Your race performance can be 90% decided before you even cross the start line. Here’s how.

You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.

Stick around for a free training plan and checklist to apply everything we cover today.

• [00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)
• [00:01:37] Critical Warning Before You Use These Tips

• [00:04:54] Caffeine: How to Use It for Race Performance
• [00:07:35] Race Predictor Test: Know Your Fitness Level
• [00:09:37] Taper: The Right Way to Peak on Race Day
• [00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer
• [00:13:04] Resistance Band Routine for Strength & Injury Prevention

• [00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration
• [00:18:23] Nutrition: Fueling Your Body for the Best Performance
• [00:21:12] Creatine for Runners: The Science Behind It
• [00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits
• [00:26:36] Beetroot Juice: The Endurance-Boosting Supplement
• [00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance?
• [00:31:47] Spirulina: Antioxidants for Recovery & Longevity
• [00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance
• [00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners
• [00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement
• [00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races
• [00:43:40] Sauna: The Science of Heat Training for Performance Gains
• [00:47:54] More Warnings – What to Watch Out for
• [00:49:53] The Finish Line: Consistency & Habit Traps to Avoid

• 📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
• Follow DLake Runs on Instagram - instagram.com/dlakecreates
• Follow DLake Runs on Strava - strava.com/athletes/120507
• Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothingng
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20

Go here to get all of the studies and future learnings

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Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!

In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.

Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out.

• [00:00] Introduction: Can you train for speed and endurance at the same time?
• [02:08] Balancing aerobic and anaerobic fitness: Myth or reality?
• [04:27] Simplifying aerobic vs. anaerobic energy systems for runners.
• [06:08] Explaining lactic buildup and its effect on performance.
• [08:34] Common issues with tracking metrics and gadgets.
• [10:00] Why setting goals is critical before diving into data.
• [11:45] The problem with relying on smartwatch metrics for training.
• [12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.

1. Balancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.
2. The Gray Zone Explained: Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.
3. Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.

• 📈 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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How do you know if you’re pushing too hard—or not hard enough?

David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.

• Mental toughness is valuable, but overtraining can lead to burnout and injuries.
• Rest and recovery are just as important as pushing hard in training.
• Every runner needs to find their own balance between discipline and sustainability.

• [00:00] – The big debate: Is David Goggins good or bad for runners?
• [02:30] – Why some runners thrive under his mindset
• [05:10] – The paradox of suffering vs. enjoying running
• [08:45] – The dangers of always pushing to the limit
• [12:00] – Real-life consequences of overtraining
• [15:20] – How elite runners balance toughness and recovery
• [18:40] – What everyday runners can take from Goggins’ approach
• [21:50] – The surprising way Goggins started his public speaking career
• [25:30] – The role of AI in running training plans
• [28:00] – Final thoughts: How should YOU approach hard training?

• 📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tot-goggins
• David Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VY
• David Goggins Books - https://davidgoggins.com/book/
• Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllA
• All other This or That Episodes - https://dlakecreates.com/tot
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong.

Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence.

• [00:00] Introduction: The biggest issue runners face with their metrics.
• [01:18] A little knowledge is dangerous: Why understanding the bigger picture matters.
• [02:10] Defining your goals: The key to successful training without confusion.
• [03:00] Fitting running into your life: Balancing training with personal commitments.
• [03:45] Avoiding injuries: Why sustainable training patterns are essential.
• [04:20] Gadgets overload: When runners rely too much on data and metrics.
• [04:50] The truth about smartwatches: Misleading VO2 max and other flawed metrics.
• [05:30] Heart rate tracking: The one metric that truly matters for progress.

1. Set Clear Goals Before Using Metrics

Metrics are meaningless without clear, realistic goals. Start by defining what you want to achieve—whether it’s running for fun, completing a marathon, or improving your speed.

2. Avoid Overloading on Data

Beginners should prioritize sustainable training patterns over diving into complex metrics. Running consistently without injury is more important than focusing on gadgets.

3. Understand Metrics and Their Limitations

Many smartwatch metrics, like VO2 max, can be misleading. Focus on heart rate as a foundational metric and incorporate other data only when it aligns with your progress.

• 📈 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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I learned the hard way that buying the latest shoe doesn’t replace real training.

I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.

1. Fancy running gear can help but won’t replace consistency and smart training habits.
2. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.
3. Small, daily improvements in technique and mindset deliver long-term results.

• [00:00] Intro to Gear Obsession
• [00:59] Why Fancy Shoes Feel Overrated
• [02:10] The Real Power of 1% Improvements
• [03:18] Showing Two Favorite Shoes
• [04:14] Breaking Down Essential Running Gear
• [05:48] When Tech Becomes a Distraction
• [07:02] Free Cheat Sheet for Minimalist Gear
• [08:10] The 1% Better Runner Framework
• [09:15] The Truth About Shiny Gadgets
• [10:18] Wrapping Up and Final Thoughts

• 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/gearfre
• 🎧 Listen, read and learn more here https://dlakecreates.com/gear
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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What does a smarter marathon training plan actually look like?"

When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner’s aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you’re self-coached or just seeking better guidance, this episode will reshape the way you think about training.

• 00:00:00 Introduction
• 00:01:10 Meet the Runner
• 00:03:00 Analyzing the Training Plan
• 00:05:00 Problems with VO2 Max Workouts
• 00:08:00 IT Band Pain Explained
• 00:09:19 The Cross-Training Solution
• 00:11:33 Adjusting Training Expectations
• 00:13:45 Strength Training for Injury Prevention
• 00:14:50 Delayed Gratification for Marathon Success
• 00:16:30 Next Steps for a Smarter Marathon Plan

• Fix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-m
• How to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFp
• How to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI
• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nate
• Nate on Instagram - https://www.instagram.com/nate_word/
• Instagram - https://instagram.com/dlakecreates
• Strava https://www.strava.com/athletes/120507

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Imagine crushing your marathon goal with one simple daily habit that you do over and over.

In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you’re chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed.

1. Small daily habits and persistence can create massive progress over time.
2. Enjoying the process is key to long-term success in running and life.
3. Balancing excellence and “good enough” helps overcome perfectionism and get results.

• [00:00] Introducing Adam’s marathon journey.
• [00:17] The role of persistence in running and podcasting.
• [01:12] What progress over perfection really means.
• [04:49] The power of 1% daily improvements.
• [06:36] Balancing quality and “good enough.”
• [09:12] Lessons learned from running a business and marathons.
• [12:14] Focusing on inputs vs. outcomes in success.
• [14:31] Advice for new marathon runners.
• [16:42] Why it’s about who you become, not the journey or destination.
• [18:38] Update on Adam’s marathon achievements.

• 📈 Get your free 1% better 30-day base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/adam
• Adam Jaffrey Strava
• Wavelength Creative Podcast Production
• Daren DLake Strava -
• Daren DLake Instagram
• Pod Paste - Video Podcast Production for Health & Fitness Brands
• I Ran A Half-Marathon 1% Faster For 10 Years To See What Would Happen

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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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