What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?

Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.

1. Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.
2. Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.
3. Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.

• [00:36] What You'll Learn
• [01:12] #1 Nose Vs Mouth Breathing
• [01:45] Run Science Nerd Break
• [02:20] How To Nose Breath
• [02:44] Use This To Breath Better On Your Runs
• [03:12] #2 Breath Holds
• [04:17] How To Do Breath Holds
• [04:43] #3 Match Your Breath With Your Strides
• [05:31] #4 Exhale Out Your Co2
• [06:05] How To Exhale Out Co2
• [06:29] #5 Breathing and HRV Importance
• [07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing
• [08:21] How To Do Cyclic Sighing For Better HRV
• [08:54] Use This To Go Deeper On Breathing with Nose vs Mouth

• 📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025
• Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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I learned the hard way that buying the latest shoe doesn’t replace real training.

I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.

1. Fancy running gear can help but won’t replace consistency and smart training habits.
2. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.
3. Small, daily improvements in technique and mindset deliver long-term results.

• [00:00] Intro to Gear Obsession
• [00:59] Why Fancy Shoes Feel Overrated
• [02:10] The Real Power of 1% Improvements
• [03:18] Showing Two Favorite Shoes
• [04:14] Breaking Down Essential Running Gear
• [05:48] When Tech Becomes a Distraction
• [07:02] Free Cheat Sheet for Minimalist Gear
• [08:10] The 1% Better Runner Framework
• [09:15] The Truth About Shiny Gadgets
• [10:18] Wrapping Up and Final Thoughts

• 📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gear
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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Most runners are accidentally avoiding the exact training that would make them fastest.

If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.

1. Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.
2. Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.
3. Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.

• [00:12] What You'll Learn
• [00:52] The Difference Between Zone Two Threshold and Vo Two Max
• [01:25] Zone 2: The Foundation of Aerobic Base Building
• [02:10] Run Science Nerd Break: Threshold Fun Facts
• [03:30] Defining Vo2 Max and Why It's So Important
• [04:03] Run Science Nerd Break - Aerobic vs Anaerobic
• [05:26] Use This Free Training Plan to Improve Your Threshold
• [06:16] My Vo2 Max Lactate Threshold Test Results
• [07:51] Why This All Matters For Runners
• [08:12] You Don't Have To Train Your Threshold
• [09:26] How I'm Training After The Test
• [10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vs
• Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.

If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts.

1. Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.
2. The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.
3. Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.

• [00:22] What You’ll Learn
• [01:08] How to Fix Runner’s Knee – Case Study
• [01:38] The diagnosis: Patellofemoral Pain Syndrome
• [01:47] Runner’s Knee Immediate Treatment
• [02:48] Strength work – Starting with Wall Sits
• [03:47] Use This to Run Stronger
• [04:12] Ongoing plan – Quads and Hip Exercises for Recovery
• [05:40] Using Gait Retraining to Reduce Knee Load
• [05:57] Why Runner’s Knee Is Not Just One Issue
• [06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience
• [07:20] Get Your Free Immediate Recovery Plan

• 📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runnersknee
• The 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/
• Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• 10W2S Strength Training Run App - https://10w2s.com
• 10W2S on Instagram - https://www.instagram.com/10w2s
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.

Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You’ll learn how imbalance could be the real culprit, why your stretching routine might be working against you, and what to do instead. If you've ever dealt with tight calves, mystery “shin splints,” or stubborn tendon pain, this episode will shift your entire approach to training.

1. Tendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you’re doing “everything right.”
2. Deep tissue release and mobility work help more than static stretching, but it’s important to train your body to keep the new range or it will just tighten up again.
3. Training only the back of your legs without strengthening the front leads to overload. Balance across muscles and even between left and right sides helps prevent breakdowns.

• [00:16] What You'll Learn
• [01:03] The Real Problem (Why Feet, Calves & Shins Get Ignored)
• [02:02] Strength Training Isn't Just For Gym Bros
• [03:14] Why Stretching Your Calves Doesn't Work (Unless You Do This)
• [04:27] Use This Free Download To Fix Your Achilles Calf Issues Now
• [05:12] The Problem With Too Much Posterior And Not Enough Anterior Strength
• [06:29] Achilles Overload & Sprinting: When Strength Backfires
• [07:25] The Fix: Eccentrics, Load Management, Patience
• [07:56] Shin Splints: The Catch-All Diagnosis
• [09:01] The Bigger Lesson: Balance Symmetry
• [10:04] Finish Line Thoughts: Strength is Step One. Tendons are Step Two

• 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/calfachilles
• Strength Training For Runners Toolkit - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• Why Feet and Shoes Are So Important As We Age - ****https://dlakecreates.com/ever-runner-should-know-these-three-things-about-shoes/
• Dr. Marie Whitt Fit- Prevent Tight Calf and Ankles - https://youtu.be/xeUrOoVkupc?si=kkcem-x3PGiv5sGl
• Trent Salkavich Practice — Biomechanica (Sydney, Australia) - https://www.biomechanica.au/
• 10 Weeks To Strength Running App - http://10w2s.com/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.

Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you five specific strategies to train your form to survive when your brain turns to mush. You'll discover why practicing perfect form when you're fresh is almost useless for race day, how to use fatigue-specific drills that actually translate to better race performance, and the mental cues that keep elite runners looking strong even when they're dying inside. This isn't about running prettier—it's about unlocking the speed you're already capable of but losing to preventable form breakdown.

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.

• [00:20] What You’ll Learn
• [01:01] What’s the Mistake?
• [02:13] Five Steps to Fix Tired Form
• [04:51] Learn to Have Higher Cadence
• [05:47] Use This to Increase Your Cadence
• [06:16] Film Your Fatigued Form
• [06:58] Strengthen the Weak Links
• [07:44] Mental Reset Cues
• [08:30] Why It Matters
• [09:07] Use This to Fix Your Form

• 📈 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
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.

Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.

1. Understanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It’s not about eating less—it’s about eating right.
2. Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.
3. Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.

• [00:11] What You’ll Learn
• [01:19] What Are Macros, Micros and Supplements?
• [02:59] Why Carbs Are The Best For Distance Runners
• [04:50] Protein Explained
• [06:17] Fat In Your Diet Explained
• [07:57] Importance of Micro Nutrients
• [09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times
• [10:30] Best Supplements For Runners
• [14:06] Losing Weight Overeating While Running
• [16:03] Portion Control, Counting Calories & the BMR Calculator for Runners
• [17:47] Finish Line Thoughts

• 📈 Get Your Free 1% Better Runner No-Pee-Mid-Race Hydration Plan Now - https://dlakecreates.com/peehackfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/nutritionmacros
• Why Runners Over Eat & Gain Weight - https://dlakecreates.com/can-a-new-or-experienced-runner-out-run-a-bad-diet/
• Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost
• Learn more about hydration, gels and no peeing before races here - https://dlakecreates.com/nutritionhydration
• Learn more about 8 best foods for recovery here - https://dlakecreates.com/8foods
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race times

Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.

1. VO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.
2. Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress.
3. The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.

• [00:15] What You'll Learn
• [00:49] Vo2 Max Defined
• [03:29] How To Improve Your Vo2 Max
• [07:24] Use This To Improve Your Vo2 Max Now
• [08:03] Run Science Nerd Break - Vo2 Max Tops Out
• [09:03] Why Smart Watches Get It All Wrong
• [09:51] Why You Need Patience To Improve Your Vo2 Max
• [11:01] Use This To Get a Higher Vo2 Max and Race Faster

• 📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025
• Learn about threshold training here https://dlakecreates.com/threshold
• Learn more about Vo2 Max here - https://dlakecreates.com/vo2max
• 2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041
• Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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