Get our Free 6 month plan to increase your run cadence

#Sports #Fitness #Running #DLake Creates #DLake Creates x Pod Paste #Triathlon #Cycling #Marathon #Mike Trees #Endurance Sports #Runners #Halfmarathons And #Run.nrg #Run.nrg Instagram #Running Performance

34:01

I think you could probably go back and track the stages of grief, probably that is what I went through. But I think if you do it right, you end up at acceptance. And that's where I ended up. And that's not to say that I've fully accepted the idea that the golden toad is extinct. Personally, I do still hold out hope that it could still be out there in those forests." - Trevor Ritland This conversation is with Trevor Ritland, who—along with his twin brother Kyle—authored The Golden Toad . The book chronicles their remarkable journey into Costa Rica’s cloud forest, once home to hundreds of brilliant golden toads that would emerge for just a few weeks each year—until, one day, they vanished without a trace. What began as a search for a lost species soon became something much more profound: a confrontation with ecological grief, a meditation on hope, and a powerful call to protect the natural world while we still can. Links: SpeciesUnite.com Kyle and Trevor: https://kyleandtrevor.com/ Instagram: https://www.instagram.com/adventureterm/ Goodreads - https://www.goodreads.com/book/show/222249677-the-golden-toad Amazon - https://www.amazon.com/Golden-Toad-Ecological-Mystery-Species/dp/163576996…

The 1% Better Runner | DLake & Friends « »
How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

about a year ago 18:58

MP3•Episode home

Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

Get our Free 6 month plan to increase your run cadence

Timestamps of What You’ll Learn

[00:00] Introduction: How cadence can improve your running.
[0:21] Why I’m obsessed with run cadence
[1:12] Why you should listen to me
[1:40] What You will get from this
[2:29] What is run cadence exactly?
[2:40] Why should we care about cadence?
[03:52] Over-striding explained: Why it leads to injuries like runner's knee.
[04:25] How to measure your cadence with simple tools or tech.
[05:53] The 180 steps per minute myth and its applicability.
[06:30] Adjusting cadence for different body types and heights.
[09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
[14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
[16:10] Strength training tips for building power and elasticity.
[16:42] Working with professionals to tailor your cadence improvement plan.
[18:00] Final thoughts: Long-term benefits of gradual cadence changes.

Key Takeaways

Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.

Links & Future Learnings

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

164 episodes

How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

The 1% Better Runner | DLake & Friends

published about a year ago

MP3•Episode home

Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

Get our Free 6 month plan to increase your run cadence

Timestamps of What You’ll Learn

[00:00] Introduction: How cadence can improve your running.
[0:21] Why I’m obsessed with run cadence
[1:12] Why you should listen to me
[1:40] What You will get from this
[2:29] What is run cadence exactly?
[2:40] Why should we care about cadence?
[03:52] Over-striding explained: Why it leads to injuries like runner's knee.
[04:25] How to measure your cadence with simple tools or tech.
[05:53] The 180 steps per minute myth and its applicability.
[06:30] Adjusting cadence for different body types and heights.
[09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
[14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
[16:10] Strength training tips for building power and elasticity.
[16:42] Working with professionals to tailor your cadence improvement plan.
[18:00] Final thoughts: Long-term benefits of gradual cadence changes.

Key Takeaways

Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.

Links & Future Learnings

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

164 episodes

All episodes

1
What to Eat Before and After a Run (Without Overthinking It) 16:03

2 days ago16:03

16:03

Most runners don’t fuel right and it’s costing them performance and recovery. Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you’re running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it. Key Takeaways Pre-Run Fuel: Eat simple carbs like toast with peanut butter, bananas, or oats 1-2 hours before running. Avoid high-fiber or fatty foods to prevent stomach issues. Post-Run Recovery: Aim for a 3:1 ratio of carbs to protein (like chocolate milk or a peanut butter sandwich) to refuel and repair muscles. Timing matters—eat within 30-60 minutes for best results. Easy Snack Ideas: Shelf-stable options like trail mix, tuna pouches, or a "broken shake" (oats + protein powder) make recovery simple, especially when you’re on the go. Timestamps [00:19] What You’ll Learn [01:35] What Is a Pre-Race Meal? [02:12] Simple Pre-Run Meal Ideas [02:25] How to Do a Pre-Run Meal [03:54] Timing Your Pre-Run Meals [05:13] Why Pre-Run Nutrition Matters [07:12] Use This Easy Free Guide To Remember Everything [08:23] Post-Run Recovery Essentials [11:13] Quick Note On Protein Shakes [12:16] Top 5 Recovery Snacks [15:16] Finish Line Thoughts Links & Learnings 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/5foodsfree 🎧 Listen, read and learn more here https://dlakecreates.com/nutritionprepost Learn more about 8 Best Science Backed Run Recovery Foods - https://dlakecreates.com/8foods Jordan Kain | Gutful Nutrition on Instagram https://www.instagram.com/gutful_nutrition/?hl=en Follow Me On Instagram – https://instagram.com/dlakecreates Follow My Training On Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
Why Most Runners Get Injured (And How to Fix It) 6:41

6 days ago6:41

6:41

Most running injuries don’t come from running too much—they come from running too much, too soon. This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you’re sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down. Key Takeaways Stack Fatigue Slowly Ramping volume safely over time prevents injury and builds true fitness. Strength Comes First Without a strong base (gym, plyos, drills), more running just breaks you. Zone Discipline Matters Staying in low zone 2–3 builds aerobic base—zone 4 wrecks it too early. Timestamps [00:00] Why ramping up too fast gets runners injured [00:38] The long play: boring, smart aerobic growth [01:18] Protecting the groin with incremental increases [01:53] Gym strength guidelines for injury prevention [02:35] Why some workouts do more harm than good [03:06] Form drills + plyos = the real supplements [03:40] Weekly structure: one hard workout, rest is base [04:16] Breaking up treadmill monotony while building aerobic base [04:56] Future training: two-a-days and more outside running [05:35] Why zone 4 ruins your aerobic foundation Links & Learnings 📈 Get your free 1% better 30-day Base Training & Habits Guide- https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/runinjurybrandon Deep dive on base training & How to fall in love with it - https://dlakecreates.com/base DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
Overtrained vs Undertrained - Which One Actually Wins on Race Day? 25:22

9 days ago25:22

25:22

The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking. What if you’ve been doing it all wrong—pushing too hard or not hard enough—without even realizing it? In this episode, I unpack the real difference between being slightly overtrained versus slightly undertrained and why that small distinction could make or break your next race. You’ll learn how life, stress, and even altitude play into your training choices, and more importantly, how to listen to your body before it’s too late. Whether you're juggling a busy schedule, prepping for your first marathon, or trying to maintain your edge without burning out, this episode gives you the insight to adjust, recover smarter, and stay in the game longer. Key Takeaways Going into a race slightly undertrained is often safer than going in overtrained. It helps you avoid injury, recover faster, and stay consistent in your training long term. Being a runner is about more than just workouts. It’s about finding balance—physically, mentally, and emotionally—so your running fits into your life, not takes over it. Failing is part of the process. Whether it's messing up race nutrition or overdoing mileage, each misstep is a chance to learn, adjust, and come back stronger. Timestamps [00:00] What Would You Rather: Be Slightly Overtrained or Undertrained For a Race? [00:25] Come Have a Convo In Zone 2 With Us [01:02] Why Overtraining Is Best For Racing [03:08] Why Undertraining Is Best For Racing [05:43] What's Keeping Us Healthy, Creative & Wise? [06:29] What's Keeping Remy Healthy? [07:43] What's Keeping Daren Healthy? [10:51] Use This To Get 1% Better Every Day In Your Run Life [11:40] What's Keeping Daren Creative? [15:14] What's Keeping Remy Creative? [17:20] What's Keeping Daren Wise? [21:43] What's Keeping Remy Wise? Links & Learnings 📈 Get your free 30 Day Base Training & Habits guide here - https://dlakecreates.com/basefree 🎧 Listen & read more here - https://dlakecreates.com/overundertrained Learn more about my sub 3 hour marathon adventure - https://dlakecreates.com/marathonzone2 Other This or That Episodes - https://dlakecreates.com/tot Daren on Instagram - https://instagram.com/dlakecreates Daren on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works 7:13

16 days ago7:13

7:13

What if the cross training activity you love most is actually the least effective for improving your running performance? If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days. Key Takeaways Not all cardio helps your running. Some activities like aqua jogging or the elliptical are much better for running fitness than others like swimming or group classes. The closer the activity feels to running, the better it helps your running. This is called the law of specificity—your body adapts best when training looks and feels like your goal activity. Even great cross-training can’t replace running entirely, but it helps maintain fitness during injury or off-seasons. Timestamps [00:00] What most runners get wrong about cross training [02:24] Cross training example activities ranked [00:41] Key takeaways [01:02] Full list of cross-training activities and their running specificity [02:34] Why yoga and Pilates don’t count as running-specific cross training [03:14] Use this free training guide to run smarter in the off-season or when injured [04:00] When cross training doesn’t work [04:44] The triathlete turned runner theory [05:56] Finish line thoughts Links & Learnings 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/crosstrainfree 🎧 Listen, read and learn more here https://dlakecreates.com/crosstraincrosstrainactivities Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis Daren on Instagram - https://instagram.com/dlakecreates Daren on Strava - https://www.strava.com/athletes/120507 Runner's Guide to Elliptical Training - https://lauranorrisrunning.com/runners-guide-to-the-elliptical/ How many miles equals running from other activities? - https://routeonecycling.com/how-many-miles-cycling-equals-running-the-13-ratio-is-wrong/ Hosted on Acast. See acast.com/privacy for more information.…

1
Can This Secret Workout Actually Predict Your Race Time? 11:35

23 days ago11:35

11:35

Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line. What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It’s a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I’ll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep. Key Takeaways The Rosario 800s are a smart way to test your marathon fitness by combining fast and slower 800-meter intervals without rest, showing if your race goal is realistic. This workout helps build endurance and mental strength by keeping your heart rate steady just below your threshold, which is great for race day stamina. You can adjust Rosario 800s for different race distances and experience levels, making it a flexible tool that complements other workouts like tempo runs and long runs. Timestamps [00:00] Do this workout for gains [00:29] What you will learn and use [00:54] Why you should trust me [01:19] What exactly are the Rosario 800s? [04:10] How to do Rosario 800s [06:13] Get your free sub-threshold training plan [06:51] Why this workout matters so much for distance runners [08:14] How to modify Rosario 800s for other distances [09:13] Finish line closing thoughts Links & Learnings 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/subthresholdfree 🎧 Listen, read and learn more here https://dlakecreates.com/rosario800s More about Sub Threshold Running - https://dlakecreates.com/sub-threshold-running/ What is Tempo Running - https://dlakecreates.com/tempo DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
The 7 Minute Run Warm-Up That Actually Works 16:42

4 weeks ago16:42

16:42

Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years. Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today. Timestamps [00:00] The secret to better runs: Warmups [01:20] Why warmup matters [02:23] The two types of warmups [02:39] Step 1: Wake up warmup (3-minute routine) [05:35] Free 6-week base training & habits plan [06:28] Step 2: Inside warmup (5-minute full-body routine) [07:55] Pro tips for better warmups [09:14] Step 3: Outside warmup (form drills and plyometrics) [13:00] The cool down: Why it’s essential [14:57] Final thoughts Links & Learnings 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree 🎧 Listen, read and learn more here https://dlakecreates.com/warmup Use Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyos Use this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/ How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/ DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR 15:15

5 weeks ago15:15

15:15

I trained for six months to avoid the medical tent—and still almost ended up there. After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you’ve ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your limits, and what lessons emerge when your best-laid plans collide with race-day chaos, this episode is your field guide. You’ll walk away with clarity on how to approach your own training more intelligently—and what it really takes to execute when it counts. Key Takeaways Zone 2 training works—but only to a point. It's great for building a strong base, but when it comes to marathon day, the body can still fall short if it’s not prepared for the full distance and terrain. Heart rate zones aren’t one-size-fits-all. What works on paper (or with formulas like MAF) might not match real-life results without proper testing. Success isn't just about pace—it's about adapting mid-race, knowing when to push, and when to hold back to avoid a full crash. Timestamps [00:00] Setting goals and why sub-3-hour marathons are a big deal [01:45] Race day energy matters [02:18] Lock in your pace early; if it feels too hard now, it’ll only get worse [03:50] How to improve zone two running and get faster at lower effort [04:45] Understand the running science [06:15] Where Maximum Aerobic Function falls short [07:59] When fatigue hits, adjust your goal [10:07] Finishing strong [11:14] Post-race lessons [12:57] Final thoughts on Zone 2 and what’s next Links & Learnings 📈 Get your free 1% better each day Improve your zone 2 hr training plan here - https://dlakecreates.com/zone2-free 🎧 Listen, read and learn more here https://dlakecreates.com/ballarat How to run fast and stay in zone 2/low heart rate - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/ DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
The Enshittification of Running Tech (and What We Can Do) 12:02

6 weeks ago12:02

12:02

Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter? What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights, and build a personalized, adaptive training system that actually serves you. If you’ve ever felt like your fitness tracker wasn’t keeping up, you’ll want to hear how to flip the script and train 1% better every day—with your own hybrid of human intuition and machine precision. Key Takeaways Running AI needs more personalization—it should adapt to your goals, recovery, and life stresses instead of giving generic advice. Most fitness apps focus on basic metrics like heart rate and pace but miss the personal context that makes training advice actually useful for people who've been running more than a few months. To get better insights, we need to take control of our own fitness data by exporting it, building our own dashboards, and using AI tools to find trends and make smarter training decisions. Timestamps [00:00] Why AI in fitness still doesn’t get you [00:40] The real problem with "one-size-fits-all" advice [01:34] Who these apps are really built for (hint: not experienced runners) [02:25] Why data without context fails [03:08] The better way AI could help runners [05:02] How to take control of your own data [06:38] My personal system to set real goals [07:16] What I want AI to actually do for me (my wishlist) [08:26] Using AI tools to analyze your own training data and improve [09:58] What I’m building next — a smarter, more personalized training plan Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach2 Learn more about how smart watches are lying to you https://dlakecreates.com/virtualcoach Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
Most Runners Skip This Easy Workout And Don’t Get Fast | Nicole Burnham 13:24

7 weeks ago13:24

13:24

What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid? What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like when you were a kid) plays a vital role in performance, and the quiet discipline behind showing up daily with purpose. Whether you're trying to break through a plateau or just bring more intention to your running and life, this episode will give you a smarter foundation and a system you can start today. Timestamps [00:00] What most runners skip that actually helps: Strides [01:22] What strides are and why they matter [03:10] Skipping as a warm-up tool for fast running [04:40] How to use skipping and strides in your workouts [05:34] The ego trap in training and goal setting [06:20] Why “shoulds” burn us out in running and life [07:55] What real long-term consistency looks like [09:27] Lessons from writing and how they reflect in running [10:57] The big truth: life mirrors running [11:52] What you can actually start doing today Who Is Nicole Burnham? Nicole Burnham is a RITA award-winning author of over twenty romance novels, including the popular Royal Scandals series. Before becoming a full-time writer, she earned both a J.D. and an M.A. in political science from the University of Michigan and practiced law. As an Army brat, she grew up moving around the world, which has influenced the international settings of her novels. Beyond writing, she is an avid runner (marathons and ultras are her jam!) who incorporates strides into her routine to maintain form and energy. Nicole currently resides in Boston, where she balances her writing career with regular runs on local trails. Links & Learnings 📈 Get your free 1% better 6-weeks to strides, sprints, and habits training plan - https://dlakecreates.com/ stridesfree 🎧 Listen, read and learn more here https://dlakecreates.com/nicole Get my strides, sprints, windups and run-throughs deep dive toolkit here - https://dlakecreates.com/strides Nicole Burnham Books & Website Nicole Burham on Instagram DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
Why Smartwatch & Virtual Coaches are Lame (and here’s the fix) 13:50

8 weeks ago13:50

13:50

The fitness tech industry is failing runners, and no one’s talking about it. Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what’s really wrong with how fitness data is delivered, why it’s failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you’re tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one’s for you. Key Takeaways Smartwatches track data but fail at giving useful advice: They show numbers but don't explain what to do with them or how to improve. Fitness apps reward the wrong things: They push streaks and long runs over smart training, which can lead to burnout. The best runners don't follow generic plans: Progress comes from understanding your body, not just hitting app goals. Timestamps [00:00] Why smartwatches and virtual coaches aren't working [00:40] What You’ll Learn [01:23] The problem with "training unproductive" messages [02:15] What apps track vs. what runners really need [03:07] Why running apps don’t ask about your goals [04:12] How Did We Get Into This Virtual Coaching Mess? [06:36] The Cater To The Average Trap [08:14] How custom heart rate zones can mess up your fitness score [09:35] How gamification creates burnout and pressure [10:39] What a better app could actually look like Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach Learn more about how smart watches are lying to you https://dlakecreates.com/smartwatch Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners 23:42

9 weeks ago23:42

23:42

Sprinting might be the most dangerous—and most effective—thing you’re not doing. In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed. Key Takeaways Skipping is a low-impact, high-value movement that primes the nervous system for speed. Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week. You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity. Timestamps [00:00] Intro — why fast running matters for distance runners [01:13] How This Episode Will Work [01:37] Why Skipping [03:50] Why Skipping Is Your New Best Friend [06:42] What Are Strides, Sprints, Windups, and Run Throughs [07:56] How to Do All of Them [10:53] Why Strides Important [12:17] Sprints [15:28] When to Do Windups [17:11] Why Running Fast Matters [19:34] How to Stay Injury Free [21:37] The Finish Line: Concluding Thoughts Links & Learnings 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree Everything you need to know about Energy Systems - https://dlakecreates.com/energy DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/ Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full Hosted on Acast. See acast.com/privacy for more information.…

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This Long Run Didn’t Go to Plan… And That’s the Point 8:31

10 weeks ago8:31

8:31

Are you training to feel good, or are you training to actually get better? We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits. Key Takeaways Messing up your fueling in training helps you avoid race-day disasters. Controlled chaos in long runs builds more confidence than perfect sessions. Gut training isn’t optional—it’s a skill every runner should practice. Timestamps [00:00] Why we deliberately messed up fueling [00:26] Controlled chaos vs. perfect sessions [01:02] Intro to free zone 2 training plan [01:47] Breaking down the progression run [02:41] Early miles and pacing updates [03:24] Surprising lesson on hip alignment [04:19] Mid-run check-in and mindset [05:24] Prepping for race-pace effort [06:15] Watchless pacing challenge [07:00] Final gut issues and takeaways [08:05] Free resources and next steps Links & Future Learnings 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/ More on Brenton - https://dlakecreates.com/brenton DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Is Cross Training the Secret Weapon for Your Fastest Marathon? 7:03

11 weeks ago7:03

7:03

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong. This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook. Timestamps [00:00] Why cross-training isn’t just for injuries [00:06] The #1 way to boost mileage without breaking down [00:14] My old thinking (and why it was wrong) [00:19] Your heart adapts way faster than your joints [00:31] Why runners feel fine… until they break [01:41] The big “aha” moment that changed everything [03:53] How I’m using aqua jogging + elliptical to train smarter [04:44] Why walking might beat cycling for runners [05:14] How cross-training improves recovery between workouts [05:48] The final question to ask yourself about every workout Links & Future Learnings 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike 14:08

12 weeks ago14:08

14:08

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race? Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it. Key Takeaways There’s no perfect foot strike, but overstriding is always bad. Different footstrike styles load the body differently—find what works best for you . Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways. Timestamps [00:00] Why 80,000 steps per marathon matter [00:24] What you’ll learn about footstrike in this episode [01:20] Why heel striking isn’t always bad [02:16] Deep science: overstriding slows you down [03:39] The pros and cons of forefoot striking [04:52] How your Achilles works like a rubber band [05:46] Midfoot strike explained [07:03] Free cadence + footstrike training plan [08:03] How shoe heel drop affects running [12:08] The real issue: overstriding, not footstrike Links & Future Learnings 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/footstrike More on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoes Is Changing Footstrike pattern good for runners - Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/ DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
These 3 Run Form Myths Almost Ruined My Marathon 13:12

13 weeks ago13:12