The 1% Better Runner with DLake
Daren DLake 266 episodes Oct 22, 2026
The 1% Better Runner is a podcast about helping runners improve their lives through small, consistent daily habit changes. Host Daren DLake, a certified running and nutrition coach, shares his own training experiments and practical advice for self-coached runners. Episodes cover building habits that carry over into work, relationships, and personal growth, not just running performance. The show aims to be a straightforward resource for runners who want to get slightly better every day.
Episodes
The 3 Runs That Make You Faster When You Only Have 3 Days
If you only run three days a week, making all three runs easy is the fastest way to stay slow.Two runners can train the same three days a week, and one keeps getting faster while the other stays stuck for months. In this episode, you'll hear why more easy running is the wrong fix when you only have three days. You'll also learn the three runs that move the needle, how hard each one should
Why I Tell Runners to Sprint at the End of Easy Runs
15 seconds at the end of your run can wake your legs up. Most runners skip it because it feels too small.Ever finish a run feeling flat and heavy and just glad it’s over? Nicole Burnham, an author and marathon runner from the Boston area, and I get into the small step at the end of a run that most runners skip. You’ll hear why it feels too small to matter, how sprinters think about warming up, and
The Real Fix For Overstriding (It's Not Cadence)
Chasing 180 steps per minute won't fix your overstriding. Shorter steps and driving your knees up will.Most runners are told a higher cadence is the answer to overstriding. In this episode, I explain why that advice leaves so many runners stuck and what actually changes where your foot lands. You'll hear a 30-second test to run on your next easy run, and why your heart rate can jump when y
The VO2 Max Trick That Finally Made My Watch Useless
One number predicts how fast you can race and how long you'll live. It's your VO2 max, and you can train it. VO2 max is the number runners chase for race times and sports scientists track for how long people live. In this episode, I explain what it actually measures, why it matters even if you never race, and how to start raising it without hurting yourself. You'll also see why your wa
She Keeps Making The Same Mistake (And So Do You)
Training inconsistently? Here’s how that might be holding back your race goals.In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-fr
The Real Reason Your Run Form Goes Blah (It's Not What You Think)
When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips.But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart.And it’s not because your form is bad. It’s because your focus breaks down before your body does.Here’s what’s really happening
Your Easy Runs Are Too Hard (Here's Why)
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
The Real Reason Heavy Runners Quit By Year Two
Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will.If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode will challenge everything you’ve been told. I break down what bigger runners need to understand about trai
Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)
What if the thing that helps you run faster now also protects you from becoming fragile later?In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard in
Sauna Is Legal Doping and Most Runners Have No Idea
What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week?Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna train
The Dangerous Level of Half Marathoners No One Talks About
What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone?The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half mar
Can’t Break 20 Min 5k? Here's Why (And The Fix)
What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race?Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to
The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone
What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort?Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub
The Zone Underneath Zone 2 (And Why It Matters)
Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now.Everyone talks about zone 2 training, but almost nobody talks about the slower movement that quietly supports everything else. In this episode, I break down why zone 1 training might be the missing piece for better endurance, faster recovery, and long-term health. I get into the difference be
Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)
Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet.Breaking three hours in the marathon is not about forcing yourself to hold 4:15 per kilometer pace and hoping you can survive. In this episode, I share the mindset shift that changed how I approach marathon training: stop pulling yourself toward an arbitrary goa
I Tested 7 Breathing Methods for Runners (Only 2 Work)
Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise.Breathing is one of the most overcomplicated topics in running. I tested seven popular techniques, from box breathing and Wim Hof to nose breathing and diaphragmatic breathing, to find out which ones actually help you run easier and which ones are better left for bedtime. In this episode, I break
Stop Blowing Up Every Run (Do This Instead)
Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace.Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your body's energy systems trick you into thinking you're rich when you're actually borrowing time at a brutal
What Running Actually Does To Your Body (No One Talks About This)
What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner?If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should, this episode will change the way you think about training. I break down the two systems that drive every r
Why You Can't Stay In Zone 2 (4 Fixes)
Zone 2 doesn't fail. You just quit before your body had any reason to adapt.Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We get into how to properly train your aerobic system, why your gear might be misleading you, and the uncom
Your Watch's VO2 Max Is Lying to You: Here's Why
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,
What 3 Run Club Founders Told a Solo Runner
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
Your Commute Is Secretly Killing Your Fitness (Here's the Fix)
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
20 Magical Run Form Fixes in 90 Minutes (Masterclass)
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 TakeawaysBet
Running Nutrition Isn't Hard. It's Misunderstood.
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,
Your Foam Roller Isn't Working. Use It Anyway.
What if the thing slowing your progress isn’t your training plan, but the recovery habits you trust the most?I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps you recover, what only feels helpful, and why that difference matters if you want to stay healthy, run
If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)
What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ ma
The Dangerous Level of Strava Runners No One Talks About
What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move betwee
You're Doing 10K Training Wrong, And It's Keeping You Stuck
Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely.If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this dis
Good Form Won't Make You Faster (This Will)
What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift
Zone 2 Training Is Useless Without This One Test | MAF Test
Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to s
I'm a Running Coach — Here's Why You Don't Need One
Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your ow
I Quit Marathon Training and Got Faster
What if skipping the traditional long run is actually the key to unlocking your true speed potential?After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my we
I Ran More and Got Fat (How I Fixed It)
What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I
You're 4 Minutes Away From Sub-2 Hour Half (Here's What's Missing)
Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is.If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're faili
The Injury That Ends Running Careers (It's Not What You Think)
Most runners don’t quit because they hate running—they quit because they never saw the injury coming.In this episode, I break down the invisible gap between your cardiovascular fitness and your connective tissue strength that leads to preventable overuse injuries, and I share a practical framework to catch warning signs early so you can adjust your training before a minor niggle turns into a seaso
Stop Buying Running Shoes Until You See This
Why do comfortable shoes in the store often lead to chronic pain years later? It all comes down to what you don't feel when you try them on.If you care about running not just this season but 10, 20, even 30 years from now, this episode will change how you look at your shoes. I break down the simple system I use to choose the right shoe based on heel drop, injury history, and long term foot health,
Why the Same Pace Feels Easy 1 Day and Death the Next
Running harder isn’t the secret to getting faster, and if you keep pushing every workout, you might be training the wrong fuel tank entirely.If you’ve ever felt unstoppable on one run and completely drained on the next at the exact same pace, this episode will explain why. I break down the three energy systems that power your running, how they work together, and why most runners spend too much tim
I Got Fitter Than Ever—Then One Race Humbled Me
Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other.What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental
Most Runners Train Too Hard—Here's What Elite Runners Do Instead
Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on
The Real Reason You’re Shuffling (And How to Fix It)
Most runners don’t lose form because they’re weak. They lose it because they never trained their nervous system to hold it.If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to s
The 5K Mistake Every Marathoner Makes
What if the race you’re avoiding is the one that unlocks your marathon speed?Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blow
Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)
You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of p
What Running REALLY Does to Your Body (Nobody Explains This)
Running doesn't destroy your body—sitting on the couch for 30 years does.If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and wha
You’ll Never Break a 25 Minute 5k Training Like This
Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll lea
How I'm Getting Faster Without Doing Long Runs
Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock be
Best Running Shoes 2026 (Not What You Think)
What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk,
Your Marathon Plan Is Backwards - Here’s the Correct Order
What if the reason your easy runs feel hard is because you’re doing too much, too soon?Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I wal
Breath Nose vs. Mouth? Most Runners Pick The WRONG One
Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your tr
If I Started Running In 2026, Here’s What I’D STOP DOING
You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actuall
Why Most Runners Do Vo₂ Max Intervals Wrong
VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, w
Stop Stretching Before Runs—Do This 7‑Minute Routine Instead
Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best.Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'
Fix This One Thing and Running Gets Way Easier
What if the reason your runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what
Your Heart Rate Zone Is Wrong (Fix It in 10 Minutes)
What if everything you think you know about running easy is actually making you slower and more exhausted?In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free metho
What Actually Happens When You Start Running Again (It’s Not Pretty)
What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what k
Why Most Runners Lift Wrong (And How to Fix It)
Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off
You’ll Never Break a 30 Minute 5k Training Like This
Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy th
Your Super Shoes Are Lying to You (Here’s How)
What if the very shoes designed to protect you are actually making you more prone to injury?If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the sim
You’re Running in the WRONG ZONE (And It’s Slowing You Down) | Gray Zone 3
The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it lea
Everyone’s Wrong About Runner’s Knee—Here’s Proof
What if the very activity you've been warned against is actually the best thing you can do for your knee health?If you’ve ever been told running will ruin your knees, this episode is going to flip that idea on its head. I break down why so many people blame the wrong thing for their pain, what the science actually says about how knees adapt, and the real habits that cause most runners to struggle.
Why You Get Tired So Fast (And How to Fix It Instantly)
The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, w
Why You Don’t Need to Choose Between Strength and Running
What if the thing holding back your running is your fear of lifting weights?If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, an
9 Things I Wish I Knew When I Started Running
What if the biggest thing holding you back isn’t your pace but your training habits?In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain ho
The Dangerous Level of Marathon Running No One Talks About
Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap. In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly w
Are You Training Wrong? The Truth About 4x4 Workouts
4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll
Are You Recovering Wrong? What I Wish I Knew Years Ago
What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape th
How Fast Do You REALLY Lose Running Fitness? (New Science)
Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simpl
I Tried Low HR Zone 2 Training for 13 years - This happened
What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds
Stop Wasting Energy When You Run (Fix This First)
Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixe
The Legal Supplement Pro Runners Use (I Tested It 4 Times) | Baking Soda
Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose,
Running a Half Marathon? Here’s What No One Tells You
Why the Half Marathon Might Be the Perfect DistanceI break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cru
The Long Run Mistake That Keeps You Stuck
Most runners ruin race day before the starting line—by doing their long runs wrong.Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confid
Why You’ll Never Run Farther If You Keep Doing This
The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll
You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)
Most runners skip A-skips — literally — but this one drill can make you faster without running harder.In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.Whether you’re a distance run
The 10k Mistake That Kills Your Speed
What if your 10K time isn’t a fitness issue—but a training mistake?Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and h
Caffeine + Baking Soda? Runners Are Doing THIS Now
Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocol
Why So Many Runners Destroy Their Muscle Gains (And How to Stop It)
What if building muscle as a runner isn’t about training harder, but training smarter?Key TakeawaysYou can gain muscle and lose fat while running often—if you master training timing and recovery.The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.Timestamps[00:21] Wha
The Plastic Trap Killing Your Gains (And How to Escape It)
That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your hea
Most Runners Get Cadence Wrong—Here's How to Fix It
What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just count
You've Been Running at the Wrong Threshold—Here's the Proof
The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actuall
Most Runners Make This IT Band Mistake—And It Makes It Worse
That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real sour
Recommended
پلی لیست | PlayList
Crime Stories with Nancy Grace
Conspiracy Files with Paige Carter
Bible Tea
Dark Night Tales with Brian King
Fox news
CBS Radio Mystery Theater | Old Time Radio
Old Time Radio Mystery, Suspense, & Horror
ABC News Update
Learn English Fast! English Snacks with Amber - Short Lessons to Speak English Like a Native
این نقطه
This Past Weekend w/ Theo Von
