The 1% Better Runner with DLake

Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.

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
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.
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.
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.

What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?

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
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.
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.
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.

What if the reason your easy runs feel hard is because you’re doing too much, too soon?

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
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.
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.
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.

Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.

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
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.
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.
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.

You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.

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
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.
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.
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.