The 1% Better Runner with DLake

Running is usually a solo sport, but community is the one thing that will keep you more consistent than any training plan ever could.

Heads up: the wrong edit got published. This was originally a bigger convo for my other company (Pod Paste: Our production/media for brands) So the questions got mixed up. YouTube won't let me swap the file, so we trimmed the off-topic parts instead. Apologies if you caught the messy version.

Running may look like a solo sport, but this episode shows why doing everything alone is not always the best way to improve. You’ll learn how the right community can turn random workouts into a routine, make hard days easier, and create accountability when motivation fades. It also explains why people return to run clubs, races, and brands again and again. Whether you run alone or with others, these lessons can help you enjoy training more, stay consistent longer, and keep making progress over time.

1. Consistency doesn't come from the perfect training plan; it comes from having people who expect you to show up. A group creates accountability that solo running just can't match.
2. Most fitness brands fail because they try to sell a product instead of building a relationship. People want real connections and experiences, not just another advertisement in their feed.
3. Chasing a fast time matters much less than enjoying the process of getting there. Longevity in this sport depends on how the run feels and who is there to share it.

• [00:04] Why Running Alone Still Works
• [00:13] Find People Who Help You Keep Going
• [01:22] How to Build a Run Club Audience Online
• [02:00] Build More Than a Run, Build Friendships
• [03:15] Keep Showing Up, Consistency Helps a Community Grow Strong
• [03:58] Use This to Keep Up With Your Run Club
• [05:10] Why Most Brands Are Failing at Building an Online Community
• [08:07] What Makes People Return to Races and Clubs
• [10:55] What Brands Are Missing When It Comes to Building a Run Community
• [15:49] Why Trust and Shared Values Matter
• [19:04] Great Experiences Are Built Through Small Details
• [21:25] Should Marathons Ban Music and Cameras?

• 📈 Get Your Free Base Training & Habits Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/community
• Coogee Run Club/Tara Meakes Instagram -https://www.instagram.com/thecoogeerunclub/
• Tara Meakes Instagram - https://www.instagram.com/tarameakins/
• Bec Bridgemohan Instagram - https://www.instagram.com/becbridgemohan/
• Keith “Buzz Hong” Instagram - https://www.instagram.com/keithbuzzlightyear/
• Club/Group vs. Solo Marathon Running: Which is Best? https://dlakecreates.com/what-really-works-group-vs-solo-marathon-training/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet.

What if getting fitter didn’t require finding more time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool for building endurance, saving money, and improving health without adding extra workouts to the calendar. I also explore practical ways to make it work in real life, from short trips to workdays and errands, so you can turn movement into a habit that pays off every single week.

1. Your daily commute can become training time instead of wasted time. Walking, running, or biking to places you already need to go helps build fitness without needing extra hours in the day.
2. Small changes in your routine can save money and improve health at the same time. Replacing even a few car trips each week can lower transport costs while growing your aerobic endurance.
3. There is no one perfect way to commute. You can choose running, biking, walking, or mixing methods based on distance, weather, schedule, and what works best for your life.

• [00:25] What You'll Learn
• [01:19] The Money Math of Commuting
• [04:13] Use This to Run & Cycle Commute Now
• [04:53] Why Running Is Better for Commuting Than Cycling
• [06:26] How to Run Commute and Be Fresh
• [07:26] Why Cycling Is Better for Commuting Than Running
• [09:18] What People Think Is Better: Run vs Cycling
• [15:22] Why Run/Cycle Commuting Can Save Our Future
• [16:54] Use This to Run Faster & Farther With Less Effort

• 📈 Get your free run and cycle commute guide here https://dlakecreates.com/commutefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/commute
• How to run far & fast with less effort (base) https://dlakecreates.com/base2
• Remy B Reel on YouTube - 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.

If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger.

1. Better running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort.
2. Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body.
3. Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs.

• [01:35] What Most Runners Get Wrong About Run Form
• [02:05] Run Science Nerd Break
• [02:26] 3 Step Overstriding Fix
• [02:51] Step 2 - Film It
• [03:31] Step 3: Increase Your Cadence (In a Smart Way)
• [03:39] Quick Run Science Nerd Break
• [05:14] Use This To Stop Overstriding
• [06:11] Patience Is The Problem
• [06:36] Quick Run Science Nerd Break
• [11:10] The Main Issues
• [14:15] Mobility Check
• [16:29] Drills & Form Adjustment
• [20:09] Heel Striking Explained
• [21:09] Deep Science Moment: The Overstriding Trap
• [22:24] Forefoot Striking
• [24:35] Midfoot Strike: The Sweet Spot
• [25:33] Why It Works For Most Runners
• [26:32] Shoe Choices To Help Foot Striking
• [30:44] My Top 6 Run Form Tips
• [31:07] Foot Strike Explained
• [31:19] Heel Striking Quick
• [32:07] Mid Foot Striking Quick
• [32:26] Forefoot Striking Explained
• [33:11] Posture Quick
• [33:47] Arm Swing Quick
• [34:51] Breathing Quick
• [35:45] Stride Length Quick
• [36:50] Cadence Quick
• [37:50] Arm Swing Explained
• [40:04] Use This To Be Fuel Efficient With Your Arm Swing
• [40:21] Fix Drill #1 - Shoulder Drop, Not Shrug
• [41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft)
• [42:40] Do This To Help Another Runner
• [42:59] Fix Drill #3 - Drive Back, Don't Cross
• [43:53] The Study On Arms And Legs Relationship
• [44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up
• [46:15] What Happens When You Put All Of That Together?
• [47:12] How To Fix Your Form When Tired
• [47:33] Understanding Race Form Fatigue
• [48:45] Five Steps To Fix Tired Form
• [49:05] Train The Finish
• [51:21] Learn To Have Higher Cadence
• [52:18] Film Your Fatigued Form
• [53:00] Strengthen The Weak Links
• [53:46] Mental Reset Cues
• [54:25] Why Patience Is The Real Solution
• [55:30] Cadence Explained Simply
• [56:21] What Happens If Cadence Is Low
• [57:30] How To Measure Your Cadence Today
• [58:27] Understanding The Science Behind Improving Cadence
• [59:24] The Smart Way To Increase Cadence
• [01:02:58] What To Avoid When Increasing Cadence
• [01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way
• [01:06:10] What To Focus On With Cadence
• [01:06:27] How I Mastered Higher Cadence
• [01:07:14] Chasing Cadence As A Number
• [01:07:47] Run Science Nerd Break: Knee Protection From High Cadence
• [01:08:27] What Actually Improves Cadence
• [01:10:00] 3 Ways To Improve Feel For Cadence
• [01:10:10] Practice Uphill Running Pickups
• [01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass
• [01:12:54] Run Science Nerd Break #2 - Barefoot Study
• [01:13:12] #3 Run With Audio Cues
• [01:15:29] Get 18 More Tips On Increasing Cadence
• [01:16:46] 3 Common Run Form Myths
• [01:18:33] Myth 1 - Heel Striking Is Always Bad
• [01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form
• [01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One Trick

• 📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclass
• Improve your cadence with these 17 tips here - https://dlakecreates.com/cadence
• 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 reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel?

If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.

1. Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.
2. Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.
3. Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.

• [02:11] Simple Pre-Run Meal Ideas
• [03:30] Timing Your Pre-Run Meals
• [04:52] Why Pre-Run Nutrition Matters
• [05:57] Use This Easy Free Guide to Remember Everything
• [07:08] Post-Run Recovery Essentials
• [10:07] Top 5 Recovery Snacks
• [12:49] Hydration Basics
• [14:03] Electrolytes Hydration Balance
• [15:21] Why Hydration Is So Important
• [16:14] 1% Better Runner - No Pee Race Day Hydration Strategy
• [17:28] Use This to Hydrate Smarter
• [18:29] Energy Gels Explained
• [19:44] How to Use Gels the Right Way
• [21:01] Why Are Gels So Important for Runners
• [21:45] What Are Macros, Micros and Supplements?
• [23:12] Why Carbs Are the Best for Distance Runners
• [25:03] Protein Explained
• [26:17] Fat in Your Diet Explained
• [27:57] Micro Nutrients
• [29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times
• [30:29] Best Supplements for Runners
• [34:06] Losing Weight Overeating While Running
• [36:03] Portion Control, Counting Calories the BMR Calculator for Runners
• [37:47] Finish Line Thoughts

• 📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition
• Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat
• 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 thing slowing your progress isn’t your training plan, but the recovery habits you trust the most?

I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps you recover, what only feels helpful, and why that difference matters if you want to stay healthy, run faster, and keep improving long term. You’ll learn where tools like foam rollers, ice baths, massage guns, compression gear, and red light therapy really fit, plus the overlooked habits that create real progress. If you’ve ever wondered whether you need more gadgets or just a better system, this episode will help you focus on what works and use it in a smarter way.

• [00:39] What You'll Learn
• [01:37] Foam Rolling Actually Work?
• [02:44] Icing Legs Post Run Work?
• [04:36] Use This Recovery Guide To Crush Your Run
• [05:28] Does Massage Gun Do Anything?
• [06:29] Compression Gear Science?
• [08:16] When Feeling Meets Real Performance
• [10:21] Use This Technology To Actually Recover
• [11:23] What Actually Moves The Needle
• [15:30] Learn More About Recovery Here

1. Not every popular recovery tool delivers the results people claim. Some can help you feel better, but that does not always mean they improve performance or speed recovery.
2. Belief and routine matter more than many runners realize. A consistent post-run ritual can calm your body, lower stress, and help you show up fresher for the next session.
3. The biggest recovery wins usually come from basics done well. Smart training, strength work, sleep, nutrition, down weeks, and patience beat expensive gear over time.

• 📈 Get Your Free Recovery Toolkit & Base Training Plan Here: https://dlakecreates.com/recoveryfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/placebo
• Get 10% Off Red Light Therapy With Prungo Now - https://dlakecreates.com/prungo10
• Follow Brady Holmer on Substack: https://substack.com/@bradyholmer
• Do You REALLY Need Rest Days?: 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 the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?

Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference.

1. The 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.
2. Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.
3. The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.

• [01:11] Starting The 12x400m Workout
• [01:54] Rep/Interval #1
• [02:06] Rep/Interval #2
• [02:35] Effort - This Should Be Comfortably Hard
• [02:59] Shoes I'm Wearing
• [03:18] Rep/Interval #4
• [03:32] Use This Workout To Improve Your Vo2 Max
• [03:47] Humidity, Heart Rate, Speed And Vvo2 Max
• [04:30] Rep/Interval #6
• [05:15] Traps To Avoid
• [05:44] Why Heart Rate Drift Is Good For This Workout
• [06:22] Rep/Interval #8 (Last One)
• [06:56] How To End With Strides (And Do Them)
• [07:46] Go Deeper On This Workout Here

• 📈 Get your free vo2 max workout training plan with 12x400m intervals here - https://dlakecreates.com/4x4free
• 🎧 Listen, read and learn more here https://dlakecreates.com/400m
• Improve vo2 max with this other workout here - https://dlakecreates.com/4x4
• Why Most Runners Get VO2 Max Wrong (And How to Fix It) https://dlakecreates.com/vo2-max-training-runners/
• 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 leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?

Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running.

1. Not all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.
2. Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.
3. There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.

• [00:29] What You'll Learn
• [01:10] Level 1: Doesn't Know What Strava Is
• [02:44] Use This Free Course To Better Understand Strava
• [03:27] Level 2: Has It, Posts Runs, No Titles
• [05:06] Level 3: Elaborate Titles, Segment Obsessive
• [06:58] How You Should Really Use Strava
• [08:07] Level 4: Pays For Strava Premium
• [10:30] Level 5: The Kom/Qom Hunter
• [11:45] What Level You Should Really Be At

• 📈 Get Your Free Email Course To Better Understand Strava Here: https://dlakecreates.com/emailcourse
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/stravalevels
• Take Back Control of Your Run Data With This Ai Trick: https://dlakecreates.com/virtualcoach2
• The Dangerous Level of Marathon Running No One Talks About: https://dlakecreates.com/marathonlevels
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely.

If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps that blow up most race attempts and a simple week-by-week framework to pull it all together.

1. Your 5K time predicts your 10K ceiling. Multiply your 5K time by 2.08 to get your predicted 10K. Improve one, and the other follows.
2. Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.
3. Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.

• [00:33] What You'll Learn
• [02:02] Why the 10k Is Such a Great Race
• [04:43] Use This to Run a Faster 10k
• [06:21] The 5k Connection — Your Hidden Ceiling
• [08:40] The 10k Training: 4 Run Types
• [14:08] Trap to Avoid
• [17:41] Treat Recovery As a Priority
• [19:02] Use This Formula After Races/Runs to Evaluate Your Effort
• [20:53] Run a Faster 5k So You Can Run a Fast 10k

• 📈 Get Your Free 10-Week 10K Training Plan Here: https://dlakecreates.com/10kfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/10k
• Free VDot Calculator: https://dlakecreates.com/vdot
• Vo2 Max: https://dlakecreates.com/vo2max
• Why Most Tempo Runs Are Messing Up Your Recovery: https://dlakecreates.com/tempo
• What's The RIGHT Easy Run Pace?: https://dlakecreates.com/easyrunning
• Why Pro Runners Do This But You Don’t?: https://dlakecreates.com/strideswithme
• 10K vs 5K Training - https://dlakecreates.com/5k10k
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?

If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that effortless “bounce” elite runners seem to have and how to make it part of your routine without overcomplicating your training.

1. Running form alone doesn’t make you faster. What really changes how you feel is building elastic power so your body can bounce instead of absorb impact.
2. Focus on three simple plyometric drills that train different parts of the running motion. Together, they build rhythm, coordination, and forward power in a way regular running doesn’t.
3. Keep it consistent by doing short, repeatable routines before every run. Small efforts done often create better results than occasional intense workouts.

• [00:17] What You'll Learn
• [01:11] The Problem With Form Obsession
• [02:56] Use This To Do Plyos Everyday Easily
• [03:18] Form Drills Vs Plyos
• [03:55] Drill #1 - Pogos
• [07:07] Drill #2 - Skips
• [09:14] How Running Works With These Drills
• [10:19] Drill #3 - Bounders
• [12:16] How To Add These To Your Runs
• [13:07] Add In These 3 Other Drills To Run With Better Run

• 📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/plyos3drills
• Learn the 3 best Form Drills here - https://dlakecreates.com/form3drills
• Learn How To Do A-skips For Beginners here - https://dlakecreates.com/askips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.

If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

1. Zone two training works best when measured by heart rate, not just pace or effort.
2. Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
3. Consistency over months is key—small, gradual progress leads to big gains without burnout.

• [00:18] What You'll Learn
• [01:36] Mistake of Zone 2/MAF Pacing
• [04:05] Use This Training Plan to Improve Your Zone 2
• [05:01] Variation of MAF - IMAT
• [05:47] How to MAF Test Part 2
• [07:07] Where to Do MAF Test
• [08:18] Traps to Avoid
• [09:10] How Slow I Was When I First Did This Test
• [11:03] Don't Stop in the Middle of the Test
• [11:54] Other Benefits of MAF Testing
• [12:40] Watch This to Understand Base Better

• 📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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