The 1% Better Runner with DLake

Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.

Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You’ll learn how imbalance could be the real culprit, why your stretching routine might be working against you, and what to do instead. If you've ever dealt with tight calves, mystery “shin splints,” or stubborn tendon pain, this episode will shift your entire approach to training.

1. Tendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you’re doing “everything right.”
2. Deep tissue release and mobility work help more than static stretching, but it’s important to train your body to keep the new range or it will just tighten up again.
3. Training only the back of your legs without strengthening the front leads to overload. Balance across muscles and even between left and right sides helps prevent breakdowns.

• [00:16] What You'll Learn
• [01:03] The Real Problem (Why Feet, Calves & Shins Get Ignored)
• [02:02] Strength Training Isn't Just For Gym Bros
• [03:14] Why Stretching Your Calves Doesn't Work (Unless You Do This)
• [04:27] Use This Free Download To Fix Your Achilles Calf Issues Now
• [05:12] The Problem With Too Much Posterior And Not Enough Anterior Strength
• [06:29] Achilles Overload & Sprinting: When Strength Backfires
• [07:25] The Fix: Eccentrics, Load Management, Patience
• [07:56] Shin Splints: The Catch-All Diagnosis
• [09:01] The Bigger Lesson: Balance Symmetry
• [10:04] Finish Line Thoughts: Strength is Step One. Tendons are Step Two

• 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/calfachilles
• Strength Training For Runners Toolkit - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• Why Feet and Shoes Are So Important As We Age - ****https://dlakecreates.com/ever-runner-should-know-these-three-things-about-shoes/
• Dr. Marie Whitt Fit- Prevent Tight Calf and Ankles - https://youtu.be/xeUrOoVkupc?si=kkcem-x3PGiv5sGl
• Trent Salkavich Practice — Biomechanica (Sydney, Australia) - https://www.biomechanica.au/
• 10 Weeks To Strength Running App - http://10w2s.com/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you five specific strategies to train your form to survive when your brain turns to mush. You'll discover why practicing perfect form when you're fresh is almost useless for race day, how to use fatigue-specific drills that actually translate to better race performance, and the mental cues that keep elite runners looking strong even when they're dying inside. This isn't about running prettier—it's about unlocking the speed you're already capable of but losing to preventable form breakdown.

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.

• [00:20] What You’ll Learn
• [01:01] What’s the Mistake?
• [02:13] Five Steps to Fix Tired Form
• [04:51] Learn to Have Higher Cadence
• [05:47] Use This to Increase Your Cadence
• [06:16] Film Your Fatigued Form
• [06:58] Strengthen the Weak Links
• [07:44] Mental Reset Cues
• [08:30] Why It Matters
• [09:07] Use This to Fix Your Form

• 📈 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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Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.

Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.

1. Understanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It’s not about eating less—it’s about eating right.
2. Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.
3. Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.

• [00:11] What You’ll Learn
• [01:19] What Are Macros, Micros and Supplements?
• [02:59] Why Carbs Are The Best For Distance Runners
• [04:50] Protein Explained
• [06:17] Fat In Your Diet Explained
• [07:57] Importance of Micro Nutrients
• [09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times
• [10:30] Best Supplements For Runners
• [14:06] Losing Weight Overeating While Running
• [16:03] Portion Control, Counting Calories & the BMR Calculator for Runners
• [17:47] Finish Line Thoughts

• 📈 Get Your Free 1% Better Runner No-Pee-Mid-Race Hydration Plan Now - https://dlakecreates.com/peehackfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/nutritionmacros
• Why Runners Over Eat & Gain Weight - https://dlakecreates.com/can-a-new-or-experienced-runner-out-run-a-bad-diet/
• Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost
• Learn more about hydration, gels and no peeing before races here - https://dlakecreates.com/nutritionhydration
• Learn more about 8 best foods for recovery here - https://dlakecreates.com/8foods
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race times

Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.

1. VO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.
2. Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress.
3. The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.

• [00:15] What You'll Learn
• [00:49] Vo2 Max Defined
• [03:29] How To Improve Your Vo2 Max
• [07:24] Use This To Improve Your Vo2 Max Now
• [08:03] Run Science Nerd Break - Vo2 Max Tops Out
• [09:03] Why Smart Watches Get It All Wrong
• [09:51] Why You Need Patience To Improve Your Vo2 Max
• [11:01] Use This To Get a Higher Vo2 Max and Race Faster

• 📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025
• Learn about threshold training here https://dlakecreates.com/threshold
• Learn more about Vo2 Max here - https://dlakecreates.com/vo2max
• 2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041
• Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if running faster isn't about pushing harder, but about subtle shifts you're overlooking?

In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single time, and walk away with a practical approach to stop fighting against yourself and start flowing with the natural rhythm that unlocks your best running.

1. Small changes—like better sleep, hydration, and weather—can give you a 5% boost in your running performance without extra effort.
2. Consistency matters more than occasional bursts of intensity; showing up regularly helps you improve your running over time.
3. Aligning with the natural flow—in running or life—makes things feel easier and more rewarding.

• [00:00] How to run faster without training harder
• [00:27] How to collaborate with the running universe
• [01:23] Stacking small tailwinds for big gains
• [02:00] The bigger picture: Applying small daily wins to life and long-term habits
• [02:40] Go with the flow
• [03:02] Get your free 30-day base training & habits plan

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tailwind
• Learn more about running mindfulness and meditation - https://dlakecreates.com/mindful
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• Rick Rubin’s Book - https://www.goodreads.com/book/show/60965426-the-creative-act

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What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores?

I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn’t), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they’re fit and ready. It’s not always about how many miles you run or how fast your watch says you should go. Instead, it's the small stuff most people ignore that ends up deciding your finish time. If you’ve ever had a rough race despite solid training, this one will help you figure out what went wrong—and how to fix it next time.

1. Race-day prep matters more than fitness. Small things like water and fueling can make or break your race, even if you're in great shape.
2. Practice your race plan ahead of time. Don’t wait until race day to figure out how you’ll drink water or take gels—practice it during training.
3. You don’t need to train harder to race better. Maintaining a base and peaking smartly for a few weeks can keep you fresh and reduce burnout.

• 00:19] What You'll Learn
• [02:48] I Learned What Not To Do In the Marathon
• [03:51] Use This Free Training Plan To Run Your Best
• [04:47] I Learned What Not To Do In the Marathon With This
• [06:16] The Fix For Race Day Fails
• [07:07] Marathon Hydration/Nutrition Drama Continues
• [07:37] Learning From My Mistakes Mid-race

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racefailmarathon
• Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Most runners are training for a time they think they should hit, not the one they're actually ready for.

If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you’ll know exactly where to focus your effort so every step brings you closer to your fastest finish yet.

1. A faster 5K isn’t just about running more—it’s about training both your aerobic base and your ability to handle high-speed efforts.
2. Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch.
3. Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains.

• [00:08] What You'll Learn
• [01:03] How I'm Trying to Run a 15:59 5K
• [02:44] Run Science Nerd Break - What Does Anaerobic Mean?
• [04:01] The Science Behind The 5K
• [02:02] Why It's Not About Speed But Lactate Tolerance
• [05:35] Use This Free Training Plan To Run a Faster 5K
• [06:05] Lactate Threshold vs Lactate Tolerance
• [06:56] Run Science Nerd Break – Lactate Doesn’t Shut You Down
• [09:49] Run Science Nerd Break - Speed Endurance Explained
• [13:51] Use This To Develop Base To Run a Faster 5K

• 📈 Get your free xxx https://dlakecreates.com/5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/expro
• Other relevant link to other episodes - http://dlakecreates.com/fast5k
• Other relevant link to other episodes or website - https://dlakecreates.com/5k10k
• Study 1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8975965/
• Study 2 - https://pubmed.ncbi.nlm.nih.gov/26817745/
• Mike Trees on Instagram - https://instagram.com/run.nrg
• NRG Coaching - https://nrg-coaching.com
• DLake Instagram – https://instagram.com/dlakecreates
• Dlake Strava – https://www.strava.com/athletes/120507

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The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.

If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork.

1. Smart fueling boosts performance: Fueling your body with the right nutrients and supplements can significantly improve endurance and recovery, especially during long-distance running.
2. Timing and balance are key: Some supplements work best right before a race (like caffeine), while others (like creatine) need daily use. Hydration and electrolytes should be constant.
3. Experiment carefully: Not every supplement works for everyone. Start small, track how your body reacts, and adjust to avoid stomach issues or wasted effort.

• [00:13] What You’ll learn
• [32:10] Caffeine
• [02:03] Hydration & Electrolytes
• [05:08] Get Your Free 8-Week Race Day Toolkit Training & Habits Plan
• [06:06] Nutrition
• [08:54] Creatine
• [11:59] Tart Cherry Juice
• [14:18] Beetroot Juice
• [17:33] Cordyceps Mushroom
• [19:26] Spirulina
• [20:31] Beta Alanine
• [23:03] Acetyl L-Carnitine
• [24:41] CBD Oil
• [26:43] Bicarb/Baking Soda
• [31:27] End: CTA

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen & read more here - https://dlakecreates.com/racetoolssupps
• Get all 17 Race Tools & Tactics here - https://dlakecreates.com/racetoolkit
• Learn more about 7 Science-backed supplements to help you after hard runs - http://dlakecreates.com/7supps
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507

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Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.

Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning out, this one’s for you. You’ll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter.

1. Running too hard at threshold isn’t helping—it’s hurting: Pushing past your real threshold pace turns training into survival mode, not progress.
2. Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle.
3. Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back.

• [01:08] What Is Threshold Training?
• [02:08] Run Science Nerd Break #1 - Lactate Is Good
• [03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast
• [04:21] Mistake #2 - Skipping The Aerobic Base Phase
• [05:13] Mistake #3 - Doing Threshold While You're Fatigued
• [06:20] Use This To Improve Your Threshold The Smart Way
• [06:56] Mistake #4 - Calling Everything Threshold
• [08:13] Mistake #5 - Doing It Every Week Forever
• [09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place
• [10:04] What You Really 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/lactate2mistakes
• Learn about what your lactate threshold is and how to train it here- https://dlakecreates.com/lactate1wtf
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• 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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What if the best strength work for runners doesn’t need any weights?

Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a single machine or dumbbell.

• Bodyweight strength training can target the most critical muscles for runners—no gym required.
• Each of the five exercises mimics running mechanics and builds injury-resilient muscles.
• Slow, controlled reps and proper form matter more than weight or volume for runners.\

• [00:21] What You'll Learn
• [01:07] How To Bulgarian Split Squat
• [03:46] Use This To Balance Strength Training, Running and Life
• [04:12] How To Single Leg Deadlift
• [07:12] How To Bent Knee Calf Raise (Soleus)
• [09:21] How To Pushups For Runners
• [11:23] How To Side Plank With Leg Raise
• [13:43] How To Fit It All In

• 📈 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/?p=4089
• Sam Shearman & 10W2S on Instagram - https://www.instagram.com/10w2s
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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