Why is planning next year’s runs about more than just resolutions?

This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level.

Key Takeaways

1. Reflecting on past runs can shape a more productive and enjoyable future.
2. Balancing effort and recovery is critical to running longevity and enjoyment.
3. The virtuous cycle of running, strength training, and feeling good helps you improve sustainably.

Timestamps

[00:00] Reflecting on past challenges to plan the future

[00:25] How to audit your running year effectively

[01:03] The 87% rule and its benefits

[02:00] Why holding back in races can be the smart choice

[03:00] Running metaphors for life and work

[04:00] Genetics vs. effort in running performance

[05:22] How to avoid the vicious run cycle

[06:00] Loving the off-season for growth

[07:16] Why running should fit into your life, not the other way around

[10:25] Long-term consistency as the key to running success

Links & Future Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/40things3
• 🎧 Listen, read, and learn more here https://dlakecreates.com/40things3
• 🎧 Part 2 is here https://dlakecreates.com/running-tips-26-years-experience/
• 🎧 Part1 is here https://dlakecreates.substack.com/p/40-things-about-running-that-i-wish
• https://instagram.com/dlakecreates
• https://www.strava.com/athletes/120507

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

Are your runs in the sweet spot or the danger zone?

Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive.

*Timestamps*

[00:54] What are the downsides of training at marathon pace?

[01:54] What exactly is running in the Gray Zone?

[03:00] Why you should stay in the Gray Zone.

[04:14] Pro vs. beginner differences in the Gray Zone.

[05:49] The health vs. fitness tradeoff of Gray Zone running.

[07:54] Why you should and should not run in the Gray Zone.

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree

🎧 Listen, read and learn more here https://dlakecreates.com/greyzone

https://instagram.com/dlakecreates

https://dlakecreates.com

https://www.strava.com/athletes/120507

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

Why does this runner loop a soccer field instead of exploring scenic trails?

Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights

from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete.

1. Simple habits like running the same route can reduce decision fatigue and improve focus.
2. Running without music can build mental resilience and deepen the running experience.
3. Incremental improvement leads to long-term success—1% better every day matters.

1. [00:00:00] Introduction to the 90-minute long run and marathon training goals.
2. [00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours.
3. [00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs.
4. [00:03:22] Chris’s soccer background and how it prepared him for running.
5. [00:04:38] Why Chris began running consistently and the mental benefits of the habit.
6. [00:05:19] The power of route consistency and why Centennial Park is a favorite.
7. [00:06:09] Running laps on a soccer field: mental challenges and lessons learned.
8. [00:06:52] Chris’s transition to running without music and the mental toughness it builds.
9. [00:07:22] Key advice for runners: staying consistent and running for life.
10. [00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs.

Links & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Chris on Strava

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