The 1% Better Runner with DLake

I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day.

I share how simple tests, proper tapering, and everyday habits boost my running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout.

1. A race predictor test helps you gauge your real fitness and plan your pacing.
2. The right taper strategy keeps you fresh without losing key fitness gains.
3. Proper sleep, heat exposure, and targeted strength work add small edges that add up big.

• [00:00:00] Introduction to the 17 tools
• [00:01:00] Why the race predictor test matters
• [00:02:15] Tapering without losing fitness
• [00:03:47] Importance of quality sleep
• [00:05:00] Using resistance bands for glute activation
• [00:06:03] Scheduling pre-race warmups effectively
• [00:07:11] Navigating common training pitfalls
• [00:08:10] Sauna protocols for endurance
• [00:10:22] Minimizing guesswork with data
• [00:12:15] Final thoughts on these practical tools

• Get all 17 Race Day Tools Here
• 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racetools-free
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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I didn’t realize how bad my form was… until I slowed it down.

What happens when a run coach steps into the athlete role and gets his form analyzed? In this episode, I react to a full slow-motion breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need coaching too, and this one got me where it counted: my stride.

• Coaching others doesn’t make you immune to hidden flaws in your own form.
• Seeing your stride on video gives feedback no cue or drill ever could.
• Small changes like cadence and trunk angle can have outsized effects.

• [00:00] Why a run coach got his form analyzed
• [01:19] Who Ben Liddy is and what he looks for
• [02:05] First impressions of my form
• [03:01] The helicopter arms and flicking wrist moment
• [04:10] Am I heel striking too much?
• [06:15] What elite runners actually do with their feet
• [07:06] Tight hips and forward lean
• [09:29] One cue that changed my stride
• [11:03] Why form tweaks alone aren’t enough
• [13:07] My cadence and the 1% better mindset

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/analyzeform
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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At kilometer 17, everything got quiet—and that’s when it got real.

This episode dives into one of the most overlooked but powerful tools in marathon training: the fast-finish marathon pace long run. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You’ll walk away knowing if your training is actually working—and how to adjust if it’s not.

• A fast finish long run can show your true race readiness better than any other workout.
• Running by feel with a trusted pacer beats over-relying on pace data.
• Mental effort is just as important as physical during long runs five weeks out.

• [00:00] Why long runs without purpose don’t help
• [00:33] The setup: Brenton’s marathon pace long run
• [01:11] How pacing without numbers makes a difference
• [01:58] Starting the workout—staying controlled
• [02:56] How I used “silent coaching” to manage effort
• [04:51] High mileage week strategy five weeks out
• [05:44] The breaking point at 17K
• [06:47] What a true fast finish feels like
• [07:36] Final pace push and effort
• [08:28] Brenton’s confidence breakthrough
• [09:32] How to use this type of run in your own training

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/fastfinish
• Check Splits On Strava - https://www.strava.com/activities/13958531432
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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A long stride doesn’t make you faster—it can slow you down and invite injuries.

I dive into seven detailed tips to refine your running form—from better posture and healthier footstrikes to aligning arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you’ll find a more effortless stride and a deeper appreciation for every mile you conquer.

1. Posture sets you up for better breathing and balance.
2. Shortening your stride and focusing on Cadence can lower injury risk.
3. Keeping things fun helps you stick with the process longer.

• [00:00:00] College Track Day Issues
• [00:00:25] Why Form Isn’t Magic
• [00:00:44] Seven Practical Tips
• [00:01:01] Form vs. Economy
• [00:01:33] Swimming Lessons
• [00:02:25] Foot Plant Basics
• [00:03:07] Stand Tall, Lean Slightly
• [00:04:05] Free Cadence Plan
• [00:05:29] Arms, Cadence & Fun

• 📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runform7tips
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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My watch tracks every mile, but it doesn’t warn me about toxic air.

I’m diving into how air pollution can creep into every run without you even noticing. This episode shows you real-time data tools to dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It’s all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you’ll have straightforward tactics to keep running strong for years to come—without letting smog stand in your way.

1. Air pollution can reduce your speed and endurance more than you realize.
2. Real-time data helps you find cleaner routes and protect your lungs.
3. Making small changes now adds up to better long-term health and performance.

• [00:00] Why outrunning the air matters
• [00:00:17] A quick mention of a simple solution
• [00:00:48] Training for the long game
• [00:01:06] Getting real about polluted air
• [00:02:01] The key pollutants harming your run
• [00:02:34] AirTrack’s real-time data advantage
• [00:03:27] Personalized feedback for performance
• [00:04:07] Thinking bigger than just your next run
• [00:04:25] Linking recovery to air quality
• [00:05:37] Final thoughts on staying pollution-free

• 🌬️ AirTrack to your strava profile and more https://www.airawarelabs.com/airtrack
• 📈 Get your free 1% better base training plan download - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/airtrack
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050
• Air Quality News Marathon Article - https://airqualitynews.com/health/marathon-runners-slowed-down-by-poor-air-quality/

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VO2 max training can make or break your race—are you doing it right?

VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance.

1. VO2 max is crucial, but it’s not everything. Balancing lactate threshold and running economy is just as important.
2. Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress.
3. Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out.

• [00:00] Why VO2 max matters for runners
• [02:16] How Brenton’s VO2 max test revealed training gaps
• [04:42] The biggest VO2 max workout mistakes
• [06:49] The Norwegian protocol for VO2 max training
• [08:16] How to structure intervals correctly
• [10:42] The role of Zone 2 in building endurance
• [14:05] Should you lose weight to run faster?
• [16:51] The best race day strategy for marathoners
• [18:56] Overreaching vs. overtraining—how to avoid burnout
• [21:22] Free running guide for better training

• 📈 Get your free 1% better download and quick start guide - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2max-brenton
• 12x400m Workout Explained - https://dlakecreates.com/400m
• Tempo runs & Lactate Explained - https://dlakecreates.com/tempo
• Brenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brenton
• Vo2 Max Explained - https://dlakecreates.com/vo2max
• Vdot Calculator Explained - https://dlakecreates.com/vdot
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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Training on hills won’t always prepare you for a flat race—here’s what you need to know.

Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining.

*Timestamps*

[00:00] Intro – Why Flat Marathon Training is Different

[00:35] The Problem with Training on Hills for a Flat Race

[01:20] How Course-Specific Training Improves Performance

[02:45] Adjusting Your Training Load for a Flat Course

[04:10] The Science Behind Flat Course Fatigue

[05:30] Steady Pacing Challenges on a Flat Course

[06:45] The Best Long Run Strategy for a Flat Race

[08:00] Overtraining vs. Overreaching – Avoiding Burnout

[09:40] Why Early Morning Runs Improve Performance

[11:15] Final Tips for Race Day Preparation

*Links & Future Learnings*

📈 Get your free 5k & base training plan to get 1% better in 30 days - https://dlakecreates.com/base5kfree

🎧 Listen, read and learn more here https://dlakecreates.com/flatmarathon

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 if missing a run was actually helping you get faster?

Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it.

1. Perfectionism stalls progress—consistency is what truly compounds over time.
2. Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.
3. Small daily actions, even imperfect ones, are the secret to long-term success.

• [00:02] Why chasing perfection is ruining your running
• [01:17] The power of consistency over perfection
• [02:06] How stopping while you feel good boosts long-term progress
• [03:05] The "fitness savings account" concept
• [04:05] Why zooming out helps you see the big picture
• [05:05] Magic Mind review: boosting focus & endurance
• [06:03] The balance of hard work and enjoying life
• [06:43] Making running fun—even when it’s hard
• [07:10] Embracing imperfection for lasting progress
• [07:49] The 1% Better Runner framework explained

• Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.

Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start.

1. Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.
2. The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.
3. Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.

• [00:00:00] - Breaking myths about starting running and the benefits of small steps.
• [00:01:21] - How To Start Running
• [00:01:35] - What is training fo ra 5k when you want to do a marathon
• [00:02:20] - Mental Toughness
• [00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING
• [00:05:44] Get 1% Better Each Day With This
• [00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life
• [00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT
• [00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON

• 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
• How to do the 12x400m Interval Workout - https://dlakecreates.com/400m
• How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot
• 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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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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