Explorez tous les épisodes du podcast The 1% Better Runner with DLake
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The 3 Runs That Make You Faster When You Only Have 3 Days
22 oct. 2026
00:08:18
If you only run three days a week, making all three runs easy is the fastest way to stay slow.
Two runners can train the same three days a week, and one keeps getting faster while the other stays stuck for months. In this episode, you'll hear why more easy running is the wrong fix when you only have three days. You'll also learn the three runs that move the needle, how hard each one should feel, and two tiny add-on days almost nobody talks about. It matters because three easy runs is a watered-down version of a plan built for someone with double your time. By the end, you'll know which runner you are, and you'll have a free 30-day plan to put it into action.
Key Takeaways
Easy running only pays off when you have the volume, and three days don't give you that. So stop making all three runs easy and give each one its own job.
Your three runs are a fast day (short intervals, seven or eight out of 10), a moderate day (five or six out of 10) and a long easy day of 60 to 90 minutes. So match the effort to the day, and keep your moderate day comfortably hard, never 5K pace.
Two short strength sessions and a few strides add about 40 minutes to your week and make you more efficient without running more. So do your strength right after your moderate and long runs, and finish a run with a few strides.
Timestamps
[00:00] Can 3 Days a Week Make You Faster?
[00:58] Does Easy Running Work With Only 3 Days?
[01:41] What Is the Gray Zone Trap?
[03:12] What Should Your Fast Day Look Like?
[04:01] How Hard Should Your Moderate Run Feel?
[04:24] Tempo Run vs Gray Zone: What's the Difference?
Why I Tell Runners to Sprint at the End of Easy Runs
15 oct. 2026
00:11:53
15 seconds at the end of your run can wake your legs up. Most runners skip it because it feels too small.
Ever finish a run feeling flat and heavy and just glad it’s over? Nicole Burnham, an author and marathon runner from the Boston area, and I get into the small step at the end of a run that most runners skip. You’ll hear why it feels too small to matter, how sprinters think about warming up, and why chasing the wrong goals wears you down. It matters because a tiny change at the end of your run can change how the rest of your day feels. Listen in, then try it on your next run.
Key Takeaways
Strides are 10 to 25 second bursts at the end of a run, at about 80 to 90% effort. Add a few after your next run, stay tall and smooth, and notice how awake your legs feel.
Sprinters warm up by skipping, not jogging, so skipping is the easy first step toward speed. Skip for 20 seconds, walk for 40, and repeat three to four times before your strides.
The “shoulds” push you to chase goals that don’t fit you. Pick one goal that works for you today, not the one your past self or your followers expect.
Timestamps
[00:00] Hook and episode preview
[00:27] Intro and meet Nicole Burnham
[00:49] Nicole, the Sydney Marathon and strides
[01:14] What strides are
[01:47] Nicole on turnover and muscle
[02:23] Terminology: strides, sprints, windups
[03:17] Skipping and Stuart McMillan
[04:24] The skip and stride workout
[05:06] Ego and the should trap
[06:37] Freebie pitch: strides training plan and newsletter (starts inside this line, after the ego wrap-up)
[07:17] Learn how to do strides now with this free plan
Chasing 180 steps per minute won't fix your overstriding. Shorter steps and driving your knees up will.
Most runners are told a higher cadence is the answer to overstriding. In this episode, I explain why that advice leaves so many runners stuck and what actually changes where your foot lands. You'll hear a 30-second test to run on your next easy run, and why your heart rate can jump when you try to fix this. I also share the weak spot I missed for eight months, even though I was sure my form was solid. You'll leave with a plan for this week and a realistic timeline for making the change stick.
Key Takeaways
1. Cadence is a symptom of good form, not the cause. Shorten your steps and drive your knees up from your hips, and your cadence will rise on its own.
2. If your heart rate jumps when you raise your cadence, you likely sped up without shortening your stride. On your next easy run, hold your pace for 30 seconds with quicker, lighter, shorter steps, and reset if your pace jumps.
3. Fixing overstriding takes six to 12 months, not six weeks, because your body needs time to catch up to your new form. Do your drills before runs two or three times a week, train your hip flexors twice a week, and judge your progress at six months.
Timestamps
- [00:00] Why Is Overstriding So Hard to Fix?
- [00:48] Does Higher Cadence Fix Overstriding?
- [02:21] What Actually Fixes Overstriding?
- [02:40] Can You Overstride at a Fast Pace?
- [03:34] What Does Good Knee Drive Feel Like?
- [06:34] Which Drills Fix Overstriding?
- [07:45] Why Does My Heart Rate Jump With Cadence?
- [09:12] What Is the 30-Second Cadence Hack?
- [09:47] What Does the Science Say About Cadence?
- [10:07] Why Does Fixing Overstriding Take Patience?
- [11:46] Why Does Cadence Change With Speed?
- [13:34] How Long Does Fixing Overstriding Take?
Links & Learnings
📈 Get Your Free 6-Month Increase Cadence Training Plan Here - https://dlakecreates.com/cadencefree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/overstriding2
Heiderscheit et al., 2011 step rate study https://pubmed.ncbi.nlm.nih.gov/20581720/
Daniel Lieberman's Harvard study on reaching the foot out https://www.nature.com/articles/nature03052
The 1% Better Runner Book (early access): https://dlakecreates.com/bookaccessyt
Run Form Master Class: https://dlakecreates.com/running-form-fixes/
The VO2 Max Trick That Finally Made My Watch Useless
05 oct. 2026
00:12:03
One number predicts how fast you can race and how long you'll live.
It's your VO2 max, and you can train it. VO2 max is the number runners chase for race times and sports scientists track for how long people live. In this episode, I explain what it actually measures, why it matters even if you never race, and how to start raising it without hurting yourself. You'll also see why your watch number is only an estimate and a simple way to track how your body responds to your training and eating.
3 KEY IDEAS
Your Ceiling: Every pace you run, from easy jogs to sprints, lives under your VO2 max, so raising it gives you more room for everything.
Speed And Lifespan: The same number that predicts your race times also lines up with how long and how well you live.
Base Then Intervals: Build an easy zone 2 base first, then add a small, sharp dose of hard intervals on top.
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
The Real Reason Your Run Form Goes Blah (It's Not What You Think)
29 juin 2026
00:09:08
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
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.
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)
Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)
16 juin 2026
01:18:02
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
Sauna Is Legal Doping and Most Runners Have No Idea
11 juin 2026
00:15:36
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
The Dangerous Level of Half Marathoners No One Talks About
08 juin 2026
00:12:08
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.
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
The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone
01 juin 2026
00:11:04
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
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
Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)
25 mai 2026
00:19:32
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
I Tested 7 Breathing Methods for Runners (Only 2 Work)
21 mai 2026
00:16:27
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
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
What Running Actually Does To Your Body (No One Talks About This)
14 mai 2026
00:23:12
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
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.
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
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
Your Commute Is Secretly Killing Your Fitness (Here's the Fix)
30 avr. 2026
00:17:35
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
20 Magical Run Form Fixes in 90 Minutes (Masterclass)
27 avr. 2026
01:27:39
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
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
What if the thing slowing your progress isn’t your training plan, but the recovery habits you trust the most?
I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps you recover, what only feels helpful, and why that difference matters if you want to stay healthy, run faster, and keep improving long term. You’ll learn where tools like foam rollers, ice baths, massage guns, compression gear, and red light therapy really fit, plus the overlooked habits that create real progress. If you’ve ever wondered whether you need more gadgets or just a better system, this episode will help you focus on what works and use it in a smarter way.
Timestamps
[00:39] What You'll Learn
[01:37] Foam Rolling Actually Work?
[02:44] Icing Legs Post Run Work?
[04:36] Use This Recovery Guide To Crush Your Run
[05:28] Does Massage Gun Do Anything?
[06:29] Compression Gear Science?
[08:16] When Feeling Meets Real Performance
[10:21] Use This Technology To Actually Recover
[11:23] What Actually Moves The Needle
[15:30] Learn More About Recovery Here
Key Takeaways
Not every popular recovery tool delivers the results people claim. Some can help you feel better, but that does not always mean they improve performance or speed recovery.
Belief and routine matter more than many runners realize. A consistent post-run ritual can calm your body, lower stress, and help you show up fresher for the next session.
The biggest recovery wins usually come from basics done well. Smart training, strength work, sleep, nutrition, down weeks, and patience beat expensive gear over time.
If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)
16 avr. 2026
00:08:07
What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?
Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference.
Key Takeaways
The 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.
Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.
The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.
Timestamps
[01:11] Starting The 12x400m Workout
[01:54] Rep/Interval #1
[02:06] Rep/Interval #2
[02:35] Effort - This Should Be Comfortably Hard
[02:59] Shoes I'm Wearing
[03:18] Rep/Interval #4
[03:32] Use This Workout To Improve Your Vo2 Max
[03:47] Humidity, Heart Rate, Speed And Vvo2 Max
[04:30] Rep/Interval #6
[05:15] Traps To Avoid
[05:44] Why Heart Rate Drift Is Good For This Workout
The Dangerous Level of Strava Runners No One Talks About
13 avr. 2026
00:13:29
What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?
Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running.
Key Takeaways
Not all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.
Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.
There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.
Timestamps
[00:29] What You'll Learn
[01:10] Level 1: Doesn't Know What Strava Is
[02:44] Use This Free Course To Better Understand Strava
You're Doing 10K Training Wrong, And It's Keeping You Stuck
09 avr. 2026
00:21:46
Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely.
If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps that blow up most race attempts and a simple week-by-week framework to pull it all together.
Key Takeaways
Your 5K time predicts your 10K ceiling. Multiply your 5K time by 2.08 to get your predicted 10K. Improve one, and the other follows.
Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.
Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.
Timestamps
[00:33] What You'll Learn
[02:02] Why the 10k Is Such a Great Race
[04:43] Use This to Run a Faster 10k
[06:21] The 5k Connection — Your Hidden Ceiling
[08:40] The 10k Training: 4 Run Types
[14:08] Trap to Avoid
[17:41] Treat Recovery As a Priority
[19:02] Use This Formula After Races/Runs to Evaluate Your Effort
What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?
If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that effortless “bounce” elite runners seem to have and how to make it part of your routine without overcomplicating your training.
Key Takeaways
Running form alone doesn’t make you faster. What really changes how you feel is building elastic power so your body can bounce instead of absorb impact.
Focus on three simple plyometric drills that train different parts of the running motion. Together, they build rhythm, coordination, and forward power in a way regular running doesn’t.
Keep it consistent by doing short, repeatable routines before every run. Small efforts done often create better results than occasional intense workouts.
Timestamps
[00:17] What You'll Learn
[01:11] The Problem With Form Obsession
[02:56] Use This To Do Plyos Everyday Easily
[03:18] Form Drills Vs Plyos
[03:55] Drill #1 - Pogos
[07:07] Drill #2 - Skips
[09:14] How Running Works With These Drills
[10:19] Drill #3 - Bounders
[12:16] How To Add These To Your Runs
[13:07] Add In These 3 Other Drills To Run With Better Run
Zone 2 Training Is Useless Without This One Test | MAF Test
02 avr. 2026
00:13:22
Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.
If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.
In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.
Key Takeaways
Zone two training works best when measured by heart rate, not just pace or effort.
Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
Consistency over months is key—small, gradual progress leads to big gains without burnout.
Timestamps
[00:18] What You'll Learn
[01:36] Mistake of Zone 2/MAF Pacing
[04:05] Use This Training Plan to Improve Your Zone 2
I'm a Running Coach — Here's Why You Don't Need One
30 mars 2026
00:15:11
Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.
If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time.
Key Takeaways
Focus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.
Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.
Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.
Timestamps
[00:10] What You'll Learn
[01:03] The 3 Ingredients Every Self-Coached Runner Needs
[02:17] Ingredient 1: Know What Level Your At
[04:46] Use This To Become an Expert Self-Coached Runner
What if skipping the traditional long run is actually the key to unlocking your true speed potential?
After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you.
Key Takeaways
Cutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.
Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.
Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.
Timestamps
[00:19] What You'll Learn
[00:48] What I'm Doing Different
[01:47] How the long run changes
[02:28] How I'm Feeling
[03:04] A Sample of My Training Week
[03:55] Why I suck at the marathon
[04:39] Picking The Right Surface / My Achilles
[04:39] Minimizing Injury Risk / The challenge of adding in more running
What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?
You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward.
Key Takeaways
More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.
You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.
Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.
Timestamps
00:37] What You'll Learn
[01:15] How I Gained Fat While Running
[02:06] What Is Calorie Deficit
[03:36] What Does Eating Too Much Look Like?
[05:57] How to Fuel and Hydrate Properly for Running
[06:25] What Fat Burning Really Is
[07:28] How I Fixed the Run Too Much Problem
[09:06] What a Pro Run Coach Thinks Can Fix It
[10:46] What Is a Calorie?
[11:45] Why We Can't Just Rely on Calories for Running
[13:29] How to Not Overeat When I Run
[15:03] Use This to Understand Running Nutrition Better
Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is.
If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're failing because you've been training for a marathon disguised as a half marathon plan. I break down why the sub two hour half is fundamentally an aerobic race, why most training approaches get it backwards, and exactly how to structure your weeks so mile 16 doesn't destroy you anymore.
Key Takeaways
Running a sub two hour half marathon is mostly aerobic—training harder isn’t the answer, training smarter is.
The three workouts that matter: easy aerobic runs, a quality threshold or VO₂ max session, and a structured long run.
A pacing strategy and taper are just as critical as the workouts; patience early lets you finish strong.
The Injury That Ends Running Careers (It's Not What You Think)
20 mars 2026
00:14:38
Most runners don’t quit because they hate running—they quit because they never saw the injury coming.
In this episode, I break down the invisible gap between your cardiovascular fitness and your connective tissue strength that leads to preventable overuse injuries, and I share a practical framework to catch warning signs early so you can adjust your training before a minor niggle turns into a season-ending crisis. You'll learn how to distinguish between normal tightness and actual damage, implement immediate strength strategies to stay on your feet, and shift your mindset from fearing pain to managing it like a pro, ensuring you keep running for decades rather than becoming someone who "used to run."
Key Takeaways
Your heart and lungs get fit much faster than your tendons and bones, creating a dangerous window where you feel ready to run more but your body isn't structurally prepared to handle the load.
Most runners ignore early warning signs until the pain lasts through the entire run, so you must reduce your volume immediately at the first hint of discomfort to avoid long-term damage.
Quitting running usually happens because of an identity crisis after an injury, not the injury itself, so building a history of overcoming small setbacks is the key to staying a runner for life.
Timestamps
[00:34] What You'll Learn
[01:22] How and Why Runners Get and Stay Injured
[02:43] The Injury/Recovery Trap
[04:22] Get This Free Course To Avoid Injury
[05:31] The 4 Stages Of Injury
[09:03] How I Figured This Injury Thing Out
[11:45] Use This To Run Faster Farther Easier
[12:27] The Dark Part People Don't Talk About
[13:42] Use These 10 Gym Workouts To Stop Injuries
Why do comfortable shoes in the store often lead to chronic pain years later? It all comes down to what you don't feel when you try them on.
If you care about running not just this season but 10, 20, even 30 years from now, this episode will change how you look at your shoes. I break down the simple system I use to choose the right shoe based on heel drop, injury history, and long term foot health, not hype or what feels good in the store. I explain why cushioning is misunderstood, how super shoes can both help and hurt you, and why your Achilles becomes more vulnerable as you age. You’ll learn how to think about low versus high heel drop, when to rotate them, and how to build a three shoe system that supports performance without sacrificing durability.
Key Takeaways
Heel drop changes how stress moves through your body. Higher drops can ease strain on your Achilles, while lower drops can shift more load to your calves and feet.
Super shoes can improve speed, but they wear out quickly and may switch off key muscles if used every day. Use them with intention, not as your default trainer.
Fat pads, tendons, and small stabilizing muscles do not last forever. If you want to keep improving 1% at a time, you have to protect and strengthen your foundation now.
Why the Same Pace Feels Easy 1 Day and Death the Next
16 mars 2026
00:13:10
Running harder isn’t the secret to getting faster, and if you keep pushing every workout, you might be training the wrong fuel tank entirely.
If you’ve ever felt unstoppable on one run and completely drained on the next at the exact same pace, this episode will explain why. I break down the three energy systems that power your running, how they work together, and why most runners spend too much time training the wrong one. You’ll learn why running harder isn’t always the answer, what actually builds long-term speed and endurance, and how to adjust your training this week so you stop burning out and start progressing with purpose.
Key Takeaways
You have three energy systems, not one: Your body uses short bursts (ATP-PC), hard efforts (anaerobic), and steady endurance (aerobic) to fuel your runs. Most distance runners rely too much on the hard-effort system and ignore the one that really drives performance.
Your aerobic system powers almost everything: Even your 5K is mostly aerobic, not all-out anaerobic like it feels. If you want to run faster and longer, you need to build your aerobic base first.
Training smarter beats training harder: Living in high-intensity workouts leads to plateaus and burnout. When you train each system the right way and at the right time, you improve without constantly feeling exhausted.
Timestamps
[01:14] Why Runners Train Wrong
[03:52] When ATP Fires
[05:46] Use This To Run Farther Faster With Less Effort
[06:46] System 2: Glycolytic/Anaerobic (The Sugar Burner)
Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other.
What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish line and how a single pacing mistake can turn a goal race into a battle for survival. This episode breaks down the technical and psychological shifts needed to move from just "running fast" to actually "racing," providing a blueprint for analyzing your own data without letting emotions cloud your progress.
Key Takeaways
Racing is a skill separate from fitness that requires practice under pressure. You cannot learn to handle pain and panic solely through solo time trials.
Going out too fast early in a race often leads to slowing down too much later. Finding a smooth rhythm matters more than trying to force a perfect pace from the start.
Your form breaks down when you get tired, so you need tools to maintain cadence. Using music or cues can help keep your steps quick even when your legs feel heavy.
Most Runners Train Too Hard—Here's What Elite Runners Do Instead
11 mars 2026
00:12:19
Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.
If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a 17-minute 5K through a chaotic training block. You'll learn what speed reserve actually is, why most runners are lifting wrong for their goals, and how to train for that finishing kick without complicated equipment or endless hours in the gym.
Key Takeaways
Endurance is only part of the equation: If you want to finish races strong, you need more than aerobic fitness. Building power increases your speed reserve so your race pace feels easier and you still have a kick left at the end.
Lifting for runners is about intent, not just reps: Moving moderate to heavy weight fast and controlled trains your body to produce force quickly. That translates to better acceleration, stronger hills, and smoother form late in races.
Testing and progression matter: When you measure power, adjust exercises to fit your body, and progress the right way, you get results without unnecessary strain. Strength work becomes a tool that supports your running instead of competing with it.
Timestamps
[00:27] What You'll Learn
[01:08] Why Runners Should Lift Like This
[02:44] What Is Speed Strength
[03:25] Use This to Be a Stronger Runner
[04:10] What Was I Missing in My Strength Routine?
[04:50] My Background
[05:26] Defining Power and Speed
[06:32] What Happened in My First Test
[08:24] How to Do the Pro Lifting Protocol
[09:07] Why No Back Squats?
[09:54] Did It Actually Work?
[11:34] Do These 5 Bodyweight Workouts If You're New to Strength
The Real Reason You’re Shuffling (And How to Fix It)
09 mars 2026
00:15:11
Most runners don’t lose form because they’re weak. They lose it because they never trained their nervous system to hold it.
If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I walk you through a simple pre-run system that takes just a few minutes, explain the movement phases of running in plain language, and show you how to build better mechanics without obsessing over cues mid-race. This is about training your nervous system, not just thinking about posture, so your body knows what to do automatically when it matters most.
Key Takeaways
If your form only works when you’re fresh, it’s not trained yet. You need to practice movement patterns before you run so your body defaults to them under fatigue.
Vertical bounce, forward lean, heel lift, and knee drive all work together. When you isolate and train each phase, your stride becomes more efficient and powerful.
Just a few minutes of focused drills before a run can prime your nervous system. Over time, this makes smooth, strong form feel automatic instead of forced
Timestamps
[00:15] What You'll Learn
[00:55] The Real Problem With 'Fixing' Form
[03:19] How Running Actually Works
[04:19] Use This Free Training Plan To Do The 3 Drills Now
What if the race you’re avoiding is the one that unlocks your marathon speed?
Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it.
Key Takeaways
Short races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.
Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.
You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.
Timestamps
[00:32] What You’ll Learn
[01:10] Why 5K Helps The Marathon
[02:09] Use This Marathon Training Plan To Schedule 5Ks Right
[02:38] Lactate Tolerance Training
[03:37] Use This One Thing To Stop Getting INjured
[05:28] What Did Brenton Actually Do?
[06:53] Use This To Run A Faster Marathon & 5K
Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)
04 mars 2026
00:34:54
You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.
If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it, train it without burning out, and avoid the common mistakes that quietly stall progress. If you’ve ever felt fit but couldn’t translate that fitness into faster times, this will help you close that gap with practical, repeatable strategies you can start applying right away.
Key Takeaways
You can build a big aerobic engine, but threshold is what teaches you how to use it at race effort. Without it, your training stays strong but your race results stall.
Going too hard, skipping base training, or doing it while exhausted turns threshold into wasted effort. When done right, it becomes controlled, repeatable, and sustainable work.
Simple field tests, race data, and structured workouts can get you close enough to train effectively. Precision helps, but consistency matters more.
Timestamps
[00:23] What You'll Learn
[01:27] Understanding Lactate Threshold
[01:54] Four Key Fun Run Science Facts About Lactate
[03:23] What Happens When You Train At Threshold
[03:57] Use This To Find Your Threshold
[04:45] Why Threshold Sits At The Center Of Your Training
[05:27] Three Ways to Train Threshold
[08:22] The One Thing Injured Runners Need
[09:58] Metaphors To Help Threshold Make Sense
[10:51] The 5 Dumbest Threshold Mistakes
[11:45] Mistake Number 2 - Skipping The Aerobic Base Phase
[12:37] Mistake #3: Doing Threshold While You're Fatigued
[13:44] Use This To Find Your Threshold And Train Smarter
[14:11] Mistake #4 - Calling Everything Threshold
[15:28] Mistake #5 Doing It Every Week Forever
[16:42] Bonus Tip - Do Threshold Runs In The Same Consistent Place
[17:29] The Difference Between Zone Two Threshold And VO Two Max.
[18:00] Zone 2: The Foundation Of Aerobic Base Building
[18:47] Run Science Nerd Break: Threshold Fun Facts
[20:06] Defining Vo2 Max And Why It's So Important
[20:39] Run Science Nerd Break - Aerobic Vs Anaerobic
[22:04] Use This Cheat Sheet To Train Your Sub Threshold
[22:32] My Vo2 Max Lactate Threshold Test Results
[24:07] Why This All Matters For Runners
[25:42] How I'm Training After The Test
[28:40] Number Three Best Threshold Test - Online Calculators/Race Data
[30:06] Number 2 Best Threshold Test - Field Test
[31:26] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
[33:36] What I Learned Doing Them All
Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
What Running REALLY Does to Your Body (Nobody Explains This)
02 mars 2026
00:10:06
Running doesn't destroy your body—sitting on the couch for 30 years does.
If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future.
Key Takeaways
Consistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.
Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.
Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.
Timestamps
[00:33] What You'll Learn
[01:12] The Body Changes
[03:04] Always Tell Yourself a Believable Future Story
[04:07] Pillar 1: Load Slowly
[05:29] Use This To Run Without Injury or Burnout Forever
[06:32] Pillar 2: Run Slow
[07:51] Pillar 3: Recovery Is Training
[08:50] How Runners Can Keep Showing Up
[09:36] How to Really Start Running (Even if You Took a Break)
You’ll Never Break a 25 Minute 5k Training Like This
27 févr. 2026
00:16:50
Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.
If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small shifts in your weekly setup can unlock real speed. It’s about training with intention, protecting your energy, and finally giving your body the right signals to improve—without burning yourself out in the process.
Key Takeaways
Most runners get stuck because their "easy" runs are actually moderate efforts that prevent full recovery, so you must slow down to a conversational pace to build the aerobic engine needed for speed.
Your hard workout days need to be genuinely challenging but repeatable, focusing on finishing every rep at goal pace while feeling like you could have done one or two more.
Swapping a random mix of runs for a balanced four-day schedule with dedicated rest, strength training, and a proper taper will keep you fresh and ready to race your best time.
Timestamps
[00:32] What You’ll Learn
[01:16] The Actual Problem
[02:49] The Test To Run Easy
[04:19] Use This To Run A Fast 5K
[04:55] The Training Split That Works
[08:11] Vo2 Max Speed Work For Sub-25
[12:04] Mistakes To Avoid
Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.
If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.
Key Takeaways
Capping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.
Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.
Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.
Timestamps
[00:15] What You'll Learn
[01:05] Change 1: I Replaced Long Runs with Smarter Volume
[03:10] Use This to Run Injury Free
[03:47] Change 2: The 3-5% Rule Kept Me Fresh
[04:31] Change 3: Cross-Training Unlocked Base Without the Damage
[07:39] How to Really Run Long Runs When You're Ready
What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?
Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing how to structure your shoe rotation, when to upgrade, and how to use each pair with intention so every run feels smoother and more purposeful.
Key Takeaways
Most runners buy shoes in the wrong order and end up wasting money on pairs they rarely use. Starting with the right everyday shoe builds comfort, durability, and consistency first.
Rotating different types of shoes helps reduce injury risk because each pair stresses the body in a slightly different way. It’s not about one perfect shoe, it’s about having the right mix.
Speed and race shoes should only come after you’ve built mileage and consistency. Saving them for key workouts and race day keeps them effective and extends their lifespan.
Timestamps
[00:26] What You'll Learn
[01:16] The Mistake
[01:59] The Science
[02:32] The 3 Running Shoes You Need
[04:15] Know What Shoe to Use on Each Run
[05:12] Second Shoe You Add: The Fun One
[06:32] Third and Last Shoe You Buy: The Weapon
[08:11] The Brand Examples
[09:03] Use This to Pick the Right Shoes for Your Next Training Block
Your Marathon Plan Is Backwards - Here’s the Correct Order
17 févr. 2026
00:19:42
What if the reason your easy runs feel hard is because you’re doing too much, too soon?
Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed work early on, and how following the right sequence helps you stay healthy, consistent, and confident all the way to race day.
Key Takeaways
Marathon training works best when it follows a clear order, starting with easy runs, long runs, and threshold work before adding speed. Skipping this order is one of the fastest ways to get injured or burned out.
Easy runs and long runs are not filler workouts. They build the aerobic base that lets your body recover, adapt, and handle harder training later.
Speed work only helps once your foundation is solid. Without a base, harder workouts create damage faster than your body can rebuild.
Timestamps
[00:34] What You'll Learn
[01:47] The Problem
[04:10] Use This To Crush Your Next Marathon
[05:17] The Solution: How To Sequence The 16 Weeks
Breath Nose vs. Mouth? Most Runners Pick The WRONG One
13 févr. 2026
00:08:37
Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.
Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than you think, and how a small change in breathing can help you slow down, build a stronger aerobic base, and get more out of every run without adding more miles or intensity.
Key Takeaways
Breathing through your nose during easy runs filters and moistens your air, helping your body use oxygen more efficiently. It also forces you to slow down to the correct, easy pace that truly builds your fitness.
Mouth breathing is best for hard workouts and racing because it delivers oxygen faster when intensity is high. Using it on easy days often leads runners to train too hard without realizing it.
Most runners struggle not because they train too little, but because they run their easy days too fast. Learning when to use nose versus mouth breathing helps protect the aerobic base that makes long-term progress possible.
Timestamps
[00:15] What You'll Learn
[01:06] What Most Runners Believe
[01:59] What The Data Actually Shows
[04:32] Use This To Nose Breathe On Your Next Run
[05:31] Real World Example Of How Much Air You Can Breathe
If I Started Running In 2026, Here’s What I’D STOP DOING
10 févr. 2026
00:20:49
You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.
If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small changes in how you train, recover, and think about progress can completely change your trajectory. By the end, you’ll know what to stop doing, what to adjust, and how to train with more confidence without burning yourself into the ground.
Key Takeaways
Training harder is not the same as training smarter. Most plateaus and injuries come from pacing mistakes, poor recovery, and pushing effort into the wrong places.
Progress happens when stress and recovery are balanced. Easy days, gradual load increases, and proper rest are what allow the body to actually adapt and get faster.
Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.
Timestamps
[00:14] What You'll Learn
[00:57] Mistake #1: Start Races Too Fast
[02:49] Mistake #2: Go Too Hard On Easy Days
[06:12] Use This Free Thing To Run At A Lower Heart Rate
[07:01] Mistake #3: Increase Volume/Load Too Fast
[09:59] Mistake #4: Ignore Pain
[11:26] Mistake #5: Skip Strength Training
[12:57] Mistake #6: Not Rest Enough
[15:18] Mistake #7: Expect a Best Time Every Race
[17:15] Mistake #8: Compare Yourself To Other Runners (Or Your Past Self)
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.