The 1% Better Runner with DLake

Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.

If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

Key Takeaways
Zone two training works best when measured by heart rate, not just pace or effort.
Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
Consistency over months is key—small, gradual progress leads to big gains without burnout.

Timestamps
[00:18] What You'll Learn
[01:36] Mistake of Zone 2/MAF Pacing
[04:05] Use This Training Plan to Improve Your Zone 2
[05:01] Variation of MAF - IMAT
[05:47] How to MAF Test Part 2
[07:07] Where to Do MAF Test
[08:18] Traps to Avoid
[09:10] How Slow I Was When I First Did This Test
[11:03] Don't Stop in the Middle of the Test
[11:54] Other Benefits of MAF Testing
[12:40] Watch This to Understand Base Better

Links & Learnings
📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
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 follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.

If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time.

Key Takeaways
Focus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.
Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.
Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.

Timestamps
[00:10] What You'll Learn
[01:03] The 3 Ingredients Every Self-Coached Runner Needs
[02:17] Ingredient 1: Know What Level Your At
[04:46] Use This To Become an Expert Self-Coached Runner
[05:18] The Novice Levels Of Run Experience
[06:03] The Intermediate Level Of Run Experience
[06:40] The Advanced Level Of Run Experience
[08:13] Ingredient 2: Progressive Overload: Build, Maintain, Connect
[11:21] Ingredient 3: The Ratio That Keeps You Running
[14:46] Use This to Self-Coach and Get Closer to 80:20 Ratio

Links & Learnings
📈 Get Your Free Self-Coached Running Training Plan Here: https://dlakecreates.com/emailcourse
Learn More About No Coach Run Training Here and Sign Up: https://opb.kit.com/selfcoachsignup
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/selfcoach
This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
The Injury That Ends Running Careers: https://dlakecreates.com/injuryquit
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

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.