths
• [04:44] #5 Box Breathing
• [06:10] #4 3-2 Rhythmic Stride Breathing
• [07:51] #3 Cyclic Sighing / Physiological Sigh
• [09:44] Help Another Runner by Doing This Super Easy Thing
• [10:31] #2 Diaphragmatic Belly Breathing
• [12:03] #1 The Best Breathing Method of All
• [14:44] Why the Best One Is Boring
• [15:43] Go Deeper on Nose vs. Mouth Breathing

Links & Learnings

• 📈 Get your free breath easier and run faster/farther training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/breathworstbest
• Learn more about nose vs mouth breathing here https://dlakecreates.com/nosebreathing
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace.

Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your body's energy systems trick you into thinking you're rich when you're actually borrowing time at a brutal interest rate. In this episode, you'll learn exactly why the start of every race lies to you, a simple 30-second body check that catches the mistake before you blow up, and the one workout that teaches your body what race pace actually feels like. You'll walk away knowing how to stop guessing on race day, save your energy for the finish, and finally run the times you know you're capable of.

Key Takeaways

• The first two minutes lie to you. Your body has a short burst energy system that makes the start of a race feel easy. When it runs out a few minutes later, you crash hard unless you held back.
• Do the 30-second body check during any run. Use the talk test, breathing rhythm, and "too easy" feeling to know if you're pacing right before it's too late.
• Race pace repeats fix bad pacing for good. Run one kilometer at your goal pace, rest three minutes, repeat five times. Your legs and brain learn what right feels like so race day isn't a guess.

Timestamps

• [00:18] What You'll Learn
• [01:16] The Mystery: Why Your Body Lies in the First Minute
• [04:19] Use This So You Don't Race Too Fast (And Help Another Runner)
• [07:11] The 30-Second Body Check
• [09:54] The Short-Term Fix: What to Do When You've Already Blown Up
• [11:34] The Real Long-Term Fix: How to Stop Blowing Up for Good
• [15:34] Use This to Learn All About Energy Systems and How to Train Them Best

Links & Learnings

• 📈 Get Your Free Don’t Race Too Fast Training Plan Here: https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/racefast
• Energy System Interaction and Relative Contribution During Maximal Exercise: https://doi.org/10.2165/00007256-200131100-00003
• Pacing, Packing and Sex-Based Differences in Olympic and IAAF World Championship Marathons: https://doi.org/10.1080/02640414.2015.1132841
• Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/how-to-improve-running-threshold/
• The Real Reason You’re Not Getting Faster at The 5K: https://dlakecreates.com/sub255k
• Why the Same Pace Feels Easy 1 Day and Death the Next: https://dlakecreates.com/energysystems
• Mike Trees NRG Coaching Instagram - https://instagram.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner?

If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should, this episode will change the way you think about training. I break down the two systems that drive every runner’s performance: the cardiovascular engine that powers your endurance and the musculoskeletal engine that keeps your body strong enough to handle the workload. You’ll learn why running alone is not enough, how strength training and speed work fit into the bigger picture, and a simple “mixing board” framework you can use to balance every part of your training without overcomplicating your week.

Key Takeaways

• Train Both Engines: Your fitness depends on both your cardiovascular system and your muscles, bones, and tendons. Neglect either one, and your progress will suffer.
• Running Alone Isn’t Enough: Running builds endurance, but strength training builds durability. You need both to stay injury-free.
• Adjust Your Training Over Time: The right mix of easy runs, hard workouts, and strength work changes throughout the year based on your goals.

Timestamps

• [00:32] What You'll Learn
• [01:24] The Two Engines Overview
• [03:26] Cardiovascular Engine: Aerobic Base (Zone 2)
• [04:50] Do This to Train All the Zones and Get Faster
• [05:34] Cardiovascular Engine: VO2 Max
• [07:08] Cardiovascular Engine: Anaerobic
• [08:18] Musculoskeletal Engine: The One Runners Ignore
• [13:41] The 2 System Crossover
• [15:39] Do This to Help Another Runner
• [16:23] The Mixing Board
• [22:16] Use This to Improve Your Cadence

Links & Learnings

• 📈 Get your free training plan to improve the 2 engines here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/2engines
• Why Most Runners Get VO2 Max Wrong (And How to Fix It): https://dlakecreates.com/vo2-max-training-runners
• Learn all about Threshold training here https://dlakecreates.com/thresholdmasterclass
• Strength Train Like an elite runner: https://dlakecreates.com/axis
• Top 10 Easiest/Best Strength Gym workouts for runners: https://dlakecreates.com/strength
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Zone 2 doesn't fail. You just quit before your body had any reason to adapt.

Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We get into how to properly train your aerobic system, why your gear might be misleading you, and the uncomfortable truth about consistency. This is about building a base that makes everything else easier. If you want to run faster, longer, and with less effort, this is where it starts. Even if it feels painfully slow at first.

Key Takeaways

• Zone 2 only works if you do it consistently over time. Short bursts and long breaks won’t build anything.
• Most runners rely on inaccurate data or push too hard. Slowing down and even walking is part of doing it right.
• Cross-training and patience help you build fitness without breaking your body. Progress comes from stacking small efforts.

Timestamps

• [01:48] What Are Heart Rate Zones
• [02:47] Fix #1 Fix Your Technology
• [05:19] Use This To Improve Your Zone 2
• [05:46] Fix #2 You Aren't Training Zone 2 Enough
• [08:17] Fix #3 Why Consistency Is Key For Zone 2
• [10:45] Fix #4 Cross Train

Links & Learnings

• 📈 Get Your Free Improve Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/cantzone2
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Stop Doing Zone 2 Until You Watch This First: https://dlakecreates.com/maf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are.

Everyone’s chasing VO2 max like it’s the scoreboard for fitnes, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier, or more durable as a runner. You’ll start to see the gap between lab metrics and real-world performance, and why most longevity research doesn’t even use VO2 max the way you think. More importantly, I’ll walk you through how to train, test, and measure your fitness without needing a lab or fancy data. This is about shifting your focus from numbers to what actually shows up when you run.

Key Takeaways

• VO2 Max is not the goal: Your VO2 max is just potential, not performance. You can have a high number and still underperform if you don’t train well.
• Performance beats lab metrics: The research people quote doesn’t focus on VO2 max scores, it focuses on what you can actually do. Your speed and endurance in real efforts tell the real story.
• Train for real life, not numbers: You should focus on easy runs, consistency, and smart effort instead of chasing metrics. When you do that, your fitness improves naturally without forcing it.

Timestamps

• [00:27] What You'll Learn
• [01:35] What Is VO2 Max Exactly?
• [02:47] The Science of How We Get This Wrong
• [04:52] Use This to Improve Your VO2 Max
• [05:27] Why This Is About Living a Great Life
• [07:54] How to Improve Your VO2 Max in the Real World
• [12:57] Go Here to Learn & Improve Your VO2 Max

Links & Learnings

• 📈 Get your free improve Vo2 Max Training Plan here https:// http://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here http://dlakecreates.com/vo2maxmatter
• Brady Holmer Substack - Did Vo2 Max Get Cancelled - https://www.physiologicallyspeaking.com/p/live-with-brady-is-vo2-max-cancelled
• Why Most Runners Do Vo2 Max Wrong - https://dlakecreates.com/vo2maxwrong
• The Truth ABout 4x4 Workouts - https://dlakecreates.com/4x4
• My VO₂ Max Dropped… But I Got Faster?! https://dlakecreates.com/vo2-max-running-performance/
• The Cooper 12 Min/2.4km/1.5mile Test Formula - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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