The 1% Better Runner with DLake

• The 10k Mistake That Kills Your Speed

  What if your 10K time isn’t a fitness issue—but a training mistake?Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.Key Takeaways5K and 10K are both aerobic-heavy—but the small shift in energy system use changes everything.Training for a strong 10K builds a bridge to faster half marathons and marathons.Long intervals, tempo work, and understanding your pace drop-off are critical to improving 10K timesTimestamps[00:21] What You'll Find Out[01:14] Why 5K and 10K Feel Like Different Sports[02:31] How Running Faster at Shorter Distances Makes You Better at Longer Distances[03:16] Ad Break: Use This To Run a Faster 10K[04:00] Can Training for the 5K/10K Cross Over to Ultra Marathon Success?[04:54] How to Maximize Performance for a 10K Race[05:26] Why Aerobic Base Builds Everything[07:50] The Ladder Concept of Short Distance Training for Long Races[08:42] Use This To Run 1% Better Each Day, Month, Year, etcLinks & Learnings📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree🎧 Listen, read and learn more here https://dlakecreates.com/5k10How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5kInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Caffeine + Baking Soda? Runners Are Doing THIS Now

  Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.Key TakeawaysSmall tweaks lead to faster times. Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.Preparation goes beyond miles. Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.Test and adjust before race day. Every runner is different, so it's important to experiment with strategies during training to find what works best for the body.Timestamps[00:20] What You'll Learn[00:42] Caffeine[02:12] Proper Taper[04:09] Resistance Band[05:57] Use This Free Plan To Race 1% Better[06:54] Hydration and Electrolytes[09:58] Diet & Nutrition[12:47] Bicarb/Baking SodaLinks & Learnings📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more here https://dlakecreates.com/racetools3simpleGet all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkitCaffeine on Runners - https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/Race Predictor Test - https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/DLake on Instagram – https://instagram.com/dlakecreatesDLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Why So Many Runners Destroy Their Muscle Gains (And How to Stop It)

  What if building muscle as a runner isn’t about training harder, but training smarter?Key TakeawaysYou can gain muscle and lose fat while running often—if you master training timing and recovery.The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.Timestamps[00:21] What I'll Be Going Over[02:16] How I Lost Body Fat Gained Muscle[03:00] The Formula to Gain Muscle While Running[03:38] The Easy Day Advantage[06:30] Ad Break – Use This To Gain Muscle Run Your Best Times[07:15] The Science of The Interference Effect[08:26] The Actual Lifting Plan for Runners to Gain Weight | Day A Push Day[09:27] What Day B (Pull) Looks Like[13:33] Food Nutrition[18:36] Recovery, Rest Sleep[19:25] Use This To Run Farther and LongerLinks & Learnings📈 Get your free run more and gain muscle training plan and guide here https://dlakecreates.com/gainmusclefree🎧 Listen, read and learn more here https://dlakecreates.com/gainmuscleLearn about Vo2 Max - https://dlakecreates.com/vo2maxLearn about Tempo Runs https://dlakecreates.com/tempoLearn about Strength Training For Beginners https://dlakecreates.com/10w2s-5Learn how to run and not gain weight - https://dlakecreates.com/outrunbadLearn the best pre & post run meal info https://dlakecreates.com/nutritionprepostInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The Plastic Trap Killing Your Gains (And How to Escape It)

  That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real science behind the risks, and practical ways to reduce your exposure without turning your life upside down.Key TakeawaysMicroplastics are everywhere—in our water, food, clothes, and even the air—and they can quietly affect recovery, energy, and overall health.Simple swaps like stainless steel bottles, better washing methods for gear, and choosing natural fabrics can cut down exposure without making life complicated.Science doesn’t have all the answers yet, but focusing on the biggest sources of microplastics is a smart way to protect performance and long-term health.Timestamps[00:32] What You'll Learn[01:45] What are Microplastics[04:39] What We Can Do: Practical Steps for Runners[07:04] Use This To Fight Microplastics and Get 1% Better[07:57] Sort Your Smartwatch Bands, Containers, And Sweating[10:10] How Screwed Are We, Really? And What Comes Next[11:42] This Thing Also Might Be Hindering Your Performance | AirLinks & Learnings📈 Avoid Microplastics with this free cheat sheet and run far/long training plan - https://dlakecreates.com/microplasticsfree🎧 Listen, read and learn more here https://dlakecreates.com/microplasticsIs The Air Slowing You Down? - https://dlakecreates.com/airWhy rest sleep and recovery are so improtant - https://dlakecreates.com/recoveryInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Most Runners Get Cadence Wrong—Here's How to Fix It

  What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.Key TakeawaysCadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.Timestamps[00:13] What You'll Learn[00:53] How I Mastered Higher Cadence[01:40] Chasing Cadence As a Number[02:14] Run Science Nerd Break: Knee Protection From High Cadence[02:53] What Actually Improves Cadence[04:28] Use This To Improve Your Cadence The Right Way[05:10] 3 Ways to Improve Feel for Cadence[05:23] #1 Practice Uphill Running Pickups[06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass[08:07] Run Science Nerd Break #2 - Barefoot Study[08:26] #3 Run With Audio Cues[10:43] Get 18 More Tips On Increasing CadenceLinks & Learnings📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocusThe Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadenceUse Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/Stop Overstriding & Instead do this- https://dlakecreates.com/overstridingFix Form Fatigue at end of runs - https://dlakecreates.com/formfatigueBest Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfitInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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