The 1% Better Runner | DLake, Mike Trees & Friends

• Is Cross Training the Secret Weapon for Your Fastest Marathon?

  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 workoutLinks & 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/crosstrainDLake Runs on IG - https://instagram.com/dlakecreatesDLake 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

  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 TakeawaysThere’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 footstrikeLinks & 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/footstrikeMore on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoesIs Changing Footstrike pattern good for runners - Study -https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/DLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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  14:08
• These 3 Run Form Myths Almost Ruined My Marathon

  My form was fine… until I ran slower.Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In this episode, I break down how a mild hamstring strain led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance training, this is your blueprint.Key TakeawaysFixing form isn’t about one quick tip—it’s consistent drills and strength work.Slower running doesn’t always mean better running; form can break down at marathon pace.Heel striking isn’t always bad—overstriding is the real problem.Timestamps[00:00] How I found out my form was falling apart[00:24] Why my sprint form is perfect but marathon pace is sloppy[00:46] What led to my recurring hamstring strain[01:20] Three running myths I busted during training[03:26] The truth about heel striking[05:06] Slower paces don’t always mean better form[06:43] How I fixed overstriding with cadence and drills[07:12] Why form changes take time[08:54] New strength and mobility drills I added[11:41] Final recap: small changes = big gainsLinks & LearningsMy Adaptive Marathon Training PlanWatch and read this episode here - https://dlakecreates.com/formmythsDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.

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  13:12
• The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold

  I suck at threshold running—and that’s exactly why I train it.If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself.Key TakeawaysSub-threshold running helps you build real aerobic strength without constant high effort.Most runners either avoid this zone or run too hard—missing the adaptation.Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-termTimestamps[00:00] Final sprint breakdown and intro: “Dude. What the… I had nothing, man.”[00:31] Why I suck at threshold—and why I train it anyway[01:06] What this workout is and what you’ll learn[02:15] Warmup starts: soft surfaces + prep[02:51] Quick energy systems breakdown[03:48] What sub-threshold effort actually feels like[05:30] Free 8-week plan mention + pacing tip[06:02] Pacing = wealth-building, not burnout[07:40] “Your body doesn’t care about pace” section[09:05] What strides are and how to use them[10:16] Norwegian double threshold training shoutout[11:12] Why this training teaches discipline, not destruction[12:14] Outro CTA to download plan + join newsletterLinks & Future Learnings📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfreeLearn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttestDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507Brenton on Strava - https://www.strava.com/athletes/90260941 Hosted on Acast. See acast.com/privacy for more information.

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  13:40
• I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon

  I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day.I share how simple tests, proper tapering, and everyday habits boost my running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout.Key TakeawaysA race predictor test helps you gauge your real fitness and plan your pacing.The right taper strategy keeps you fresh without losing key fitness gains.Proper sleep, heat exposure, and targeted strength work add small edges that add up big.Timestamps[00:00:00] Introduction to the 17 tools[00:01:00] Why the race predictor test matters[00:02:15] Tapering without losing fitness[00:03:47] Importance of quality sleep[00:05:00] Using resistance bands for glute activation[00:06:03] Scheduling pre-race warmups effectively[00:07:11] Navigating common training pitfalls[00:08:10] Sauna protocols for endurance[00:10:22] Minimizing guesswork with data[00:12:15] Final thoughts on these practical toolsLinks & LearningsGet all 17 Race Day Tools Here📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more here https://dlakecreates.com/racetools-freeDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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