The 1% Better Runner with DLake

Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best.

Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'll learn why that static stretching ritual could be sapping your power, discover what you should be doing instead to wake up your muscles and nervous system, and get a clear, simple plan to transform how you prepare your body to run faster and feel better from the very first step.

1. Ditch the static stretch before your run. It doesn't prevent injuries and it makes you weaker. Switch to a dynamic warmup instead.
2. Flexibility and mobility are not the same. Flexibility is passive stretching; mobility is active, controlled movement. Runners need mobility.
3. Stretch after your run, not before. Your muscles are warm then, which is the right time to gently work on long-term flexibility.

• [00:22] What You'll Learn
• [01:08] What Is Flexibility vs Mobility
• [02:16] Why We Started Stretching Pre Runs?
• [03:17] What Should You Do Instead of Static Stretching?
• [04:45] Use This to Warm Up the Smart Way
• [05:33] What About Post-Run Stretching?
• [07:44] What the Science Says
• [08:39] Why Runners Need Stiffness, Not Looseness
• [10:25] Use This to Warm Up Smarter

• 📈 Get your free warmup the smart way training plan - https://dlakecreates.com/warmupfree
• 🎧 Listen, read and learn more here- https://dlakecreates.com/stretching
• The 7 Minute Run Warm-Up That Actually Works - https://dlakecreates.com/warmup
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason your runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?

If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what cadence really is, why it matters more than you think, and how to adjust it in a way that actually sticks without risking injury. You’ll walk away knowing how to measure it, what range makes sense for your body, and the smart, sustainable way to improve it over time.

1. Cadence is how many steps you take per minute. A smoother, quicker rhythm helps your foot land under your body, reducing impact and making running feel easier.
2. Don't jump straight to a high number. Aim to increase your steps per minute by just 3-5% at a time over weeks and months so your body can safely adapt.
3. Forget the myth that everyone needs 180 steps per minute. The real goal is to find a cadence that makes your stride smoother and wastes less energy at your own pace.

• [00:16] What you'll learn
• [01:03] What Cadence Actually Is (and Why It Matters)
• [01:33] What Happens If Cadence Is Low
• [02:49] How to Measure Your Cadence Today
• [03:46] Understanding The Science Behind Improving Cadence
• [04:16] Use This To Increase Your Cadence
• [05:20] The Smart Way To Increase Cadence
• [08:54] What to Avoid When Increasing Cadence
• [11:51] Use these 17 Tips To Increase Your Cadence The Smart Way

• 📈 Get your free Increase Cadence & Habits Plan here: https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/cadencenew
• 3 Easy Tips to Fix Your Run Form in 7 Minutes - https://dlakecreates.com/overstriding
• How To Use Spotify, Music & DJ Mixes To Run With Higher Cadence - https://dlakecreates.com/cadencemusic
• Most Runners Are Doing A-Skips Wrong (Are You?) - https://dlakecreates.com/askips
• Why Pro Runners Do This But You Don’t? - https://dlakecreates.com/strideswithme
• Run Cadence Ultimate Guide - https://dlakecreates.com/improve-running-cadence-tips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if everything you think you know about running easy is actually making you slower and more exhausted?

In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when to rely on your heart rate monitor and—just as importantly—when to ignore it completely to get the most out of your hard workouts.

1. Running the same pace doesn’t always mean the same effort. Heart rate shows when your body is working harder because of stress, poor sleep, heat, or fatigue.
2. Most runners think they are running easy when they are not. Using heart rate and the talk test together helps you slow down enough to actually build fitness.
3. Heart rate is a powerful tool for easy and recovery runs, but it breaks down during short, hard efforts. Knowing when to ignore heart rate is just as important as knowing when to use it.

• [00:27] What You'll Learn
• [01:33] What Heart Rate Training Is + Why It Works
• [02:59] Why HR Training Works
• [03:54] Use This To Run Faster
• [04:49] How to Actually Use It - Step 1: Find Your Easy Heart Rate Range
• [06:24] Step 2 - Use The Talk Test
• [07:10] Step 3 - How To Do This
• [07:37] Step 4 - Ignore Heart Rate On Hard Days
• [08:38] Gear That You'll Need
• [10:54] The Mistakes Everyone Makes: Mistake 1
• [11:15] Mistake 2 - Obsessing Over Hitting The Right Pace
• [11:57] Mistake 3 - Use HR For Everything
• [12:07] Mistake 4 – Expecting Instant Results
• [12:36] Use This To Run and Farther Faster with Little Effort

• 📈 Get your free run at low heart rate zone 2 training plan here https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/hrtraining
• Run Farther… Without That ‘Why Am I Dying?’ Feeling | Base Training - https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

1. The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
2. Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
3. Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

• [00:19] What You'll Learn
• [01:06] Why Walking Comes First
• [02:47] The 3-Day Plan
• [03:28] Week 1
• [04:20] Week 2
• [04:33] Week 3
• [04:46] Week 4
• [05:06] Week 5
• [05:38] Use This to Start Running
• [06:29] Why Running Is Different
• [08:01] Build the Body | The Three Must Do Exercises for Runners
• [09:35] The Mindset Reset
• [11:26] Use This to Do Long Runs the Right Way

• 📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
• How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
• You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
• The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.

If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long rests are actually better for endurance than high reps, and I will walk you through a simple, scalable plan that fits into just 15 to 30 minutes a week so you can finally get stronger, faster, and injury-proof without burning out.

1. Strength training for runners isn’t about building big muscles—it’s about teaching your body to run more efficiently and with less risk of injury using just 20–40 minutes a week of targeted lifts.
2. Heavy weights, low reps (4–6), and explosive follow-up moves like jumps help your nervous system recruit muscle faster, which translates to better speed and endurance on the run.
3. Focusing on your posterior chain—glutes, hamstrings, and calves—is the secret to staying strong in the final miles, not just your quads or core.

• [00:25] What You'll Learn
• [01:17] What Is Strength Training for Running?
• [01:54] Why Low Reps = Less Fatigue
• [03:50] Get the Free Training Plan to Do This Yourself
• [05:06] The Top 10 Best Running Strength Exercises - #1 Squat
• [06:48] Romanian Deadlifts (RDLs)
• [08:06] Bulgarian Split Squat
• [09:06] Step-Ups
• [10:15] Help Another Runner Do More Smarter Strength Training
• [11:01] Calf Raises
• [14:04] Drop Jumps
• [15:12] I Tried Them and It Hurt
• [16:01] Squat Jumps
• [16:33] Single-Leg Bounds (Forward or Up)
• [17:19] The Load-Explode Protocol
• [18:00] Which Muscles Power Your Running
• [18:17] Backup Muscles for Running
• [19:59] S.H.E. (Slow, Hold, Explode) Method Explained
• [20:32] Putting It All Together
• [22:43] The 4 Golden Rules
• [23:58] How This Scales to Your Time Commitment
• [26:23] Beginners Do This for Strength Advanced to This for Muscle Gain

• 📈 Get Strong & Run Fast In Less Time (Free Training Plan): https://dlakecreates.com/strengthfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/strengthbest
• New To Strength Training? Start Here: https://dlakecreates.com/10w2s-5
• How To Gain Muscle & Run A lot: https://dlakecreates.com/gainmuscle
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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

Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.

In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.

1. A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
2. Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
3. Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.

• [00:43] What You'll Learn
• [01:42] The Problem: Why You're Stuck at 30:15
• [03:59] The Training Split That Actually Works
• [06:57] Sample Four-Day Sub 30 Min 5k Training Week
• [08:14] Get the Free Training Plan
• [09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
• [10:37] VO2 Max Work
• [13:44] Lactate Threshold Work
• [14:53] Long Run
• [15:32] Race Pacing Strategy: The Game Plan
• [19:32] Do This to Help Another Runner Go Sub 30 Minutes
• [19:54] 5 Best Bodyweight Strength Exercises for Runners
• [23:16] Recovery and Nutrition Hydration
• [25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
• [26:38] Use This to Fix Your Run Form

• 📈 Get your free Run sub 30 min 5k Training Plan here https://dlakecreates.com/5ksub30free
• 🎧 Listen, read and learn more here https://dlakecreates.com/5ksub30
• Run Longer & Farther with this - https://dlakecreates.com/base
• The best cross-training activities for runners ranked - https://dlakecreates.com/run-specific-cross-training-guide/
• Learn how to use VDOT calculator for race paces - https://dlakecreates.com/using-vdot-calculator-for-runners/
• Threshold Explain + Find Your Threshold Run Pace - https://dlakecreates.com/lactate-threshold-training/
• The 5 Best Body weight only Strength workouts - https://dlakecreates.com/10w2s-5
• Why Recovery Is More Important Than Training - https://dlakecreates.com/recovery
• Get 6 magical tips to perfect running form - https://dlakecreates.com/runform
• 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 very shoes designed to protect you are actually making you more prone to injury?

If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.

1. Max-cushion shoes might feel comfortable, but they can weaken your feet over time by reducing natural shock absorption and muscle engagement.
2. Running in the same shoe every day creates repetitive stress—rotating between different types of shoes helps build strength and prevent injury.
3. Your feet need feedback from the ground to stay strong and stable; too much cushion dulls that connection and can hurt your form.

• [00:58] The Run Shoe Industry Story
• [01:36] The Science Behind Super Shoes
• [03:14] What's The Real Problem?
• [04:21] Use This To Get Strong Feet
• [04:56] Why Feet Matter More Than Shoes
• [05:40] Train Your Feet - Step 1: Stop Wearing One Shoe for Everything
• [07:32] Step 2: Build Foot Strength Progressively
• [08:34] Step 3: Use Max Cushion Strategically, Not Exclusively
• [09:07] Step 4: Pay Attention to Ground Feel
• [10:00] Understand This About Gear and You'll Actually Run Faster Farther

• 📈 Get your free 3 Shoe Rotation Cheat Sheet & Training Plan: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/shoecushion
• Stop Wasting Money on the Wrong Gear - https://dlakecreates.com/gear
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.

What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk through simple ways to spot it, explain why it’s often called “junk” work, and show how to use it intentionally without burning yourself out. If you want to feel fresher, train smarter, and finally understand where your effort should go, this episode gives you the clarity to do that.

1. The grey zone is not a bad pace by itself, but it becomes a problem when it turns into your default for every run. When that happens, you stay tired without getting fitter.
2. Easy runs should feel truly easy, and hard days should feel clearly hard. The progress comes from separating those efforts instead of living in the middle.
3. Grey zone works best when it’s used on purpose for specific goals like marathon pace or tempo work. It should support your training, not quietly take it over.

• [00:24] What You'll Learn
• [01:10] What Is It and How to Spot The Grey Zone
• [03:43] Why People Call It Junk and Why That’s Wrong
• [05:38] How To Use The Grey Zone In a Smart Way
• [06:22] Use This to Run In The Grey Zone
• [06:43] When To Use (And Avoid) Grey Zone
• [08:27] Check If You're In The Grey Zone
• [09:36] Use This To Build Your Base Before Building Your Grey Zone

• 📈 Get your free avoid the grey zone training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/grayzonesimple
• Learn more about the Grey Zone here - https://dlakecreates.com/greyzone
• Run far and longer with ease here - https://dlakecreates.com/base
• 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 very activity you've been warned against is actually the best thing you can do for your knee health?

If you’ve ever been told running will ruin your knees, this episode is going to flip that idea on its head. I break down why so many people blame the wrong thing for their pain, what the science actually says about how knees adapt, and the real habits that cause most runners to struggle. You’ll learn the simple changes that protect your joints, help you recover better, and make your runs feel smoother and stronger over time. By the end, you’ll know exactly how to train in a way your body can handle—without guessing, overthinking, or falling into the traps that keep runners stuck.

1. Running isn't the problem for your knees; in fact, it helps strengthen them. The real issue comes from doing too much too soon and not allowing your body to recover properly.
2. You can protect your knees by slowly increasing your mileage and making your easy runs truly easy. Varying your runs, your shoes, and your surfaces also helps prevent repetitive stress.
3. Strong muscles support your knees, so strength training your glutes, hips, and quads is crucial. This helps your body handle impact so your knees don't have to take the full force.

• [00:31] The Amateur Knee Experts
• [01:26] Why is Sitting Worse For Your Knees Than Running?
• [02:40] Joints Are Built to Move, Not Sit
• [03:02] How To Run Without Hurting Your Knees
• [04:16] What Actually Protects Your Knees
• [05:16] Use This To Run Farther & Longer
• [05:43] Protect Your Knees By Training your posterior chain
• [06:35] Do This Thing In The Off-Season To Protect Your Knees Even Further

• 📈 Get your free run far and long with less effort training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/badforknees
• How to run far and long with less effort (base training) https://dlakecreates.com/base2
• Prevent & Fix your Runner’s Knee issue with this - https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.

If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.

1. Slowing down builds the aerobic engine that makes long-distance running feel easier and faster. When most runs stay easy, your body adapts in powerful ways.
2. A strong base protects you from injuries by giving your muscles, tendons, and joints time to catch up to your cardio. Training gets more enjoyable when you’re not constantly drained or hurting.
3. When the engine is built, speed work finally works the way it should. You can run faster with less effort because your foundation can actually support it.

• [00:33] What You'll Learn
• [01:21] What Is Base Training?
• [05:15] Use This to Run Far Long with Ease Right Now
• [06:34] The Actual Base Training Plan - Pillar 1: Easy Running
• [08:14] Pillar 2: Long Run (1x Per Week)
• [09:25] Pillar 3: Build The Chassis and Run Economy: Strength, Plyos, Strides Drills
• [14:50] Why You Should Not Skip Base Training
• [17:06] How Long Do You Need When Are You Ready to Do Faster Work?
• [19:58] Base Training Misconceptions
• [21:14] Why You Really Need to Learn About Long Runs After Base

• 📈 Get your free run farther and faster base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base2
• Learn all about strides - https://dlakecreates.com/strideswithme
• Learn all about long run - https://dlakecreates.com/longrun
• Learn all about A-Skips - https://dlakecreates.com/askips
• Get the 5 body weight only Strength moves you’ll ever need as a runner - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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