The 1% Better Runner with DLake

VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.

If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they’re pushing hard), and how to dial in the right speed using free tools and recent race data—so your intervals finally deliver results without burning you out.

Key Takeaways
True VO2 max training is about hitting a specific, fast pace, not just getting your heart rate into a certain zone. Using pace is the only way to guarantee you trigger the right adaptations.
You must base your workout speeds on what you can run right now, not what you wish you could run. Using a goal pace that's too fast will ruin your workout and your progress.
The magic happens in efforts under 5 minutes. Going longer lets lactic acid build up too much, which changes the entire purpose of the workout from improving VO2 max to just surviving.

Timestamps
[00:25] What You'll Learn
[01:20] Vo2 Max Pace vs Vo2 Max Heart Rate
[05:36] Use This to Improve Your Vo2 Max
[06:22] How to Find Your Actual Vo2Max Pace
[09:20] The Two Pacing Mistakes
[11:09] Vo2 Max Myths Busted
[13:40] Go Deeper on Vo2 Max with This

Links & Learnings
📈 Get your free Increase Vo2Max Training Plan here: https://dlakecreates.com/vo2maxfree
🎧 Listen, read and learn more here: https://dlakecreates.com/notvo2max
This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best.

Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'll learn why that static stretching ritual could be sapping your power, discover what you should be doing instead to wake up your muscles and nervous system, and get a clear, simple plan to transform how you prepare your body to run faster and feel better from the very first step.

Key Takeaways
Ditch the static stretch before your run. It doesn't prevent injuries and it makes you weaker. Switch to a dynamic warmup instead.
Flexibility and mobility are not the same. Flexibility is passive stretching; mobility is active, controlled movement. Runners need mobility.
Stretch after your run, not before. Your muscles are warm then, which is the right time to gently work on long-term flexibility.
Timestamps
[00:22] What You'll Learn
[01:08] What Is Flexibility vs Mobility
[02:16] Why We Started Stretching Pre Runs?
[03:17] What Should You Do Instead of Static Stretching?
[04:45] Use This to Warm Up the Smart Way
[05:33] What About Post-Run Stretching?
[07:44] What the Science Says
[08:39] Why Runners Need Stiffness, Not Looseness
[10:25] Use This to Warm Up Smarter

Links & Learnings
📈 Get your free warmup the smart way training plan - https://dlakecreates.com/warmupfree
🎧 Listen, read and learn more here- https://dlakecreates.com/stretching
The 7 Minute Run Warm-Up That Actually Works - https://dlakecreates.com/warmup
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 runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?

If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what cadence really is, why it matters more than you think, and how to adjust it in a way that actually sticks without risking injury. You’ll walk away knowing how to measure it, what range makes sense for your body, and the smart, sustainable way to improve it over time.

Key Takeaways
Cadence is how many steps you take per minute. A smoother, quicker rhythm helps your foot land under your body, reducing impact and making running feel easier.
Don't jump straight to a high number. Aim to increase your steps per minute by just 3-5% at a time over weeks and months so your body can safely adapt.
Forget the myth that everyone needs 180 steps per minute. The real goal is to find a cadence that makes your stride smoother and wastes less energy at your own pace.

Timestamps
[00:16] What you'll learn
[01:03] What Cadence Actually Is (and Why It Matters)
[01:33] What Happens If Cadence Is Low
[02:49] How to Measure Your Cadence Today
[03:46] Understanding The Science Behind Improving Cadence
[04:16] Use This To Increase Your Cadence
[05:20] The Smart Way To Increase Cadence
[08:54] What to Avoid When Increasing Cadence
[11:51] Use these 17 Tips To Increase Your Cadence The Smart Way

Links & Learnings
📈 Get your free Increase Cadence & Habits Plan here: https://dlakecreates.com/cadencefree
🎧 Listen, read and learn more here: https://dlakecreates.com/cadencenew
3 Easy Tips to Fix Your Run Form in 7 Minutes - https://dlakecreates.com/overstriding
How To Use Spotify, Music & DJ Mixes To Run With Higher Cadence - https://dlakecreates.com/cadencemusic
Most Runners Are Doing A-Skips Wrong (Are You?) - https://dlakecreates.com/askips
Why Pro Runners Do This But You Don’t? - https://dlakecreates.com/strideswithme
Run Cadence Ultimate Guide - https://dlakecreates.com/improve-running-cadence-tips
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 think you know about running easy is actually making you slower and more exhausted?

In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when to rely on your heart rate monitor and—just as importantly—when to ignore it completely to get the most out of your hard workouts.

Key Takeaways
Running the same pace doesn’t always mean the same effort. Heart rate shows when your body is working harder because of stress, poor sleep, heat, or fatigue.
Most runners think they are running easy when they are not. Using heart rate and the talk test together helps you slow down enough to actually build fitness.
Heart rate is a powerful tool for easy and recovery runs, but it breaks down during short, hard efforts. Knowing when to ignore heart rate is just as important as knowing when to use it.

Timestamps
[00:27] What You'll Learn
[01:33] What Heart Rate Training Is + Why It Works
[02:59] Why HR Training Works
[03:54] Use This To Run Faster
[04:49] How to Actually Use It - Step 1: Find Your Easy Heart Rate Range
[06:24] Step 2 - Use The Talk Test
[07:10] Step 3 - How To Do This
[07:37] Step 4 - Ignore Heart Rate On Hard Days
[08:38] Gear That You'll Need
[10:54] The Mistakes Everyone Makes: Mistake 1
[11:15] Mistake 2 - Obsessing Over Hitting The Right Pace
[11:57] Mistake 3 - Use HR For Everything
[12:07] Mistake 4 – Expecting Instant Results
[12:36] Use This To Run and Farther Faster with Little Effort

Links & Learnings
📈 Get your free run at low heart rate zone 2 training plan here https://dlakecreates.com/zone2free
🎧 Listen, read and learn more here https://dlakecreates.com/hrtraining
Run Farther… Without That ‘Why Am I Dying?’ Feeling | Base Training - https://dlakecreates.com/base2
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 real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

Key Takeaways
The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

Timestamps
[00:19] What You'll Learn
[01:06] Why Walking Comes First
[02:47] The 3-Day Plan
[03:28] Week 1
[04:20] Week 2
[04:33] Week 3
[04:46] Week 4
[05:06] Week 5
[05:38] Use This to Start Running
[06:29] Why Running Is Different
[08:01] Build the Body | The Three Must Do Exercises for Runners
[09:35] The Mindset Reset
[11:26] Use This to Do Long Runs the Right Way

Links & Learnings
📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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