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

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

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

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

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

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