The 1% Better Runner with DLake

Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is.

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
Running a sub two hour half marathon is mostly aerobic—training harder isn’t the answer, training smarter is.
The three workouts that matter: easy aerobic runs, a quality threshold or VO₂ max session, and a structured long run.
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.

Most runners don’t quit because they hate running—they quit because they never saw the injury coming.

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
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.
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.
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.

Why do comfortable shoes in the store often lead to chronic pain years later? It all comes down to what you don't feel when you try them on.

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
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.
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.
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.

Running harder isn’t the secret to getting faster, and if you keep pushing every workout, you might be training the wrong fuel tank entirely.

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
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.
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.
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.

Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other.
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.