The 1% Better Runner with DLake

• Are You Recovering Wrong? What I Wish I Knew Years Ago

  What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?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.Recover Smarter with This Red Light Therapy Tool - PRUNGO FluxGo Black Friday Sale The lowest price of the year, only $299 (up to 60% off), and extended 60 days warranty!Key TakeawaysOvertraining 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.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.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 RecoveryLinks & 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/recoveryRun far and long easier with this - https://dlakecreates.com/baseThe best cross training workouts for runners - https://dlakecreates.com/crosstrainactivitiesInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• How Fast Do You REALLY Lose Running Fitness? (New Science)

  Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.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 TakeawaysFitness fades much slower than you think. Your core endurance stays with you for a long time, even when you take a break.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.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 PerfectLinks & Learnings📈 Get your free run faster and longer base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/slingshotHow to not let perfection rule your running - https://www.youtube.com/watch?v=uxCjqqnPokgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• I Tried Low HR Zone 2 Training for 13 years - This happened

  What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?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 TakeawaysRunning slower builds endurance faster than constant high-intensity training because it strengthens the aerobic system, boosts mitochondria, and prevents burnout.Most people fail at zone two training because they quit before week seven—right when the real progress begins.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 TrainingLinks & 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/lowhrUse the Free Vdot Calculator Tool - https://dlakecreates.com/vdotLearn all about Base Training - https://dlakecreates.com/baseIs Zone 3 Gray Zone a waste of time or genius - https://dlakecreates.com/grayzoneHow to do MAF Test - https://dlakecreates.com/mafInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Stop Wasting Energy When You Run (Fix This First)

  Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.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 TakeawaysArm 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.Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.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 FormLinks & Learnings📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree🎧 Listen, read and learn more here https://dlakecreates.com/armswingLearn more about Run Form - https://dlakecreates.com/runformLearn about strength training https://dlakecreates.com/10w2s-5Improve your breathing https://dlakecreates.com/running-breathing-techniques/Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The Legal Supplement Pro Runners Use (I Tested It 4 Times) | Baking Soda

  Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.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 TakeawaysBaking soda can help in short, hard efforts (about 30 seconds to 12 minutes).Dose and timing matter; gut issues are common and can ruin race day.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/bakingsodaWTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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