The 1% Better Runner | DLake & Friends

I trained for six months to avoid the medical tent—and still almost ended up there.

After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic en…

Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?

What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, …

What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?

What if the secret to unlocking faster, more joyful running isn’t another grueling workout,…

The fitness tech industry is failing runners, and no one’s talking about it.

Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive…

Sprinting might be the most dangerous—and most effective—thing you’re not doing.

In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, …

Are you training to feel good, or are you training to actually get better?

We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fuelin…

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.

This episode flips the script on cross-training. Instead of seeing it as “extra credit” or jus…

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race?

Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, …

My form was fine… until I ran slower.

Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In this episode, I break down how a mild hamstring strain l…

I suck at threshold running—and that’s exactly why I train it.

If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold wor…

I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day.

I share how simple tests, proper tapering, and everyday habits boost my …

I didn’t realize how bad my form was… until I slowed it down.

What happens when a run coach steps into the athlete role and gets his form analyzed? In this episode, I react to a full slow-motion break…

At kilometer 17, everything got quiet—and that’s when it got real.

This episode dives into one of the most overlooked but powerful tools in marathon training: the fast-finish marathon pace long run. W…

A long stride doesn’t make you faster—it can slow you down and invite injuries.

I dive into seven detailed tips to refine your running form—from better posture and healthier footstrikes to aligning ar…

My watch tracks every mile, but it doesn’t warn me about toxic air.

I’m diving into how air pollution can creep into every run without you even noticing. This episode shows you real-time data tools to…

VO2 max training can make or break your race—are you doing it right?

VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we br…

Training on hills won’t always prepare you for a flat race—here’s what you need to know.

Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—…

What if missing a run was actually helping you get faster?

Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burno…

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how t…

Your race performance can be 90% decided before you even cross the start line. Here’s how.

You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart…