Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.

If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.

1. Capping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.
2. Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.
3. Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.

• [00:15] What You'll Learn
• [01:05] Change 1: I Replaced Long Runs with Smarter Volume
• [03:10] Use This to Run Injury Free
• [03:47] Change 2: The 3-5% Rule Kept Me Fresh
• [04:31] Change 3: Cross-Training Unlocked Base Without the Damage
• [07:39] How to Really Run Long Runs When You're Ready

• 📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrun
• What Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/
• I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?

Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing how to structure your shoe rotation, when to upgrade, and how to use each pair with intention so every run feels smoother and more purposeful.

1. Most runners buy shoes in the wrong order and end up wasting money on pairs they rarely use. Starting with the right everyday shoe builds comfort, durability, and consistency first.
2. Rotating different types of shoes helps reduce injury risk because each pair stresses the body in a slightly different way. It’s not about one perfect shoe, it’s about having the right mix.
3. Speed and race shoes should only come after you’ve built mileage and consistency. Saving them for key workouts and race day keeps them effective and extends their lifespan.

• [00:26] What You'll Learn
• [01:16] The Mistake
• [01:59] The Science
• [02:32] The 3 Running Shoes You Need
• [04:15] Know What Shoe to Use on Each Run
• [05:12] Second Shoe You Add: The Fun One
• [06:32] Third and Last Shoe You Buy: The Weapon
• [08:11] The Brand Examples
• [09:03] Use This to Pick the Right Shoes for Your Next Training Block

• 📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3shoes
• All Brands Shoe Rotation - https://www.instagram.com/p/DLl2IzwMEMh/?hl=en
• The Super Shoe Trap (With Science Fix): https://dlakecreates.com/max-cushion-running-shoes/
• 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 reason your easy runs feel hard is because you’re doing too much, too soon?

Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed work early on, and how following the right sequence helps you stay healthy, consistent, and confident all the way to race day.

1. Marathon training works best when it follows a clear order, starting with easy runs, long runs, and threshold work before adding speed. Skipping this order is one of the fastest ways to get injured or burned out.
2. Easy runs and long runs are not filler workouts. They build the aerobic base that lets your body recover, adapt, and handle harder training later.
3. Speed work only helps once your foundation is solid. Without a base, harder workouts create damage faster than your body can rebuild.

• [00:34] What You'll Learn
• [01:47] The Problem
• [04:10] Use This To Crush Your Next Marathon
• [05:17] The Solution: How To Sequence The 16 Weeks
• [07:35] Run Type #1: The Easy Run
• [09:41] Run Type #2: The Long Run
• [14:05] Run Type #3: The Threshold Run
• [18:27] Find Out What Level Marathoner You Are

• 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/marathon3runs
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Why Low Heart Rate Running Is Not Working for You (Yet): https://dlakecreates.com/lowhr
• Breath Nose vs. Mouth? Most Runners Pick The WRONG One: https://dlakecreates.com//nosevmouth
• Use VDOT Calculator to get training paces and race estimates https://dlakecreates.com/vdot
• Use this to learn how to run better long runs https://dlakecreates.com/longrun
• Use this to improve your lactate threshold - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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