The 1% Better Runner with DLake

What if the race you’re avoiding is the one that unlocks your marathon speed?

Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it.

1. Short races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.
2. Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.
3. You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.

• [00:32] What You’ll Learn
• [01:10] Why 5K Helps The Marathon
• [02:09] Use This Marathon Training Plan To Schedule 5Ks Right
• [02:38] Lactate Tolerance Training
• [03:37] Use This One Thing To Stop Getting INjured
• [05:28] What Did Brenton Actually Do?
• [06:53] Use This To Run A Faster Marathon & 5K

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/5kmarathon
• This Pro Run Coach Got Me To Run a 16:45 5K: https://dlakecreates.com/expro
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.

If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it, train it without burning out, and avoid the common mistakes that quietly stall progress. If you’ve ever felt fit but couldn’t translate that fitness into faster times, this will help you close that gap with practical, repeatable strategies you can start applying right away.

1. You can build a big aerobic engine, but threshold is what teaches you how to use it at race effort. Without it, your training stays strong but your race results stall.
2. Going too hard, skipping base training, or doing it while exhausted turns threshold into wasted effort. When done right, it becomes controlled, repeatable, and sustainable work.
3. Simple field tests, race data, and structured workouts can get you close enough to train effectively. Precision helps, but consistency matters more.

• [00:23] What You'll Learn
• [01:27] Understanding Lactate Threshold
• [01:54] Four Key Fun Run Science Facts About Lactate
• [03:23] What Happens When You Train At Threshold
• [03:57] Use This To Find Your Threshold
• [04:45] Why Threshold Sits At The Center Of Your Training
• [05:27] Three Ways to Train Threshold
• [08:22] The One Thing Injured Runners Need
• [09:58] Metaphors To Help Threshold Make Sense
• [10:51] The 5 Dumbest Threshold Mistakes
• [11:45] Mistake Number 2 - Skipping The Aerobic Base Phase
• [12:37] Mistake #3: Doing Threshold While You're Fatigued
• [13:44] Use This To Find Your Threshold And Train Smarter
• [14:11] Mistake #4 - Calling Everything Threshold
• [15:28] Mistake #5 Doing It Every Week Forever
• [16:42] Bonus Tip - Do Threshold Runs In The Same Consistent Place
• [17:29] The Difference Between Zone Two Threshold And VO Two Max.
• [18:00] Zone 2: The Foundation Of Aerobic Base Building
• [18:47] Run Science Nerd Break: Threshold Fun Facts
• [20:06] Defining Vo2 Max And Why It's So Important
• [20:39] Run Science Nerd Break - Aerobic Vs Anaerobic
• [22:04] Use This Cheat Sheet To Train Your Sub Threshold
• [22:32] My Vo2 Max Lactate Threshold Test Results
• [24:07] Why This All Matters For Runners
• [25:42] How I'm Training After The Test
• [28:40] Number Three Best Threshold Test - Online Calculators/Race Data
• [30:06] Number 2 Best Threshold Test - Field Test
• [31:26] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
• [33:36] What I Learned Doing Them All

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Lactate Threshold Training Plan Here: https://dlakecreates.com/thresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/thresholdmasterclass
• Why Most Runners Get VO2 Max Wrong: ****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.

Running doesn't destroy your body—sitting on the couch for 30 years does.

If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future.

1. Consistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.
2. Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.
3. Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.

• [00:33] What You'll Learn
• [01:12] The Body Changes
• [03:04] Always Tell Yourself a Believable Future Story
• [04:07] Pillar 1: Load Slowly
• [05:29] Use This To Run Without Injury or Burnout Forever
• [06:32] Pillar 2: Run Slow
• [07:51] Pillar 3: Recovery Is Training
• [08:50] How Runners Can Keep Showing Up
• [09:36] How to Really Start Running (Even if You Took a Break)

• 📈 Get Your Free Run Without Injury or Burnout Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/happenswhen
• How to Start Running Without Breaking Yourself This Time https://dlakecreates.com/startrunning
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.

If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small shifts in your weekly setup can unlock real speed. It’s about training with intention, protecting your energy, and finally giving your body the right signals to improve—without burning yourself out in the process.

1. Most runners get stuck because their "easy" runs are actually moderate efforts that prevent full recovery, so you must slow down to a conversational pace to build the aerobic engine needed for speed.
2. Your hard workout days need to be genuinely challenging but repeatable, focusing on finishing every rep at goal pace while feeling like you could have done one or two more.
3. Swapping a random mix of runs for a balanced four-day schedule with dedicated rest, strength training, and a proper taper will keep you fresh and ready to race your best time.

• [00:32] What You’ll Learn
• [01:16] The Actual Problem
• [02:49] The Test To Run Easy
• [04:19] Use This To Run A Fast 5K
• [04:55] The Training Split That Works
• [08:11] Vo2 Max Speed Work For Sub-25
• [12:04] Mistakes To Avoid

• 📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
• 📈 Get Your Free Run Fast 5K Training Plan https://dlakecreates.com/sub255kfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub255k
• Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? https://dlakecreates.com/grayzone
• This Free Tool Will Change How You Train VO2 Max Forever https://dlakecreates.com/vdot
• Why Most Runners Get VO₂ Max Wrong https://dlakecreates.com/notvo2max
• The ONLY 5 Strength Moves Runners Actually Need https://dlakecreates.com/10w2s-5
• Why Most Runners Lift Wrong (And How to Fix It) https://dlakecreates.com/strength
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.

If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.

1. Capping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.
2. Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.
3. Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.

• [00:15] What You'll Learn
• [01:05] Change 1: I Replaced Long Runs with Smarter Volume
• [03:10] Use This to Run Injury Free
• [03:47] Change 2: The 3-5% Rule Kept Me Fresh
• [04:31] Change 3: Cross-Training Unlocked Base Without the Damage
• [07:39] How to Really Run Long Runs When You're Ready

• 📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrun
• What Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/
• I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/
• 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 flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?

Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing how to structure your shoe rotation, when to upgrade, and how to use each pair with intention so every run feels smoother and more purposeful.

1. Most runners buy shoes in the wrong order and end up wasting money on pairs they rarely use. Starting with the right everyday shoe builds comfort, durability, and consistency first.
2. Rotating different types of shoes helps reduce injury risk because each pair stresses the body in a slightly different way. It’s not about one perfect shoe, it’s about having the right mix.
3. Speed and race shoes should only come after you’ve built mileage and consistency. Saving them for key workouts and race day keeps them effective and extends their lifespan.

• [00:26] What You'll Learn
• [01:16] The Mistake
• [01:59] The Science
• [02:32] The 3 Running Shoes You Need
• [04:15] Know What Shoe to Use on Each Run
• [05:12] Second Shoe You Add: The Fun One
• [06:32] Third and Last Shoe You Buy: The Weapon
• [08:11] The Brand Examples
• [09:03] Use This to Pick the Right Shoes for Your Next Training Block

• 📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3shoes
• All Brands Shoe Rotation - https://www.instagram.com/p/DLl2IzwMEMh/?hl=en
• The Super Shoe Trap (With Science Fix): https://dlakecreates.com/max-cushion-running-shoes/
• 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 your easy runs feel hard is because you’re doing too much, too soon?

Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed work early on, and how following the right sequence helps you stay healthy, consistent, and confident all the way to race day.

1. Marathon training works best when it follows a clear order, starting with easy runs, long runs, and threshold work before adding speed. Skipping this order is one of the fastest ways to get injured or burned out.
2. Easy runs and long runs are not filler workouts. They build the aerobic base that lets your body recover, adapt, and handle harder training later.
3. Speed work only helps once your foundation is solid. Without a base, harder workouts create damage faster than your body can rebuild.

• [00:34] What You'll Learn
• [01:47] The Problem
• [04:10] Use This To Crush Your Next Marathon
• [05:17] The Solution: How To Sequence The 16 Weeks
• [07:35] Run Type #1: The Easy Run
• [09:41] Run Type #2: The Long Run
• [14:05] Run Type #3: The Threshold Run
• [18:27] Find Out What Level Marathoner You Are

• 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/marathon3runs
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Why Low Heart Rate Running Is Not Working for You (Yet): https://dlakecreates.com/lowhr
• Breath Nose vs. Mouth? Most Runners Pick The WRONG One: https://dlakecreates.com//nosevmouth
• Use VDOT Calculator to get training paces and race estimates https://dlakecreates.com/vdot
• Use this to learn how to run better long runs https://dlakecreates.com/longrun
• Use this to improve your lactate threshold - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.

Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than you think, and how a small change in breathing can help you slow down, build a stronger aerobic base, and get more out of every run without adding more miles or intensity.

1. Breathing through your nose during easy runs filters and moistens your air, helping your body use oxygen more efficiently. It also forces you to slow down to the correct, easy pace that truly builds your fitness.
2. Mouth breathing is best for hard workouts and racing because it delivers oxygen faster when intensity is high. Using it on easy days often leads runners to train too hard without realizing it.
3. Most runners struggle not because they train too little, but because they run their easy days too fast. Learning when to use nose versus mouth breathing helps protect the aerobic base that makes long-term progress possible.

• [00:15] What You'll Learn
• [01:06] What Most Runners Believe
• [01:59] What The Data Actually Shows
• [04:32] Use This To Nose Breathe On Your Next Run
• [05:31] Real World Example Of How Much Air You Can Breathe
• [06:41] Start Nose Breathing Today
• [07:13] Why This Is So Important
• [08:04] Do These 4 Other Things to Breathe Easier

• 📈 Get Your Free 30-Day Base Training & Habits Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nosevmouth
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Most Runners Breathing Wrong - Fit it in 5 steps: https://dlakecreates.com/breathing
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.

If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small changes in how you train, recover, and think about progress can completely change your trajectory. By the end, you’ll know what to stop doing, what to adjust, and how to train with more confidence without burning yourself into the ground.

1. Training harder is not the same as training smarter. Most plateaus and injuries come from pacing mistakes, poor recovery, and pushing effort into the wrong places.
2. Progress happens when stress and recovery are balanced. Easy days, gradual load increases, and proper rest are what allow the body to actually adapt and get faster.
3. Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.

• [00:14] What You'll Learn
• [00:57] Mistake #1: Start Races Too Fast
• [02:49] Mistake #2: Go Too Hard On Easy Days
• [06:12] Use This Free Thing To Run At A Lower Heart Rate
• [07:01] Mistake #3: Increase Volume/Load Too Fast
• [09:59] Mistake #4: Ignore Pain
• [11:26] Mistake #5: Skip Strength Training
• [12:57] Mistake #6: Not Rest Enough
• [15:18] Mistake #7: Expect a Best Time Every Race
• [17:15] Mistake #8: Compare Yourself To Other Runners (Or Your Past Self)
• [19:50] Use These 9 Things To Be Smarter Than Me

• 📈 Get Your Free Increase Zone 2 HR Training & Habits Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/8mistakes
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Top 3 Things To Do When You Start A Race Too Fast: https://dlakecreates.com/top-3-things-to-do-when-you-start-a-race-too-fast/
• Why Low Heart Rate Running Isn’t Working for You (Yet): https://dlakecreates.com/lowhr
• Do You REALLY Need Rest Days? https://dlakecreates.com/runner-recovery-tips/
• The 9 Mistakes Holding You Back From Getting Faster: https://dlakecreates.com/9things
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.

If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they’re pushing hard), and how to dial in the right speed using free tools and recent race data—so your intervals finally deliver results without burning you out.

1. True VO2 max training is about hitting a specific, fast pace, not just getting your heart rate into a certain zone. Using pace is the only way to guarantee you trigger the right adaptations.
2. You must base your workout speeds on what you can run right now, not what you wish you could run. Using a goal pace that's too fast will ruin your workout and your progress.
3. The magic happens in efforts under 5 minutes. Going longer lets lactic acid build up too much, which changes the entire purpose of the workout from improving VO2 max to just surviving.

• [00:25] What You'll Learn
• [01:20] Vo2 Max Pace vs Vo2 Max Heart Rate
• [05:36] Use This to Improve Your Vo2 Max
• [06:22] How to Find Your Actual Vo2Max Pace
• [09:20] The Two Pacing Mistakes
• [11:09] Vo2 Max Myths Busted
• [13:40] Go Deeper on Vo2 Max with This

• 📈 Get your free Increase Vo2Max Training Plan here: https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/notvo2max
• This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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