Master of Some | Health & Fitness as a Metaphor for Life

I learned the hard way that buying the latest shoe doesn't replace real training.I've come to realize that shiny gear isn't the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You'll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.Key TakeawaysFancy running gear can help but won't replace consistency and smart training habits.Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.Small, daily improvements in technique and mindset deliver long-term results.Timestamps[00:00] Intro to Gear Obsession[00:59] Why Fancy Shoes Feel Overrated[02:10] The Real Power of 1% Improvements[03:18] Showing Two Favorite Shoes[04:14] Breaking Down Essential Running Gear[05:48] When Tech Becomes a Distraction[07:02] Free Cheat Sheet for Minimalist Gear[08:10] The 1% Better Runner Framework[09:15] The Truth About Shiny Gadgets[10:18] Wrapping Up and Final ThoughtsLinks & Future Learnings

Most runners are accidentally avoiding the exact training that would make them fastest.If you've ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn't about running more miles or suffering through every session—it's about understanding which gears to use and when. You'll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.Key TakeawaysTraining zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.Timestamps[00:12] What You'll Learn[00:52] The Difference Between Zone Two Threshold and Vo Two Max[01:25] Zone 2: The Foundation of Aerobic Base Building[02:10] Run Science Nerd Break: Threshold Fun Facts[03:30] Defining Vo2 Max and Why It's So Important[04:03] Run Science Nerd Break - Aerobic vs Anaerobic[05:26] Use This Free Training Plan to Improve Your Threshold[06:16] My Vo2 Max Lactate Threshold Test Results[07:51] Why This All Matters For Runners[08:12] You Don't Have To Train Your Threshold[09:26] How I'm Training After The Test[10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?Links & Learnings

The worst mistake new runners make isn't skipping strength—it's ignoring knee pain until it's too late.If you're a new runner and your knee started hurting after your first 5K, this is for you. You'll learn that the pain isn't just bad luck or overuse—it's your body telling you something's missing in your training, and the fix isn't more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts.Key TakeawaysRunner's knee isn't just one injury—it's a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.Timestamps[00:22] What You'll Learn[01:08] How to Fix Runner's Knee – Case Study[01:38] The diagnosis: Patellofemoral Pain Syndrome[01:47] Runner's Knee Immediate Treatment[02:48] Strength work – Starting with Wall Sits[03:47] Use This to Run Stronger[04:12] Ongoing plan – Quads and Hip Exercises for Recovery[05:40] Using Gait Retraining to Reduce Knee Load[05:57] Why Runner's Knee Is Not Just One Issue[06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience[07:20] Get Your Free Immediate Recovery PlanLinks & Learnings

Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You'll learn how imbalance could be the real culprit, why your stretching routine might be working against you, and what to do instead. If you've ever dealt with tight calves, mystery “shin splints,” or stubborn tendon pain, this episode will shift your entire approach to training.Key TakeawaysTendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you're doing “everything right.”Deep tissue release and mobility work help more than static stretching, but it's important to train your body to keep the new range or it will just tighten up again.Training only the back of your legs without strengthening the front leads to overload. Balance across muscles and even between left and right sides helps prevent breakdowns.Timestamps[00:16] What You'll Learn[01:03] The Real Problem (Why Feet, Calves & Shins Get Ignored)[02:02] Strength Training Isn't Just For Gym Bros[03:14] Why Stretching Your Calves Doesn't Work (Unless You Do This)[04:27] Use This Free Download To Fix Your Achilles Calf Issues Now[05:12] The Problem With Too Much Posterior And Not Enough Anterior Strength[06:29] Achilles Overload & Sprinting: When Strength Backfires[07:25] The Fix: Eccentrics, Load Management, Patience[07:56] Shin Splints: The Catch-All Diagnosis[09:01] The Bigger Lesson: Balance Symmetry[10:04] Finish Line Thoughts: Strength is Step One. Tendons are Step TwoLinks & Learnings

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you five specific strategies to train your form to survive when your brain turns to mush. You'll discover why practicing perfect form when you're fresh is almost useless for race day, how to use fatigue-specific drills that actually translate to better race performance, and the mental cues that keep elite runners looking strong even when they're dying inside. This isn't about running prettier—it's about unlocking the speed you're already capable of but losing to preventable form breakdown.Key TakeawaysFatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out.You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core.Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart.Timestamps[00:20] What You'll Learn[01:01] What's the Mistake?[02:13] Five Steps to Fix Tired Form[04:51] Learn to Have Higher Cadence[05:47] Use This to Increase Your Cadence[06:16] Film Your Fatigued Form[06:58] Strengthen the Weak Links[07:44] Mental Reset Cues[08:30] Why It Matters[09:07] Use This to Fix Your FormLinks & Learnings

Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.Key TakeawaysUnderstanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It's not about eating less—it's about eating right.Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.Timestamps[00:11] What You'll Learn[01:19] What Are Macros, Micros and Supplements?[02:59] Why Carbs Are The Best For Distance Runners[04:50] Protein Explained[06:17] Fat In Your Diet Explained[07:57] Importance of Micro Nutrients[09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times[10:30] Best Supplements For Runners[14:06] Losing Weight Overeating While Running[16:03] Portion Control, Counting Calories & the BMR Calculator for Runners[17:47] Finish Line ThoughtsLinks & Learnings

Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race timesMost runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you've ever wondered why your numbers don't match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.Key TakeawaysVO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.Smartwatches often give inaccurate VO₂ max numbers because they can't measure things like sleep, recovery, or stress.The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.Timestamps[00:15] What You'll Learn[00:49] Vo2 Max Defined[03:29] How To Improve Your Vo2 Max[07:24] Use This To Improve Your Vo2 Max Now[08:03] Run Science Nerd Break - Vo2 Max Tops Out[09:03] Why Smart Watches Get It All Wrong[09:51] Why You Need Patience To Improve Your Vo2 Max[11:01] Use This To Get a Higher Vo2 Max and Race FasterLinks & Learnings

What if running faster isn't about pushing harder, but about subtle shifts you're overlooking?In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single time, and walk away with a practical approach to stop fighting against yourself and start flowing with the natural rhythm that unlocks your best running.Key TakeawaysSmall changes—like better sleep, hydration, and weather—can give you a 5% boost in your running performance without extra effort.Consistency matters more than occasional bursts of intensity; showing up regularly helps you improve your running over time.Aligning with the natural flow—in running or life—makes things feel easier and more rewarding.Timestamps[00:00] How to run faster without training harder[00:27] How to collaborate with the running universe[01:23] Stacking small tailwinds for big gains[02:00] The bigger picture: Applying small daily wins to life and long-term habits[02:40] Go with the flow[03:02] Get your free 30-day base training & habits planLinks & Learnings

What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores?I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn't), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they're fit and ready. It's not always about how many miles you run or how fast your watch says you should go. Instead, it's the small stuff most people ignore that ends up deciding your finish time. If you've ever had a rough race despite solid training, this one will help you figure out what went wrong—and how to fix it next time.Key TakeawaysRace-day prep matters more than fitness. Small things like water and fueling can make or break your race, even if you're in great shape.Practice your race plan ahead of time. Don't wait until race day to figure out how you'll drink water or take gels—practice it during training.You don't need to train harder to race better. Maintaining a base and peaking smartly for a few weeks can keep you fresh and reduce burnout.Timestamps00:19] What You'll Learn[02:48] I Learned What Not To Do In the Marathon[03:51] Use This Free Training Plan To Run Your Best[04:47] I Learned What Not To Do In the Marathon With This[06:16] The Fix For Race Day Fails[07:07] Marathon Hydration/Nutrition Drama Continues[07:37] Learning From My Mistakes Mid-raceLinks & Learnings

Most runners are training for a time they think they should hit, not the one they're actually ready for.If you've ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who's coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You'll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you'll know exactly where to focus your effort so every step brings you closer to your fastest finish yet.Key TakeawaysA faster 5K isn't just about running more—it's about training both your aerobic base and your ability to handle high-speed efforts.Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch.Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains.Timestamps[00:08] What You'll Learn[01:03] How I'm Trying to Run a 15:59 5K[02:44] Run Science Nerd Break - What Does Anaerobic Mean?[04:01] The Science Behind The 5K[02:02] Why It's Not About Speed But Lactate Tolerance[05:35] Use This Free Training Plan To Run a Faster 5K[06:05] Lactate Threshold vs Lactate Tolerance[06:56] Run Science Nerd Break – Lactate Doesn't Shut You Down[09:49] Run Science Nerd Break - Speed Endurance Explained[13:51] Use This To Develop Base To Run a Faster 5KLinks & Learnings

The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You'll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork.Key TakeawaysSmart fueling boosts performance: Fueling your body with the right nutrients and supplements can significantly improve endurance and recovery, especially during long-distance running.Timing and balance are key: Some supplements work best right before a race (like caffeine), while others (like creatine) need daily use. Hydration and electrolytes should be constant.Experiment carefully: Not every supplement works for everyone. Start small, track how your body reacts, and adjust to avoid stomach issues or wasted effort.Timestamps[00:13] What You'll learn[32:10] Caffeine[02:03] Hydration & Electrolytes[05:08] Get Your Free 8-Week Race Day Toolkit Training & Habits Plan[06:06] Nutrition[08:54] Creatine[11:59] Tart Cherry Juice[14:18] Beetroot Juice[17:33] Cordyceps Mushroom[19:26] Spirulina[20:31] Beta Alanine[23:03] Acetyl L-Carnitine[24:41] CBD Oil[26:43] Bicarb/Baking Soda[31:27] End: CTALinks & Learnings

Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.Threshold training can be a total game-changer or a complete waste of time if you're doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you're training for a race or just want to get faster without burning out, this one's for you. You'll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter.Key TakeawaysRunning too hard at threshold isn't helping—it's hurting: Pushing past your real threshold pace turns training into survival mode, not progress.Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle.Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back.Timestamps[01:08] What Is Threshold Training?[02:08] Run Science Nerd Break #1 - Lactate Is Good[03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast[04:21] Mistake #2 - Skipping The Aerobic Base Phase[05:13] Mistake #3 - Doing Threshold While You're Fatigued[06:20] Use This To Improve Your Threshold The Smart Way[06:56] Mistake #4 - Calling Everything Threshold[08:13] Mistake #5 - Doing It Every Week Forever[09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place[10:04] What You Really Need To Improve Your ThresholdLinks & Learnings

What if the best strength work for runners doesn't need any weights?Running more won't fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You'll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you're a 5K beginner or a sub-3 marathoner, these moves work—and they don't require a single machine or dumbbell.Key TakeawaysBodyweight strength training can target the most critical muscles for runners—no gym required.Each of the five exercises mimics running mechanics and builds injury-resilient muscles.Slow, controlled reps and proper form matter more than weight or volume for runners.Timestamps[00:21] What You'll Learn [01:07] How To Bulgarian Split Squat [03:46] Use This To Balance Strength Training, Running and Life [04:12] How To Single Leg Deadlift [07:12] How To Bent Knee Calf Raise (Soleus) [09:21] How To Pushups For Runners [11:23] How To Side Plank With Leg Raise [13:43] How To Fit It All InLinks & Learnings

Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.Overstriding is one of those sneaky mistakes that most runners don't even realize they're making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it's not what you've been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you're training for your next PR or just trying to run without pain, this is the kind of episode that tells you what's really going on with your form and how to fix it without making things worse.Key TakeawaysOverstriding isn't about heel striking—it's about how far your foot lands in front of your body, which slows you down and increases injury risk.You can fix overstriding with a simple three-step process: feel your stride, film it, and gradually adjust your cadence.The real cause of overstriding often isn't form—it's running too fast for your current fitness level and not being patient enough to let your body catch up.Timestamps[00:56] What Most Runners Get Wrong About Run Form[01:30] Run Science Nerd Break[01:51] 3 Step Overstriding Fix[02:16] Step 2 - Film It[02:56] Step 3: Increase Your Cadence (In a Smart Way)[03:04] Quick Run Science Nerd Break[04:39] Use This To Stop Overstriding[05:36] Patience Is The Problem[06:01] Quick Run Science Nerd Break[06:48] Use This To Run With Better FormLinks & Learnings

Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.Most runners think they know how to hydrate and fuel, but they're making critical mistakes that destroy their performance when it matters most. In this episode, I'm breaking down the exact hydration and fueling strategies that will help you avoid cramping, gut issues, and those dreaded mid-race bathroom emergencies. You'll learn why drinking more water can actually hurt your performance, when energy gels are worth the money (and when they're not), and my proven race-day timing system that eliminates porta potty anxiety forever. Importantly, you'll understand how your body actually processes fluids and fuel so you can show up on race day feeling confident and prepared.Key TakeawaysHydration isn't just about drinking water—getting your electrolytes right matters just as much, especially in long or hot runs.Overhydrating can mess you up just as badly as dehydration by flushing out the sodium your body needs.Energy gels work best when timed right. Use them after 45-90 minutes of running to avoid hitting the wall, but test different brands to find what doesn't upset your stomach.Timestamps[00:15] What You'll Learn[01:12] Hydration Strategies[02:26] Electrolytes Hydration Balance[04:00] Why Hydration Is So Important[04:54] No Pee Race Day Hydration Strategy[06:08] Use This To Hydrate Smarter[07:08] Energy Gels Explained[08:24] How To Use Gels The Right Way[09:41] Why Are Gels So Important For Runners[10:25] Finish Line ThoughtsLinks & Learnings

Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.If you're somewhere between jogging for fun and grinding it out at VO₂ max, you're likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I'll walk you through what's happening inside your body, how to train this “sweet spot” pace, and how to avoid the biggest mistakes runners make with it. You'll also get a free download to test and train your own threshold pace, so you can finally stop winging it and run smarter.Key TakeawaysLactate threshold isn't bad—it's a fuel source for runners. The burn you feel during hard efforts comes from hydrogen ions, not lactate itself.Threshold training improves endurance by teaching your body to clear lactate faster, process fuel better, and maintain pace without breaking down.Threshold training should be part of a balanced plan — using progressive long runs, tempo intervals, and race-specific workouts helps improve performance without burnout.Timestamps[00:26] What You'll Learn[01:15] What Is Lactate Threshold[01:42] Four Fun Run Science Facts About Lactate[03:11] What Happens When You Train At Threshold[03:45] Use This To Find and Train Your Threshold[04:33] Why Threshold Sits At The Center Of Your Training[05:15] Three Ways to Train Threshold[08:47] Metaphors To Help Understand Threshold[09:28] Use This Free Tool To Improve your ThresholdLinks & Learnings

What if the best way to PR was to start slower, not faster?You don't win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you've hit the wall one too many times or want to feel more in control on race day, this one's for you.Key TakeawaysNegative splits aren't just safer—they're faster and feel better.Reading the course map like a coach prevents energy waste on false flats and hills.Cold weather isn't a disadvantage—it's actually your performance edge.Timestamps[00:00] This guy wants to run sub 1:40 marathon[00:54] Brandon's goal: Sub-1:40 and what's at stake[03:02] Risk vs reward of starting fast vs negative splitting[04:24] Breaking down the false flat at Richmond[04:53] Cold weather = free speed?[06:10] How to pace mile 11–13 without bonking[07:04] Structuring a plan that adapts on race dayLinks & Learnings

Most runners don't fuel right and it's costing them performance and recovery.Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I'll give you real, science-backed strategies to fuel smarter before and after your runs. You'll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you're running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it.Key TakeawaysPre-Run Fuel: Eat simple carbs like toast with peanut butter, bananas, or oats 1-2 hours before running. Avoid high-fiber or fatty foods to prevent stomach issues.Post-Run Recovery: Aim for a 3:1 ratio of carbs to protein (like chocolate milk or a peanut butter sandwich) to refuel and repair muscles. Timing matters—eat within 30-60 minutes for best results.Easy Snack Ideas: Shelf-stable options like trail mix, tuna pouches, or a "broken shake" (oats + protein powder) make recovery simple, especially when you're on the go.Timestamps[00:19] What You'll Learn[01:35] What Is a Pre-Race Meal?[02:12] Simple Pre-Run Meal Ideas[02:25] How to Do a Pre-Run Meal[03:54] Timing Your Pre-Run Meals[05:13] Why Pre-Run Nutrition Matters[07:12] Use This Easy Free Guide To Remember Everything[08:23] Post-Run Recovery Essentials[11:13] Quick Note On Protein Shakes[12:16] Top 5 Recovery Snacks[15:16] Finish Line ThoughtsLinks & Learnings

Most running injuries don't come from running too much—they come from running too much, too soon.This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you're sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down.Key TakeawaysStack Fatigue SlowlyRamping volume safely over time prevents injury and builds true fitness.Strength Comes FirstWithout a strong base (gym, plyos, drills), more running just breaks you.Zone Discipline MattersStaying in low zone 2–3 builds aerobic base—zone 4 wrecks it too early.Timestamps[00:00] Why ramping up too fast gets runners injured[00:38] The long play: boring, smart aerobic growth[01:18] Protecting the groin with incremental increases[01:53] Gym strength guidelines for injury prevention[02:35] Why some workouts do more harm than good[03:06] Form drills + plyos = the real supplements[03:40] Weekly structure: one hard workout, rest is base[04:16] Breaking up treadmill monotony while building aerobic base[04:56] Future training: two-a-days and more outside running[05:35] Why zone 4 ruins your aerobic foundationLinks & Learnings

The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking.What if you've been doing it all wrong—pushing too hard or not hard enough—without even realizing it? In this episode, I unpack the real difference between being slightly overtrained versus slightly undertrained and why that small distinction could make or break your next race. You'll learn how life, stress, and even altitude play into your training choices, and more importantly, how to listen to your body before it's too late. Whether you're juggling a busy schedule, prepping for your first marathon, or trying to maintain your edge without burning out, this episode gives you the insight to adjust, recover smarter, and stay in the game longer.Key TakeawaysGoing into a race slightly undertrained is often safer than going in overtrained. It helps you avoid injury, recover faster, and stay consistent in your training long term.Being a runner is about more than just workouts. It's about finding balance—physically, mentally, and emotionally—so your running fits into your life, not takes over it.Failing is part of the process. Whether it's messing up race nutrition or overdoing mileage, each misstep is a chance to learn, adjust, and come back stronger.Timestamps[00:00] What Would You Rather: Be Slightly Overtrained or Undertrained For a Race?[00:25] Come Have a Convo In Zone 2 With Us[01:02] Why Overtraining Is Best For Racing[03:08] Why Undertraining Is Best For Racing[05:43] What's Keeping Us Healthy, Creative & Wise?[06:29] What's Keeping Remy Healthy?[07:43] What's Keeping Daren Healthy?[10:51] Use This To Get 1% Better Every Day In Your Run Life[11:40] What's Keeping Daren Creative?[15:14] What's Keeping Remy Creative?[17:20] What's Keeping Daren Wise?[21:43] What's Keeping Remy Wise?Links & Learnings

What if the cross training activity you love most is actually the least effective for improving your running performance?If you've ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days.Key TakeawaysNot all cardio helps your running. Some activities like aqua jogging or the elliptical are much better for running fitness than others like swimming or group classes.The closer the activity feels to running, the better it helps your running. This is called the law of specificity—your body adapts best when training looks and feels like your goal activity.Even great cross-training can't replace running entirely, but it helps maintain fitness during injury or off-seasons.Timestamps[00:00] What most runners get wrong about cross training[02:24] Cross training example activities ranked[00:41] Key takeaways[01:02] Full list of cross-training activities and their running specificity[02:34] Why yoga and Pilates don't count as running-specific cross training[03:14] Use this free training guide to run smarter in the off-season or when injured[04:00] When cross training doesn't work[04:44] The triathlete turned runner theory[05:56] Finish line thoughtsLinks & Learnings

Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line.What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It's a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I'll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep.Key TakeawaysThe Rosario 800s are a smart way to test your marathon fitness by combining fast and slower 800-meter intervals without rest, showing if your race goal is realistic.This workout helps build endurance and mental strength by keeping your heart rate steady just below your threshold, which is great for race day stamina.You can adjust Rosario 800s for different race distances and experience levels, making it a flexible tool that complements other workouts like tempo runs and long runs.Timestamps[00:00] Do this workout for gains[00:29] What you will learn and use[00:54] Why you should trust me[01:19] What exactly are the Rosario 800s?[04:10] How to do Rosario 800s[06:13] Get your free sub-threshold training plan[06:51] Why this workout matters so much for distance runners[08:14] How to modify Rosario 800s for other distances[09:13] Finish line closing thoughtsLinks & Learnings

Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.Timestamps[00:00] The secret to better runs: Warmups[01:20] Why warmup matters[02:23] The two types of warmups[02:39] Step 1: Wake up warmup (3-minute routine)[05:35] Free 6-week base training & habits plan[06:28] Step 2: Inside warmup (5-minute full-body routine)[07:55] Pro tips for better warmups[09:14] Step 3: Outside warmup (form drills and plyometrics)[13:00] The cool down: Why it's essential[14:57] Final thoughtsLinks & Learnings

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 engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you've ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your limits, and what lessons emerge when your best-laid plans collide with race-day chaos, this episode is your field guide. You'll walk away with clarity on how to approach your own training more intelligently—and what it really takes to execute when it counts.Key TakeawaysZone 2 training works—but only to a point. It's great for building a strong base, but when it comes to marathon day, the body can still fall short if it's not prepared for the full distance and terrain.Heart rate zones aren't one-size-fits-all. What works on paper (or with formulas like MAF) might not match real-life results without proper testing.Success isn't just about pace—it's about adapting mid-race, knowing when to push, and when to hold back to avoid a full crash.Timestamps[00:00] Setting goals and why sub-3-hour marathons are a big deal[01:45] Race day energy matters[02:18] Lock in your pace early; if it feels too hard now, it'll only get worse[03:50] How to improve zone two running and get faster at lower effort[04:45] Understand the running science[06:15] Where Maximum Aerobic Function falls short[07:59] When fatigue hits, adjust your goal[10:07] Finishing strong[11:14] Post-race lessons[12:57] Final thoughts on Zone 2 and what's nextLinks & Learnings

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, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights, and build a personalized, adaptive training system that actually serves you. If you've ever felt like your fitness tracker wasn't keeping up, you'll want to hear how to flip the script and train 1% better every day—with your own hybrid of human intuition and machine precision.Key TakeawaysRunning AI needs more personalization—it should adapt to your goals, recovery, and life stresses instead of giving generic advice.Most fitness apps focus on basic metrics like heart rate and pace but miss the personal context that makes training advice actually useful for people who've been running more than a few months.To get better insights, we need to take control of our own fitness data by exporting it, building our own dashboards, and using AI tools to find trends and make smarter training decisions.Timestamps[00:00] Why AI in fitness still doesn't get you[00:40] The real problem with "one-size-fits-all" advice[01:34] Who these apps are really built for (hint: not experienced runners)[02:25] Why data without context fails[03:08] The better way AI could help runners[05:02] How to take control of your own data[06:38] My personal system to set real goals[07:16] What I want AI to actually do for me (my wishlist)[08:26] Using AI tools to analyze your own training data and improve[09:58] What I'm building next — a smarter, more personalized training planLinks & Learnings

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, but something so simple you've likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We'll uncover why your ego might be sabotaging your progress, how skipping (yes, like when you were a kid) plays a vital role in performance, and the quiet discipline behind showing up daily with purpose. Whether you're trying to break through a plateau or just bring more intention to your running and life, this episode will give you a smarter foundation and a system you can start today.Timestamps[00:00] What most runners skip that actually helps: Strides[01:22] What strides are and why they matter[03:10] Skipping as a warm-up tool for fast running[04:40] How to use skipping and strides in your workouts[05:34] The ego trap in training and goal setting[06:20] Why “shoulds” burn us out in running and life[07:55] What real long-term consistency looks like[09:27] Lessons from writing and how they reflect in running[10:57] The big truth: life mirrors running[11:52] What you can actually start doing todayWho Is Nicole Burnham?Nicole Burnham is a RITA award-winning author of over twenty romance novels, including the popular Royal Scandals series.Before becoming a full-time writer, she earned both a J.D. and an M.A. in political science from the University of Michigan and practiced law.As an Army brat, she grew up moving around the world, which has influenced the international settings of her novels. Beyond writing, she is an avid runner (marathons and ultras are her jam!) who incorporates strides into her routine to maintain form and energy. Nicole currently resides in Boston, where she balances her writing career with regular runs on local trails.Links & Learnings

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." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what's really wrong with how fitness data is delivered, why it's failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you're tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one's for you.Key TakeawaysSmartwatches track data but fail at giving useful advice: They show numbers but don't explain what to do with them or how to improve.Fitness apps reward the wrong things: They push streaks and long runs over smart training, which can lead to burnout.The best runners don't follow generic plans: Progress comes from understanding your body, not just hitting app goals.Timestamps[00:00] Why smartwatches and virtual coaches aren't working[00:40] What You'll Learn[01:23] The problem with "training unproductive" messages[02:15] What apps track vs. what runners really need[03:07] Why running apps don't ask about your goals[04:12] How Did We Get Into This Virtual Coaching Mess?[06:36] The Cater To The Average Trap[08:14] How custom heart rate zones can mess up your fitness score[09:35] How gamification creates burnout and pressure[10:39] What a better app could actually look likeLinks & Learnings

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.Key TakeawaysSkipping 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.Timestamps[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 ThoughtsLinks & Learnings

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.Key TakeawaysMessing 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.Timestamps[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 stepsLinks & Future Learnings

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.Timestamps[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 workoutLinks & Future Learnings

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.Key TakeawaysThere'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.Timestamps[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 footstrikeLinks & Future Learnings

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 TakeawaysFixing form isn't about one quick tip—it's consistent drills and strength work.Slower running doesn't always mean better running; form can break down at marathon pace.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 gainsLinks & LearningsMy Adaptive Marathon Training PlanWatch and read this episode here - https://dlakecreates.com/formmythsDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.

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.Key TakeawaysSub-threshold running helps you build real aerobic strength without constant high effort.Most runners either avoid this zone or run too hard—missing the adaptation.Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-termTimestamps[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 newsletterLinks & Future Learnings

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.Key TakeawaysA race predictor test helps you gauge your real fitness and plan your pacing.The right taper strategy keeps you fresh without losing key fitness gains.Proper sleep, heat exposure, and targeted strength work add small edges that add up big.Timestamps[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 toolsLinks & LearningsGet all 17 Race Day Tools Here

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.Key TakeawaysCoaching 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.Timestamps[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 mindsetLinks & Learnings

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. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You'll walk away knowing if your training is actually working—and how to adjust if it's not.Key TakeawaysA fast finish long run can show your true race readiness better than any other workout.Running by feel with a trusted pacer beats over-relying on pace data.Mental effort is just as important as physical during long runs five weeks out.Timestamps[00:00] Why long runs without purpose don't help[00:33] The setup: Brenton's marathon pace long run[01:11] How pacing without numbers makes a difference[01:58] Starting the workout—staying controlled[02:56] How I used “silent coaching” to manage effort[04:51] High mileage week strategy five weeks out[05:44] The breaking point at 17K[06:47] What a true fast finish feels like[07:36] Final pace push and effort[08:28] Brenton's confidence breakthrough[09:32] How to use this type of run in your own trainingLinks & Learnings

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 arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you'll find a more effortless stride and a deeper appreciation for every mile you conquer.Key Takeaways Posture sets you up for better breathing and balance.Shortening your stride and focusing on Cadence can lower injury risk.Keeping things fun helps you stick with the process longer.Timestamps[00:00:00] College Track Day Issues[00:00:25] Why Form Isn't Magic[00:00:44] Seven Practical Tips[00:01:01] Form vs. Economy[00:01:33] Swimming Lessons[00:02:25] Foot Plant Basics[00:03:07] Stand Tall, Lean Slightly[00:04:05] Free Cadence Plan[00:05:29] Arms, Cadence & FunLinks & Learnings

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 dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It's all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you'll have straightforward tactics to keep running strong for years to come—without letting smog stand in your way.Key TakeawaysAir pollution can reduce your speed and endurance more than you realize.Real-time data helps you find cleaner routes and protect your lungs.Making small changes now adds up to better long-term health and performance.Timestamps[00:00] Why outrunning the air matters[00:00:17] A quick mention of a simple solution[00:00:48] Training for the long game[00:01:06] Getting real about polluted air[00:02:01] The key pollutants harming your run[00:02:34] AirTrack's real-time data advantage[00:03:27] Personalized feedback for performance[00:04:07] Thinking bigger than just your next run[00:04:25] Linking recovery to air quality[00:05:37] Final thoughts on staying pollution-freeLinks & Learnings

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 break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance.Key TakeawaysVO2 max is crucial, but it's not everything. Balancing lactate threshold and running economy is just as important.Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress.Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out.Timestamps[00:00] Why VO2 max matters for runners[02:16] How Brenton's VO2 max test revealed training gaps[04:42] The biggest VO2 max workout mistakes[06:49] The Norwegian protocol for VO2 max training[08:16] How to structure intervals correctly[10:42] The role of Zone 2 in building endurance[14:05] Should you lose weight to run faster?[16:51] The best race day strategy for marathoners[18:56] Overreaching vs. overtraining—how to avoid burnout[21:22] Free running guide for better trainingLinks & Future Learnings

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—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You'll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining.*Timestamps*[00:00] Intro – Why Flat Marathon Training is Different[00:35] The Problem with Training on Hills for a Flat Race[01:20] How Course-Specific Training Improves Performance[02:45] Adjusting Your Training Load for a Flat Course[04:10] The Science Behind Flat Course Fatigue[05:30] Steady Pacing Challenges on a Flat Course[06:45] The Best Long Run Strategy for a Flat Race[08:00] Overtraining vs. Overreaching – Avoiding Burnout[09:40] Why Early Morning Runs Improve Performance[11:15] Final Tips for Race Day Preparation*Links & Future Learnings*

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 burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I'll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won't derail your goals. It's all about small, daily improvements that compound over time. Let's get into it.Key TakeawaysPerfectionism stalls progress—consistency is what truly compounds over time.Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.Small daily actions, even imperfect ones, are the secret to long-term success.Timestamps[00:02] Why chasing perfection is ruining your running[01:17] The power of consistency over perfection[02:06] How stopping while you feel good boosts long-term progress[03:05] The "fitness savings account" concept[04:05] Why zooming out helps you see the big picture[05:05] Magic Mind review: boosting focus & endurance[06:03] The balance of hard work and enjoying life[06:43] Making running fun—even when it's hard[07:10] Embracing imperfection for lasting progress[07:49] The 1% Better Runner framework explainedLinks & Future LearningsGet your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree

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 to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.Once you're on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It's about working smarter, not harder, and finding the joy in running right from the start.Key TakeawaysStarting to run doesn't have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.Timestamps[00:00:00] - Breaking myths about starting running and the benefits of small steps.[00:01:21] - How To Start Running[00:01:35] - What is training fo ra 5k when you want to do a marathon[00:02:20] - Mental Toughness[00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING[00:05:44] Get 1% Better Each Day With This[00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life[00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT[00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHONLinks & Learnings

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. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you're aiming for a new PR or just want to avoid common race day mistakes. We'll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.Stick around for a free training plan and checklist to apply everything we cover today.[00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)[00:01:37] Critical Warning Before You Use These Tips

Can you really train for speed and endurance at the same time? Here's what the science says... TLDR -- both/kinda?!In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you're just starting out or looking to level up, this episode has practical tips to improve your running without burning out.Timestamps[00:00] Introduction: Can you train for speed and endurance at the same time?[02:08] Balancing aerobic and anaerobic fitness: Myth or reality?[04:27] Simplifying aerobic vs. anaerobic energy systems for runners.[06:08] Explaining lactic buildup and its effect on performance.[08:34] Common issues with tracking metrics and gadgets.[10:00] Why setting goals is critical before diving into data.[11:45] The problem with relying on smartwatch metrics for training.[12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.Key TakeawaysBalancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.The Gray Zone Explained: Aerobic and anaerobic training aren't black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.Links & Learnings

How do you know if you're pushing too hard—or not hard enough?David Goggins' hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.Key TakeawaysMental toughness is valuable, but overtraining can lead to burnout and injuries.Rest and recovery are just as important as pushing hard in training.Every runner needs to find their own balance between discipline and sustainability.Timestamps[00:00] – The big debate: Is David Goggins good or bad for runners?[02:30] – Why some runners thrive under his mindset[05:10] – The paradox of suffering vs. enjoying running[08:45] – The dangers of always pushing to the limit[12:00] – Real-life consequences of overtraining[15:20] – How elite runners balance toughness and recovery[18:40] – What everyday runners can take from Goggins' approach[21:50] – The surprising way Goggins started his public speaking career[25:30] – The role of AI in running training plans[28:00] – Final thoughts: How should YOU approach hard training?Links & Future Learnings

Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong.Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence.Timestamps[00:00] Introduction: The biggest issue runners face with their metrics.[01:18] A little knowledge is dangerous: Why understanding the bigger picture matters.[02:10] Defining your goals: The key to successful training without confusion.[03:00] Fitting running into your life: Balancing training with personal commitments.[03:45] Avoiding injuries: Why sustainable training patterns are essential.[04:20] Gadgets overload: When runners rely too much on data and metrics.[04:50] The truth about smartwatches: Misleading VO2 max and other flawed metrics.[05:30] Heart rate tracking: The one metric that truly matters for progress.Key Takeaways1. Set Clear Goals Before Using MetricsMetrics are meaningless without clear, realistic goals. Start by defining what you want to achieve—whether it's running for fun, completing a marathon, or improving your speed.2. Avoid Overloading on DataBeginners should prioritize sustainable training patterns over diving into complex metrics. Running consistently without injury is more important than focusing on gadgets.3. Understand Metrics and Their LimitationsMany smartwatch metrics, like VO2 max, can be misleading. Focus on heart rate as a foundational metric and incorporate other data only when it aligns with your progress.Links & Learnings

I learned the hard way that buying the latest shoe doesn't replace real training.I've come to realize that shiny gear isn't the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You'll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.Key TakeawaysFancy running gear can help but won't replace consistency and smart training habits.Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.Small, daily improvements in technique and mindset deliver long-term results.Timestamps[00:00] Intro to Gear Obsession[00:59] Why Fancy Shoes Feel Overrated[02:10] The Real Power of 1% Improvements[03:18] Showing Two Favorite Shoes[04:14] Breaking Down Essential Running Gear[05:48] When Tech Becomes a Distraction[07:02] Free Cheat Sheet for Minimalist Gear[08:10] The 1% Better Runner Framework[09:15] The Truth About Shiny Gadgets[10:18] Wrapping Up and Final ThoughtsLinks & Future Learnings

What does a smarter marathon training plan actually look like?"When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner's aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you're self-coached or just seeking better guidance, this episode will reshape the way you think about training.Timestamps00:00:00 Introduction00:01:10 Meet the Runner00:03:00 Analyzing the Training Plan00:05:00 Problems with VO2 Max Workouts00:08:00 IT Band Pain Explained00:09:19 The Cross-Training Solution00:11:33 Adjusting Training Expectations00:13:45 Strength Training for Injury Prevention00:14:50 Delayed Gratification for Marathon Success00:16:30 Next Steps for a Smarter Marathon PlanLinks & Future LearningsFix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-mHow to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFpHow to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI

Imagine crushing your marathon goal with one simple daily habit that you do over and over.In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you're chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed.Key TakeawaysSmall daily habits and persistence can create massive progress over time.Enjoying the process is key to long-term success in running and life.Balancing excellence and “good enough” helps overcome perfectionism and get results.Timestamps[00:00] Introducing Adam's marathon journey.[00:17] The role of persistence in running and podcasting.[01:12] What progress over perfection really means.[04:49] The power of 1% daily improvements.[06:36] Balancing quality and “good enough.”[09:12] Lessons learned from running a business and marathons.[12:14] Focusing on inputs vs. outcomes in success.[14:31] Advice for new marathon runners.[16:42] Why it's about who you become, not the journey or destination.[18:38] Update on Adam's marathon achievements.Links & Future Learnings

What's the one thing most runners get wrong about “easy training”?Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone. You'll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you're a beginner or experienced runner, these insights will help you train smarter and perform better.Timestamps[00:00] Are your easy runs setting you up for success or sabotaging your progress?[01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.[02:41] Using the breathing countdown test to check heart rate accuracy.[04:09] Can a run ever be "too easy"? Understanding objectives and recovery.[07:57] Why Maffetone's principles work differently for advanced and beginner runners.[09:43] The gap between easy and race paces for elites versus everyday runners.[10:01] Resting heart rates and the importance of heart rate reserve in training.[12:20] Debunking myths about maximum and Maffetone heart rates.[13:18] Customizing heart rate zones for higher resting and maximum heart rates.[15:00] How base training builds longevity and aerobic fitness.Key TakeawaysUnderstand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.Links & Learnings

What does it take to transform from a gym bro to a sub-3-hour marathoner?In this episode, we dive deep into the mindset and strategies behind chasing the elusive sub-3-hour marathon. From lessons learned in testing new techniques during low-stakes races to the pivotal role of consistency and incremental improvement, every insight is tailored for runners aiming to take their performance to the next level. Learn how combining strength and endurance training can maximize results and why even late starters can achieve elite-level times with the right habits.Key TakeawaysTesting Your Limits Wisely: Brenton's experience highlights the importance of experimenting with new techniques in less critical races to avoid race-day disasters.The Power of Consistency: Incremental daily improvements and maintaining a steady routine are the real keys to long-term running success.Adapting Fitness for Performance: Combining strength training with running can help sustain performance, even for beginners who start late.Timestamps[00:00] The marathon "Holy Grail" and what it represents for runners.[01:13] Lessons learned from experimenting with new gels during a B-race.[03:50] Breaking down Melbourne vs. Sydney Marathons: what makes Melbourne faster.[05:40] How Brenton balances strength training with marathon training.[09:25] How Brenton got into running.[11:30] Why following marathon blocks and YouTube athletes inspired a new mindset.[13:00] The concept of "1% better" and its impact on running performance.[15:00] Consistency as the secret weapon for achieving big fitness goals.Links & Future LearningsWhat it takes to run a sub-3-hour marathon https://drwilloconnor.com/what-it-takes-to-run-a-sub-3hr-marathon-the-numbers-and-the-workouts/Brenton on Instagram: https://www.instagram.com/brentonjowett/Brenton on Strava: https://www.strava.com/athletes/90260941Daren DLake Runs on Instagram: https://instagram.com/dlakecreatesFollow Me On Strava: https://www.strava.com/athletes/120507Free Base Training & Habits Guide Here: https://dlakecreates.com/basefree Hosted on Acast. See acast.com/privacy for more information.