The 1% Better Runner with DLake

What if the thing holding back your running is your fear of lifting weights?

If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s a clear roadmap for training smarter so your body can finally do more without falling apart.

1. You don't have to choose between running and lifting. Combining them builds a fitness level that helps you perform better in sports and everyday life.
2. If you are a runner, strength training makes you more efficient. This means you can run the same pace while using less energy.
3. If you are a lifter, learning to run at an easy, conversational pace builds your cardio without hurting your strength gains.

• [00:30] What You'll Learn
• [01:16] What is Hyrox
• [03:00] The Fork in the Road: Runner vs Lifter
• [03:29] Use This to Become a Hybrid Athlete
• [03:46] For Runners—How to Train Like a Gym Bro (Without Becoming One)
• [07:00] Functional Lower Body Work
• [08:26] Use This to Schedule Your Running Lifting Perfectly
• [09:03] For Lifters—How to Run Like a Hybrid Athlete (Not a Broken Bro)
• [12:38] Run Economy Basics for Big Humans
• [15:50] A Simple Hybrid Week Plan
• [18:46] Use This to Run a Faster HYROX

• 📈 Get your free hybrid athlete/hyrox training plan here https://dlakecreates.com/hyroxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/hyrox
• Learn how to run far and fast easier - https://dlakecreates.com/base
• Learn the top 5 body weight strength exercises for runners - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the biggest thing holding you back isn’t your pace but your training habits?

In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that make training feel automatic. If you’ve ever wondered why your hard work isn’t showing up in your pace, this episode gives you the tools to fix that—without overcomplicating anything.

1. Running slower most of the time actually makes you faster: Easy, conversational-paced runs build your aerobic base, reduce injury risk, and teach your body to use energy more efficiently.
2. Walking during runs isn’t failure, it’s smart training: Strategic walk breaks help manage fatigue, protect your joints, and let you run longer without burning out.
3. Being a runner starts the moment you run, not when you hit a goal: You don’t need speed, distance, or a race bib to call yourself a runner; showing up is enough.

• [00:27] What You'll Learn
• [00:52] Rule #1 — Running Slow Actually Makes You Faster
• [03:31] Rule #2 — It's Okay to Walk
• [06:10] Use This to Fully Implement the 9 Rules Right Now
• [06:35] Rule #3 — Shoes Matter... But Not the Way You Think
• [08:23] Rule #4 — Progress Isn't Linear (And That's Okay)
• [12:29] Help Another Runner
• [12:58] Rule #6 — You Don't Need to Run Every Day. You Need Consistency
• [14:51] Rule #7 — You're Starting From Zero. That's Normal.
• [16:49] Rule #8 — You Don't Need Motivation. You Need a System
• [19:05] Rule #9 — You're a Runner as Soon as You Start
• [20:01] Here's What You Really Need to Start Running

• 📈 Get your free run farther and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more https://dlakecreates.com/9things
• Steal my 7 minute warmup routine https://dlakecreates.com/warmup
• Run farther and longer with this https://dlakecreates.com/base
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.

Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap.

In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.

1. Every marathoner moves through predictable levels, and most get stuck because they repeat the same habits without changing anything.
2. Chasing times too aggressively turns smart training into obsession, which often leads to injury, burnout, and frustration.
3. The best progress happens when you stay curious, train with intention, and avoid letting your self-worth depend on one race result.

• - [00:00:20:14] What You'll Learn
• - [00:01:02:26] LEVEL 1: THE BUCKET-LISTER
• - [00:02:08:15] Use This To Run a Smarter Marathon
• - [00:02:51:27] Level 2 – The Repeater
• - [00:05:02:12] Do This Easy Thing To Help Another Runner
• - [00:05:17:00] Level 3: The Student
• - [00:07:24:14] LEVEL 4: THE QUALIFIER
• - [00:09:36:13] LEVEL 5: THE ZEN PSYCHOPATH
• - [00:10:45:04] What Level Should You Really Be On?
• - [00:11:43:25] Do This Before You Run Your Marathon

• 📈 Get your free run far and long easier base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/marathonlevels
• Learn how to hydrate for races like NASA astronauts - https://dlakecreates.com/smart-hydration-runners/
• Learn why and how I ran a half-marathon 1% better for 10 years so you can do it too - https://dlakecreates.com/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.

You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.

1. Four-by-four intervals aren’t the gold standard they’re made out to be—they’re often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.
2. There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.
3. Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.

• [00:17] What You'll Learn
• [00:59] What Are 4x4 Intervals?
• [02:00] Why Are They So Popular?
• [03:08] 4 Reasons Why 4x4 Intervals Are Overrated
• [05:39] Free Improve Your Vo2Max Guide
• [06:02] The 4 Better Vo2 Max Workouts
• [06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons
• [09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)
• [12:12] Help Another Runner Out
• [12:26] Option 3: 6x3 Minutes - For Intermediate Runners
• [13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners
• [15:35] How To Fit This In Your Schedule
• [16:28] Learn About Vo2 Max First Before You Train It

• 📈 Get your free Improve Vo2 Max Training Plan https://dlakecreates.com/4x4free
• 🎧 Listen, read and learn more here https://dlakecreates.com/4x4
• Use this to find your VDOT Score - https://www.youtube.com/watch?v=Vuh4bsdo1CY
• Run far and long easier with this - https://dlakecreates.com/base
• Learn everything you need to know about Vo2 Max here - https://dlakecreates.com/vo2max
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?

I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.

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1. Overtraining is often a result of under-recovering. Your body can handle hard workouts, but it breaks down when you combine them with life stress and poor sleep.
2. Recovery is an active skill, not just doing nothing. It means choosing activities that lower your total stress and help your body adapt, like a walk or light mobility work.
3. Listen to your body's warning signs, like a higher resting heart rate or constant irritability. Ignoring them leads to injury, while heeding them lets you train harder and smarter.

• [00:15] What You'll Learn
• [01:02] When 'No Days Off' Destroyed My Marathon
• [02:08] The Science Behind What Happened
• [03:02] Use This Tool to Help With Recovery
• [04:30] The Real Definition of Recovery
• [05:57] Get My Free Recover Easy Without Thinking Guide
• [06:16] What to Do on Recovery Days: Active Recovery
• [08:05] Passive Recovery Explained
• [10:31] Quick Cheat Sheet to Tell Difference
• [10:59] What Not to Do on Recovery Days
• [12:43] How to Know When You Need Rest
• [14:36] Do This Once You Really Understand Recovery

• 🔴 Get 50% off Prungo FluxGO: USA Use - https://dlakecreates.com/prungoamazon ||
• Rest of World Use Code: "1BETTERRUN10" https://dlakecreates.com/prungo10
• 📈 Get your free recovery cheat sheet and training plan bundle https://dlakecreates.com/recoveryfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/recovery
• Run far and long easier with this - https://dlakecreates.com/base
• The best cross training workouts for runners - https://dlakecreates.com/crosstrainactivities
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.

What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset, turning panic into power. You'll learn how to strategically use this time to not just protect your progress, but to set the stage for your biggest running wins yet.

1. Fitness fades much slower than you think. Your core endurance stays with you for a long time, even when you take a break.
2. You can keep most of your fitness with very little work. Just a couple of easy runs a week is enough to maintain your hard-earned base.
3. A break is not a setback, it's a strategic reload. Shifting your mindset to see time off as "loading the slingshot" helps you come back stronger and avoids injury.

• [00:01] What's Really Happening With Runners Mindsets
• [00:11] What You’ll Learn
• [02:52] How To Do The Slingshot Season In Your Training
• [05:12] Use This To Run Faster, Farther and Longer with Less Effort
• [05:50] Why This Is Important For Runners
• [08:22] Do This To Stop Running Perfect

• 📈 Get your free run faster and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/slingshot
• How to not let perfection rule your running - https://www.youtube.com/watch?v=uxCjqqnPokg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?

If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds real, lasting speed, what to expect each week during your first two months of low-heart-rate training, and the six mistakes that silently sabotage progress before most people ever see results.

1. Running slower builds endurance faster than constant high-intensity training because it strengthens the aerobic system, boosts mitochondria, and prevents burnout.
2. Most people fail at zone two training because they quit before week seven—right when the real progress begins.
3. True speed comes from consistency, patience, and knowing your heart rate zones instead of chasing pace or instant results.

• [00:09] What You'll Learn
• [00:34] How Running Slow Makes You Fast —My Story
• [01:37] What Is Zone 2 Running?
• [03:41] The 6 Common Mistakes: Mistake #1 Using Watch based/Optical HR Monitor
• [04:22] Use This to Run Farther and Longer with a Low HR
• [04:40] Mistake #2: Using the 220 – Age Formula.
• [06:00] Mistake #3: Letting Pace Dictate Effort.
• [06:38] Mistake #4: Living In The Gray Zone And Doing Too Much Zone 3 And Zone 4 Work
• [07:36] Mistake #5: Ignoring External Factors.
• [08:02] Mistake #6: Giving Up Too Soon.
• [08:21] Help Another Runner Be Amazing
• [08:48] What To Expect When You First Start Training: Week By Week
• [11:58] How To Find Your Zone 2 Hr - The Tests
• [12:55] Find Zone 2 Breath Test
• [14:37] Why Zone 2 Is So Important
• [15:53] What You Really Need Is Base Training

• 📈 Get your free run far and long with no effort training plan here - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/lowhr
• Use the Free Vdot Calculator Tool - https://dlakecreates.com/vdot
• Learn all about Base Training - https://dlakecreates.com/base
• Is Zone 3 Gray Zone a waste of time or genius - https://dlakecreates.com/grayzone
• How to do MAF Test - https://dlakecreates.com/maf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.

What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.

1. Arm swing isn’t just for looks. It’s essential for balance and energy efficiency. Poor arm movement forces your core and legs to overcompensate, wasting fuel and slowing you down.
2. Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.
3. Your arms and legs are neurologically wired together, so clean arm motion helps your stride stay in rhythm without extra mental or physical effort.

• [00:11] What You'll Learn
• [00:50] The 6 Levers of Running Form
• [02:09] Lever 4 – Cadence
• [03:28] What Is Arm Swing?
• [05:20] Use This to Improve Your Arm Swing
• [05:37] Fix Drill #1 — Shoulder Drop, Not Shrug
• [06:55] Fix Drill #2 — Elbow Angle ≈ 90° (But Soft)
• [07:56] Do This to Help Another Runner
• [08:15] Fix Drill #3 — Drive Back, Don't Cross
• [09:09] The Study on Arms and Legs Relationship
• [10:01] Fix Drill #4 — Hands Low; Loose Grip With Thumbs Up
• [11:32] What Happens When You Put All of That Together?
• [12:07] What You Really Need to Fix Your Run Form

• 📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/armswing
• Learn more about Run Form - https://dlakecreates.com/runform
• Learn about strength training https://dlakecreates.com/10w2s-5
• Improve your breathing https://dlakecreates.com/running-breathing-techniques/
• Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.

I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.

1. Baking soda can help in short, hard efforts (about 30 seconds to 12 minutes).
2. Dose and timing matter; gut issues are common and can ruin race day.
3. Test a system in training; for most runners, consistent training beats supplements.

Timestamps

[00:00:38] How Baking Soda Works for Runners  

[00:02:02] Do This To Help Another Runner  

[00:02:32] The Science Behind Baking Soda Buffering In Running  

[00:04:46] Experiment 1: This Actually Works  

[00:06:39] Use This To Make Your Own Baking Soda and Run Faster  

[00:07:05] Experiment 2: My Gut Rebels  

[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code  

[00:10:19] Experiment 4: The Truth  

[00:11:47] Do You Really Need Baking Soda To Run Faster?  

[00:12:34] Use This To Really Race Faster With Less Effort 

• 📈 Get your free improve your race times with baking soda training plan and guide - https://dlakecreates.com/bakingsodafree
• 🎧 Listen, read and learn more here https://dlakecreates.com/bakingsoda
• WTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf
• 5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Why the Half Marathon Might Be the Perfect Distance

I break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I’ll also de-stress race logistics, fueling, and travel so you don’t turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that’s exactly how you get faster year after year.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

• 📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
• Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
• Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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