The 1% Better Runner with DLake

Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.

Overstriding is one of those sneaky mistakes that most runners don’t even realize they’re making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it’s not what you’ve been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you’re training for your next PR or just trying to run without pain, this is the kind of episode that tells you what’s really going on with your form and how to fix it without making things worse.

1. Overstriding isn’t about heel striking—it’s about how far your foot lands in front of your body, which slows you down and increases injury risk.
2. You can fix overstriding with a simple three-step process: feel your stride, film it, and gradually adjust your cadence.
3. The real cause of overstriding often isn’t form—it’s running too fast for your current fitness level and not being patient enough to let your body catch up.

• [00:56] What Most Runners Get Wrong About Run Form
• [01:30] Run Science Nerd Break
• [01:51] 3 Step Overstriding Fix
• [02:16] Step 2 - Film It
• [02:56] Step 3: Increase Your Cadence (In a Smart Way)
• [03:04] Quick Run Science Nerd Break
• [04:39] Use This To Stop Overstriding
• [05:36] Patience Is The Problem
• [06:01] Quick Run Science Nerd Break
• [06:48] Use This To Run With Better Form

• 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/overstriding
• What foostrike is best? Heel vs Midfoot vs Forefoot - https://dlakecreates.com/footstrike
• 6 Magical Tips to Perfect Running Form in 8 Minutes -https://dlakecreates.com/improve-running-form
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.

Most runners think they know how to hydrate and fuel, but they're making critical mistakes that destroy their performance when it matters most. In this episode, I'm breaking down the exact hydration and fueling strategies that will help you avoid cramping, gut issues, and those dreaded mid-race bathroom emergencies. You'll learn why drinking more water can actually hurt your performance, when energy gels are worth the money (and when they're not), and my proven race-day timing system that eliminates porta potty anxiety forever. Importantly, you’ll understand how your body actually processes fluids and fuel so you can show up on race day feeling confident and prepared.

1. Hydration isn’t just about drinking water—getting your electrolytes right matters just as much, especially in long or hot runs.
2. Overhydrating can mess you up just as badly as dehydration by flushing out the sodium your body needs.
3. Energy gels work best when timed right. Use them after 45-90 minutes of running to avoid hitting the wall, but test different brands to find what doesn’t upset your stomach.

• [00:15] What You'll Learn
• [01:12] Hydration Strategies
• [02:26] Electrolytes Hydration Balance
• [04:00] Why Hydration Is So Important
• [04:54] No Pee Race Day Hydration Strategy
• [06:08] Use This To Hydrate Smarter
• [07:08] Energy Gels Explained
• [08:24] How To Use Gels The Right Way
• [09:41] Why Are Gels So Important For Runners
• [10:25] 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/nutritionhydration
• Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost
• Learn more about energy gels here - https://dlakecreates.com/gels
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.

If you’re somewhere between jogging for fun and grinding it out at VO₂ max, you’re likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I’ll walk you through what’s happening inside your body, how to train this “sweet spot” pace, and how to avoid the biggest mistakes runners make with it. You’ll also get a free download to test and train your own threshold pace, so you can finally stop winging it and run smarter.

1. Lactate threshold isn’t bad—it’s a fuel source for runners. The burn you feel during hard efforts comes from hydrogen ions, not lactate itself.
2. Threshold training improves endurance by teaching your body to clear lactate faster, process fuel better, and maintain pace without breaking down.
3. Threshold training should be part of a balanced plan — using progressive long runs, tempo intervals, and race-specific workouts helps improve performance without burnout.

• [00:26] What You'll Learn
• [01:15] What Is Lactate Threshold
• [01:42] Four Fun Run Science Facts About Lactate
• [03:11] What Happens When You Train At Threshold
• [03:45] Use This To Find and Train Your Threshold
• [04:33] Why Threshold Sits At The Center Of Your Training
• [05:15] Three Ways to Train Threshold
• [08:47] Metaphors To Help Understand Threshold
• [09:28] Use This Free Tool 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/lactate1wtf
• Learn about tempo runs here - https://dlakecreates.com/tempo
• 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 way to PR was to start slower, not faster?

You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you’ve hit the wall one too many times or want to feel more in control on race day, this one’s for you.

• Negative splits aren't just safer—they’re faster and feel better.
• Reading the course map like a coach prevents energy waste on false flats and hills.
• Cold weather isn’t a disadvantage—it’s actually your performance edge.

• [00:00] This guy wants to run sub 1:40 marathon
• [00:54] Brandon’s goal: Sub-1:40 and what’s at stake
• [03:02] Risk vs reward of starting fast vs negative splitting
• [04:24] Breaking down the false flat at Richmond
• [04:53] Cold weather = free speed?
• [06:10] How to pace mile 11–13 without bonking
• [07:04] Structuring a plan that adapts on race day

• 📈 Get your free 8-week race tool guide training guide - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/brandonrace1
• More coaching advice here - https://dlakecreates.com/runinjurybrandon
• Instagram – https://instagram.com/dlakecreates

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Most runners don’t fuel right and it’s costing them performance and recovery.

Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you’re running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it.

1. Pre-Run Fuel: Eat simple carbs like toast with peanut butter, bananas, or oats 1-2 hours before running. Avoid high-fiber or fatty foods to prevent stomach issues.
2. Post-Run Recovery: Aim for a 3:1 ratio of carbs to protein (like chocolate milk or a peanut butter sandwich) to refuel and repair muscles. Timing matters—eat within 30-60 minutes for best results.
3. Easy Snack Ideas: Shelf-stable options like trail mix, tuna pouches, or a "broken shake" (oats + protein powder) make recovery simple, especially when you’re on the go.

• [00:19] What You’ll Learn
• [01:35] What Is a Pre-Race Meal?
• [02:12] Simple Pre-Run Meal Ideas
• [02:25] How to Do a Pre-Run Meal
• [03:54] Timing Your Pre-Run Meals
• [05:13] Why Pre-Run Nutrition Matters
• [07:12] Use This Easy Free Guide To Remember Everything
• [08:23] Post-Run Recovery Essentials
• [11:13] Quick Note On Protein Shakes
• [12:16] Top 5 Recovery Snacks
• [15:16] Finish Line Thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/5foodsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nutritionprepost
• Learn more about 8 Best Science Backed Run Recovery Foods - https://dlakecreates.com/8foods
• Jordan Kain | Gutful Nutrition on Instagram https://www.instagram.com/gutful_nutrition/?hl=en
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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Most running injuries don’t come from running too much—they come from running too much, too soon.

This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you’re sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down.

• Stack Fatigue Slowly
• Ramping volume safely over time prevents injury and builds true fitness.
• Strength Comes First
• Without a strong base (gym, plyos, drills), more running just breaks you.
• Zone Discipline Matters
• Staying in low zone 2–3 builds aerobic base—zone 4 wrecks it too early.

• [00:00] Why ramping up too fast gets runners injured
• [00:38] The long play: boring, smart aerobic growth
• [01:18] Protecting the groin with incremental increases
• [01:53] Gym strength guidelines for injury prevention
• [02:35] Why some workouts do more harm than good
• [03:06] Form drills + plyos = the real supplements
• [03:40] Weekly structure: one hard workout, rest is base
• [04:16] Breaking up treadmill monotony while building aerobic base
• [04:56] Future training: two-a-days and more outside running
• [05:35] Why zone 4 ruins your aerobic foundation

• 📈 Get your free 1% better 30-day Base Training & Habits Guide- https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runinjurybrandon
• Deep dive on base training & How to fall in love with it - https://dlakecreates.com/base
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking.

What if you’ve been doing it all wrong—pushing too hard or not hard enough—without even realizing it? In this episode, I unpack the real difference between being slightly overtrained versus slightly undertrained and why that small distinction could make or break your next race. You’ll learn how life, stress, and even altitude play into your training choices, and more importantly, how to listen to your body before it’s too late. Whether you're juggling a busy schedule, prepping for your first marathon, or trying to maintain your edge without burning out, this episode gives you the insight to adjust, recover smarter, and stay in the game longer.

1. Going into a race slightly undertrained is often safer than going in overtrained. It helps you avoid injury, recover faster, and stay consistent in your training long term.
2. Being a runner is about more than just workouts. It’s about finding balance—physically, mentally, and emotionally—so your running fits into your life, not takes over it.
3. Failing is part of the process. Whether it's messing up race nutrition or overdoing mileage, each misstep is a chance to learn, adjust, and come back stronger.

• [00:00] What Would You Rather: Be Slightly Overtrained or Undertrained For a Race?
• [00:25] Come Have a Convo In Zone 2 With Us
• [01:02] Why Overtraining Is Best For Racing
• [03:08] Why Undertraining Is Best For Racing
• [05:43] What's Keeping Us Healthy, Creative & Wise?
• [06:29] What's Keeping Remy Healthy?
• [07:43] What's Keeping Daren Healthy?
• [10:51] Use This To Get 1% Better Every Day In Your Run Life
• [11:40] What's Keeping Daren Creative?
• [15:14] What's Keeping Remy Creative?
• [17:20] What's Keeping Daren Wise?
• [21:43] What's Keeping Remy Wise?

• 📈 Get your free 30 Day Base Training & Habits guide here - https://dlakecreates.com/basefree
• 🎧 Listen & read more here - https://dlakecreates.com/overundertrained
• Learn more about my sub 3 hour marathon adventure - https://dlakecreates.com/marathonzone2
• Other This or That Episodes - https://dlakecreates.com/tot
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507

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What if the cross training activity you love most is actually the least effective for improving your running performance?

If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days.

1. Not all cardio helps your running. Some activities like aqua jogging or the elliptical are much better for running fitness than others like swimming or group classes.
2. The closer the activity feels to running, the better it helps your running. This is called the law of specificity—your body adapts best when training looks and feels like your goal activity.
3. Even great cross-training can’t replace running entirely, but it helps maintain fitness during injury or off-seasons.

• [00:00] What most runners get wrong about cross training
• [02:24] Cross training example activities ranked
• [00:41] Key takeaways
• [01:02] Full list of cross-training activities and their running specificity
• [02:34] Why yoga and Pilates don’t count as running-specific cross training
• [03:14] Use this free training guide to run smarter in the off-season or when injured
• [04:00] When cross training doesn’t work
• [04:44] The triathlete turned runner theory
• [05:56] Finish line thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/crosstraincrosstrainactivities
• Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis
• Daren on Instagram - https://instagram.com/dlakecreates
• Daren on Strava - https://www.strava.com/athletes/120507
• 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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Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line.

What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It’s a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I’ll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep.

1. The Rosario 800s are a smart way to test your marathon fitness by combining fast and slower 800-meter intervals without rest, showing if your race goal is realistic.
2. This workout helps build endurance and mental strength by keeping your heart rate steady just below your threshold, which is great for race day stamina.
3. You can adjust Rosario 800s for different race distances and experience levels, making it a flexible tool that complements other workouts like tempo runs and long runs.

• [00:00] Do this workout for gains
• [00:29] What you will learn and use
• [00:54] Why you should trust me
• [01:19] What exactly are the Rosario 800s?
• [04:10] How to do Rosario 800s
• [06:13] Get your free sub-threshold training plan
• [06:51] Why this workout matters so much for distance runners
• [08:14] How to modify Rosario 800s for other distances
• [09:13] Finish line closing thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/rosario800s
• More about Sub Threshold Running - https://dlakecreates.com/sub-threshold-running/
• What is Tempo Running - https://dlakecreates.com/tempo
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.

Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.

• [00:00] The secret to better runs: Warmups
• [01:20] Why warmup matters
• [02:23] The two types of warmups
• [02:39] Step 1: Wake up warmup (3-minute routine)
• [05:35] Free 6-week base training & habits plan
• [06:28] Step 2: Inside warmup (5-minute full-body routine)
• [07:55] Pro tips for better warmups
• [09:14] Step 3: Outside warmup (form drills and plyometrics)
• [13:00] The cool down: Why it’s essential
• [14:57] Final thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/warmup
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyos
• Use this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/
• How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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