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 the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.

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1. Overtraining is often a result of under-recovering. Your body can handle hard workouts, but it breaks down when you combine them with life stress and poor sleep.
2. Recovery is an active skill, not just doing nothing. It means choosing activities that lower your total stress and help your body adapt, like a walk or light mobility work.
3. Listen to your body's warning signs, like a higher resting heart rate or constant irritability. Ignoring them leads to injury, while heeding them lets you train harder and smarter.

• [00:15] What You'll Learn
• [01:02] When 'No Days Off' Destroyed My Marathon
• [02:08] The Science Behind What Happened
• [03:02] Use This Tool to Help With Recovery
• [04:30] The Real Definition of Recovery
• [05:57] Get My Free Recover Easy Without Thinking Guide
• [06:16] What to Do on Recovery Days: Active Recovery
• [08:05] Passive Recovery Explained
• [10:31] Quick Cheat Sheet to Tell Difference
• [10:59] What Not to Do on Recovery Days
• [12:43] How to Know When You Need Rest
• [14:36] Do This Once You Really Understand Recovery

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• 📈 Get your free recovery cheat sheet and training plan bundle https://dlakecreates.com/recoveryfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/recovery
• Run far and long easier with this - https://dlakecreates.com/base
• The best cross training workouts for runners - https://dlakecreates.com/crosstrainactivities
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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 simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset, turning panic into power. You'll learn how to strategically use this time to not just protect your progress, but to set the stage for your biggest running wins yet.

1. Fitness fades much slower than you think. Your core endurance stays with you for a long time, even when you take a break.
2. You can keep most of your fitness with very little work. Just a couple of easy runs a week is enough to maintain your hard-earned base.
3. A break is not a setback, it's a strategic reload. Shifting your mindset to see time off as "loading the slingshot" helps you come back stronger and avoids injury.

• [00:01] What's Really Happening With Runners Mindsets
• [00:11] What You’ll Learn
• [02:52] How To Do The Slingshot Season In Your Training
• [05:12] Use This To Run Faster, Farther and Longer with Less Effort
• [05:50] Why This Is Important For Runners
• [08:22] Do This To Stop Running Perfect

• 📈 Get your free run faster and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/slingshot
• How to not let perfection rule your running - https://www.youtube.com/watch?v=uxCjqqnPokg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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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 real, lasting speed, what to expect each week during your first two months of low-heart-rate training, and the six mistakes that silently sabotage progress before most people ever see results.

1. Running slower builds endurance faster than constant high-intensity training because it strengthens the aerobic system, boosts mitochondria, and prevents burnout.
2. Most people fail at zone two training because they quit before week seven—right when the real progress begins.
3. True speed comes from consistency, patience, and knowing your heart rate zones instead of chasing pace or instant results.

• [00:09] What You'll Learn
• [00:34] How Running Slow Makes You Fast —My Story
• [01:37] What Is Zone 2 Running?
• [03:41] The 6 Common Mistakes: Mistake #1 Using Watch based/Optical HR Monitor
• [04:22] Use This to Run Farther and Longer with a Low HR
• [04:40] Mistake #2: Using the 220 – Age Formula.
• [06:00] Mistake #3: Letting Pace Dictate Effort.
• [06:38] Mistake #4: Living In The Gray Zone And Doing Too Much Zone 3 And Zone 4 Work
• [07:36] Mistake #5: Ignoring External Factors.
• [08:02] Mistake #6: Giving Up Too Soon.
• [08:21] Help Another Runner Be Amazing
• [08:48] What To Expect When You First Start Training: Week By Week
• [11:58] How To Find Your Zone 2 Hr - The Tests
• [12:55] Find Zone 2 Breath Test
• [14:37] Why Zone 2 Is So Important
• [15:53] What You Really Need Is Base Training

• 📈 Get your free run far and long with no effort training plan here - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/lowhr
• Use the Free Vdot Calculator Tool - https://dlakecreates.com/vdot
• Learn all about Base Training - https://dlakecreates.com/base
• Is Zone 3 Gray Zone a waste of time or genius - https://dlakecreates.com/grayzone
• How to do MAF Test - https://dlakecreates.com/maf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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