This is a podcast about how runners can live better lives through consistent self-improvement. Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt. I’m Daren DLake : Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher. Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day. A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too. Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week. Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here . PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.
Training inconsistently? Here’s how that might be holding back your race goals. In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve! Timestamps of What You’ll Learn [00:00] Why Consistency is Key to Training [00:55] First Time Meeting Audrey [01:32] Barriers to Breaking the 15-Minute Mark [02:21] Dynamic Warm-Up Routine Breakdown [03:22] Goals and Fitness Priorities [04:08] Fun Fuel Choices for Training Days [06:00] Learning from Interval Mistakes [07:18] Final 400m Interval Push [07:52] How to Train for Speed in 800m [10:19] Breaking Bad Habits for Consistency Links For Greatness 📈 Get your free 1% better 30-day guide to consistency/improving your Vo2 Max - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/audrey DLake Runs on Instagram Audrey on Instagram Watch and read the full episode Hosted on Acast. See acast.com/privacy for more information.
When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips. But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart. And it’s not because your form is bad. It’s because your focus breaks down before your body does. Here’s what’s really happening, and how to stop it from ruining your race. Timestamps [00:17] What You'll Learn [00:45] What's the Mistake? [01:57] Five Steps to Fix Tired Form [04:35] Learn to Have Higher Cadence [05:31] Use This to Increase Your Cadence [06:00] Film Your Fatigued Form [06:42] Strengthen the Weak Links [07:28] Mental Reset Cues [08:14] Why It Matters [08:51] Use This to Fix Your Form Your running form doesn't break down because your body is weak—it breaks because your focus shatters first. Key Takeaways 1. Fatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out. 2. You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core. 3. Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart. Links & Learnings 📈 Get your free 6-month increase your cadence training plan here https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/formfatigue Find out how to stop overstriding here - https://dlakecreates.com/overstriding 7 Magical tips to better run form here - https://dlakecreates.com/runform Study on running form fatigue here - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.646042/full Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
What’s the one thing most runners get wrong about “easy training”? Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone. You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better. Timestamps [00:00] Are your easy runs setting you up for success or sabotaging your progress? [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained. [02:41] Using the breathing countdown test to check heart rate accuracy. [04:09] Can a run ever be "too easy"? Understanding objectives and recovery. [07:57] Why Maffetone's principles work differently for advanced and beginner runners. [09:43] The gap between easy and race paces for elites versus everyday runners. [10:01] Resting heart rates and the importance of heart rate reserve in training. [12:20] Debunking myths about maximum and Maffetone heart rates. [13:18] Customizing heart rate zones for higher resting and maximum heart rates. [15:00] How base training builds longevity and aerobic fitness. Key Takeaways Understand what "easy" really means : Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them. Heart rate zones are personal : Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training. Balance is the key to progress : Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.
Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will. If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode will challenge everything you’ve been told. I break down what bigger runners need to understand about training smarter, why running isn’t always the answer people think it is for weight loss, and how consistency, recovery, and sustainable effort will take you much further than pushing yourself into exhaustion. If you want to build fitness in a way that actually lasts, this conversation will completely change how you think about running and long-term progress. Key Takeaways Running doesn't require a certain body type: You don't need to lose weight before you start running. The idea that only lean, light people can be "real runners" is false. Running alone won't help you lose body fat: If weight loss is your main goal, running isn't the most effective path. You're better off combining it with resistance training and fixing your nutrition. Run so you can do it again tomorrow: Don't overdo it on day one. Walk when you need to, go by time instead of distance, and focus on consistency over intensity. Timestamps [00:21] What You’ll Learn [01:34] Tip #1 – Don’t Try to Lose Weight By Running [05:52] Use This to Start Running (Again) Now [06:21] Tip #2 – Everything in Moderation [10:18] Tip #3 – Walking Is Ok [12:40] Why You Shouldn’t Kill Yourself Every Run [15:04] Daren’s Hot Take, Healthy and Wise [15:29] Why Amateur Runners Can’t Carb Load Their Way to a Fast Marathon Alone [18:38] How Daren Is Getting Wiser in Life & Training [19:42] Remy’s Hot Take, Healthy & Wise [24:02] Why You Should Have Dessert With Your Dinner [26:57] Use This to Start (Or Get Back to Running) Links & Learnings 📈 Get your free start running (again) and base training plan here - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here - https://dlakecreates.com/heavyrunners How to start running (again) full deep dive - https://dlakecreates.com/startrunning More this or that episodes with Remy B Reel - https://dlakecreates.com/thisorthat Remy B Reel on YouTube - https://www.youtube.com/@RemyBReel/videos 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 thing that helps you run faster now also protects you from becoming fragile later? In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard intervals, and field testing. And we do it all without turning it into a science textbook. The bigger idea is simple: VO2 max is not just about running faster. It is about building a higher ceiling now so you have more room to perform, recover, age well, and avoid becoming fragile later. We also cover the workouts that actually move the needle, why easy running alone is probably not enough if you are time-poor, and how to start adding VO2 max work without blowing yourself up. Timestamps [00:01:46] Vo2 Max Defined [00:03:42] What's The difference between watch and mask treadmill lab test [00:05:20] Use This To Improve Your Vo2 Max Now [00:07:11] Why Vo2 Max isn't the only metric to make you a better runner [00:07:51] Brady's back story and his Vo2 Max of 80 [00:08:54] Is the Car Analogy the best for Vo2 Max? [00:10:12] Ignore Your Smart Watch and Focus on the Bigger Zoomed out Story [00:11:26] Take These After Vo2 Max Runs To Recover Better [00:14:39] Why Low Carb Won't Get You To your Best Time [00:15:55] Difference between Threshold & Vo2 Max HR zones [00:18:18] Can you improve Vo2 Max by not doing zone 4 work? [00:18:58] Physiology is a spectrum not an exact [00:20:42] Don't Rely on 220 Minus Age for Max HR Number [00:22:42] Do You Have To Run at a Certain Speed/Force to Improve Vo2 Max? [00:26:16] How can someone go and test their Vo2 Max? [00:27:45] Does Doing The Mile Help Improve Vo2 Max? [00:28:37] Is it Good to do a Vo2 Max & Threshold Lab Test Same Time? [00:29:25] Why Vo2 Max & Longevity are so connected [00:31:17] Why Fit Trained 60yo Are Healthier than Sedentary 30yo [00:35:30] Why Low Vo2 Max on Older People is so Dangerous [00:41:08] Zone 2 vs Vo2 Max Training and Fitness [00:43:43] Is Zone 3, 4 and 5 better for Time Strapped Runners? [00:46:12] Higher intensity training is 9 times more effective than low intensity [00:47:58] What Vo2 Max Number is Best to Target? [00:51:34] Why Norwegian 4x4 is the best for beginners with Vo2 Max [00:53:33] Is 30 sec on 20 sec off good for new vo2 max runners? [00:56:14] Should Vo2 Max Intervals go over 5 minutes [00:57:48] Does Vo2 Max Stop Improving after 6 Weeks [00:59:50] Why There Is Not Such Thing a Non Exercise Responder [01:02:13] How a New Runner Can Get Used to Vo2 Max Efforts [01:06:06] Starter 3 Days a Week Build Your Vo2 Max Plan [01:09:06] Is This a Vo2 Max Workout? (Rapid Fire) [01:15:44] Does Sauna Improve Vo2 Max? [01:16:35] Where To Find Brady Online & His Vo2 Max Book [01:17:25] Why Everyone Should Get a Vo2 Max Test Links & Learnings 📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree 🎧 Listen, read and learn more here https://dlakecreates.com/vo2master How To Do The Cooper Test - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264 Vo2 Max 4x4 Protocol - https://dlakecreates.com/4x4 Brady Holmer - Vo2 Max Essentials Book - https://www.bradyholmer.com/ebook Brady Holmer - Why Vo2 Max Still Matters - https://runlongrunhealthy.substack.com/p/why-vo-max-still-matters-for-longevity The Dallas Bed Rest Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC2655009/ Brady Holmer on Substack - https://substack.com/@bradyholmer Brady Holmer on X - https://x.com/Brady_H?lang=en Brady Holmer on Instagram - https://www.instagram.com/brady.j.holmer/?hl=en Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week? Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna training. You'll learn how heat exposure can improve endurance, boost key physiological adaptations, and help your body handle hard efforts more efficiently. I also share a simple protocol to get started, common mistakes runners make, and why the benefits may extend far beyond race day and into long-term health and longevity. Key Takeaways Sauna training may help improve endurance and running performance by creating adaptations similar to altitude training, without changing where you live or train. Consistency matters more than suffering. Starting with short sessions and gradually building up is the safest and most effective way to get the benefits. Sauna is one of the few tools that may improve both athletic performance and long-term health, making it a valuable addition to your training routine. Timestamps [00:27] What You'll Learn [01:18] How Sauna Actually Makes You a Faster Runner [02:00] What's Happening Inside Your Body [03:08] Use This Cheat Sheet to Start Sauna and Get 17% Faster on Race Day [03:45] My Science-Backed Sauna Post-Run Protocol [05:42] Three Things to Remember Before You Sauna [07:47] What to Do in the Sauna? [08:20] Infrared vs Steam vs Finnish Dry Sauna [09:38] Steam Saunas [10:24] No Sauna? Try a Bath [10:53] What About Hot Cold Contrast Therapy? [14:52] Use This to Get 17% Faster on Your Next Race Links & Learnings 📈 Get Your Free Sauna Protocol & Race Day Toolkit Here: https://dlakecreates.com/racetoolkitfree 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/sauna2 17% Faster Race Day Toolkit Here: https://dlakecreates.com/racetoolkit Study on How Sauna Actually Makes You a Faster Runner: https://linkinghub.elsevier.com/retrieve/pii/S1440244006001393 The Finnish Sauna Study Showing 43% People Live Longer: https://pubmed.ncbi.nlm.nih.gov/25705824/ Hot Bath Works As Good as Sauna: https://substack.com/home/post/p-181415432 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 smartest distance in running isn't the marathon, but the race most people treat like a stepping stone? The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half marathon runners, the mindset shifts that separate them, and why the half marathon may be the sweet spot for improving performance, staying healthy, and enjoying the sport for years to come. Whether you're chasing a personal best, thinking about moving up to the marathon, or simply trying to become a smarter runner, you'll walk away with a new perspective on what 13.1 miles can teach you about training, racing, recovery, and long-term progress. Key Takeaways The way you approach the half marathon says a lot about your mindset as a runner. Understanding where you are today can help you make better decisions about where you want to go next. A properly raced half marathon is far more demanding than many runners realize. It requires smart training, strong pacing, and the ability to stay uncomfortable for a long time. The best runners aren't always the ones chasing the biggest challenges. They're often the ones choosing goals that allow them to improve consistently, recover well, and keep running strong for decades. Timestamps [00:39] What You'll Learn [02:13] Level 1: The Tourist [03:17] Use This to Run a Faster Half Marathon [03:56] Level 2: The Stepping Stone [05:40] Level 3: The Best Time Hunter [07:51] Level 4: The Serial Half Racer [09:38] Level 5: The Enlightened One [11:45] Run a Faster Half With This Links & Learnings 📈 Get your free half marathon training plan here https://dlakecreates.com/halfmarathonfree 🎧 Listen, read and learn more here https://dlakecreates.com/levelshalfmarathon Learn why most half marathon plans fail: https://dlakecreates.com/halfmarathon Impact of different running distances on muscle and lymphocyte DNA damage in amateur marathon runners: https://pmc.ncbi.nlm.nih.gov/articles/PMC4792989/ RRW: By The Numbers: Global Road Running Finishers Up 17% in 2024: https://rrm.com/2025/uncategorized/rrw-by-the-numbers-global-road-running-fiishers-up-17-in-2024/ Learn about the 5 levels of marathon runners - https://dlakecreates.com/marathonlevels Learn about the 5 levels of Strava runners - https://dlakecreates.com/stravalevels 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 can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race? Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to build the fitness, durability, speed, and recovery habits that make faster racing possible, why some popular approaches can actually slow your progress, and how to structure your training so each workout works together instead of against you. Whether you're sitting at 20:05 or still working your way down from the low 20s, this episode will help you understand what really moves the needle and how to apply it to your own running. Key Takeaways Breaking 20 Minutes Requires Precision: Running a faster 5K isn't about wanting it more on race day. It's about using the right training tools at the right time and building fitness layer by layer. Your Easy Runs Matter More Than You Think: A stronger aerobic base helps you hold pace longer, recover better, and get more out of every hard workout. Recovery Is What Makes Improvement Possible: The goal isn't to train hard every day. The goal is to balance hard work with enough recovery so your body can actually adapt and get faster. Timestamps [00:22] What You'll Learn [04:06] Lactate Tolerance Training Protocol [06:24] How To Find Your Current Fitness Pace (CFP) [06:41] Option 2 For Lactate Tolerance Workouts: Race More [07:09] Why Your Brain Freaks Out With Too Much Lactate [08:38] Use This To Run A Sub 20 Minute 5K Now [09:33] Tactical Tool 2: Run More Days [11:29] Tactical Tool 3: Longer VO2 Max Intervals [14:29] Do This To Help Another Runner Run Sub 20 Mins [15:45] Tactical Tool 4: Stretch Your Tempo Three Ways [17:59] Tactical Tool 5: Train Power, Not Just Endurance [20:58] Tactical Tool 6: Recovery Is The Real Workout [23:13] Tactical Tool 7: Train In Blocks, Not Weeks [24:59] Go Deeper On The Best Hack (Recovery) Links & Learnings 📈 Run Sub 20 With This Free Training Plan https://dlakecreates.com/sub205kfree 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub205k Learn All About Threshold Here: https://dlakecreates.com/thresholdmaster My Top 12 5K Tips - https://dlakecreates.com/fast5k Mike Trees Instagram - https://instagram.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 reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort? Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away. Key Takeaways Many runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains. The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective. A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently. Timestamps [00:17] What You'll Learn [01:06] Shoes I’m Wearing For This Workout [01:27] The Mistake That Runners Make With Sub Threshold [01:49] Why Zone 3/Sub Threshold Matters [03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts [03:51] What Happens When Your HR Goes Higher Than Sub Threshold? [04:14] Use This to Improve Your Sub-Threshold Fitness [04:44] How to Actually Do a Sub Threshold Workout the Right Way [06:10] Traps to Avoid When Doing This Workout [07:08] How Long Should This Workout Be [09:46] Why I'm Doing More of These This Year [10:26] Use This to Learn More About Lactate Threshold Training Links & Learnings 📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthreshold Everything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/ Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimple Cori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomes Instagram: https://instagram.com/dlakecreates Strava: https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now. Everyone talks about zone 2 training, but almost nobody talks about the slower movement that quietly supports everything else. In this episode, I break down why zone 1 training might be the missing piece for better endurance, faster recovery, and long-term health. I get into the difference between training hard and simply moving more throughout the day, why so many runners accidentally stay stuck in the “gray zone,” and how small changes like walking more, slowing down recovery runs, and stacking low-intensity movement can completely change the way your body feels over time. Whether you’re chasing faster race times or just want to stay strong and capable as you age, this episode will help you rethink what “fitness” actually looks like outside the workout itself. Key Takeaways The biggest threat to long-term fitness is not missing workouts. It is spending most of the day sitting still and slowly losing strength, mobility, and endurance without noticing it. Walking more, taking stairs, and adding low-intensity movement throughout the day can improve long-term health, recovery, and overall fitness without needing extra hard training. Slow training alone will not magically make someone faster, but when combined with regular volume and smart workouts, it helps build a stronger aerobic foundation with less stress on the body. Timestamps [00:56] What You'll Learn [01:19] How I Found Zone 1 by Accident [02:26] Why Zone 2 Gets All the Attention [06:09] Get the Free Base Training Plan [06:31] Why Zone 1 Is Better (But Most People Can't Do It) [12:10] Your Real Problem Isn't Training. It's Your Life. [14:22] How to Micro-Dose Zone 1 Into Your Day [17:01] Why Run and Bike Commuting Might Save Your Fuel Links & Learnings 📈 Get your free run zone 1 easier plan here https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/zone1 Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2014.00033/full Aerobic high-intensity intervals improve VO2max more than moderate training: https://pubmed.ncbi.nlm.nih.gov/17414804/ Muscle tissue changes with aging: https://pubmed.ncbi.nlm.nih.gov/15192443/ How to start run and cycle commuting now - https://dlakecreates.com/commute Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet. Breaking three hours in the marathon is not about forcing yourself to hold 4:15 per kilometer pace and hoping you can survive. In this episode, I share the mindset shift that changed how I approach marathon training: stop pulling yourself toward an arbitrary goal and start building the kind of fitness that naturally pushes you past it. You’ll learn why so many runners blow up late in the race, how to use pace, heart rate, and effort together to train smarter, and what a realistic path to sub-three actually looks like if you want to get there without burning out or getting injured. Key Takeaways Stop Pulling Toward Sub-Three: If every workout feels like a struggle, you may be forcing a pace your body is not ready for. Build the fitness first, and let the time come naturally. Use All Three Training Lenses: Pace shows how fast you are running, heart rate shows how your body is responding, and effort tells you how it feels. Using all three helps you train smarter. Give It Time: For most runners, breaking three hours takes more than one training cycle. Consistent progress over one to three years is often the real path to success. Timestamps [00:32] What You'll Learn [01:22] Why Runners Can’t Break Sub 3 Hours [03:23] Quick Self-Check You Can Do Now [04:36] Use This to Run a Sub 3-Hour Marathon the Smart Way [05:23] The Physics of Why Your Training Backfires [06:16] Here's How I Learned This the Hard Way [08:36] Science Behind Why Polarized Training Wins for Marathon Training [09:18] Run Science Nerd Break: Cardiac Drift [10:23] The Actual Road to Sub-3 Mapped Out [12:01] Weeks 1 Through 8: Foundation + a Real Dose of VO2 Max [13:12] Weeks 9 Through 16: Maintain VO2 Max, Shift Priority to Threshold [16:50] This 3-Lens System Checks If You’re Doing Too Much [18:35] Learn More About the 3 Marathon-Specific Runs Links & Learnings 📈 Get Your Free 22 Week Sub 3 Hour Training Plan Here: https://dlakecreates.com/marathonsub3free 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/marathonsub3 Pacing Strategy Affects the Sub-Elite Marathoner’s Cardiac Drift and Performance: https://doi.org/10.1519/00124278-200708000-00048 Impact of Training Intensity Distribution on Performance In Endurance Athletes: https://pubmed.ncbi.nlm.nih.gov/17685689/ 4 Reasons You Can't Run In Zone 2 (And The Fix): https://dlakecreates.com/cantzone2 Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/thresholdmasterclass What Runners Get Wrong About Long Runs (It's Obvious): https://dlakecreates.com/longrun Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise. Breathing is one of the most overcomplicated topics in running. I tested seven popular techniques, from box breathing and Wim Hof to nose breathing and diaphragmatic breathing, to find out which ones actually help you run easier and which ones are better left for bedtime. In this episode, I break down what works during a run, what helps with recovery, and why the simplest approach often delivers the biggest results. If you’ve ever felt out of breath on easy runs or wondered whether you’re breathing “wrong,” this episode will help you train smarter and breathe with less effort. Key Takeaways Most Breathing Techniques Work Better for Recovery: Methods like 4-7-8, Wim Hof, and box breathing can help you relax and recover, but they are not the best tools to use while you’re actually running. Diaphragmatic Breathing Makes Running Feel Easier: Learning to breathe from your belly helps you take deeper breaths and gives you a stronger foundation for every other breathing technique. The Best Breathing Strategy Is to Keep It Simple: Use nose breathing on easy runs to control your pace, and switch to mouth breathing when the effort gets hard and your body needs more air. Timestamps [00:27] What You'll Learn [01:30] How I’m Ranking Them [02:12] #7 4-7-8 Breathing [03:09] Use This to Breathe Better on Your Runs [03:44] #6 Wim Hof Power Breaths [04:44] #5 Box Breathing [06:10] #4 3-2 Rhythmic Stride Breathing [07:51] #3 Cyclic Sighing / Physiological Sigh [09:44] Help Another Runner by Doing This Super Easy Thing [10:31] #2 Diaphragmatic Belly Breathing [12:03] #1 The Best Breathing Method of All [14:44] Why the Best One Is Boring [15:43] Go Deeper on Nose vs. Mouth Breathing Links & Learnings 📈 Get your free breath easier and run faster/farther training plan here https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/breathworstbest Learn more about nose vs mouth breathing here https://dlakecreates.com/nosebreathing Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace. Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your body's energy systems trick you into thinking you're rich when you're actually borrowing time at a brutal interest rate. In this episode, you'll learn exactly why the start of every race lies to you, a simple 30-second body check that catches the mistake before you blow up, and the one workout that teaches your body what race pace actually feels like. You'll walk away knowing how to stop guessing on race day, save your energy for the finish, and finally run the times you know you're capable of. Key Takeaways The first two minutes lie to you. Your body has a short burst energy system that makes the start of a race feel easy. When it runs out a few minutes later, you crash hard unless you held back. Do the 30-second body check during any run. Use the talk test, breathing rhythm, and "too easy" feeling to know if you're pacing right before it's too late. Race pace repeats fix bad pacing for good. Run one kilometer at your goal pace, rest three minutes, repeat five times. Your legs and brain learn what right feels like so race day isn't a guess. Timestamps [00:18] What You'll Learn [01:16] The Mystery: Why Your Body Lies in the First Minute [04:19] Use This So You Don't Race Too Fast (And Help Another Runner) [07:11] The 30-Second Body Check [09:54] The Short-Term Fix: What to Do When You've Already Blown Up [11:34] The Real Long-Term Fix: How to Stop Blowing Up for Good [15:34] Use This to Learn All About Energy Systems and How to Train Them Best Links & Learnings 📈 Get Your Free Don’t Race Too Fast Training Plan Here: https://dlakecreates.com/racetoolkitfree 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/racefast Energy System Interaction and Relative Contribution During Maximal Exercise: https://doi.org/10.2165/00007256-200131100-00003 Pacing, Packing and Sex-Based Differences in Olympic and IAAF World Championship Marathons: https://doi.org/10.1080/02640414.2015.1132841 Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/how-to-improve-running-threshold/ The Real Reason You’re Not Getting Faster at The 5K: https://dlakecreates.com/sub255k Why the Same Pace Feels Easy 1 Day and Death the Next: https://dlakecreates.com/energysystems Mike Trees NRG Coaching Instagram - https://instagram.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 reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner? If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should, this episode will change the way you think about training. I break down the two systems that drive every runner’s performance: the cardiovascular engine that powers your endurance and the musculoskeletal engine that keeps your body strong enough to handle the workload. You’ll learn why running alone is not enough, how strength training and speed work fit into the bigger picture, and a simple “mixing board” framework you can use to balance every part of your training without overcomplicating your week. Key Takeaways Train Both Engines: Your fitness depends on both your cardiovascular system and your muscles, bones, and tendons. Neglect either one, and your progress will suffer. Running Alone Isn’t Enough: Running builds endurance, but strength training builds durability. You need both to stay injury-free. Adjust Your Training Over Time: The right mix of easy runs, hard workouts, and strength work changes throughout the year based on your goals. Timestamps [00:32] What You'll Learn [01:24] The Two Engines Overview [03:26] Cardiovascular Engine: Aerobic Base (Zone 2) [04:50] Do This to Train All the Zones and Get Faster [05:34] Cardiovascular Engine: VO2 Max [07:08] Cardiovascular Engine: Anaerobic [08:18] Musculoskeletal Engine: The One Runners Ignore [13:41] The 2 System Crossover [15:39] Do This to Help Another Runner [16:23] The Mixing Board [22:16] Use This to Improve Your Cadence Links & Learnings 📈 Get your free training plan to improve the 2 engines here https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/2engines Why Most Runners Get VO2 Max Wrong (And How to Fix It): https://dlakecreates.com/vo2-max-training-runners Learn all about Threshold training here https://dlakecreates.com/thresholdmasterclass Strength Train Like an elite runner: https://dlakecreates.com/axis Top 10 Easiest/Best Strength Gym workouts for runners: 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.
Zone 2 doesn't fail. You just quit before your body had any reason to adapt. Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We get into how to properly train your aerobic system, why your gear might be misleading you, and the uncomfortable truth about consistency. This is about building a base that makes everything else easier. If you want to run faster, longer, and with less effort, this is where it starts. Even if it feels painfully slow at first. Key Takeaways Zone 2 only works if you do it consistently over time. Short bursts and long breaks won’t build anything. Most runners rely on inaccurate data or push too hard. Slowing down and even walking is part of doing it right. Cross-training and patience help you build fitness without breaking your body. Progress comes from stacking small efforts. Timestamps [01:48] What Are Heart Rate Zones [02:47] Fix #1 Fix Your Technology [05:19] Use This To Improve Your Zone 2 [05:46] Fix #2 You Aren't Training Zone 2 Enough [08:17] Fix #3 Why Consistency Is Key For Zone 2 [10:45] Fix #4 Cross Train Links & Learnings 📈 Get Your Free Improve Zone 2 Training Plan Here: https://dlakecreates.com/zone2free 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/cantzone2 Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2 Stop Doing Zone 2 Until You Watch This First: https://dlakecreates.com/maf Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Your Watch's VO2 Max Is Lying to You: Here's Why
13 min
Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are. Everyone’s chasing VO2 max like it’s the scoreboard for fitnes, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier, or more durable as a runner. You’ll start to see the gap between lab metrics and real-world performance, and why most longevity research doesn’t even use VO2 max the way you think. More importantly, I’ll walk you through how to train, test, and measure your fitness without needing a lab or fancy data. This is about shifting your focus from numbers to what actually shows up when you run. Key Takeaways VO2 Max is not the goal: Your VO2 max is just potential, not performance. You can have a high number and still underperform if you don’t train well. Performance beats lab metrics: The research people quote doesn’t focus on VO2 max scores, it focuses on what you can actually do. Your speed and endurance in real efforts tell the real story. Train for real life, not numbers: You should focus on easy runs, consistency, and smart effort instead of chasing metrics. When you do that, your fitness improves naturally without forcing it. Timestamps [00:27] What You'll Learn [01:35] What Is VO2 Max Exactly? [02:47] The Science of How We Get This Wrong [04:52] Use This to Improve Your VO2 Max [05:27] Why This Is About Living a Great Life [07:54] How to Improve Your VO2 Max in the Real World [12:57] Go Here to Learn & Improve Your VO2 Max Links & Learnings 📈 Get your free improve Vo2 Max Training Plan here https:// dlakecreates.com/vo2maxfree 🎧 Listen, read and learn more here dlakecreates.com/vo2maxmatter Brady Holmer Substack - Did Vo2 Max Get Cancelled - https://www.physiologicallyspeaking.com/p/live-with-brady-is-vo2-max-cancelled Why Most Runners Do Vo2 Max Wrong - https://dlakecreates.com/vo2maxwrong The Truth ABout 4x4 Workouts - https://dlakecreates.com/4x4 My VO₂ Max Dropped… But I Got Faster?! https://dlakecreates.com/vo2-max-running-performance/ The Cooper 12 Min/2.4km/1.5mile Test Formula - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264 Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Running is usually a solo sport, but community is the one thing that will keep you more consistent than any training plan ever could. Heads up: the wrong edit got published. This was originally a bigger convo for my other company (Pod Paste: Our production/media for brands) So the questions got mixed up. YouTube won't let me swap the file, so we trimmed the off-topic parts instead. Apologies if you caught the messy version. Running may look like a solo sport, but this episode shows why doing everything alone is not always the best way to improve. You’ll learn how the right community can turn random workouts into a routine, make hard days easier, and create accountability when motivation fades. It also explains why people return to run clubs, races, and brands again and again. Whether you run alone or with others, these lessons can help you enjoy training more, stay consistent longer, and keep making progress over time. Key Takeaways Consistency doesn't come from the perfect training plan; it comes from having people who expect you to show up. A group creates accountability that solo running just can't match. Most fitness brands fail because they try to sell a product instead of building a relationship. People want real connections and experiences, not just another advertisement in their feed. Chasing a fast time matters much less than enjoying the process of getting there. Longevity in this sport depends on how the run feels and who is there to share it. Timestamps [00:04] Why Running Alone Still Works [00:13] Find People Who Help You Keep Going [01:22] How to Build a Run Club Audience Online [02:00] Build More Than a Run, Build Friendships [03:15] Keep Showing Up, Consistency Helps a Community Grow Strong [03:58] Use This to Keep Up With Your Run Club [05:10] Why Most Brands Are Failing at Building an Online Community [08:07] What Makes People Return to Races and Clubs [10:55] What Brands Are Missing When It Comes to Building a Run Community [15:49] Why Trust and Shared Values Matter [19:04] Great Experiences Are Built Through Small Details [21:25] Should Marathons Ban Music and Cameras? Links & Learnings 📈 Get Your Free Base Training & Habits Plan Here: https://dlakecreates.com/basefree 🎧 Listen, Read and Learn More Here https://dlakecreates.com/community Coogee Run Club/Tara Meakes Instagram - https://www.instagram.com/thecoogeerunclub/ Tara Meakes Instagram - https://www.instagram.com/tarameakins/ Bec Bridgemohan Instagram - https://www.instagram.com/becbridgemohan/ Keith “Buzz Hong” Instagram - https://www.instagram.com/keithbuzzlightyear/ Club/Group vs. Solo Marathon Running: Which is Best? https://dlakecreates.com/what-really-works-group-vs-solo-marathon-training/ Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet. What if getting fitter didn’t require finding more time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool for building endurance, saving money, and improving health without adding extra workouts to the calendar. I also explore practical ways to make it work in real life, from short trips to workdays and errands, so you can turn movement into a habit that pays off every single week. Key Takeaways Your daily commute can become training time instead of wasted time. Walking, running, or biking to places you already need to go helps build fitness without needing extra hours in the day. Small changes in your routine can save money and improve health at the same time. Replacing even a few car trips each week can lower transport costs while growing your aerobic endurance. There is no one perfect way to commute. You can choose running, biking, walking, or mixing methods based on distance, weather, schedule, and what works best for your life. Timestamps [00:25] What You'll Learn [01:19] The Money Math of Commuting [04:13] Use This to Run & Cycle Commute Now [04:53] Why Running Is Better for Commuting Than Cycling [06:26] How to Run Commute and Be Fresh [07:26] Why Cycling Is Better for Commuting Than Running [09:18] What People Think Is Better: Run vs Cycling [15:22] Why Run/Cycle Commuting Can Save Our Future [16:54] Use This to Run Faster & Farther With Less Effort Links & Learnings 📈 Get your free run and cycle commute guide here https://dlakecreates.com/commutefree 🎧 Listen, read and learn more here https://dlakecreates.com/commute How to run far & fast with less effort (base) https://dlakecreates.com/base2 Remy B Reel on YouTube - 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.
If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger. Key Takeaways Better running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort. Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body. Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs. Timestamps [01:35] What Most Runners Get Wrong About Run Form [02:05] Run Science Nerd Break [02:26] 3 Step Overstriding Fix [02:51] Step 2 - Film It [03:31] Step 3: Increase Your Cadence (In a Smart Way) [03:39] Quick Run Science Nerd Break [05:14] Use This To Stop Overstriding [06:11] Patience Is The Problem [06:36] Quick Run Science Nerd Break [11:10] The Main Issues [14:15] Mobility Check [16:29] Drills & Form Adjustment [20:09] Heel Striking Explained [21:09] Deep Science Moment: The Overstriding Trap [22:24] Forefoot Striking [24:35] Midfoot Strike: The Sweet Spot [25:33] Why It Works For Most Runners [26:32] Shoe Choices To Help Foot Striking [30:44] My Top 6 Run Form Tips [31:07] Foot Strike Explained [31:19] Heel Striking Quick [32:07] Mid Foot Striking Quick [32:26] Forefoot Striking Explained [33:11] Posture Quick [33:47] Arm Swing Quick [34:51] Breathing Quick [35:45] Stride Length Quick [36:50] Cadence Quick [37:50] Arm Swing Explained [40:04] Use This To Be Fuel Efficient With Your Arm Swing [40:21] Fix Drill #1 - Shoulder Drop, Not Shrug [41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft) [42:40] Do This To Help Another Runner [42:59] Fix Drill #3 - Drive Back, Don't Cross [43:53] The Study On Arms And Legs Relationship [44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up [46:15] What Happens When You Put All Of That Together? [47:12] How To Fix Your Form When Tired [47:33] Understanding Race Form Fatigue [48:45] Five Steps To Fix Tired Form [49:05] Train The Finish [51:21] Learn To Have Higher Cadence [52:18] Film Your Fatigued Form [53:00] Strengthen The Weak Links [53:46] Mental Reset Cues [54:25] Why Patience Is The Real Solution [55:30] Cadence Explained Simply [56:21] What Happens If Cadence Is Low [57:30] How To Measure Your Cadence Today [58:27] Understanding The Science Behind Improving Cadence [59:24] The Smart Way To Increase Cadence [01:02:58] What To Avoid When Increasing Cadence [01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way [01:06:10] What To Focus On With Cadence [01:06:27] How I Mastered Higher Cadence [01:07:14] Chasing Cadence As A Number [01:07:47] Run Science Nerd Break: Knee Protection From High Cadence [01:08:27] What Actually Improves Cadence [01:10:00] 3 Ways To Improve Feel For Cadence [01:10:10] Practice Uphill Running Pickups [01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass [01:12:54] Run Science Nerd Break #2 - Barefoot Study [01:13:12] #3 Run With Audio Cues [01:15:29] Get 18 More Tips On Increasing Cadence [01:16:46] 3 Common Run Form Myths [01:18:33] Myth 1 - Heel Striking Is Always Bad [01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form [01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One Trick Links & Learnings 📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclass Improve your cadence with these 17 tips here - https://dlakecreates.com/cadence 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 bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel? If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products. Key Takeaways Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better. Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems. Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans. Timestamps [02:11] Simple Pre-Run Meal Ideas [03:30] Timing Your Pre-Run Meals [04:52] Why Pre-Run Nutrition Matters [05:57] Use This Easy Free Guide to Remember Everything [07:08] Post-Run Recovery Essentials [10:07] Top 5 Recovery Snacks [12:49] Hydration Basics [14:03] Electrolytes Hydration Balance [15:21] Why Hydration Is So Important [16:14] 1% Better Runner - No Pee Race Day Hydration Strategy [17:28] Use This to Hydrate Smarter [18:29] Energy Gels Explained [19:44] How to Use Gels the Right Way [21:01] Why Are Gels So Important for Runners [21:45] What Are Macros, Micros and Supplements? [23:12] Why Carbs Are the Best for Distance Runners [25:03] Protein Explained [26:17] Fat in Your Diet Explained [27:57] Micro Nutrients [29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times [30:29] Best Supplements for Runners [34:06] Losing Weight Overeating While Running [36:03] Portion Control, Counting Calories the BMR Calculator for Runners [37:47] Finish Line Thoughts Links & Learnings 📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
