Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.

What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.

1. Arm swing isn’t just for looks. It’s essential for balance and energy efficiency. Poor arm movement forces your core and legs to overcompensate, wasting fuel and slowing you down.
2. Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.
3. Your arms and legs are neurologically wired together, so clean arm motion helps your stride stay in rhythm without extra mental or physical effort.

• [00:11] What You'll Learn
• [00:50] The 6 Levers of Running Form
• [02:09] Lever 4 – Cadence
• [03:28] What Is Arm Swing?
• [05:20] Use This to Improve Your Arm Swing
• [05:37] Fix Drill #1 — Shoulder Drop, Not Shrug
• [06:55] Fix Drill #2 — Elbow Angle ≈ 90° (But Soft)
• [07:56] Do This to Help Another Runner
• [08:15] Fix Drill #3 — Drive Back, Don't Cross
• [09:09] The Study on Arms and Legs Relationship
• [10:01] Fix Drill #4 — Hands Low; Loose Grip With Thumbs Up
• [11:32] What Happens When You Put All of That Together?
• [12:07] What You Really Need to Fix Your Run Form

• 📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/armswing
• Learn more about Run Form - https://dlakecreates.com/runform
• Learn about strength training https://dlakecreates.com/10w2s-5
• Improve your breathing https://dlakecreates.com/running-breathing-techniques/
• Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.

I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.

1. Baking soda can help in short, hard efforts (about 30 seconds to 12 minutes).
2. Dose and timing matter; gut issues are common and can ruin race day.
3. Test a system in training; for most runners, consistent training beats supplements.

Timestamps

[00:00:38] How Baking Soda Works for Runners

[00:02:02] Do This To Help Another Runner

[00:02:32] The Science Behind Baking Soda Buffering In Running

[00:04:46] Experiment 1: This Actually Works

[00:06:39] Use This To Make Your Own Baking Soda and Run Faster

[00:07:05] Experiment 2: My Gut Rebels

[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code

[00:10:19] Experiment 4: The Truth

[00:11:47] Do You Really Need Baking Soda To Run Faster?

[00:12:34] Use This To Really Race Faster With Less Effort

• 📈 Get your free improve your race times with baking soda training plan and guide - https://dlakecreates.com/bakingsodafree
• 🎧 Listen, read and learn more here https://dlakecreates.com/bakingsoda
• WTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf
• 5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Why the Half Marathon Might Be the Perfect Distance

This episode breaks down why the half marathon might just be the smartest distance in running. It explores how 13.1 miles gives you nearly all the benefits of a marathon, endurance, stamina, confidence, without the physical wreckage that often follows 26.2. Listeners will learn why restraint beats obsession, how to train efficiently with purpose, and how to find long-term joy in running.

It’s a masterclass in building fitness that lasts, using science-backed frameworks and real-world experience from years of testing what works. You’ll leave knowing how to design a training plan that fits your life, not the other way around.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

• 📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
• Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
• Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners ruin race day before the starting line—by doing their long runs wrong.

Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.

Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.

• Long runs aren’t one-size-fits-all—they change with your goals, pace, and season.
• Mixing five long run styles builds endurance, speed, and race-day confidence.
• Training smarter means running with intention, not just mileage.

• [00:11] What You'll Learn
• [01:03] What Is a Long Run?
• [03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself
• [04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS
• [06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT
• [06:25] All Easy (+ Fast Finish Bonus) Level 1
• [07:50] Help another Runner Get Better
• [08:05] Cupcake with Sprinkles - Level 2
• [09:10] Progression Runs - Level 3
• [11:01] The Big Block Sandwich - Level 4
• [12:33] Over Unders - Level 5
• [13:59] Use This Turbo Boost After Your Long Runs For Real Gains

• 📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/longrun
• Learn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithme
• Learn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.

Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.

1. Focus on Volume First: Building your weekly mileage is the most effective way to become a more durable and efficient runner, creating a foundation that makes everything else easier.
2. Refine Your Technique Second: Once you have a solid base of volume, you can start to fine-tune your form and pacing to squeeze more speed out of the engine you've built.
3. Introduce Novelty Last: Only after consistently doing more and getting better should you introduce new, complex workouts or plans to break through a plateau and keep things fresh.

• [00:46] What You'll Learn
• [01:32] Why You Should Use The More, Better, New Framework
• [02:37] Why Do More of Something First
• [04:03] Use This To Run Farther and Longer Easier
• [05:03] When To Do Better in Your Training and How
• [05:41] The Nuance of More vs Better vs New
• [07:19] Why Volume Usually Wins
• [08:50] The Earning System (When to use better and New)
• [11:02] How Brenton Can Use Norwegian Double Threshold
• [13:06] Use This First Before You Do Anything Else

• 📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runmore
• Learn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/base
• How I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballarat
• Understanding threshold training - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Most runners skip A-skips — literally — but this one drill can make you faster without running harder.

In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.

Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.

Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.

• A-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.
• Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.
• Use a rail or wall for support until the rhythm feels natural.
• Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.
• Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.
• Record yourself weekly — progress is visual and measurable.
• Belief in the process rewires both your brain and stride for lasting gains.
• 
  

• [00:00] Intro
• [00:27] What You'll Learn
• [01:09] The A-Skip Problem
• [02:07] The Science Behind A-Skips
• [03:05] Use This Drill to Do A-Skips
• [03:54] Help Another Self-Coached Runner
• [04:22] Step 1: Learn the 4 Moves Separately
• [05:03] Step A: Hop + Ankle Snap
• [05:54] Use This To Get Better at A-Skips Now
• [06:21] Step B: Arm Drive (Down + Back)
• [06:44] Step C: Knee Drive (Up)
• [07:26] Step D: Reset (Down + Up)
• [08:13] Step 2 — Assisted A-Skip
• [08:26] Step 3 — Free A-Skip
• [09:25] The Science Behind How This Works
• [10:16] Step 4 — Beginner Weekly Plan
• [11:31] Variations + Progressions
• [13:55] Use These 4 Drills Before Doing A-Skips

• 📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/askips
• Start with these drills before A-Skips - https://dlakecreates.com/4drills
• Find out what Plyometrics & Form Drills are - https://dlakecreates.com/plyos
• Ground Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/
• Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

• 5K 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 times

• [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, etc

• 📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/5k10
• How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5k
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

1. Small tweaks lead to faster times. Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.
2. Preparation goes beyond miles. Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.
3. 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.

• [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 Soda

• 📈 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/racetools3simple
• Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
• Caffeine 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/dlakecreates
• DLake on Strava – https://www.strava.com/athletes/120507

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