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 leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk through simple ways to spot it, explain why it’s often called “junk” work, and show how to use it intentionally without burning yourself out. If you want to feel fresher, train smarter, and finally understand where your effort should go, this episode gives you the clarity to do that.

1. The grey zone is not a bad pace by itself, but it becomes a problem when it turns into your default for every run. When that happens, you stay tired without getting fitter.
2. Easy runs should feel truly easy, and hard days should feel clearly hard. The progress comes from separating those efforts instead of living in the middle.
3. Grey zone works best when it’s used on purpose for specific goals like marathon pace or tempo work. It should support your training, not quietly take it over.

• [00:24] What You'll Learn
• [01:10] What Is It and How to Spot The Grey Zone
• [03:43] Why People Call It Junk and Why That’s Wrong
• [05:38] How To Use The Grey Zone In a Smart Way
• [06:22] Use This to Run In The Grey Zone
• [06:43] When To Use (And Avoid) Grey Zone
• [08:27] Check If You're In The Grey Zone
• [09:36] Use This To Build Your Base Before Building Your Grey Zone

• 📈 Get your free avoid the grey zone training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/grayzonesimple
• Learn more about the Grey Zone here - https://dlakecreates.com/greyzone
• Run far and longer with ease here - https://dlakecreates.com/base
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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. You’ll learn the simple changes that protect your joints, help you recover better, and make your runs feel smoother and stronger over time. By the end, you’ll know exactly how to train in a way your body can handle—without guessing, overthinking, or falling into the traps that keep runners stuck.

1. Running isn't the problem for your knees; in fact, it helps strengthen them. The real issue comes from doing too much too soon and not allowing your body to recover properly.
2. You can protect your knees by slowly increasing your mileage and making your easy runs truly easy. Varying your runs, your shoes, and your surfaces also helps prevent repetitive stress.
3. Strong muscles support your knees, so strength training your glutes, hips, and quads is crucial. This helps your body handle impact so your knees don't have to take the full force.

• [00:31] The Amateur Knee Experts
• [01:26] Why is Sitting Worse For Your Knees Than Running?
• [02:40] Joints Are Built to Move, Not Sit
• [03:02] How To Run Without Hurting Your Knees
• [04:16] What Actually Protects Your Knees
• [05:16] Use This To Run Farther & Longer
• [05:43] Protect Your Knees By Training your posterior chain
• [06:35] Do This Thing In The Off-Season To Protect Your Knees Even Further

• 📈 Get your free run far and long with less effort training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/badforknees
• How to run far and long with less effort (base training) https://dlakecreates.com/base2
• Prevent & Fix your Runner’s Knee issue with this - https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.

1. Slowing down builds the aerobic engine that makes long-distance running feel easier and faster. When most runs stay easy, your body adapts in powerful ways.
2. A strong base protects you from injuries by giving your muscles, tendons, and joints time to catch up to your cardio. Training gets more enjoyable when you’re not constantly drained or hurting.
3. When the engine is built, speed work finally works the way it should. You can run faster with less effort because your foundation can actually support it.

• [00:33] What You'll Learn
• [01:21] What Is Base Training?
• [05:15] Use This to Run Far Long with Ease Right Now
• [06:34] The Actual Base Training Plan - Pillar 1: Easy Running
• [08:14] Pillar 2: Long Run (1x Per Week)
• [09:25] Pillar 3: Build The Chassis and Run Economy: Strength, Plyos, Strides Drills
• [14:50] Why You Should Not Skip Base Training
• [17:06] How Long Do You Need When Are You Ready to Do Faster Work?
• [19:58] Base Training Misconceptions
• [21:14] Why You Really Need to Learn About Long Runs After Base

• 📈 Get your free run farther and faster base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base2
• Learn all about strides - https://dlakecreates.com/strideswithme
• Learn all about long run - https://dlakecreates.com/longrun
• Learn all about A-Skips - https://dlakecreates.com/askips
• Get the 5 body weight only Strength moves you’ll ever need as a runner - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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