The 1% Better Runner with DLake

Most runners ruin race day before the starting line—by doing their long runs wrong.

Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.

Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.

• Long runs aren’t one-size-fits-all—they change with your goals, pace, and season.
• Mixing five long run styles builds endurance, speed, and race-day confidence.
• Training smarter means running with intention, not just mileage.

• [00:11] What You'll Learn
• [01:03] What Is a Long Run?
• [03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself
• [04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS
• [06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT
• [06:25] All Easy (+ Fast Finish Bonus) Level 1
• [07:50] Help another Runner Get Better
• [08:05] Cupcake with Sprinkles - Level 2
• [09:10] Progression Runs - Level 3
• [11:01] The Big Block Sandwich - Level 4
• [12:33] Over Unders - Level 5
• [13:59] Use This Turbo Boost After Your Long Runs For Real Gains

• 📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/longrun
• Learn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithme
• Learn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.

Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.

1. Focus on Volume First: Building your weekly mileage is the most effective way to become a more durable and efficient runner, creating a foundation that makes everything else easier.
2. Refine Your Technique Second: Once you have a solid base of volume, you can start to fine-tune your form and pacing to squeeze more speed out of the engine you've built.
3. Introduce Novelty Last: Only after consistently doing more and getting better should you introduce new, complex workouts or plans to break through a plateau and keep things fresh.

• [00:46] What You'll Learn
• [01:32] Why You Should Use The More, Better, New Framework
• [02:37] Why Do More of Something First
• [04:03] Use This To Run Farther and Longer Easier
• [05:03] When To Do Better in Your Training and How
• [05:41] The Nuance of More vs Better vs New
• [07:19] Why Volume Usually Wins
• [08:50] The Earning System (When to use better and New)
• [11:02] How Brenton Can Use Norwegian Double Threshold
• [13:06] Use This First Before You Do Anything Else

• 📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runmore
• Learn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/base
• How I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballarat
• Understanding threshold training - 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.

Most runners skip A-skips — literally — but this one drill can make you faster without running harder.

In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.

Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.

Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.

• A-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.
• Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.
• Use a rail or wall for support until the rhythm feels natural.
• Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.
• Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.
• Record yourself weekly — progress is visual and measurable.
• Belief in the process rewires both your brain and stride for lasting gains.
• 
  

• [00:00] Intro
• [00:27] What You'll Learn
• [01:09] The A-Skip Problem
• [02:07] The Science Behind A-Skips
• [03:05] Use This Drill to Do A-Skips
• [03:54] Help Another Self-Coached Runner
• [04:22] Step 1: Learn the 4 Moves Separately
• [05:03] Step A: Hop + Ankle Snap
• [05:54] Use This To Get Better at A-Skips Now
• [06:21] Step B: Arm Drive (Down + Back)
• [06:44] Step C: Knee Drive (Up)
• [07:26] Step D: Reset (Down + Up)
• [08:13] Step 2 — Assisted A-Skip
• [08:26] Step 3 — Free A-Skip
• [09:25] The Science Behind How This Works
• [10:16] Step 4 — Beginner Weekly Plan
• [11:31] Variations + Progressions
• [13:55] Use These 4 Drills Before Doing A-Skips

• 📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/askips
• Start with these drills before A-Skips - https://dlakecreates.com/4drills
• Find out what Plyometrics & Form Drills are - https://dlakecreates.com/plyos
• Ground Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/
• Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if your 10K time isn’t a fitness issue—but a training mistake?

Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.

• 5K and 10K are both aerobic-heavy—but the small shift in energy system use changes everything.
• Training for a strong 10K builds a bridge to faster half marathons and marathons.
• Long intervals, tempo work, and understanding your pace drop-off are critical to improving 10K times

• [00:21] What You'll Find Out
• [01:14] Why 5K and 10K Feel Like Different Sports
• [02:31] How Running Faster at Shorter Distances Makes You Better at Longer Distances
• [03:16] Ad Break: Use This To Run a Faster 10K
• [04:00] Can Training for the 5K/10K Cross Over to Ultra Marathon Success?
• [04:54] How to Maximize Performance for a 10K Race
• [05:26] Why Aerobic Base Builds Everything
• [07:50] The Ladder Concept of Short Distance Training for Long Races
• [08:42] Use This To Run 1% Better Each Day, Month, Year, etc

• 📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/5k10
• How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5k
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.

Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.

1. Small tweaks lead to faster times. Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.
2. Preparation goes beyond miles. Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.
3. Test and adjust before race day. Every runner is different, so it's important to experiment with strategies during training to find what works best for the body.

• [00:20] What You'll Learn
• [00:42] Caffeine
• [02:12] Proper Taper
• [04:09] Resistance Band
• [05:57] Use This Free Plan To Race 1% Better
• [06:54] Hydration and Electrolytes
• [09:58] Diet & Nutrition
• [12:47] Bicarb/Baking Soda

• 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racetools3simple
• Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
• Caffeine on Runners - https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/
• Race Predictor Test - https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/
• DLake on Instagram – https://instagram.com/dlakecreates
• DLake on Strava – https://www.strava.com/athletes/120507

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

What if building muscle as a runner isn’t about training harder, but training smarter?

1. You can gain muscle and lose fat while running often—if you master training timing and recovery.
2. The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.
3. Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.

• [00:21] What I'll Be Going Over
• [02:16] How I Lost Body Fat Gained Muscle
• [03:00] The Formula to Gain Muscle While Running
• [03:38] The Easy Day Advantage
• [06:30] Ad Break – Use This To Gain Muscle Run Your Best Times
• [07:15] The Science of The Interference Effect
• [08:26] The Actual Lifting Plan for Runners to Gain Weight | Day A Push Day
• [09:27] What Day B (Pull) Looks Like
• [13:33] Food Nutrition
• [18:36] Recovery, Rest Sleep
• [19:25] Use This To Run Farther and Longer

• 📈 Get your free run more and gain muscle training plan and guide here https://dlakecreates.com/gainmusclefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gainmuscle
• Learn about Vo2 Max - https://dlakecreates.com/vo2max
• Learn about Tempo Runs https://dlakecreates.com/tempo
• Learn about Strength Training For Beginners https://dlakecreates.com/10w2s-5
• Learn how to run and not gain weight - https://dlakecreates.com/outrunbad
• Learn the best pre & post run meal info https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.

Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real science behind the risks, and practical ways to reduce your exposure without turning your life upside down.

1. Microplastics are everywhere—in our water, food, clothes, and even the air—and they can quietly affect recovery, energy, and overall health.
2. Simple swaps like stainless steel bottles, better washing methods for gear, and choosing natural fabrics can cut down exposure without making life complicated.
3. Science doesn’t have all the answers yet, but focusing on the biggest sources of microplastics is a smart way to protect performance and long-term health.

• [00:32] What You'll Learn
• [01:45] What are Microplastics
• [04:39] What We Can Do: Practical Steps for Runners
• [07:04] Use This To Fight Microplastics and Get 1% Better
• [07:57] Sort Your Smartwatch Bands, Containers, And Sweating
• [10:10] How Screwed Are We, Really? And What Comes Next
• [11:42] This Thing Also Might Be Hindering Your Performance | Air

• 📈 Avoid Microplastics with this free cheat sheet and run far/long training plan - https://dlakecreates.com/microplasticsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/microplastics
• Is The Air Slowing You Down? - https://dlakecreates.com/air
• Why rest sleep and recovery are so improtant - 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 your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?

Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.

1. Cadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.
2. The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.
3. You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.

• [00:13] What You'll Learn
• [00:53] How I Mastered Higher Cadence
• [01:40] Chasing Cadence As a Number
• [02:14] Run Science Nerd Break: Knee Protection From High Cadence
• [02:53] What Actually Improves Cadence
• [04:28] Use This To Improve Your Cadence The Right Way
• [05:10] 3 Ways to Improve Feel for Cadence
• [05:23] #1 Practice Uphill Running Pickups
• [06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass
• [08:07] Run Science Nerd Break #2 - Barefoot Study
• [08:26] #3 Run With Audio Cues
• [10:43] Get 18 More Tips On Increasing Cadence

• 📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocus
• The Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadence
• Use Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/
• Stop Overstriding & Instead do this- https://dlakecreates.com/overstriding
• Fix Form Fatigue at end of runs - https://dlakecreates.com/formfatigue
• Best Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!

Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money.

1. Threshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.
2. With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.
3. For most runners, a simple 20-minute field test is the most effective way to find your threshold heart rate. It is surprisingly accurate, empowering, and something you can repeat every month or two to track your progress without needing a lab.

• [00:18] What You'll Learn
• [01:10] What Is Threshold And Why Does It Matter For Runners?
• [02:15] The Threshold Test Shootout
• [02:29] The Number Four Best Threshold Test - Zone 2/MAF/Your Gut Intuition
• [04:11] Number Three Best Threshold Test - Online Calculators/Race Data
• [05:32] Use This To Improve Your Threshold Right Now
• [06:21] Number 2 Best Threshold Test - Field Test
• [07:41] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
• [09:52] What I Learned Doing Them All
• [10:19] What You Need To Improve Your Threshold

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate4shootout
• Learn about tempo runs here - https://dlakecreates.com/tempo
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about how to do a Maffetone Test here - https://dlakecreates.com/maf
• Learn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttest
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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

That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.

IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before.

1. IT band pain isn’t fixed by foam rolling the outside of your leg—you need to target your glutes and TFL muscles to release tension and protect your knees.
2. Strengthening the right muscles and easing back into running safely can prevent the pain from flaring up again and keep you progressing toward your race goals.
3. Quick fixes like anti-inflammatories or injections might mask pain, but long-term recovery depends on smart rehab, proper strength work, and gradual training adjustments.

• [00:27] What You'll Learn
• [01:15] What IT Band Syndrome Really Is
• [02:21] Why Foam Rolling Does Nothing for IT Band
• [03:01] Use This To Fix Your IT Band
• [03:34] Ongoing Treatment Once Fully Healed
• [04:49] Physio Therapist Admits Her Mistakes
• [07:02] Use This To Keep IT Band Syndrome Away Forever

• 📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/itb
• The 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-5
• 10 Weeks 2 Strength Running App - https://instagra.com/10w2s
• 10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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