The 1% Better Runner with DLake

What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel?

If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.

Key Takeaways
Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.
Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.
Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.

Timestamps
[02:11] Simple Pre-Run Meal Ideas
[03:30] Timing Your Pre-Run Meals
[04:52] Why Pre-Run Nutrition Matters
[05:57] Use This Easy Free Guide to Remember Everything
[07:08] Post-Run Recovery Essentials
[10:07] Top 5 Recovery Snacks
[12:49] Hydration Basics
[14:03] Electrolytes Hydration Balance
[15:21] Why Hydration Is So Important
[16:14] 1% Better Runner - No Pee Race Day Hydration Strategy
[17:28] Use This to Hydrate Smarter
[18:29] Energy Gels Explained
[19:44] How to Use Gels the Right Way
[21:01] Why Are Gels So Important for Runners
[21:45] What Are Macros, Micros and Supplements?
[23:12] Why Carbs Are the Best for Distance Runners
[25:03] Protein Explained
[26:17] Fat in Your Diet Explained
[27:57] Micro Nutrients
[29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times
[30:29] Best Supplements for Runners
[34:06] Losing Weight Overeating While Running
[36:03] Portion Control, Counting Calories the BMR Calculator for Runners
[37:47] Finish Line Thoughts

Links & Learnings
📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition
Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat
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 thing slowing your progress isn’t your training plan, but the recovery habits you trust the most?

I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps you recover, what only feels helpful, and why that difference matters if you want to stay healthy, run faster, and keep improving long term. You’ll learn where tools like foam rollers, ice baths, massage guns, compression gear, and red light therapy really fit, plus the overlooked habits that create real progress. If you’ve ever wondered whether you need more gadgets or just a better system, this episode will help you focus on what works and use it in a smarter way.

Timestamps
[00:39] What You'll Learn
[01:37] Foam Rolling Actually Work?
[02:44] Icing Legs Post Run Work?
[04:36] Use This Recovery Guide To Crush Your Run
[05:28] Does Massage Gun Do Anything?
[06:29] Compression Gear Science?
[08:16] When Feeling Meets Real Performance
[10:21] Use This Technology To Actually Recover
[11:23] What Actually Moves The Needle
[15:30] Learn More About Recovery Here

Key Takeaways
Not every popular recovery tool delivers the results people claim. Some can help you feel better, but that does not always mean they improve performance or speed recovery.
Belief and routine matter more than many runners realize. A consistent post-run ritual can calm your body, lower stress, and help you show up fresher for the next session.
The biggest recovery wins usually come from basics done well. Smart training, strength work, sleep, nutrition, down weeks, and patience beat expensive gear over time.

Links & Learnings
📈 Get Your Free Recovery Toolkit & Base Training Plan Here: https://dlakecreates.com/recoveryfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/placebo
Get 10% Off Red Light Therapy With Prungo Now - https://dlakecreates.com/prungo10
Follow Brady Holmer on Substack: https://substack.com/@bradyholmer
Do You REALLY Need Rest Days?: https://dlakecreates.com/recovery
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 one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?

Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference.

Key Takeaways
The 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.
Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.
The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.

Timestamps
[01:11] Starting The 12x400m Workout
[01:54] Rep/Interval #1
[02:06] Rep/Interval #2
[02:35] Effort - This Should Be Comfortably Hard
[02:59] Shoes I'm Wearing
[03:18] Rep/Interval #4
[03:32] Use This Workout To Improve Your Vo2 Max
[03:47] Humidity, Heart Rate, Speed And Vvo2 Max
[04:30] Rep/Interval #6
[05:15] Traps To Avoid
[05:44] Why Heart Rate Drift Is Good For This Workout
[06:22] Rep/Interval #8 (Last One)
[06:56] How To End With Strides (And Do Them)
[07:46] Go Deeper On This Workout Here

Links & Learnings
📈 Get your free vo2 max workout training plan with 12x400m intervals here - https://dlakecreates.com/4x4free
🎧 Listen, read and learn more here https://dlakecreates.com/400m
Improve vo2 max with this other workout here - https://dlakecreates.com/4x4
Why Most Runners Get VO2 Max Wrong (And How to Fix It) https://dlakecreates.com/vo2-max-training-runners/
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 leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?

Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running.

Key Takeaways
Not all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.
Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.
There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.

Timestamps
[00:29] What You'll Learn
[01:10] Level 1: Doesn't Know What Strava Is
[02:44] Use This Free Course To Better Understand Strava
[03:27] Level 2: Has It, Posts Runs, No Titles
[05:06] Level 3: Elaborate Titles, Segment Obsessive
[06:58] How You Should Really Use Strava
[08:07] Level 4: Pays For Strava Premium
[10:30] Level 5: The Kom/Qom Hunter
[11:45] What Level You Should Really Be At

Links & Learnings
📈 Get Your Free Email Course To Better Understand Strava Here: https://dlakecreates.com/emailcourse
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/stravalevels
Take Back Control of Your Run Data With This Ai Trick: https://dlakecreates.com/virtualcoach2
The Dangerous Level of Marathon Running No One Talks About: https://dlakecreates.com/marathonlevels
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 fail the 10K because of distance. They fail because they train for the wrong race entirely.

If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps that blow up most race attempts and a simple week-by-week framework to pull it all together.

Key Takeaways
Your 5K time predicts your 10K ceiling. Multiply your 5K time by 2.08 to get your predicted 10K. Improve one, and the other follows.
Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.
Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.

Timestamps
[00:33] What You'll Learn
[02:02] Why the 10k Is Such a Great Race
[04:43] Use This to Run a Faster 10k
[06:21] The 5k Connection — Your Hidden Ceiling
[08:40] The 10k Training: 4 Run Types
[14:08] Trap to Avoid
[17:41] Treat Recovery As a Priority
[19:02] Use This Formula After Races/Runs to Evaluate Your Effort
[20:53] Run a Faster 5k So You Can Run a Fast 10k

Links & Learnings
📈 Get Your Free 10-Week 10K Training Plan Here: https://dlakecreates.com/10kfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/10k
Free VDot Calculator: https://dlakecreates.com/vdot
Vo2 Max: https://dlakecreates.com/vo2max
Why Most Tempo Runs Are Messing Up Your Recovery: https://dlakecreates.com/tempo
What's The RIGHT Easy Run Pace?: https://dlakecreates.com/easyrunning
Why Pro Runners Do This But You Don’t?: https://dlakecreates.com/strideswithme
10K vs 5K Training - https://dlakecreates.com/5k10k
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.