The 1% Better Runner with DLake

The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.Key TakeawaysSlowing down builds the aerobic engine that makes long-distance running feel easier and faster. When most runs stay easy, your body adapts in powerful ways.A strong base protects you from injuries by giving your muscles, tendons, and joints time to catch up to your cardio. Training gets more enjoyable when you’re not constantly drained or hurting.When the engine is built, speed work finally works the way it should. You can run faster with less effort because your foundation can actually support it.Timestamps[00:33] What You'll Learn[01:21] What Is Base Training?[05:15] Use This to Run Far Long with Ease Right Now[06:34] The Actual Base Training Plan - Pillar 1: Easy Running[08:14] Pillar 2: Long Run (1x Per Week)[09:25] Pillar 3: Build The Chassis and Run Economy: Strength, Plyos, Strides Drills[14:50] Why You Should Not Skip Base Training[17:06] How Long Do You Need When Are You Ready to Do Faster Work?[19:58] Base Training Misconceptions[21:14] Why You Really Need to Learn About Long Runs After BaseLinks & Learnings📈 Get your free run farther and faster base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/base2Learn all about strides - https://dlakecreates.com/strideswithmeLearn all about long run - https://dlakecreates.com/longrunLearn all about A-Skips - https://dlakecreates.com/askipsGet the 5 body weight only Strength moves you’ll ever need as a runner - https://dlakecreates.com/10w2s-5Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if the thing holding back your running is your fear of lifting weights?If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s a clear roadmap for training smarter so your body can finally do more without falling apart.Key TakeawaysYou don't have to choose between running and lifting. Combining them builds a fitness level that helps you perform better in sports and everyday life.If you are a runner, strength training makes you more efficient. This means you can run the same pace while using less energy.If you are a lifter, learning to run at an easy, conversational pace builds your cardio without hurting your strength gains.Timestamps[00:30] What You'll Learn[01:16] What is Hyrox[03:00] The Fork in the Road: Runner vs Lifter[03:29] Use This to Become a Hybrid Athlete[03:46] For Runners—How to Train Like a Gym Bro (Without Becoming One)[07:00] Functional Lower Body Work[08:26] Use This to Schedule Your Running Lifting Perfectly[09:03] For Lifters—How to Run Like a Hybrid Athlete (Not a Broken Bro)[12:38] Run Economy Basics for Big Humans[15:50] A Simple Hybrid Week Plan[18:46] Use This to Run a Faster HYROXLinks & Learnings📈 Get your free hybrid athlete/hyrox training plan here https://dlakecreates.com/hyroxfree🎧 Listen, read and learn more here https://dlakecreates.com/hyroxLearn how to run far and fast easier - https://dlakecreates.com/baseLearn the top 5 body weight strength exercises for runners - https://dlakecreates.com/10w2s-5Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if the biggest thing holding you back isn’t your pace but your training habits?In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that make training feel automatic. If you’ve ever wondered why your hard work isn’t showing up in your pace, this episode gives you the tools to fix that—without overcomplicating anything.Key TakeawaysRunning slower most of the time actually makes you faster: Easy, conversational-paced runs build your aerobic base, reduce injury risk, and teach your body to use energy more efficiently.Walking during runs isn’t failure, it’s smart training: Strategic walk breaks help manage fatigue, protect your joints, and let you run longer without burning out.Being a runner starts the moment you run, not when you hit a goal: You don’t need speed, distance, or a race bib to call yourself a runner; showing up is enough.Timestamps[00:27] What You'll Learn[00:52] Rule #1 — Running Slow Actually Makes You Faster[03:31] Rule #2 — It's Okay to Walk[06:10] Use This to Fully Implement the 9 Rules Right Now[06:35] Rule #3 — Shoes Matter... But Not the Way You Think[08:23] Rule #4 — Progress Isn't Linear (And That's Okay)[12:29] Help Another Runner[12:58] Rule #6 — You Don't Need to Run Every Day. You Need Consistency[14:51] Rule #7 — You're Starting From Zero. That's Normal.[16:49] Rule #8 — You Don't Need Motivation. You Need a System[19:05] Rule #9 — You're a Runner as Soon as You Start[20:01] Here's What You Really Need to Start RunningLinks & Learnings📈 Get your free run farther and longer base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more https://dlakecreates.com/9thingsSteal my 7 minute warmup routine https://dlakecreates.com/warmupRun farther and longer with this https://dlakecreates.com/baseInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap. In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.Key TakeawaysEvery marathoner moves through predictable levels, and most get stuck because they repeat the same habits without changing anything.Chasing times too aggressively turns smart training into obsession, which often leads to injury, burnout, and frustration.The best progress happens when you stay curious, train with intention, and avoid letting your self-worth depend on one race result.Timestamps- [00:00:20:14] What You'll Learn- [00:01:02:26] LEVEL 1: THE BUCKET-LISTER- [00:02:08:15] Use This To Run a Smarter Marathon- [00:02:51:27] Level 2 – The Repeater- [00:05:02:12] Do This Easy Thing To Help Another Runner- [00:05:17:00] Level 3: The Student- [00:07:24:14] LEVEL 4: THE QUALIFIER- [00:09:36:13] LEVEL 5: THE ZEN PSYCHOPATH- [00:10:45:04] What Level Should You Really Be On?- [00:11:43:25] Do This Before You Run Your MarathonLinks & Learnings📈 Get your free run far and long easier base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/marathonlevelsLearn how to hydrate for races like NASA astronauts - https://dlakecreates.com/smart-hydration-runners/Learn why and how I ran a half-marathon 1% better for 10 years so you can do it too - https://dlakecreates.com/half2024Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.Key TakeawaysFour-by-four intervals aren’t the gold standard they’re made out to be—they’re often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.Timestamps[00:17] What You'll Learn[00:59] What Are 4x4 Intervals?[02:00] Why Are They So Popular?[03:08] 4 Reasons Why 4x4 Intervals Are Overrated[05:39] Free Improve Your Vo2Max Guide[06:02] The 4 Better Vo2 Max Workouts[06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons[09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)[12:12] Help Another Runner Out[12:26] Option 3: 6x3 Minutes - For Intermediate Runners[13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners[15:35] How To Fit This In Your Schedule[16:28] Learn About Vo2 Max First Before You Train ItLinks & Learnings📈 Get your free Improve Vo2 Max Training Plan https://dlakecreates.com/4x4free🎧 Listen, read and learn more here https://dlakecreates.com/4x4Use this to find your VDOT Score - https://www.youtube.com/watch?v=Vuh4bsdo1CYRun far and long easier with this - https://dlakecreates.com/baseLearn everything you need to know about Vo2 Max here - https://dlakecreates.com/vo2maxInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.