What if building muscle as a runner isn’t about training harder, but training smarter?

1. You can gain muscle and lose fat while running often—if you master training timing and recovery.
2. The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.
3. Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.

• [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 Longer

• 📈 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/gainmuscle
• Learn about Vo2 Max - https://dlakecreates.com/vo2max
• Learn about Tempo Runs https://dlakecreates.com/tempo
• Learn about Strength Training For Beginners https://dlakecreates.com/10w2s-5
• Learn how to run and not gain weight - https://dlakecreates.com/outrunbad
• Learn the best pre & post run meal info https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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.

1. Microplastics are everywhere—in our water, food, clothes, and even the air—and they can quietly affect recovery, energy, and overall health.
2. Simple swaps like stainless steel bottles, better washing methods for gear, and choosing natural fabrics can cut down exposure without making life complicated.
3. 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.

• [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 | Air

• 📈 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/microplastics
• Is The Air Slowing You Down? - https://dlakecreates.com/air
• Why rest sleep and recovery are so improtant - https://dlakecreates.com/recovery
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

1. Cadence 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.
2. 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.
3. You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.

• [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 Cadence

• 📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocus
• The Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadence
• Use Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/
• Stop Overstriding & Instead do this- https://dlakecreates.com/overstriding
• Fix Form Fatigue at end of runs - https://dlakecreates.com/formfatigue
• Best Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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.

1. Threshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.
2. With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.
3. 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.

• [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 Threshold

• 📈 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/lactate4shootout
• Learn about tempo runs here - https://dlakecreates.com/tempo
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about how to do a Maffetone Test here - https://dlakecreates.com/maf
• Learn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttest
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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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.

1. IT 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.
2. 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.
3. 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.

• [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 Forever

• 📈 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/itb
• The 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-5
• 10 Weeks 2 Strength Running App - https://instagra.com/10w2s
• 10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.

Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.

• VO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.
• Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.
• Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.

• [00:16] What you'll learn
• [00:53] The Vo2 Max Number Misunderstanding
• [01:35] Run Science Nerd Break: The History of Vo2 Max
• [03:33] What Really Moves Your Vo2 Max
• [04:25] Run Science Nerd Break: Vo2 Max Research
• [05:06] Use This To Improve Your Vo2 Max
• [05:30] How To Do Threshold & Run Economy Workouts
• [07:02] My Vo2 Max Results
• [08:31] Use This To Get Better Vo2 Max

• 📈 Get your free improve your vo2 max training plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxdrop
• Learn how to improve your threshold - https://dlakecreates.com/lactate1wtf
• Learn how to run with less energy and go faster (run economy & strides) here - https://dlakecreates.com/strides
• Learn why runners get vo2 max wrong here - https://dlakecreates.com/vo2-max-training-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.

Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start.

1. Strides aren’t sprints—they’re short, controlled accelerations that teach the body to run fast without breaking down.
2. Adding strides a few times a week improves running efficiency, sharpens form, and makes race pace feel easier.
3. A simple progression of short reps with plenty of rest builds lasting speed while reducing the risk of injury.

• [00:35] What You'll Learn
• [01:20] What Are Strides
• [02:31] Run Science Nerd Break - What Happens When You Do Strides
• [03:46] What Strides Really Are
• [04:38] Use This To Run Strides Now
• [05:17] How To Do Strides
• [05:46] When To Do Strides & Duration Explained
• [06:40] How To Structure Rest & Recovery
• [07:46] Help Other Runners Run 1% Better
• [08:10] Repeat The Strides
• [08:38] How Often Should You Do Them?
• [09:36] Where To Do Strides
• [10:40] Bonus - Use a Hill To Make it Easier
• [12:00] Why Do Strides Work? Patience
• [13:53] Get Free Download & Strides vs Sprints

• 📈 Get your free strides & base training plan here - http://dlakecreates.com/stridesfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/strideswithme
• Learn how to do strides, skips, windups, and run-throughs here https://dlakecreates.com/strides
• Learn why strides are the perfect thing to do after your long run - https://dlakecreates.com/nicole
• Learn more about ATP and run energy systems here - https://dlakecreates.com/energy
• Edited by Remy B Reel - 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.

Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.

Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.

1. Tempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.
2. These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.
3. You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.

• [00:22] What You'll Learn
• [01:05] When To Do Tempo Running
• [02:32] How Is This Similar To Grey Zone Training
• [05:20] Use This To Improve Your Tempo Running
• [05:51] Tempo Runs for 5K vs Marathon Racing
• [06:56] Lactate Explained
• [09:15] What Lactate does to Oxygen
• [10:04] Help Me Fight the Algorithm Gods
• [10:24] Tempo Runs Used as Sub-Threshold Training
• [11:39] Lactate Threshold Levels Explained
• [12:45] 1% Better 3 Tempo Run Formula
• [15:28] Why People Get Tempo Runs Wrong
• [16:58] Fatigue from Tempo Runs
• [17:55] Understand This Before You Do Tempo Training

• 📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tempo
• Learn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtf
• Learn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• 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 secret to running faster isn't pushing harder but actually slowing down for 80% of your training?

If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.

1. Building a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.
2. Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.
3. Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.

• [00:29] What You'll Learn
• [01:19] Run Faster With This Base Training Framework
• [02:13] When You Should Do Base Training
• [03:12] Use This Free Plan To Build Your Base Now
• [03:35] Aerobic Run Training Is Like Driving a Car
• [04:36] When Should You run By Heart Rate?
• [05:34] Help Me Fight Algorithm Gods
• [05:55] How to Do Sprints The Right Way For Aerobic Base Training
• [06:57] Why Base Training Is So Fun
• [07:37] The 2 Types of Base Training Explained
• [08:26] Do This After Building Your Base

• 📈 Get your free 30-day base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base
• How to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/
• How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching.com
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half?

Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork.

1. Zone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.
2. Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.
3. Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.

• [00:51] What You'll Learn
• [01:31] What is Zone 2
• [03:10] What the Science Actually Supports
• [03:30] Run Science Nerd Break #1
• [04:59] A Smarter Training Week
• [07:18] 4 Run Week vs 3 Run Week
• [08:02] Run Science Nerd Break #2
• [08:48] The Key: Precision Over Volume
• [09:08] Use This To Develop Zone 2, Zone 3 and Zone 4
• [09:30] Why This Matters
• [11:37] What Coaches Think
• [15:33] Use This To Train Smarter Weekly

• 📈 Get your free 8-week improve sub threshold training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/zone2lies
• How to improve your zone 2/low hr/maffetone pace, go faster easier - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• How to improve your vo2 max - https://dlakecreates.com/vo2-max-training-runners/
• Kristi Storoschuk Narrative Review on Zone 2 Training - https://pubmed.ncbi.nlm.nih.gov/40560504/
• Brady Holmer on Substack - https://substack.com/@bradyholmer
• Steve Magness - https://www.stevemagness.com/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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