The 1% Better Runner with DLake

• Why So Many Runners Destroy Their Muscle Gains (And How to Stop It)

  What if building muscle as a runner isn’t about training harder, but training smarter?Key TakeawaysYou can gain muscle and lose fat while running often—if you master training timing and recovery.The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.Timestamps[00:21] What I'll Be Going Over[02:16] How I Lost Body Fat Gained Muscle[03:00] The Formula to Gain Muscle While Running[03:38] The Easy Day Advantage[06:30] Ad Break – Use This To Gain Muscle Run Your Best Times[07:15] The Science of The Interference Effect[08:26] The Actual Lifting Plan for Runners to Gain Weight | Day A Push Day[09:27] What Day B (Pull) Looks Like[13:33] Food Nutrition[18:36] Recovery, Rest Sleep[19:25] Use This To Run Farther and LongerLinks & Learnings📈 Get your free run more and gain muscle training plan and guide here https://dlakecreates.com/gainmusclefree🎧 Listen, read and learn more here https://dlakecreates.com/gainmuscleLearn about Vo2 Max - https://dlakecreates.com/vo2maxLearn about Tempo Runs https://dlakecreates.com/tempoLearn about Strength Training For Beginners https://dlakecreates.com/10w2s-5Learn how to run and not gain weight - https://dlakecreates.com/outrunbadLearn the best pre & post run meal info https://dlakecreates.com/nutritionprepostInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The Plastic Trap Killing Your Gains (And How to Escape It)

  That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real science behind the risks, and practical ways to reduce your exposure without turning your life upside down.Key TakeawaysMicroplastics are everywhere—in our water, food, clothes, and even the air—and they can quietly affect recovery, energy, and overall health.Simple swaps like stainless steel bottles, better washing methods for gear, and choosing natural fabrics can cut down exposure without making life complicated.Science doesn’t have all the answers yet, but focusing on the biggest sources of microplastics is a smart way to protect performance and long-term health.Timestamps[00:32] What You'll Learn[01:45] What are Microplastics[04:39] What We Can Do: Practical Steps for Runners[07:04] Use This To Fight Microplastics and Get 1% Better[07:57] Sort Your Smartwatch Bands, Containers, And Sweating[10:10] How Screwed Are We, Really? And What Comes Next[11:42] This Thing Also Might Be Hindering Your Performance | AirLinks & Learnings📈 Avoid Microplastics with this free cheat sheet and run far/long training plan - https://dlakecreates.com/microplasticsfree🎧 Listen, read and learn more here https://dlakecreates.com/microplasticsIs The Air Slowing You Down? - https://dlakecreates.com/airWhy rest sleep and recovery are so improtant - https://dlakecreates.com/recoveryInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Most Runners Get Cadence Wrong—Here's How to Fix It

  What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.Key TakeawaysCadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.Timestamps[00:13] What You'll Learn[00:53] How I Mastered Higher Cadence[01:40] Chasing Cadence As a Number[02:14] Run Science Nerd Break: Knee Protection From High Cadence[02:53] What Actually Improves Cadence[04:28] Use This To Improve Your Cadence The Right Way[05:10] 3 Ways to Improve Feel for Cadence[05:23] #1 Practice Uphill Running Pickups[06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass[08:07] Run Science Nerd Break #2 - Barefoot Study[08:26] #3 Run With Audio Cues[10:43] Get 18 More Tips On Increasing CadenceLinks & Learnings📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocusThe Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadenceUse Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/Stop Overstriding & Instead do this- https://dlakecreates.com/overstridingFix Form Fatigue at end of runs - https://dlakecreates.com/formfatigueBest Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfitInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• You've Been Running at the Wrong Threshold—Here's the Proof

  The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money.Key TakeawaysThreshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.For most runners, a simple 20-minute field test is the most effective way to find your threshold heart rate. It is surprisingly accurate, empowering, and something you can repeat every month or two to track your progress without needing a lab.Timestamps[00:18] What You'll Learn[01:10] What Is Threshold And Why Does It Matter For Runners?[02:15] The Threshold Test Shootout[02:29] The Number Four Best Threshold Test - Zone 2/MAF/Your Gut Intuition[04:11] Number Three Best Threshold Test - Online Calculators/Race Data[05:32] Use This To Improve Your Threshold Right Now[06:21] Number 2 Best Threshold Test - Field Test[07:41] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)[09:52] What I Learned Doing Them All[10:19] What You Need To Improve Your ThresholdLinks & Learnings📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree🎧 Listen, read and learn more here https://dlakecreates.com/lactate4shootoutLearn about tempo runs here - https://dlakecreates.com/tempoLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn about how to do a Maffetone Test here - https://dlakecreates.com/mafLearn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttestLearn about improving your sub-threshold here https://dlakecreates.com/subthresholdFollow DLake on Instagram – https://instagram.com/dlakecreatesFollow DLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Most Runners Make This IT Band Mistake—And It Makes It Worse

  That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before.Key TakeawaysIT band pain isn’t fixed by foam rolling the outside of your leg—you need to target your glutes and TFL muscles to release tension and protect your knees.Strengthening the right muscles and easing back into running safely can prevent the pain from flaring up again and keep you progressing toward your race goals.Quick fixes like anti-inflammatories or injections might mask pain, but long-term recovery depends on smart rehab, proper strength work, and gradual training adjustments.Timestamps[00:27] What You'll Learn[01:15] What IT Band Syndrome Really Is[02:21] Why Foam Rolling Does Nothing for IT Band[03:01] Use This To Fix Your IT Band[03:34] Ongoing Treatment Once Fully Healed[04:49] Physio Therapist Admits Her Mistakes[07:02] Use This To Keep IT Band Syndrome Away ForeverLinks & Learnings📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/itbThe 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-510 Weeks 2 Strength Running App - https://instagra.com/10w2s10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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