The 1% Better Runner with DLake

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, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier, or more durable as a runner. You’ll start to see the gap between lab metrics and real-world performance, and why most longevity research doesn’t even use VO2 max the way you think. More importantly, I’ll walk you through how to train, test, and measure your fitness without needing a lab or fancy data. This is about shifting your focus from numbers to what actually shows up when you run.

Key Takeaways
VO2 Max is not the goal: Your VO2 max is just potential, not performance. You can have a high number and still underperform if you don’t train well.
Performance beats lab metrics: The research people quote doesn’t focus on VO2 max scores, it focuses on what you can actually do. Your speed and endurance in real efforts tell the real story.
Train for real life, not numbers: You should focus on easy runs, consistency, and smart effort instead of chasing metrics. When you do that, your fitness improves naturally without forcing it.

Timestamps
[00:27] What You'll Learn
[01:35] What Is VO2 Max Exactly?
[02:47] The Science of How We Get This Wrong
[04:52] Use This to Improve Your VO2 Max
[05:27] Why This Is About Living a Great Life
[07:54] How to Improve Your VO2 Max in the Real World
[12:57] Go Here to Learn & Improve Your VO2 Max

Links & Learnings
📈 Get your free improve Vo2 Max Training Plan here https:// dlakecreates.com/vo2maxfree
🎧 Listen, read and learn more here dlakecreates.com/vo2maxmatter
Brady Holmer Substack - Did Vo2 Max Get Cancelled - https://www.physiologicallyspeaking.com/p/live-with-brady-is-vo2-max-cancelled
Why Most Runners Do Vo2 Max Wrong - https://dlakecreates.com/vo2maxwrong
The Truth ABout 4x4 Workouts - https://dlakecreates.com/4x4
My VO₂ Max Dropped… But I Got Faster?! https://dlakecreates.com/vo2-max-running-performance/
The Cooper 12 Min/2.4km/1.5mile Test Formula - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

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 published. This was originally a bigger convo for my other company (Pod Paste: Our production/media for brands) So the questions got mixed up. YouTube won't let me swap the file, so we trimmed the off-topic parts instead. Apologies if you caught the messy version.

Running may look like a solo sport, but this episode shows why doing everything alone is not always the best way to improve. You’ll learn how the right community can turn random workouts into a routine, make hard days easier, and create accountability when motivation fades. It also explains why people return to run clubs, races, and brands again and again. Whether you run alone or with others, these lessons can help you enjoy training more, stay consistent longer, and keep making progress over time.

Key Takeaways
Consistency doesn't come from the perfect training plan; it comes from having people who expect you to show up. A group creates accountability that solo running just can't match.
Most fitness brands fail because they try to sell a product instead of building a relationship. People want real connections and experiences, not just another advertisement in their feed.
Chasing a fast time matters much less than enjoying the process of getting there. Longevity in this sport depends on how the run feels and who is there to share it.

Timestamps
[00:04] Why Running Alone Still Works
[00:13] Find People Who Help You Keep Going
[01:22] How to Build a Run Club Audience Online
[02:00] Build More Than a Run, Build Friendships
[03:15] Keep Showing Up, Consistency Helps a Community Grow Strong
[03:58] Use This to Keep Up With Your Run Club
[05:10] Why Most Brands Are Failing at Building an Online Community
[08:07] What Makes People Return to Races and Clubs
[10:55] What Brands Are Missing When It Comes to Building a Run Community
[15:49] Why Trust and Shared Values Matter
[19:04] Great Experiences Are Built Through Small Details
[21:25] Should Marathons Ban Music and Cameras?

Links & Learnings
📈 Get Your Free Base Training & Habits Plan Here: https://dlakecreates.com/basefree
🎧 Listen, Read and Learn More Here https://dlakecreates.com/community
Coogee Run Club/Tara Meakes Instagram -https://www.instagram.com/thecoogeerunclub/
Tara Meakes Instagram - https://www.instagram.com/tarameakins/
Bec Bridgemohan Instagram - https://www.instagram.com/becbridgemohan/
Keith “Buzz Hong” Instagram - https://www.instagram.com/keithbuzzlightyear/
Club/Group vs. Solo Marathon Running: Which is Best? https://dlakecreates.com/what-really-works-group-vs-solo-marathon-training/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

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 time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool for building endurance, saving money, and improving health without adding extra workouts to the calendar. I also explore practical ways to make it work in real life, from short trips to workdays and errands, so you can turn movement into a habit that pays off every single week.

Key Takeaways
Your daily commute can become training time instead of wasted time. Walking, running, or biking to places you already need to go helps build fitness without needing extra hours in the day.
Small changes in your routine can save money and improve health at the same time. Replacing even a few car trips each week can lower transport costs while growing your aerobic endurance.
There is no one perfect way to commute. You can choose running, biking, walking, or mixing methods based on distance, weather, schedule, and what works best for your life.

Timestamps
[00:25] What You'll Learn
[01:19] The Money Math of Commuting
[04:13] Use This to Run & Cycle Commute Now
[04:53] Why Running Is Better for Commuting Than Cycling
[06:26] How to Run Commute and Be Fresh
[07:26] Why Cycling Is Better for Commuting Than Running
[09:18] What People Think Is Better: Run vs Cycling
[15:22] Why Run/Cycle Commuting Can Save Our Future
[16:54] Use This to Run Faster & Farther With Less Effort

Links & Learnings
📈 Get your free run and cycle commute guide here https://dlakecreates.com/commutefree
🎧 Listen, read and learn more here https://dlakecreates.com/commute
How to run far & fast with less effort (base) https://dlakecreates.com/base2
Remy B Reel on YouTube - https://www.youtube.com/c/RemyBReel
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

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 fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger.

Key Takeaways
Better running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort.
Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body.
Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs.

Timestamps
[01:35] What Most Runners Get Wrong About Run Form
[02:05] Run Science Nerd Break
[02:26] 3 Step Overstriding Fix
[02:51] Step 2 - Film It
[03:31] Step 3: Increase Your Cadence (In a Smart Way)
[03:39] Quick Run Science Nerd Break
[05:14] Use This To Stop Overstriding
[06:11] Patience Is The Problem
[06:36] Quick Run Science Nerd Break
[11:10] The Main Issues
[14:15] Mobility Check
[16:29] Drills & Form Adjustment
[20:09] Heel Striking Explained
[21:09] Deep Science Moment: The Overstriding Trap
[22:24] Forefoot Striking
[24:35] Midfoot Strike: The Sweet Spot
[25:33] Why It Works For Most Runners
[26:32] Shoe Choices To Help Foot Striking
[30:44] My Top 6 Run Form Tips
[31:07] Foot Strike Explained
[31:19] Heel Striking Quick
[32:07] Mid Foot Striking Quick
[32:26] Forefoot Striking Explained
[33:11] Posture Quick
[33:47] Arm Swing Quick
[34:51] Breathing Quick
[35:45] Stride Length Quick
[36:50] Cadence Quick
[37:50] Arm Swing Explained
[40:04] Use This To Be Fuel Efficient With Your Arm Swing
[40:21] Fix Drill #1 - Shoulder Drop, Not Shrug
[41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft)
[42:40] Do This To Help Another Runner
[42:59] Fix Drill #3 - Drive Back, Don't Cross
[43:53] The Study On Arms And Legs Relationship
[44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up
[46:15] What Happens When You Put All Of That Together?
[47:12] How To Fix Your Form When Tired
[47:33] Understanding Race Form Fatigue
[48:45] Five Steps To Fix Tired Form
[49:05] Train The Finish
[51:21] Learn To Have Higher Cadence
[52:18] Film Your Fatigued Form
[53:00] Strengthen The Weak Links
[53:46] Mental Reset Cues
[54:25] Why Patience Is The Real Solution
[55:30] Cadence Explained Simply
[56:21] What Happens If Cadence Is Low
[57:30] How To Measure Your Cadence Today
[58:27] Understanding The Science Behind Improving Cadence
[59:24] The Smart Way To Increase Cadence
[01:02:58] What To Avoid When Increasing Cadence
[01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way
[01:06:10] What To Focus On With Cadence
[01:06:27] How I Mastered Higher Cadence
[01:07:14] Chasing Cadence As A Number
[01:07:47] Run Science Nerd Break: Knee Protection From High Cadence
[01:08:27] What Actually Improves Cadence
[01:10:00] 3 Ways To Improve Feel For Cadence
[01:10:10] Practice Uphill Running Pickups
[01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass
[01:12:54] Run Science Nerd Break #2 - Barefoot Study
[01:13:12] #3 Run With Audio Cues
[01:15:29] Get 18 More Tips On Increasing Cadence
[01:16:46] 3 Common Run Form Myths
[01:18:33] Myth 1 - Heel Striking Is Always Bad
[01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form
[01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One Trick

Links & Learnings
📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree
🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclass
Improve your cadence with these 17 tips here - https://dlakecreates.com/cadence
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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

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 crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.

Key Takeaways
Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.
Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.
Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.

Timestamps
[02:11] Simple Pre-Run Meal Ideas
[03:30] Timing Your Pre-Run Meals
[04:52] Why Pre-Run Nutrition Matters
[05:57] Use This Easy Free Guide to Remember Everything
[07:08] Post-Run Recovery Essentials
[10:07] Top 5 Recovery Snacks
[12:49] Hydration Basics
[14:03] Electrolytes Hydration Balance
[15:21] Why Hydration Is So Important
[16:14] 1% Better Runner - No Pee Race Day Hydration Strategy
[17:28] Use This to Hydrate Smarter
[18:29] Energy Gels Explained
[19:44] How to Use Gels the Right Way
[21:01] Why Are Gels So Important for Runners
[21:45] What Are Macros, Micros and Supplements?
[23:12] Why Carbs Are the Best for Distance Runners
[25:03] Protein Explained
[26:17] Fat in Your Diet Explained
[27:57] Micro Nutrients
[29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times
[30:29] Best Supplements for Runners
[34:06] Losing Weight Overeating While Running
[36:03] Portion Control, Counting Calories the BMR Calculator for Runners
[37:47] Finish Line Thoughts

Links & Learnings
📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition
Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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