What if the thing holding back your running is your fear of lifting weights?

If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s a clear roadmap for training smarter so your body can finally do more without falling apart.

1. You don't have to choose between running and lifting. Combining them builds a fitness level that helps you perform better in sports and everyday life.
2. If you are a runner, strength training makes you more efficient. This means you can run the same pace while using less energy.
3. If you are a lifter, learning to run at an easy, conversational pace builds your cardio without hurting your strength gains.

• [00:30] What You'll Learn
• [01:16] What is Hyrox
• [03:00] The Fork in the Road: Runner vs Lifter
• [03:29] Use This to Become a Hybrid Athlete
• [03:46] For Runners—How to Train Like a Gym Bro (Without Becoming One)
• [07:00] Functional Lower Body Work
• [08:26] Use This to Schedule Your Running Lifting Perfectly
• [09:03] For Lifters—How to Run Like a Hybrid Athlete (Not a Broken Bro)
• [12:38] Run Economy Basics for Big Humans
• [15:50] A Simple Hybrid Week Plan
• [18:46] Use This to Run a Faster HYROX

• 📈 Get your free hybrid athlete/hyrox training plan here https://dlakecreates.com/hyroxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/hyrox
• Learn how to run far and fast easier - https://dlakecreates.com/base
• Learn the top 5 body weight strength exercises for runners - https://dlakecreates.com/10w2s-5
• 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 biggest thing holding you back isn’t your pace but your training habits?

In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that make training feel automatic. If you’ve ever wondered why your hard work isn’t showing up in your pace, this episode gives you the tools to fix that—without overcomplicating anything.

1. Running slower most of the time actually makes you faster: Easy, conversational-paced runs build your aerobic base, reduce injury risk, and teach your body to use energy more efficiently.
2. Walking during runs isn’t failure, it’s smart training: Strategic walk breaks help manage fatigue, protect your joints, and let you run longer without burning out.
3. Being a runner starts the moment you run, not when you hit a goal: You don’t need speed, distance, or a race bib to call yourself a runner; showing up is enough.

• [00:27] What You'll Learn
• [00:52] Rule #1 — Running Slow Actually Makes You Faster
• [03:31] Rule #2 — It's Okay to Walk
• [06:10] Use This to Fully Implement the 9 Rules Right Now
• [06:35] Rule #3 — Shoes Matter... But Not the Way You Think
• [08:23] Rule #4 — Progress Isn't Linear (And That's Okay)
• [12:29] Help Another Runner
• [12:58] Rule #6 — You Don't Need to Run Every Day. You Need Consistency
• [14:51] Rule #7 — You're Starting From Zero. That's Normal.
• [16:49] Rule #8 — You Don't Need Motivation. You Need a System
• [19:05] Rule #9 — You're a Runner as Soon as You Start
• [20:01] Here's What You Really Need to Start Running

• 📈 Get your free run farther and longer base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more https://dlakecreates.com/9things
• Steal my 7 minute warmup routine https://dlakecreates.com/warmup
• Run farther and longer with this 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.

Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.

Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap.

In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.

1. Every marathoner moves through predictable levels, and most get stuck because they repeat the same habits without changing anything.
2. Chasing times too aggressively turns smart training into obsession, which often leads to injury, burnout, and frustration.
3. The best progress happens when you stay curious, train with intention, and avoid letting your self-worth depend on one race result.

• - [00:00:20:14] What You'll Learn
• - [00:01:02:26] LEVEL 1: THE BUCKET-LISTER
• - [00:02:08:15] Use This To Run a Smarter Marathon
• - [00:02:51:27] Level 2 – The Repeater
• - [00:05:02:12] Do This Easy Thing To Help Another Runner
• - [00:05:17:00] Level 3: The Student
• - [00:07:24:14] LEVEL 4: THE QUALIFIER
• - [00:09:36:13] LEVEL 5: THE ZEN PSYCHOPATH
• - [00:10:45:04] What Level Should You Really Be On?
• - [00:11:43:25] Do This Before You Run Your Marathon

• 📈 Get your free run far and long easier base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/marathonlevels
• Learn how to hydrate for races like NASA astronauts - https://dlakecreates.com/smart-hydration-runners/
• Learn why and how I ran a half-marathon 1% better for 10 years so you can do it too - https://dlakecreates.com/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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