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.

1. 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.
2. 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.
3. 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.

• [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
• [06:41] Start Nose Breathing Today
• [07:13] Why This Is So Important
• [08:04] Do These 4 Other Things to Breathe Easier

• 📈 Get Your Free 30-Day Base Training & Habits Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nosevmouth
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Most Runners Breathing Wrong - Fit it in 5 steps: https://dlakecreates.com/breathing
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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.

1. 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.
2. 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.
3. Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.

• [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)
• [19:50] Use These 9 Things To Be Smarter Than Me

• 📈 Get Your Free Increase Zone 2 HR Training & Habits Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/8mistakes
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Top 3 Things To Do When You Start A Race Too Fast: https://dlakecreates.com/top-3-things-to-do-when-you-start-a-race-too-fast/
• Why Low Heart Rate Running Isn’t Working for You (Yet): https://dlakecreates.com/lowhr
• Do You REALLY Need Rest Days? https://dlakecreates.com/runner-recovery-tips/
• The 9 Mistakes Holding You Back From Getting Faster: https://dlakecreates.com/9things
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

1. 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.
2. 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.
3. 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.

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

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

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