The 1% Better Runner with DLake

What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner?

If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should, this episode will change the way you think about training. I break down the two systems that drive every runner’s performance: the cardiovascular engine that powers your endurance and the musculoskeletal engine that keeps your body strong enough to handle the workload. You’ll learn why running alone is not enough, how strength training and speed work fit into the bigger picture, and a simple “mixing board” framework you can use to balance every part of your training without overcomplicating your week.

Key Takeaways
Train Both Engines: Your fitness depends on both your cardiovascular system and your muscles, bones, and tendons. Neglect either one, and your progress will suffer.
Running Alone Isn’t Enough: Running builds endurance, but strength training builds durability. You need both to stay injury-free.
Adjust Your Training Over Time: The right mix of easy runs, hard workouts, and strength work changes throughout the year based on your goals.

Timestamps
[00:32] What You'll Learn
[01:24] The Two Engines Overview
[03:26] Cardiovascular Engine: Aerobic Base (Zone 2)
[04:50] Do This to Train All the Zones and Get Faster
[05:34] Cardiovascular Engine: VO2 Max
[07:08] Cardiovascular Engine: Anaerobic
[08:18] Musculoskeletal Engine: The One Runners Ignore
[13:41] The 2 System Crossover
[15:39] Do This to Help Another Runner
[16:23] The Mixing Board
[22:16] Use This to Improve Your Cadence

Links & Learnings
📈 Get your free training plan to improve the 2 engines here https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/2engines
Why Most Runners Get VO2 Max Wrong (And How to Fix It): https://dlakecreates.com/vo2-max-training-runners
Learn all about Threshold training here https://dlakecreates.com/thresholdmasterclass
Strength Train Like an elite runner: https://dlakecreates.com/axis
Top 10 Easiest/Best Strength Gym workouts for runners: https://dlakecreates.com/strength
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Zone 2 doesn't fail. You just quit before your body had any reason to adapt.

Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We get into how to properly train your aerobic system, why your gear might be misleading you, and the uncomfortable truth about consistency. This is about building a base that makes everything else easier. If you want to run faster, longer, and with less effort, this is where it starts. Even if it feels painfully slow at first.

Key Takeaways
Zone 2 only works if you do it consistently over time. Short bursts and long breaks won’t build anything.
Most runners rely on inaccurate data or push too hard. Slowing down and even walking is part of doing it right.
Cross-training and patience help you build fitness without breaking your body. Progress comes from stacking small efforts.

Timestamps
[01:48] What Are Heart Rate Zones
[02:47] Fix #1 Fix Your Technology
[05:19] Use This To Improve Your Zone 2
[05:46] Fix #2 You Aren't Training Zone 2 Enough
[08:17] Fix #3 Why Consistency Is Key For Zone 2
[10:45] Fix #4 Cross Train

Links & Learnings
📈 Get Your Free Improve Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/cantzone2
Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
Stop Doing Zone 2 Until You Watch This First: https://dlakecreates.com/maf
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are.

Everyone’s chasing VO2 max like it’s the scoreboard for fitnes, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier, or more durable as a runner. You’ll start to see the gap between lab metrics and real-world performance, and why most longevity research doesn’t even use VO2 max the way you think. More importantly, I’ll walk you through how to train, test, and measure your fitness without needing a lab or fancy data. This is about shifting your focus from numbers to what actually shows up when you run.

Key Takeaways
VO2 Max is not the goal: Your VO2 max is just potential, not performance. You can have a high number and still underperform if you don’t train well.
Performance beats lab metrics: The research people quote doesn’t focus on VO2 max scores, it focuses on what you can actually do. Your speed and endurance in real efforts tell the real story.
Train for real life, not numbers: You should focus on easy runs, consistency, and smart effort instead of chasing metrics. When you do that, your fitness improves naturally without forcing it.

Timestamps
[00:27] What You'll Learn
[01:35] What Is VO2 Max Exactly?
[02:47] The Science of How We Get This Wrong
[04:52] Use This to Improve Your VO2 Max
[05:27] Why This Is About Living a Great Life
[07:54] How to Improve Your VO2 Max in the Real World
[12:57] Go Here to Learn & Improve Your VO2 Max

Links & Learnings
📈 Get your free improve Vo2 Max Training Plan here https:// dlakecreates.com/vo2maxfree
🎧 Listen, read and learn more here dlakecreates.com/vo2maxmatter
Brady Holmer Substack - Did Vo2 Max Get Cancelled - https://www.physiologicallyspeaking.com/p/live-with-brady-is-vo2-max-cancelled
Why Most Runners Do Vo2 Max Wrong - https://dlakecreates.com/vo2maxwrong
The Truth ABout 4x4 Workouts - https://dlakecreates.com/4x4
My VO₂ Max Dropped… But I Got Faster?! https://dlakecreates.com/vo2-max-running-performance/
The Cooper 12 Min/2.4km/1.5mile Test Formula - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Running is usually a solo sport, but community is the one thing that will keep you more consistent than any training plan ever could.

Heads up: the wrong edit got published. This was originally a bigger convo for my other company (Pod Paste: Our production/media for brands) So the questions got mixed up. YouTube won't let me swap the file, so we trimmed the off-topic parts instead. Apologies if you caught the messy version.

Running may look like a solo sport, but this episode shows why doing everything alone is not always the best way to improve. You’ll learn how the right community can turn random workouts into a routine, make hard days easier, and create accountability when motivation fades. It also explains why people return to run clubs, races, and brands again and again. Whether you run alone or with others, these lessons can help you enjoy training more, stay consistent longer, and keep making progress over time.

Key Takeaways
Consistency doesn't come from the perfect training plan; it comes from having people who expect you to show up. A group creates accountability that solo running just can't match.
Most fitness brands fail because they try to sell a product instead of building a relationship. People want real connections and experiences, not just another advertisement in their feed.
Chasing a fast time matters much less than enjoying the process of getting there. Longevity in this sport depends on how the run feels and who is there to share it.

Timestamps
[00:04] Why Running Alone Still Works
[00:13] Find People Who Help You Keep Going
[01:22] How to Build a Run Club Audience Online
[02:00] Build More Than a Run, Build Friendships
[03:15] Keep Showing Up, Consistency Helps a Community Grow Strong
[03:58] Use This to Keep Up With Your Run Club
[05:10] Why Most Brands Are Failing at Building an Online Community
[08:07] What Makes People Return to Races and Clubs
[10:55] What Brands Are Missing When It Comes to Building a Run Community
[15:49] Why Trust and Shared Values Matter
[19:04] Great Experiences Are Built Through Small Details
[21:25] Should Marathons Ban Music and Cameras?

Links & Learnings
📈 Get Your Free Base Training & Habits Plan Here: https://dlakecreates.com/basefree
🎧 Listen, Read and Learn More Here https://dlakecreates.com/community
Coogee Run Club/Tara Meakes Instagram -https://www.instagram.com/thecoogeerunclub/
Tara Meakes Instagram - https://www.instagram.com/tarameakins/
Bec Bridgemohan Instagram - https://www.instagram.com/becbridgemohan/
Keith “Buzz Hong” Instagram - https://www.instagram.com/keithbuzzlightyear/
Club/Group vs. Solo Marathon Running: Which is Best? https://dlakecreates.com/what-really-works-group-vs-solo-marathon-training/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

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.