The 1% Better Runner with DLake

Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.

Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.

• VO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.
• Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.
• Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.

• [00:16] What you'll learn
• [00:53] The Vo2 Max Number Misunderstanding
• [01:35] Run Science Nerd Break: The History of Vo2 Max
• [03:33] What Really Moves Your Vo2 Max
• [04:25] Run Science Nerd Break: Vo2 Max Research
• [05:06] Use This To Improve Your Vo2 Max
• [05:30] How To Do Threshold & Run Economy Workouts
• [07:02] My Vo2 Max Results
• [08:31] Use This To Get Better Vo2 Max

• 📈 Get your free improve your vo2 max training plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxdrop
• Learn how to improve your threshold - https://dlakecreates.com/lactate1wtf
• Learn how to run with less energy and go faster (run economy & strides) here - https://dlakecreates.com/strides
• Learn why runners get vo2 max wrong here - 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.

Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.

Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start.

1. Strides aren’t sprints—they’re short, controlled accelerations that teach the body to run fast without breaking down.
2. Adding strides a few times a week improves running efficiency, sharpens form, and makes race pace feel easier.
3. A simple progression of short reps with plenty of rest builds lasting speed while reducing the risk of injury.

• [00:35] What You'll Learn
• [01:20] What Are Strides
• [02:31] Run Science Nerd Break - What Happens When You Do Strides
• [03:46] What Strides Really Are
• [04:38] Use This To Run Strides Now
• [05:17] How To Do Strides
• [05:46] When To Do Strides & Duration Explained
• [06:40] How To Structure Rest & Recovery
• [07:46] Help Other Runners Run 1% Better
• [08:10] Repeat The Strides
• [08:38] How Often Should You Do Them?
• [09:36] Where To Do Strides
• [10:40] Bonus - Use a Hill To Make it Easier
• [12:00] Why Do Strides Work? Patience
• [13:53] Get Free Download & Strides vs Sprints

• 📈 Get your free strides & base training plan here - http://dlakecreates.com/stridesfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/strideswithme
• Learn how to do strides, skips, windups, and run-throughs here https://dlakecreates.com/strides
• Learn why strides are the perfect thing to do after your long run - https://dlakecreates.com/nicole
• Learn more about ATP and run energy systems here - https://dlakecreates.com/energy
• Edited by Remy B Reel - 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.

Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.

Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.

1. Tempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.
2. These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.
3. You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.

• [00:22] What You'll Learn
• [01:05] When To Do Tempo Running
• [02:32] How Is This Similar To Grey Zone Training
• [05:20] Use This To Improve Your Tempo Running
• [05:51] Tempo Runs for 5K vs Marathon Racing
• [06:56] Lactate Explained
• [09:15] What Lactate does to Oxygen
• [10:04] Help Me Fight the Algorithm Gods
• [10:24] Tempo Runs Used as Sub-Threshold Training
• [11:39] Lactate Threshold Levels Explained
• [12:45] 1% Better 3 Tempo Run Formula
• [15:28] Why People Get Tempo Runs Wrong
• [16:58] Fatigue from Tempo Runs
• [17:55] Understand This Before You Do Tempo Training

• 📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tempo
• Learn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtf
• Learn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• 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 secret to running faster isn't pushing harder but actually slowing down for 80% of your training?

If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.

1. Building a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.
2. Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.
3. Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.

• [00:29] What You'll Learn
• [01:19] Run Faster With This Base Training Framework
• [02:13] When You Should Do Base Training
• [03:12] Use This Free Plan To Build Your Base Now
• [03:35] Aerobic Run Training Is Like Driving a Car
• [04:36] When Should You run By Heart Rate?
• [05:34] Help Me Fight Algorithm Gods
• [05:55] How to Do Sprints The Right Way For Aerobic Base Training
• [06:57] Why Base Training Is So Fun
• [07:37] The 2 Types of Base Training Explained
• [08:26] Do This After Building Your Base

• 📈 Get your free 30-day base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base
• How to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/
• How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching.com
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• 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’ve heard about zone two training is only half the story—and maybe not even the important half?

Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork.

1. Zone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.
2. Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.
3. Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.

• [00:51] What You'll Learn
• [01:31] What is Zone 2
• [03:10] What the Science Actually Supports
• [03:30] Run Science Nerd Break #1
• [04:59] A Smarter Training Week
• [07:18] 4 Run Week vs 3 Run Week
• [08:02] Run Science Nerd Break #2
• [08:48] The Key: Precision Over Volume
• [09:08] Use This To Develop Zone 2, Zone 3 and Zone 4
• [09:30] Why This Matters
• [11:37] What Coaches Think
• [15:33] Use This To Train Smarter Weekly

• 📈 Get your free 8-week improve sub threshold training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/zone2lies
• How to improve your zone 2/low hr/maffetone pace, go faster easier - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• How to improve your vo2 max - https://dlakecreates.com/vo2-max-training-runners/
• Kristi Storoschuk Narrative Review on Zone 2 Training - https://pubmed.ncbi.nlm.nih.gov/40560504/
• Brady Holmer on Substack - https://substack.com/@bradyholmer
• Steve Magness - https://www.stevemagness.com/
• 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 Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely?

Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good.

1. Achilles pain isn’t always the same—mid-portion and insertional injuries need different rehab approaches, and treating them the wrong way slows recovery.
2. Strength work is the key to healing and prevention, but knowing when to use isometrics, heavy slow resistance, or eccentric training makes all the difference.
3. Footwear choices, collagen support, and consistent training adjustments can keep Achilles pain from coming back and protect your running long-term.

• [00:34] What You’ll Learn
• [01:23] How to Fix Achilles Running Issues (Case Study)
• [02:59] Immediate Treatment From a Pro Physical Therapist
• [05:01] Use This to Fix Your Achilles and Calf Issues Now
• [05:29] Achilles Mid Portion Tendinopathy Vs Achilles Insertional Tendinopathy
• [07:29] Follow Up Treatment Moving Forward and Shoe Choices
• [08:21] How Collagen Might Speed Up Recovery
• [09:19] My Personal Experience and Possible Hacks to Fix It
• [11:02] Use These 5 Strength Exercises to Become a Stronger Runner

• 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/fixachilles
• Learn the 5 best strength movement (no gym required) for runners -
• Learn why stretching and too much strength training could make your achilles and calves worse - https://dlakecreates.com/calfachilles
• 10W2S Run Strength App - https://10w2s.com
• 10W2S Instagram - https://instagram.com/10w2s
• 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're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?

Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.

1. Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.
2. Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.
3. Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.

• [00:36] What You'll Learn
• [01:12] #1 Nose Vs Mouth Breathing
• [01:45] Run Science Nerd Break
• [02:20] How To Nose Breath
• [02:44] Use This To Breath Better On Your Runs
• [03:12] #2 Breath Holds
• [04:17] How To Do Breath Holds
• [04:43] #3 Match Your Breath With Your Strides
• [05:31] #4 Exhale Out Your Co2
• [06:05] How To Exhale Out Co2
• [06:29] #5 Breathing and HRV Importance
• [07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing
• [08:21] How To Do Cyclic Sighing For Better HRV
• [08:54] Use This To Go Deeper On Breathing with Nose vs Mouth

• 📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025
• Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

I learned the hard way that buying the latest shoe doesn’t replace real training.

I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.

1. Fancy running gear can help but won’t replace consistency and smart training habits.
2. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.
3. Small, daily improvements in technique and mindset deliver long-term results.

• [00:00] Intro to Gear Obsession
• [00:59] Why Fancy Shoes Feel Overrated
• [02:10] The Real Power of 1% Improvements
• [03:18] Showing Two Favorite Shoes
• [04:14] Breaking Down Essential Running Gear
• [05:48] When Tech Becomes a Distraction
• [07:02] Free Cheat Sheet for Minimalist Gear
• [08:10] The 1% Better Runner Framework
• [09:15] The Truth About Shiny Gadgets
• [10:18] Wrapping Up and Final Thoughts

• 📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gear
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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

Most runners are accidentally avoiding the exact training that would make them fastest.

If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.

1. Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.
2. Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.
3. Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.

• [00:12] What You'll Learn
• [00:52] The Difference Between Zone Two Threshold and Vo Two Max
• [01:25] Zone 2: The Foundation of Aerobic Base Building
• [02:10] Run Science Nerd Break: Threshold Fun Facts
• [03:30] Defining Vo2 Max and Why It's So Important
• [04:03] Run Science Nerd Break - Aerobic vs Anaerobic
• [05:26] Use This Free Training Plan to Improve Your Threshold
• [06:16] My Vo2 Max Lactate Threshold Test Results
• [07:51] Why This All Matters For Runners
• [08:12] You Don't Have To Train Your Threshold
• [09:26] How I'm Training After The Test
• [10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?

• 📈 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/lactate3vs
• Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• 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.

The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.

If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts.

1. Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.
2. The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.
3. Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.

• [00:22] What You’ll Learn
• [01:08] How to Fix Runner’s Knee – Case Study
• [01:38] The diagnosis: Patellofemoral Pain Syndrome
• [01:47] Runner’s Knee Immediate Treatment
• [02:48] Strength work – Starting with Wall Sits
• [03:47] Use This to Run Stronger
• [04:12] Ongoing plan – Quads and Hip Exercises for Recovery
• [05:40] Using Gait Retraining to Reduce Knee Load
• [05:57] Why Runner’s Knee Is Not Just One Issue
• [06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience
• [07:20] Get Your Free Immediate Recovery Plan

• 📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runnersknee
• The 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/
• Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• 10W2S Strength Training Run App - https://10w2s.com
• 10W2S on Instagram - https://www.instagram.com/10w2s
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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