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More from The 1% Better Runner with DLake All episodes →

1. 

   20 Apr 2026 · 16 min

   Your Foam Roller Isn't Working. Use It Anyway.

   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…

2. 

   16 Apr 2026 · 8 min

   If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)

   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…

3. 

   13 Apr 2026 · 13 min

   The Dangerous Level of Strava Runners No One Talks About

   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…

4. 

   9 Apr 2026 · 22 min

   You're Doing 10K Training Wrong, And It's Keeping You Stuck

   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.…

5. 

   6 Apr 2026 · 14 min

   Good Form Won't Make You Faster (This Will)

   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…

6. 

   30 Mar 2026 · 15 min

   I'm a Running Coach — Here's Why You Don't Need One

   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…

7. 

   27 Mar 2026 · 7 min

   I Quit Marathon Training and Got Faster

   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…

8. 

   25 Mar 2026 · 16 min

   I Ran More and Got Fat (How I Fixed It)

   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,…

9. 

   23 Mar 2026 · 15 min

   You're 4 Minutes Away From Sub-2 Hour Half (Here's What's Missing)

   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…

10. 

    20 Mar 2026 · 15 min

    The Injury That Ends Running Careers (It's Not What You Think)

    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…