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, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed.

• Skipping is a low-impact, high-value movement that primes the nervous system for speed.
• Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week.
• You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity.

• [00:00] Intro — why fast running matters for distance runners
• [01:13] How This Episode Will Work
• [01:37] Why Skipping
• [03:50] Why Skipping Is Your New Best Friend
• [06:42] What Are Strides, Sprints, Windups, and Run Throughs
• [07:56] How to Do All of Them
• [10:53] Why Strides Important
• [12:17] Sprints
• [15:28] When to Do Windups
• [17:11] Why Running Fast Matters
• [19:34] How to Stay Injury Free
• [21:37] The Finish Line: Concluding Thoughts

• 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides
• 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree
• Everything you need to know about Energy Systems - https://dlakecreates.com/energy
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS
• The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/
• Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full

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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 fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.

• Messing up your fueling in training helps you avoid race-day disasters.
• Controlled chaos in long runs builds more confidence than perfect sessions.
• Gut training isn’t optional—it’s a skill every runner should practice.

• [00:00] Why we deliberately messed up fueling
• [00:26] Controlled chaos vs. perfect sessions
• [01:02] Intro to free zone 2 training plan
• [01:47] Breaking down the progression run
• [02:41] Early miles and pacing updates
• [03:24] Surprising lesson on hip alignment
• [04:19] Mid-run check-in and mindset
• [05:24] Prepping for race-pace effort
• [06:15] Watchless pacing challenge
• [07:00] Final gut issues and takeaways
• [08:05] Free resources and next steps

• 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun
• More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• More on Brenton - https://dlakecreates.com/brenton
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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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 just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook.

[00:00] Why cross-training isn’t just for injuries

[00:06] The #1 way to boost mileage without breaking down

[00:14] My old thinking (and why it was wrong)

[00:19] Your heart adapts way faster than your joints

[00:31] Why runners feel fine… until they break

[01:41] The big “aha” moment that changed everything

[03:53] How I’m using aqua jogging + elliptical to train smarter

[04:44] Why walking might beat cycling for runners

[05:14] How cross-training improves recovery between workouts

[05:48] The final question to ask yourself about every workout

• 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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

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, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it.

• There’s no perfect foot strike, but overstriding is always bad.
• Different footstrike styles load the body differently—find what works best for you.
• Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways.

[00:00] Why 80,000 steps per marathon matter

[00:24] What you’ll learn about footstrike in this episode

[01:20] Why heel striking isn’t always bad

[02:16] Deep science: overstriding slows you down

[03:39] The pros and cons of forefoot striking

[04:52] How your Achilles works like a rubber band

[05:46] Midfoot strike explained

[07:03] Free cadence + footstrike training plan

[08:03] How shoe heel drop affects running

[12:08] The real issue: overstriding, not footstrike

• 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/footstrike
• More on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoes
• Is Changing Footstrike pattern good for runners - Study -https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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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 led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance training, this is your blueprint.

Key Takeaways

1. Fixing form isn’t about one quick tip—it’s consistent drills and strength work.
2. Slower running doesn’t always mean better running; form can break down at marathon pace.
3. Heel striking isn’t always bad—overstriding is the real problem.

Timestamps

• [00:00] How I found out my form was falling apart
• [00:24] Why my sprint form is perfect but marathon pace is sloppy
• [00:46] What led to my recurring hamstring strain
• [01:20] Three running myths I busted during training
• [03:26] The truth about heel striking
• [05:06] Slower paces don’t always mean better form
• [06:43] How I fixed overstriding with cadence and drills
• [07:12] Why form changes take time
• [08:54] New strength and mobility drills I added
• [11:41] Final recap: small changes = big gains

Links & Learnings

• My Adaptive Marathon Training Plan
• Watch and read this episode here - https://dlakecreates.com/formmyths
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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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 workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself.

1. Sub-threshold running helps you build real aerobic strength without constant high effort.
2. Most runners either avoid this zone or run too hard—missing the adaptation.
3. Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-term

• [00:00] Final sprint breakdown and intro: “Dude. What the… I had nothing, man.”
• [00:31] Why I suck at threshold—and why I train it anyway
• [01:06] What this workout is and what you’ll learn
• [02:15] Warmup starts: soft surfaces + prep
• [02:51] Quick energy systems breakdown
• [03:48] What sub-threshold effort actually feels like
• [05:30] Free 8-week plan mention + pacing tip
• [06:02] Pacing = wealth-building, not burnout
• [07:40] “Your body doesn’t care about pace” section
• [09:05] What strides are and how to use them
• [10:16] Norwegian double threshold training shoutout
• [11:12] Why this training teaches discipline, not destruction
• [12:14] Outro CTA to download plan + join newsletter

• 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfree
• Learn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttest
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Brenton on Strava - https://www.strava.com/athletes/90260941

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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 running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout.

1. A race predictor test helps you gauge your real fitness and plan your pacing.
2. The right taper strategy keeps you fresh without losing key fitness gains.
3. Proper sleep, heat exposure, and targeted strength work add small edges that add up big.

• [00:00:00] Introduction to the 17 tools
• [00:01:00] Why the race predictor test matters
• [00:02:15] Tapering without losing fitness
• [00:03:47] Importance of quality sleep
• [00:05:00] Using resistance bands for glute activation
• [00:06:03] Scheduling pre-race warmups effectively
• [00:07:11] Navigating common training pitfalls
• [00:08:10] Sauna protocols for endurance
• [00:10:22] Minimizing guesswork with data
• [00:12:15] Final thoughts on these practical tools

• Get all 17 Race Day Tools Here
• 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/racetools-free
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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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 breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need coaching too, and this one got me where it counted: my stride.

• Coaching others doesn’t make you immune to hidden flaws in your own form.
• Seeing your stride on video gives feedback no cue or drill ever could.
• Small changes like cadence and trunk angle can have outsized effects.

• [00:00] Why a run coach got his form analyzed
• [01:19] Who Ben Liddy is and what he looks for
• [02:05] First impressions of my form
• [03:01] The helicopter arms and flicking wrist moment
• [04:10] Am I heel striking too much?
• [06:15] What elite runners actually do with their feet
• [07:06] Tight hips and forward lean
• [09:29] One cue that changed my stride
• [11:03] Why form tweaks alone aren’t enough
• [13:07] My cadence and the 1% better mindset

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/analyzeform
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/12050

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