The 1% Better Runner | DLake & Friends

• Most Runners Breathe WRONG—Fix It in 5 Steps

  What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?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 TakeawaysBreathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.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 MouthLinks & 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/breathingsep2025Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/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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• You’re Wasting Money on the Wrong Running Gear

  I learned the hard way that buying the latest shoe doesn’t replace real training.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 TakeawaysFancy running gear can help but won’t replace consistency and smart training habits.Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.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 ThoughtsLinks & 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/gearDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.

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• Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

  Most runners are accidentally avoiding the exact training that would make them fastest.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 TakeawaysTraining zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.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/lactate3vsLearn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakesLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn about improving your sub-threshold here https://dlakecreates.com/subthresholdFollow DLake on Instagram – https://instagram.com/dlakecreatesFollow DLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The #1 Mistake New Runners Make With Knee Pain

  The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.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 TakeawaysRunner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.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 PlanLinks & 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/runnerskneeThe 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.com10W2S on Instagram - https://www.instagram.com/10w2sInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Stretching Won’t Fix Your Tight Calves — Do This Instead

  Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.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 TakeawaysTendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you’re doing “everything right.”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.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 TwoLinks & Learnings📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree🎧 Listen, read and learn more here - https://dlakecreates.com/calfachillesStrength 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-x3PGiv5sGlTrent Salkavich Practice — Biomechanica (Sydney, Australia) - https://www.biomechanica.au/10 Weeks To Strength Running App - http://10w2s.com/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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