The 1% Better Runner with DLake

What if everything you think you know about running easy is actually making you slower and more exhausted?

In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when to rely on your heart rate monitor and—just as importantly—when to ignore it completely to get the most out of your hard workouts.

Key Takeaways
Running the same pace doesn’t always mean the same effort. Heart rate shows when your body is working harder because of stress, poor sleep, heat, or fatigue.
Most runners think they are running easy when they are not. Using heart rate and the talk test together helps you slow down enough to actually build fitness.
Heart rate is a powerful tool for easy and recovery runs, but it breaks down during short, hard efforts. Knowing when to ignore heart rate is just as important as knowing when to use it.

Timestamps
[00:27] What You'll Learn
[01:33] What Heart Rate Training Is + Why It Works
[02:59] Why HR Training Works
[03:54] Use This To Run Faster
[04:49] How to Actually Use It - Step 1: Find Your Easy Heart Rate Range
[06:24] Step 2 - Use The Talk Test
[07:10] Step 3 - How To Do This
[07:37] Step 4 - Ignore Heart Rate On Hard Days
[08:38] Gear That You'll Need
[10:54] The Mistakes Everyone Makes: Mistake 1
[11:15] Mistake 2 - Obsessing Over Hitting The Right Pace
[11:57] Mistake 3 - Use HR For Everything
[12:07] Mistake 4 – Expecting Instant Results
[12:36] Use This To Run and Farther Faster with Little Effort

Links & Learnings
📈 Get your free run at low heart rate zone 2 training plan here https://dlakecreates.com/zone2free
🎧 Listen, read and learn more here https://dlakecreates.com/hrtraining
Run Farther… Without That ‘Why Am I Dying?’ Feeling | Base Training - 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.

What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

Key Takeaways
The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

Timestamps
[00:19] What You'll Learn
[01:06] Why Walking Comes First
[02:47] The 3-Day Plan
[03:28] Week 1
[04:20] Week 2
[04:33] Week 3
[04:46] Week 4
[05:06] Week 5
[05:38] Use This to Start Running
[06:29] Why Running Is Different
[08:01] Build the Body | The Three Must Do Exercises for Runners
[09:35] The Mindset Reset
[11:26] Use This to Do Long Runs the Right Way

Links & Learnings
📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.

If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long rests are actually better for endurance than high reps, and I will walk you through a simple, scalable plan that fits into just 15 to 30 minutes a week so you can finally get stronger, faster, and injury-proof without burning out.

Key Takeaways
Strength training for runners isn’t about building big muscles—it’s about teaching your body to run more efficiently and with less risk of injury using just 20–40 minutes a week of targeted lifts.
Heavy weights, low reps (4–6), and explosive follow-up moves like jumps help your nervous system recruit muscle faster, which translates to better speed and endurance on the run.
Focusing on your posterior chain—glutes, hamstrings, and calves—is the secret to staying strong in the final miles, not just your quads or core.
Timestamps
[00:25] What You'll Learn
[01:17] What Is Strength Training for Running?
[01:54] Why Low Reps = Less Fatigue
[03:50] Get the Free Training Plan to Do This Yourself
[05:06] The Top 10 Best Running Strength Exercises - #1 Squat
[06:48] Romanian Deadlifts (RDLs)
[08:06] Bulgarian Split Squat
[09:06] Step-Ups
[10:15] Help Another Runner Do More Smarter Strength Training
[11:01] Calf Raises
[14:04] Drop Jumps
[15:12] I Tried Them and It Hurt
[16:01] Squat Jumps
[16:33] Single-Leg Bounds (Forward or Up)
[17:19] The Load-Explode Protocol
[18:00] Which Muscles Power Your Running
[18:17] Backup Muscles for Running
[19:59] S.H.E. (Slow, Hold, Explode) Method Explained
[20:32] Putting It All Together
[22:43] The 4 Golden Rules
[23:58] How This Scales to Your Time Commitment
[26:23] Beginners Do This for Strength Advanced to This for Muscle Gain
Links & Learnings
📈 Get Strong & Run Fast In Less Time (Free Training Plan): https://dlakecreates.com/strengthfree
🎧 Listen, read and learn more here: https://dlakecreates.com/strengthbest
New To Strength Training? Start Here: https://dlakecreates.com/10w2s-5
How To Gain Muscle & Run A lot: https://dlakecreates.com/gainmuscle
Instagram: https://instagram.com/dlakecreates
Strava: https://www.strava.com/athletes/120507

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

Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.

In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.

Key Takeaways
A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.

Timestamps
[00:43] What You'll Learn
[01:42] The Problem: Why You're Stuck at 30:15
[03:59] The Training Split That Actually Works
[06:57] Sample Four-Day Sub 30 Min 5k Training Week
[08:14] Get the Free Training Plan
[09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
[10:37] VO2 Max Work
[13:44] Lactate Threshold Work
[14:53] Long Run
[15:32] Race Pacing Strategy: The Game Plan
[19:32] Do This to Help Another Runner Go Sub 30 Minutes
[19:54] 5 Best Bodyweight Strength Exercises for Runners
[23:16] Recovery and Nutrition Hydration
[25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
[26:38] Use This to Fix Your Run Form

Links & Learnings
📈 Get your free Run sub 30 min 5k Training Plan here https://dlakecreates.com/5ksub30free
🎧 Listen, read and learn more here https://dlakecreates.com/5ksub30
Run Longer & Farther with this - https://dlakecreates.com/base
The best cross-training activities for runners ranked - https://dlakecreates.com/run-specific-cross-training-guide/
Learn how to use VDOT calculator for race paces - https://dlakecreates.com/using-vdot-calculator-for-runners/
Threshold Explain + Find Your Threshold Run Pace - https://dlakecreates.com/lactate-threshold-training/
The 5 Best Body weight only Strength workouts - https://dlakecreates.com/10w2s-5
Why Recovery Is More Important Than Training - https://dlakecreates.com/recovery
Get 6 magical tips to perfect running form - https://dlakecreates.com/runform
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 very shoes designed to protect you are actually making you more prone to injury?

If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.

Key Takeaways
Max-cushion shoes might feel comfortable, but they can weaken your feet over time by reducing natural shock absorption and muscle engagement.
Running in the same shoe every day creates repetitive stress—rotating between different types of shoes helps build strength and prevent injury.
Your feet need feedback from the ground to stay strong and stable; too much cushion dulls that connection and can hurt your form.

Timestamps
[00:58] The Run Shoe Industry Story
[01:36] The Science Behind Super Shoes
[03:14] What's The Real Problem?
[04:21] Use This To Get Strong Feet
[04:56] Why Feet Matter More Than Shoes
[05:40] Train Your Feet - Step 1: Stop Wearing One Shoe for Everything
[07:32] Step 2: Build Foot Strength Progressively
[08:34] Step 3: Use Max Cushion Strategically, Not Exclusively
[09:07] Step 4: Pay Attention to Ground Feel
[10:00] Understand This About Gear and You'll Actually Run Faster Farther

Links & Learnings
📈 Get your free 3 Shoe Rotation Cheat Sheet & Training Plan: https://dlakecreates.com/shoerotationfree
🎧 Listen, read and learn more here: https://dlakecreates.com/shoecushion
Stop Wasting Money on the Wrong Gear - https://dlakecreates.com/gear
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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