The 1% Better Runner with DLake

One number predicts how fast you can race and how long you'll live.

It's your VO2 max, and you can train it. VO2 max is the number runners chase for race times and sports scientists track for how long people live. In this episode, I explain what it actually measures, why it matters even if you never race, and how to start raising it without hurting yourself. You'll also see why your watch number is only an estimate and a simple way to track how your body responds to your training and eating.

1. Your Ceiling: Every pace you run, from easy jogs to sprints, lives under your VO2 max, so raising it gives you more room for everything.
2. Speed And Lifespan: The same number that predicts your race times also lines up with how long and how well you live.
3. Base Then Intervals: Build an easy zone 2 base first, then add a small, sharp dose of hard intervals on top.

• 📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxhume
• Get the Hume Body Pod and save up to 50% off:
• 👉 https://dlakecreates.com/humediscount || Use code 1BETTERRUN

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Training inconsistently? Here’s how that might be holding back your race goals.

In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [00:55] First Time Meeting Audrey
• [01:32] Barriers to Breaking the 15-Minute Mark
• [02:21] Dynamic Warm-Up Routine Breakdown
• [03:22] Goals and Fitness Priorities
• [04:08] Fun Fuel Choices for Training Days
• [06:00] Learning from Interval Mistakes
• [07:18] Final 400m Interval Push
• [07:52] How to Train for Speed in 800m
• [10:19] Breaking Bad Habits for Consistency

Links For Greatness

• 📈 Get your free 1% better 30-day guide to consistency/improving your Vo2 Max - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/audrey
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips.

But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart.

And it’s not because your form is bad. It’s because your focus breaks down before your body does.

Here’s what’s really happening, and how to stop it from ruining your race.

Timestamps

• [00:17] What You'll Learn
• [00:45] What's the Mistake?
• [01:57] Five Steps to Fix Tired Form
• [04:35] Learn to Have Higher Cadence
• [05:31] Use This to Increase Your Cadence
• [06:00] Film Your Fatigued Form
• [06:42] Strengthen the Weak Links
• [07:28] Mental Reset Cues
• [08:14] Why It Matters
• [08:51] Use This to Fix Your Form

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.

Key Takeaways

1. Fatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out.

2. You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core.

3. Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart.

Links & Learnings

• 📈 Get your free 6-month increase your cadence training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/formfatigue
• Find out how to stop overstriding here - https://dlakecreates.com/overstriding
• 7 Magical tips to better run form here - https://dlakecreates.com/runform
• Study on running form fatigue here - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.646042/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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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Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will.

If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode will challenge everything you’ve been told. I break down what bigger runners need to understand about training smarter, why running isn’t always the answer people think it is for weight loss, and how consistency, recovery, and sustainable effort will take you much further than pushing yourself into exhaustion. If you want to build fitness in a way that actually lasts, this conversation will completely change how you think about running and long-term progress.

1. Running doesn't require a certain body type: You don't need to lose weight before you start running. The idea that only lean, light people can be "real runners" is false.
2. Running alone won't help you lose body fat: If weight loss is your main goal, running isn't the most effective path. You're better off combining it with resistance training and fixing your nutrition.
3. Run so you can do it again tomorrow: Don't overdo it on day one. Walk when you need to, go by time instead of distance, and focus on consistency over intensity.

• [00:21] What You’ll Learn
• [01:34] Tip #1 – Don’t Try to Lose Weight By Running
• [05:52] Use This to Start Running (Again) Now
• [06:21] Tip #2 – Everything in Moderation
• [10:18] Tip #3 – Walking Is Ok
• [12:40] Why You Shouldn’t Kill Yourself Every Run
• [15:04] Daren’s Hot Take, Healthy and Wise
• [15:29] Why Amateur Runners Can’t Carb Load Their Way to a Fast Marathon Alone
• [18:38] How Daren Is Getting Wiser in Life & Training
• [19:42] Remy’s Hot Take, Healthy & Wise
• [24:02] Why You Should Have Dessert With Your Dinner
• [26:57] Use This to Start (Or Get Back to Running)

• 📈 Get your free start running (again) and base training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/heavyrunners
• How to start running (again) full deep dive - https://dlakecreates.com/startrunning
• More this or that episodes with Remy B Reel - https://dlakecreates.com/thisorthat
• Remy B Reel on YouTube - https://www.youtube.com/@RemyBReel/videos
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the thing that helps you run faster now also protects you from becoming fragile later?

In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard intervals, and field testing. And we do it all without turning it into a science textbook.

The bigger idea is simple: VO2 max is not just about running faster. It is about building a higher ceiling now so you have more room to perform, recover, age well, and avoid becoming fragile later. We also cover the workouts that actually move the needle, why easy running alone is probably not enough if you are time-poor, and how to start adding VO2 max work without blowing yourself up.

• [00:01:46] Vo2 Max Defined
• [00:03:42] What's The difference between watch and mask treadmill lab test
• [00:05:20] Use This To Improve Your Vo2 Max Now
• [00:07:11] Why Vo2 Max isn't the only metric to make you a better runner
• [00:07:51] Brady's back story and his Vo2 Max of 80
• [00:08:54] Is the Car Analogy the best for Vo2 Max?
• [00:10:12] Ignore Your Smart Watch and Focus on the Bigger Zoomed out Story
• [00:11:26] Take These After Vo2 Max Runs To Recover Better
• [00:14:39] Why Low Carb Won't Get You To your Best Time
• [00:15:55] Difference between Threshold & Vo2 Max HR zones
• [00:18:18] Can you improve Vo2 Max by not doing zone 4 work?
• [00:18:58] Physiology is a spectrum not an exact
• [00:20:42] Don't Rely on 220 Minus Age for Max HR Number
• [00:22:42] Do You Have To Run at a Certain Speed/Force to Improve Vo2 Max?
• [00:26:16] How can someone go and test their Vo2 Max?
• [00:27:45] Does Doing The Mile Help Improve Vo2 Max?
• [00:28:37] Is it Good to do a Vo2 Max & Threshold Lab Test Same Time?
• [00:29:25] Why Vo2 Max & Longevity are so connected
• [00:31:17] Why Fit Trained 60yo Are Healthier than Sedentary 30yo
• [00:35:30] Why Low Vo2 Max on Older People is so Dangerous
• [00:41:08] Zone 2 vs Vo2 Max Training and Fitness
• [00:43:43] Is Zone 3, 4 and 5 better for Time Strapped Runners?
• [00:46:12] Higher intensity training is 9 times more effective than low intensity
• [00:47:58] What Vo2 Max Number is Best to Target?
• [00:51:34] Why Norwegian 4x4 is the best for beginners with Vo2 Max
• [00:53:33] Is 30 sec on 20 sec off good for new vo2 max runners?
• [00:56:14] Should Vo2 Max Intervals go over 5 minutes
• [00:57:48] Does Vo2 Max Stop Improving after 6 Weeks
• [00:59:50] Why There Is Not Such Thing a Non Exercise Responder
• [01:02:13] How a New Runner Can Get Used to Vo2 Max Efforts
• [01:06:06] Starter 3 Days a Week Build Your Vo2 Max Plan
• [01:09:06] Is This a Vo2 Max Workout? (Rapid Fire)
• [01:15:44] Does Sauna Improve Vo2 Max?
• [01:16:35] Where To Find Brady Online & His Vo2 Max Book
• [01:17:25] Why Everyone Should Get a Vo2 Max Test

• 📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2master
• How To Do The Cooper Test - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264
• Vo2 Max 4x4 Protocol - https://dlakecreates.com/4x4
• Brady Holmer - Vo2 Max Essentials Book - https://www.bradyholmer.com/ebook
• Brady Holmer - Why Vo2 Max Still Matters - https://runlongrunhealthy.substack.com/p/why-vo-max-still-matters-for-longevity
• The Dallas Bed Rest Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC2655009/
• Brady Holmer on Substack - https://substack.com/@bradyholmer
• Brady Holmer on X - https://x.com/Brady_H?lang=en
• Brady Holmer on Instagram - https://www.instagram.com/brady.j.holmer/?hl=en
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week?

Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna training. You'll learn how heat exposure can improve endurance, boost key physiological adaptations, and help your body handle hard efforts more efficiently. I also share a simple protocol to get started, common mistakes runners make, and why the benefits may extend far beyond race day and into long-term health and longevity.

1. Sauna training may help improve endurance and running performance by creating adaptations similar to altitude training, without changing where you live or train.
2. Consistency matters more than suffering. Starting with short sessions and gradually building up is the safest and most effective way to get the benefits.
3. Sauna is one of the few tools that may improve both athletic performance and long-term health, making it a valuable addition to your training routine.

• [00:27] What You'll Learn
• [01:18] How Sauna Actually Makes You a Faster Runner
• [02:00] What's Happening Inside Your Body
• [03:08] Use This Cheat Sheet to Start Sauna and Get 17% Faster on Race Day
• [03:45] My Science-Backed Sauna Post-Run Protocol
• [05:42] Three Things to Remember Before You Sauna
• [07:47] What to Do in the Sauna?
• [08:20] Infrared vs Steam vs Finnish Dry Sauna
• [09:38] Steam Saunas
• [10:24] No Sauna? Try a Bath
• [10:53] What About Hot Cold Contrast Therapy?
• [14:52] Use This to Get 17% Faster on Your Next Race

• 📈 Get Your Free Sauna Protocol & Race Day Toolkit Here: https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/sauna2
• 17% Faster Race Day Toolkit Here: https://dlakecreates.com/racetoolkit
• Study on How Sauna Actually Makes You a Faster Runner: https://linkinghub.elsevier.com/retrieve/pii/S1440244006001393
• The Finnish Sauna Study Showing 43% People Live Longer: https://pubmed.ncbi.nlm.nih.gov/25705824/
• Hot Bath Works As Good as Sauna: https://substack.com/home/post/p-181415432
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone?

The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half marathon runners, the mindset shifts that separate them, and why the half marathon may be the sweet spot for improving performance, staying healthy, and enjoying the sport for years to come. Whether you're chasing a personal best, thinking about moving up to the marathon, or simply trying to become a smarter runner, you'll walk away with a new perspective on what 13.1 miles can teach you about training, racing, recovery, and long-term progress.

1. The way you approach the half marathon says a lot about your mindset as a runner. Understanding where you are today can help you make better decisions about where you want to go next.
2. A properly raced half marathon is far more demanding than many runners realize. It requires smart training, strong pacing, and the ability to stay uncomfortable for a long time.
3. The best runners aren't always the ones chasing the biggest challenges. They're often the ones choosing goals that allow them to improve consistently, recover well, and keep running strong for decades.

• [00:39] What You'll Learn
• [02:13] Level 1: The Tourist
• [03:17] Use This to Run a Faster Half Marathon
• [03:56] Level 2: The Stepping Stone
• [05:40] Level 3: The Best Time Hunter
• [07:51] Level 4: The Serial Half Racer
• [09:38] Level 5: The Enlightened One
• [11:45] Run a Faster Half With This

• 📈 Get your free half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/levelshalfmarathon
• Learn why most half marathon plans fail: https://dlakecreates.com/halfmarathon
• Impact of different running distances on muscle and lymphocyte DNA damage in amateur marathon runners: https://pmc.ncbi.nlm.nih.gov/articles/PMC4792989/
• RRW: By The Numbers: Global Road Running Finishers Up 17% in 2024: https://rrm.com/2025/uncategorized/rrw-by-the-numbers-global-road-running-fiishers-up-17-in-2024/
• Learn about the 5 levels of marathon runners - https://dlakecreates.com/marathonlevels
• Learn about the 5 levels of Strava runners - https://dlakecreates.com/stravalevels
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race?

Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to build the fitness, durability, speed, and recovery habits that make faster racing possible, why some popular approaches can actually slow your progress, and how to structure your training so each workout works together instead of against you. Whether you're sitting at 20:05 or still working your way down from the low 20s, this episode will help you understand what really moves the needle and how to apply it to your own running.

1. Breaking 20 Minutes Requires Precision: Running a faster 5K isn't about wanting it more on race day. It's about using the right training tools at the right time and building fitness layer by layer.
2. Your Easy Runs Matter More Than You Think: A stronger aerobic base helps you hold pace longer, recover better, and get more out of every hard workout.
3. Recovery Is What Makes Improvement Possible: The goal isn't to train hard every day. The goal is to balance hard work with enough recovery so your body can actually adapt and get faster.

• [00:22] What You'll Learn
• [04:06] Lactate Tolerance Training Protocol
• [06:24] How To Find Your Current Fitness Pace (CFP)
• [06:41] Option 2 For Lactate Tolerance Workouts: Race More
• [07:09] Why Your Brain Freaks Out With Too Much Lactate
• [08:38] Use This To Run A Sub 20 Minute 5K Now
• [09:33] Tactical Tool 2: Run More Days
• [11:29] Tactical Tool 3: Longer VO2 Max Intervals
• [14:29] Do This To Help Another Runner Run Sub 20 Mins
• [15:45] Tactical Tool 4: Stretch Your Tempo Three Ways
• [17:59] Tactical Tool 5: Train Power, Not Just Endurance
• [20:58] Tactical Tool 6: Recovery Is The Real Workout
• [23:13] Tactical Tool 7: Train In Blocks, Not Weeks
• [24:59] Go Deeper On The Best Hack (Recovery)

• 📈 Run Sub 20 With This Free Training Plan https://dlakecreates.com/sub205kfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub205k
• Learn All About Threshold Here: https://dlakecreates.com/thresholdmaster
• My Top 12 5K Tips - https://dlakecreates.com/fast5k
• Mike Trees Instagram - https://instagram.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort?

Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away.

1. Many runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains.
2. The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective.
3. A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently.

• [00:17] What You'll Learn
• [01:06] Shoes I’m Wearing For This Workout
• [01:27] The Mistake That Runners Make With Sub Threshold
• [01:49] Why Zone 3/Sub Threshold Matters
• [03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts
• [03:51] What Happens When Your HR Goes Higher Than Sub Threshold?
• [04:14] Use This to Improve Your Sub-Threshold Fitness
• [04:44] How to Actually Do a Sub Threshold Workout the Right Way
• [06:10] Traps to Avoid When Doing This Workout
• [07:08] How Long Should This Workout Be
• [09:46] Why I'm Doing More of These This Year
• [10:26] Use This to Learn More About Lactate Threshold Training

• 📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthreshold
• Everything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/
• Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimple
• Cori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomes
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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