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 fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.

1. Arm swing isn’t just for looks. It’s essential for balance and energy efficiency. Poor arm movement forces your core and legs to overcompensate, wasting fuel and slowing you down.
2. Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.
3. Your arms and legs are neurologically wired together, so clean arm motion helps your stride stay in rhythm without extra mental or physical effort.

• [00:11] What You'll Learn
• [00:50] The 6 Levers of Running Form
• [02:09] Lever 4 – Cadence
• [03:28] What Is Arm Swing?
• [05:20] Use This to Improve Your Arm Swing
• [05:37] Fix Drill #1 — Shoulder Drop, Not Shrug
• [06:55] Fix Drill #2 — Elbow Angle ≈ 90° (But Soft)
• [07:56] Do This to Help Another Runner
• [08:15] Fix Drill #3 — Drive Back, Don't Cross
• [09:09] The Study on Arms and Legs Relationship
• [10:01] Fix Drill #4 — Hands Low; Loose Grip With Thumbs Up
• [11:32] What Happens When You Put All of That Together?
• [12:07] What You Really Need to Fix Your Run Form

• 📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/armswing
• Learn more about Run Form - https://dlakecreates.com/runform
• Learn about strength training https://dlakecreates.com/10w2s-5
• Improve your breathing https://dlakecreates.com/running-breathing-techniques/
• Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.

1. Baking soda can help in short, hard efforts (about 30 seconds to 12 minutes).
2. Dose and timing matter; gut issues are common and can ruin race day.
3. Test a system in training; for most runners, consistent training beats supplements.

Timestamps

[00:00:38] How Baking Soda Works for Runners

[00:02:02] Do This To Help Another Runner

[00:02:32] The Science Behind Baking Soda Buffering In Running

[00:04:46] Experiment 1: This Actually Works

[00:06:39] Use This To Make Your Own Baking Soda and Run Faster

[00:07:05] Experiment 2: My Gut Rebels

[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code

[00:10:19] Experiment 4: The Truth

[00:11:47] Do You Really Need Baking Soda To Run Faster?

[00:12:34] Use This To Really Race Faster With Less Effort

• 📈 Get your free improve your race times with baking soda training plan and guide - https://dlakecreates.com/bakingsodafree
• 🎧 Listen, read and learn more here https://dlakecreates.com/bakingsoda
• WTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf
• 5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Why the Half Marathon Might Be the Perfect Distance

This episode breaks down why the half marathon might just be the smartest distance in running. It explores how 13.1 miles gives you nearly all the benefits of a marathon, endurance, stamina, confidence, without the physical wreckage that often follows 26.2. Listeners will learn why restraint beats obsession, how to train efficiently with purpose, and how to find long-term joy in running.

It’s a masterclass in building fitness that lasts, using science-backed frameworks and real-world experience from years of testing what works. You’ll leave knowing how to design a training plan that fits your life, not the other way around.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

• 📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
• Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
• Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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