The 1% Better Runner with DLake

What if skipping the traditional long run is actually the key to unlocking your true speed potential?

After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you.

Key Takeaways
Cutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.
Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.
Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.

Timestamps
[00:19] What You'll Learn
[00:48] What I'm Doing Different
[01:47] How the long run changes
[02:28] How I'm Feeling
[03:04] A Sample of My Training Week
[03:55] Why I suck at the marathon
[04:39] Picking The Right Surface / My Achilles
[04:39] Minimizing Injury Risk / The challenge of adding in more running
[05:12] Don't Forget The Hills
[05:57] Get This Free Thing To Avoid Injury

Links & Learnings
📈 Get Your Free Email Course Here: https://dlakecreates.com/emailcourse
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rwmfeb2026
I Quit Long Runs For 4 Months. Here's What Happened: dlakecreates.com/Nolongrun
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 reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?

You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward.

Key Takeaways
More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.
You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.
Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.

Timestamps
00:37] What You'll Learn
[01:15] How I Gained Fat While Running
[02:06] What Is Calorie Deficit
[03:36] What Does Eating Too Much Look Like?
[05:57] How to Fuel and Hydrate Properly for Running
[06:25] What Fat Burning Really Is
[07:28] How I Fixed the Run Too Much Problem
[09:06] What a Pro Run Coach Thinks Can Fix It
[10:46] What Is a Calorie?
[11:45] Why We Can't Just Rely on Calories for Running
[13:29] How to Not Overeat When I Run
[15:03] Use This to Understand Running Nutrition Better

Links & Learnings
📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfat
What to Eat Before and After a Run: https://dlakecreates.com/nutritionprepost
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

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.