The 1% Better Runner with DLake

She Keeps Making The Same Mistake (And So Do You)

Training inconsistently? Here’s how that might be holding back your race goals. In this episode, we dive into what separates fast runners from the fastest: consistency.

The Real Reason Your Run Form Goes Blah (It's Not What You Think)

When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips. But the r

Your Easy Runs Are Too Hard (Here's Why)

What’s the one thing most runners get wrong about “easy training”? Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In th

The Real Reason Heavy Runners Quit By Year Two

Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will. If you’ve ever felt li

Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)

What if the thing that helps you run faster now also protects you from becoming fragile later? In this episode, I break down VO2 max in the most practical way possible:

Sauna Is Legal Doping and Most Runners Have No Idea

What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week? Mo

The Dangerous Level of Half Marathoners No One Talks About

What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone? The half marathon is one of the most misunderstood dis

Can’t Break 20 Min 5k? Here's Why (And The Fix)

What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race? Breaking 20

The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone

What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest ret

The Zone Underneath Zone 2 (And Why It Matters)

Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now. Everyone talks about zone 2 training, but almost nobody talks

Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)

Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet. Breaking three hours in the ma

I Tested 7 Breathing Methods for Runners (Only 2 Work)

Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise. Breathing is one of the most overcomplicated topics in running. I

Stop Blowing Up Every Run (Do This Instead)

Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace. Ever gone out feeling amazing in a race only to have

What Running Actually Does To Your Body (No One Talks About This)

What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner?

Why You Can't Stay In Zone 2 (4 Fixes)

Zone 2 doesn't fail. You just quit before your body had any reason to adapt. Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so man

Your Watch's VO2 Max Is Lying to You: Here's Why

Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are. Everyone’s chasing VO2 max like it’s the scoreboard for fitnes,

What 3 Run Club Founders Told a Solo Runner

Running is usually a solo sport, but community is the one thing that will keep you more consistent than any training plan ever could. Heads up: the wrong edit got publis

Your Commute Is Secretly Killing Your Fitness (Here's the Fix)

Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet. What if getting fitter didn’t require finding more

20 Magical Run Form Fixes in 90 Minutes (Masterclass)

If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fat

Running Nutrition Isn't Hard. It's Misunderstood.

What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel? If you’ve ever wondered why your energy crashe