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 simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.

1. Max-cushion shoes might feel comfortable, but they can weaken your feet over time by reducing natural shock absorption and muscle engagement.
2. Running in the same shoe every day creates repetitive stress—rotating between different types of shoes helps build strength and prevent injury.
3. Your feet need feedback from the ground to stay strong and stable; too much cushion dulls that connection and can hurt your form.

• [00:58] The Run Shoe Industry Story
• [01:36] The Science Behind Super Shoes
• [03:14] What's The Real Problem?
• [04:21] Use This To Get Strong Feet
• [04:56] Why Feet Matter More Than Shoes
• [05:40] Train Your Feet - Step 1: Stop Wearing One Shoe for Everything
• [07:32] Step 2: Build Foot Strength Progressively
• [08:34] Step 3: Use Max Cushion Strategically, Not Exclusively
• [09:07] Step 4: Pay Attention to Ground Feel
• [10:00] Understand This About Gear and You'll Actually Run Faster Farther

• 📈 Get your free 3 Shoe Rotation Cheat Sheet & Training Plan: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/shoecushion
• Stop Wasting Money on the Wrong Gear - https://dlakecreates.com/gear
• 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 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

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

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.