The 1% Better Runner with DLake

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.

Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.

If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a 17-minute 5K through a chaotic training block. You'll learn what speed reserve actually is, why most runners are lifting wrong for their goals, and how to train for that finishing kick without complicated equipment or endless hours in the gym.

Key Takeaways
Endurance is only part of the equation: If you want to finish races strong, you need more than aerobic fitness. Building power increases your speed reserve so your race pace feels easier and you still have a kick left at the end.
Lifting for runners is about intent, not just reps: Moving moderate to heavy weight fast and controlled trains your body to produce force quickly. That translates to better acceleration, stronger hills, and smoother form late in races.
Testing and progression matter: When you measure power, adjust exercises to fit your body, and progress the right way, you get results without unnecessary strain. Strength work becomes a tool that supports your running instead of competing with it.

Timestamps
[00:27] What You'll Learn
[01:08] Why Runners Should Lift Like This
[02:44] What Is Speed Strength
[03:25] Use This to Be a Stronger Runner
[04:10] What Was I Missing in My Strength Routine?
[04:50] My Background
[05:26] Defining Power and Speed
[06:32] What Happened in My First Test
[08:24] How to Do the Pro Lifting Protocol
[09:07] Why No Back Squats?
[09:54] Did It Actually Work?
[11:34] Do These 5 Bodyweight Workouts If You're New to Strength

Links & Learnings
📈 Get Yor Free Improve Running Speed Strength Training Plan Here: https://dlakecreates.com/strengthfree
🎧 Listen, Read and Learn More Here https://dlakecreates.com/axis
The ONLY 5 Strength Moves Runners Actually Need: https://dlakecreates.com/10w2s-5
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 lose form because they’re weak. They lose it because they never trained their nervous system to hold it.

If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I walk you through a simple pre-run system that takes just a few minutes, explain the movement phases of running in plain language, and show you how to build better mechanics without obsessing over cues mid-race. This is about training your nervous system, not just thinking about posture, so your body knows what to do automatically when it matters most.

Key Takeaways
If your form only works when you’re fresh, it’s not trained yet. You need to practice movement patterns before you run so your body defaults to them under fatigue.
Vertical bounce, forward lean, heel lift, and knee drive all work together. When you isolate and train each phase, your stride becomes more efficient and powerful.
Just a few minutes of focused drills before a run can prime your nervous system. Over time, this makes smooth, strong form feel automatic instead of forced

Timestamps
[00:15] What You'll Learn
[00:55] The Real Problem With 'Fixing' Form
[03:19] How Running Actually Works
[04:19] Use This Free Training Plan To Do The 3 Drills Now
[05:17] Drill #1: Ankling
[06:39] Common Mistakes
[08:19] Drill #2: Butt Kicks
[09:59] Drill #3: High Knees
[12:30] The Arm Swing Phase
[13:14] How To Add This Into Your Pre-Runs
[14:05] Use This To Do A-Skips

Links & Learnings
📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/form3drills
Run Cadence Ultimate Guide: https://dlakecreates.com/cadence
Elite Runners Don't Stretch Before Runs—They Do This 7‑Minute Routine: https://dlakecreates.com/stretching
How to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/strides
Most Runners Are Doing A-Skips Wrong (Are You?): https://dlakecreates.com/askips
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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