What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?

Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.

1. Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.
2. Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.
3. Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.

• [00:36] What You'll Learn
• [01:12] #1 Nose Vs Mouth Breathing
• [01:45] Run Science Nerd Break
• [02:20] How To Nose Breath
• [02:44] Use This To Breath Better On Your Runs
• [03:12] #2 Breath Holds
• [04:17] How To Do Breath Holds
• [04:43] #3 Match Your Breath With Your Strides
• [05:31] #4 Exhale Out Your Co2
• [06:05] How To Exhale Out Co2
• [06:29] #5 Breathing and HRV Importance
• [07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing
• [08:21] How To Do Cyclic Sighing For Better HRV
• [08:54] Use This To Go Deeper On Breathing with Nose vs Mouth

• 📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025
• Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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I learned the hard way that buying the latest shoe doesn’t replace real training.

I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.

1. Fancy running gear can help but won’t replace consistency and smart training habits.
2. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.
3. Small, daily improvements in technique and mindset deliver long-term results.

• [00:00] Intro to Gear Obsession
• [00:59] Why Fancy Shoes Feel Overrated
• [02:10] The Real Power of 1% Improvements
• [03:18] Showing Two Favorite Shoes
• [04:14] Breaking Down Essential Running Gear
• [05:48] When Tech Becomes a Distraction
• [07:02] Free Cheat Sheet for Minimalist Gear
• [08:10] The 1% Better Runner Framework
• [09:15] The Truth About Shiny Gadgets
• [10:18] Wrapping Up and Final Thoughts

• 📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/gear
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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Most runners are accidentally avoiding the exact training that would make them fastest.

If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.

1. Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.
2. Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.
3. Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.

• [00:12] What You'll Learn
• [00:52] The Difference Between Zone Two Threshold and Vo Two Max
• [01:25] Zone 2: The Foundation of Aerobic Base Building
• [02:10] Run Science Nerd Break: Threshold Fun Facts
• [03:30] Defining Vo2 Max and Why It's So Important
• [04:03] Run Science Nerd Break - Aerobic vs Anaerobic
• [05:26] Use This Free Training Plan to Improve Your Threshold
• [06:16] My Vo2 Max Lactate Threshold Test Results
• [07:51] Why This All Matters For Runners
• [08:12] You Don't Have To Train Your Threshold
• [09:26] How I'm Training After The Test
• [10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vs
• Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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