What’s the one thing most runners get wrong about “easy training”?

Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.

You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.

• [00:00] Are your easy runs setting you up for success or sabotaging your progress?
• [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
• [02:41] Using the breathing countdown test to check heart rate accuracy.
• [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
• [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
• [09:43] The gap between easy and race paces for elites versus everyday runners.
• [10:01] Resting heart rates and the importance of heart rate reserve in training.
• [12:20] Debunking myths about maximum and Maffetone heart rates.
• [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
• [15:00] How base training builds longevity and aerobic fitness.

1. Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
2. Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
3. Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

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What does it take to transform from a gym bro to a sub-3-hour marathoner?

In this episode, we dive deep into the mindset and strategies behind chasing the elusive sub-3-hour marathon. From lessons learned in testing new techniques during low-stakes races to the pivotal role of consistency and incremental improvement, every insight is tailored for runners aiming to take their performance to the next level. Learn how combining strength and endurance training can maximize results and why even late starters can achieve elite-level times with the right habits.

1. Testing Your Limits Wisely: Brenton's experience highlights the importance of experimenting with new techniques in less critical races to avoid race-day disasters.
2. The Power of Consistency: Incremental daily improvements and maintaining a steady routine are the real keys to long-term running success.
3. Adapting Fitness for Performance: Combining strength training with running can help sustain performance, even for beginners who start late.

• [00:00] The marathon "Holy Grail" and what it represents for runners.
• [01:13] Lessons learned from experimenting with new gels during a B-race.
• [03:50] Breaking down Melbourne vs. Sydney Marathons: what makes Melbourne faster.
• [05:40] How Brenton balances strength training with marathon training.
• [09:25] How Brenton got into running.
• [11:30] Why following marathon blocks and YouTube athletes inspired a new mindset.
• [13:00] The concept of "1% better" and its impact on running performance.
• [15:00] Consistency as the secret weapon for achieving big fitness goals.

• What it takes to run a sub-3-hour marathon https://drwilloconnor.com/what-it-takes-to-run-a-sub-3hr-marathon-the-numbers-and-the-workouts/
• Brenton on Instagram: https://www.instagram.com/brentonjowett/
• Brenton on Strava: https://www.strava.com/athletes/90260941
• Daren DLake Runs on Instagram: https://instagram.com/dlakecreates
• Follow Me On Strava: https://www.strava.com/athletes/120507
• Free Base Training & Habits Guide Here: https://dlakecreates.com/basefree

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This is for the 5k runners who have been at it for a while but want to see if they can run their fastest time

Running a faster 5K isn’t just about training harder—it’s about training smarter. In this episode, discover advanced strategies to cut seconds, even minutes, off your time. Learn how to reframe your mental approach to racing, why strides and sprints matter more than you think, and how race-specific training can push you past your limits. Whether you’re chasing a sub-16 or simply want to break through your plateau, these proven tips will elevate your running game.

• [00:00] Introduction: Advanced strategies for a faster 5K
• [01:42] Aerobic vs. anaerobic breakdown for 5K performance
• [03:30] Why speed-focused blocks are critical for progress
• [05:00] Building lactic tolerance to finish stronger
• [06:23] Overview of the free 6-week training plan
• [07:15] Embracing faster paces: Mental and physical preparation
• [08:30] How strides and short intervals boost speed
• [09:40] Adjusting long runs for peak race-day performance
• [10:08] Importance of a 4-week anaerobic training block
• [10:50] Final thoughts: Small tweaks for big improvements

• 📈 Get your free 1% better 45-Day training plan guide to run a faster 5k - https://dlakecreates.com/5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/expro
• ✅ Follow DLake's Instagram - https://instagram.com/dlakecreates
• ✅ Follow Mike Trees’ Instagram - https://instagram.com/run.nrg
• Follow my training on Strava https://www.strava.com/athletes/120507

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Find out how to use cross-training to enhance your running and avoid injuries.

Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon.

But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode.

But in this episode, I break down the science and strategy behind cross-training, including what it is, why it matters, and how to implement it effectively. Whether you’re a beginner, an injury-prone runner, or a seasoned marathoner, you’ll discover how to leverage cross-training without sacrificing your running performance.

Plus, I’ll share specific activities and a free guide to help you apply these insights to your own training.

1. Cross-training enhances recovery, reduces injury risk, and builds complementary strength for better running.
2. Not all cross-training activities equally benefit running—specificity is crucial.
3. A well-balanced approach to cross-training depends on your goals, experience, and training phase.

• [00:00:00] Why cross-training won’t help you run your fastest marathon
• [00:00:41] Overview of Cross-Training Topics
• [00:01:36] What Is Cross-Training?
• [00:03:05] Benefits of Cross-Training for Runners
• [00:04:39] Who Benefits Most from Cross-Training?
• [00:06:47] Strength Training as Cross-Training
• [00:07:48] How to Do Cross-Training Right
• [00:10:01] In-Season vs. Off-Season Cross-Training
• [00:12:31] Cross-Training Activities Ranked
• [00:14:46] Principle/Law of Specificity and Final Thoughts
• [00:15:35] How Running Helps Cycling Performance but Cycling doesn’t Help Running Performance
• [00:16:39] Final Thoughts

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read, and learn more here https://dlakecreates.com/crosstrain
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis
• Marathon Handbook - Cross Training for runners - https://marathonhandbook.com/cross-training-for-runners/
• Runner's Guide to Elliptical Training - https://lauranorrisrunning.com/runners-guide-to-the-elliptical/
• How many miles equals running from other activities? - https://routeonecycling.com/how-many-miles-cycling-equals-running-the-13-ratio-is-wrong/

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What’s the best way to breathe while running? We finally break it down.

Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to high-intensity efforts. This conversation breaks down the science and practice behind an essential but underappreciated aspect of running.

1. The Nose vs. Mouth Debate: While nose breathing can help regulate pace and filter air, mouth breathing is more effective for meeting oxygen demands during intense runs.
2. The Importance of Breathing Rhythm: Syncing your breath with your steps can stabilize your energy and make running feel easier, but it’s important to adjust based on your speed and effort level.
3. Environmental and Personal Factors: Dusty air, dry mouth, and personal comfort levels influence whether nose or mouth breathing is the better choice, highlighting the need for a flexible approach.

• [00:00] The underrated power of breath in running
• [01:15] Nose vs. mouth breathing: a quick test
• [02:10] Finding your breathing rhythm while running
• [03:34] Why mouth breathing works better for intense efforts
• [04:52] Popular misconceptions about nose breathing
• [06:05] Lessons from sports science on breathing techniques
• [07:04] Environmental factors affecting breath during runs
• [07:50] Balancing speed and breathing efficiency
• [08:30] Practical advice for better breathing during runs
• [08:38] Wrapping up with resources for further exploration

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nosebreathing
• Instagram - https://instagram.com/dlakecreates
• Strava - https://www.strava.com/athletes/120507

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Your running form could make or break your next race, fixing it could be easier than you think.

Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good.

Key Takeaways:

1. Running form isn’t about aesthetics but finding what works efficiently for your body.
2. Overstriding, not heel striking, is the root cause of many common running injuries.
3. Simple changes in posture, cadence, and stride can significantly improve performance.

Timestamps:

• [00:00] Why running form impacts your performance
• [00:10] Dispelling myths about running aesthetics
• [00:32] What is running form and why does it matter?
• [02:02] The truth about foot strike and efficiency & heel striking
• [03:04] Mid foot striking
• [03:26] Forefoot striking
• [04:06] Posture
• [04:40] Using arm swing to maintain balance
• [05:10] How to fix your run form - free download
• [05:45] Breathing
• [06:42] Stride Length
• [07:46] Cadence tips for smoother, lighter runs
• [08:44] Final Thoughts - Don’t overthink it - take your time

Links & Future Learnings

• 📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform
• Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/
• DLake Runs on Instagram - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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Why is planning next year’s runs about more than just resolutions?

This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level.

Key Takeaways

1. Reflecting on past runs can shape a more productive and enjoyable future.
2. Balancing effort and recovery is critical to running longevity and enjoyment.
3. The virtuous cycle of running, strength training, and feeling good helps you improve sustainably.

Timestamps

[00:00] Reflecting on past challenges to plan the future

[00:25] How to audit your running year effectively

[01:03] The 87% rule and its benefits

[02:00] Why holding back in races can be the smart choice

[03:00] Running metaphors for life and work

[04:00] Genetics vs. effort in running performance

[05:22] How to avoid the vicious run cycle

[06:00] Loving the off-season for growth

[07:16] Why running should fit into your life, not the other way around

[10:25] Long-term consistency as the key to running success

Links & Future Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/40things3
• 🎧 Listen, read, and learn more here https://dlakecreates.com/40things3
• 🎧 Part 2 is here https://dlakecreates.com/running-tips-26-years-experience/
• 🎧 Part1 is here https://dlakecreates.substack.com/p/40-things-about-running-that-i-wish
• https://instagram.com/dlakecreates
• https://www.strava.com/athletes/120507

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

Are your runs in the sweet spot or the danger zone?

Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive.

[00:54] What are the downsides of training at marathon pace?

[01:54] What exactly is running in the Gray Zone?

[03:00] Why you should stay in the Gray Zone.

[04:14] Pro vs. beginner differences in the Gray Zone.

[05:49] The health vs. fitness tradeoff of Gray Zone running.

[07:54] Why you should and should not run in the Gray Zone.

1. Gray Zone Defined: Why the middle training zone hinders progress.
2. Effort Distribution: The 80/20 rule for optimal training balance.
3. Cross-Training Benefits: Mixing low-impact workouts for longevity and consistency.

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree

🎧 Listen, read and learn more here https://dlakecreates.com/greyzone

https://instagram.com/dlakecreates

https://dlakecreates.com

https://www.strava.com/athletes/120507

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Why does this runner loop a soccer field instead of exploring scenic trails?

Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights

from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete.

1. Simple habits like running the same route can reduce decision fatigue and improve focus.
2. Running without music can build mental resilience and deepen the running experience.
3. Incremental improvement leads to long-term success—1% better every day matters.

1. [00:00:00] Introduction to the 90-minute long run and marathon training goals.
2. [00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours.
3. [00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs.
4. [00:03:22] Chris’s soccer background and how it prepared him for running.
5. [00:04:38] Why Chris began running consistently and the mental benefits of the habit.
6. [00:05:19] The power of route consistency and why Centennial Park is a favorite.
7. [00:06:09] Running laps on a soccer field: mental challenges and lessons learned.
8. [00:06:52] Chris’s transition to running without music and the mental toughness it builds.
9. [00:07:22] Key advice for runners: staying consistent and running for life.
10. [00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs.

Links & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Chris on Strava

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How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k.

Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running.

• [00:00] The 5K: A Gateway to Bigger Challenges
• [00:22] Are You Reaching Your Full Potential?
• [01:17] Structure Your Training Into Periods & Blocks
• [02:51] Use The 80/20 Rule
• [04:09] Vary Your Speedwork
• [05:59] Strength Training Tips for Runners
• [06:45] Nutrition’s Role in Training and Performance
• [07:47] How To Actually Run Your Fastest 5k
• [08:37] Why Cross-Training Improves Your 5K
• [09:47] Time Trials: The Key to Mental Toughness
• [10:19] Dial In Your Recovery
• [11:24] Reframing Your 5K Mindset
• [13:17] The 1% Better Runner's Virtous & Viscious Cycle
• [14:38] Preparing for Race Day: Warm-Ups and Pacing

1. 80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.
2. Strength Training for Runners: Essential for injury prevention and better performance.
3. Reframing Goals: Focus on your best performance, not just a faster time.

• 📈 Get your free 1% better in 6-weeks 5k training and habits guide
• 🎧 Listen, read and learn more here
• OPB - Virtous vs. Viscious Run Cycle
• https://instagram.com/dlakecreates
• https://www.strava.com/athletes/120507

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