The 1% Better Runner with DLake

Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet.

What if getting fitter didn’t require finding more time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool for building endurance, saving money, and improving health without adding extra workouts to the calendar. I also explore practical ways to make it work in real life, from short trips to workdays and errands, so you can turn movement into a habit that pays off every single week.

Key Takeaways
Your daily commute can become training time instead of wasted time. Walking, running, or biking to places you already need to go helps build fitness without needing extra hours in the day.
Small changes in your routine can save money and improve health at the same time. Replacing even a few car trips each week can lower transport costs while growing your aerobic endurance.
There is no one perfect way to commute. You can choose running, biking, walking, or mixing methods based on distance, weather, schedule, and what works best for your life.

Timestamps
[00:25] What You'll Learn
[01:19] The Money Math of Commuting
[04:13] Use This to Run & Cycle Commute Now
[04:53] Why Running Is Better for Commuting Than Cycling
[06:26] How to Run Commute and Be Fresh
[07:26] Why Cycling Is Better for Commuting Than Running
[09:18] What People Think Is Better: Run vs Cycling
[15:22] Why Run/Cycle Commuting Can Save Our Future
[16:54] Use This to Run Faster & Farther With Less Effort

Links & Learnings
📈 Get your free run and cycle commute guide here https://dlakecreates.com/commutefree
🎧 Listen, read and learn more here https://dlakecreates.com/commute
How to run far & fast with less effort (base) https://dlakecreates.com/base2
Remy B Reel on YouTube - https://www.youtube.com/c/RemyBReel
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger.

Key Takeaways
Better running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort.
Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body.
Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs.

Timestamps
[01:35] What Most Runners Get Wrong About Run Form
[02:05] Run Science Nerd Break
[02:26] 3 Step Overstriding Fix
[02:51] Step 2 - Film It
[03:31] Step 3: Increase Your Cadence (In a Smart Way)
[03:39] Quick Run Science Nerd Break
[05:14] Use This To Stop Overstriding
[06:11] Patience Is The Problem
[06:36] Quick Run Science Nerd Break
[11:10] The Main Issues
[14:15] Mobility Check
[16:29] Drills & Form Adjustment
[20:09] Heel Striking Explained
[21:09] Deep Science Moment: The Overstriding Trap
[22:24] Forefoot Striking
[24:35] Midfoot Strike: The Sweet Spot
[25:33] Why It Works For Most Runners
[26:32] Shoe Choices To Help Foot Striking
[30:44] My Top 6 Run Form Tips
[31:07] Foot Strike Explained
[31:19] Heel Striking Quick
[32:07] Mid Foot Striking Quick
[32:26] Forefoot Striking Explained
[33:11] Posture Quick
[33:47] Arm Swing Quick
[34:51] Breathing Quick
[35:45] Stride Length Quick
[36:50] Cadence Quick
[37:50] Arm Swing Explained
[40:04] Use This To Be Fuel Efficient With Your Arm Swing
[40:21] Fix Drill #1 - Shoulder Drop, Not Shrug
[41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft)
[42:40] Do This To Help Another Runner
[42:59] Fix Drill #3 - Drive Back, Don't Cross
[43:53] The Study On Arms And Legs Relationship
[44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up
[46:15] What Happens When You Put All Of That Together?
[47:12] How To Fix Your Form When Tired
[47:33] Understanding Race Form Fatigue
[48:45] Five Steps To Fix Tired Form
[49:05] Train The Finish
[51:21] Learn To Have Higher Cadence
[52:18] Film Your Fatigued Form
[53:00] Strengthen The Weak Links
[53:46] Mental Reset Cues
[54:25] Why Patience Is The Real Solution
[55:30] Cadence Explained Simply
[56:21] What Happens If Cadence Is Low
[57:30] How To Measure Your Cadence Today
[58:27] Understanding The Science Behind Improving Cadence
[59:24] The Smart Way To Increase Cadence
[01:02:58] What To Avoid When Increasing Cadence
[01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way
[01:06:10] What To Focus On With Cadence
[01:06:27] How I Mastered Higher Cadence
[01:07:14] Chasing Cadence As A Number
[01:07:47] Run Science Nerd Break: Knee Protection From High Cadence
[01:08:27] What Actually Improves Cadence
[01:10:00] 3 Ways To Improve Feel For Cadence
[01:10:10] Practice Uphill Running Pickups
[01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass
[01:12:54] Run Science Nerd Break #2 - Barefoot Study
[01:13:12] #3 Run With Audio Cues
[01:15:29] Get 18 More Tips On Increasing Cadence
[01:16:46] 3 Common Run Form Myths
[01:18:33] Myth 1 - Heel Striking Is Always Bad
[01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form
[01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One Trick

Links & Learnings
📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree
🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclass
Improve your cadence with these 17 tips here - https://dlakecreates.com/cadence
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 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.