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

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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

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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

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How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k.

Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running.

• [00:00] The 5K: A Gateway to Bigger Challenges
• [00:22] Are You Reaching Your Full Potential?
• [01:17] Structure Your Training Into Periods & Blocks
• [02:51] Use The 80/20 Rule
• [04:09] Vary Your Speedwork
• [05:59] Strength Training Tips for Runners
• [06:45] Nutrition’s Role in Training and Performance
• [07:47] How To Actually Run Your Fastest 5k
• [08:37] Why Cross-Training Improves Your 5K
• [09:47] Time Trials: The Key to Mental Toughness
• [10:19] Dial In Your Recovery
• [11:24] Reframing Your 5K Mindset
• [13:17] The 1% Better Runner's Virtous & Viscious Cycle
• [14:38] Preparing for Race Day: Warm-Ups and Pacing

1. 80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.
2. Strength Training for Runners: Essential for injury prevention and better performance.
3. Reframing Goals: Focus on your best performance, not just a faster time.

• 📈 Get your free 1% better in 6-weeks 5k training and habits guide
• 🎧 Listen, read and learn more here
• OPB - Virtous vs. Viscious Run Cycle
• https://instagram.com/dlakecreates
• https://www.strava.com/athletes/120507

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Every time you skip recovery, you’re leaving future progress on the table.

What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a season.

• [00:00] Why recovery is the key to progress.
• [00:17] Pacing: The ultimate superpower for runners.
• [00:53] Easy runs and building your best fitness.
• [01:36] Lessons from a pro soccer player turned runner.
• [04:07] The value of structure in athletic success.
• [08:36] Identity shifts and the transition to running.
• [12:11] Coaching philosophy: Helping runners achieve goals sustainably.
• [13:26] Mental growth through running challenges.
• [18:23] The importance of starting small and scaling smartly.
• [20:40] "You cannot fail if you do not quit."

• Get Free 30-day base training and habits guide here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Greg on Instagram
• Join Greg’s Coaching Waitlist

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Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

• [00:00] Introduction: How cadence can improve your running.
• [0:21] Why I’m obsessed with run cadence
• [1:12] Why you should listen to me
• [1:40] What You will get from this
• [2:29] What is run cadence exactly?
• [2:40] Why should we care about cadence?
• [03:52] Over-striding explained: Why it leads to injuries like runner's knee.
• [04:25] How to measure your cadence with simple tools or tech.
• [05:53] The 180 steps per minute myth and its applicability.
• [06:30] Adjusting cadence for different body types and heights.
• [09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
• [14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
• [16:10] Strength training tips for building power and elasticity.
• [16:42] Working with professionals to tailor your cadence improvement plan.
• [18:00] Final thoughts: Long-term benefits of gradual cadence changes.

1. Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
2. How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
3. Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.

• Free 6 month plan to increase your run cadence
• Watch, read and listen to this on your next run or workout
• 7 tips to Improve your running form
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monsters
• Dr. Marie Whitt Fit on Instagram
• Dr. Marie Whitt Fit on YouTube
• DLake Runs on Instagram
• Scientific Study - Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment

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Want to make every run feel a little easier? Try this approach for 1% better results.

In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

• [00:00] Introduction to 1% Better Philosophy
• [00:36] Why long-term gains matter more than quick fixes
• [01:12] Beta-alanine: The slow-burn supplement for endurance
• [02:24] How beta alanine reduces muscle fatigue
• [03:49] Managing side effects: Tips for a comfortable dosage
• [05:41] The importance of checking accurate weather forecasts
• [08:12] Why most weather apps aren’t reliable
• [10:27] Tackling fartlek workouts with structure
• [12:33] Effective gear planning based on accurate forecasts
• [13:10] Closing thoughts on long-term commitment in running

1. Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
2. Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
3. Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

• Get your free 1% better 30-day guide to consistency
• Watch and read the full episode here
• DLake Runs on Instagram
• Follow my training on Strava

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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. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [01:09] First Time Meeting Audrey
• [01:45] Barriers to Breaking the 15-Minute Mark
• [02:42] Dynamic Warm-Up Routine Breakdown
• [03:35] Goals and Fitness Priorities
• [04:17] Fun Fuel Choices for Training Days
• [06:06] Learning from Interval Mistakes
• [07:52] Final 400m Interval Push
• [09:02] How to Train for Speed in 800m
• [11:25] Breaking Bad Habits for Consistency

Links For Greatness

• Get your free 1% better 30-day guide to consistency
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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