What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

1. The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
2. Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
3. Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

• [00:19] What You'll Learn
• [01:06] Why Walking Comes First
• [02:47] The 3-Day Plan
• [03:28] Week 1
• [04:20] Week 2
• [04:33] Week 3
• [04:46] Week 4
• [05:06] Week 5
• [05:38] Use This to Start Running
• [06:29] Why Running Is Different
• [08:01] Build the Body | The Three Must Do Exercises for Runners
• [09:35] The Mindset Reset
• [11:26] Use This to Do Long Runs the Right Way

• 📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
• How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
• You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
• The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.

If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long rests are actually better for endurance than high reps, and I will walk you through a simple, scalable plan that fits into just 15 to 30 minutes a week so you can finally get stronger, faster, and injury-proof without burning out.

1. Strength training for runners isn’t about building big muscles—it’s about teaching your body to run more efficiently and with less risk of injury using just 20–40 minutes a week of targeted lifts.
2. Heavy weights, low reps (4–6), and explosive follow-up moves like jumps help your nervous system recruit muscle faster, which translates to better speed and endurance on the run.
3. Focusing on your posterior chain—glutes, hamstrings, and calves—is the secret to staying strong in the final miles, not just your quads or core.

• [00:25] What You'll Learn
• [01:17] What Is Strength Training for Running?
• [01:54] Why Low Reps = Less Fatigue
• [03:50] Get the Free Training Plan to Do This Yourself
• [05:06] The Top 10 Best Running Strength Exercises - #1 Squat
• [06:48] Romanian Deadlifts (RDLs)
• [08:06] Bulgarian Split Squat
• [09:06] Step-Ups
• [10:15] Help Another Runner Do More Smarter Strength Training
• [11:01] Calf Raises
• [14:04] Drop Jumps
• [15:12] I Tried Them and It Hurt
• [16:01] Squat Jumps
• [16:33] Single-Leg Bounds (Forward or Up)
• [17:19] The Load-Explode Protocol
• [18:00] Which Muscles Power Your Running
• [18:17] Backup Muscles for Running
• [19:59] S.H.E. (Slow, Hold, Explode) Method Explained
• [20:32] Putting It All Together
• [22:43] The 4 Golden Rules
• [23:58] How This Scales to Your Time Commitment
• [26:23] Beginners Do This for Strength Advanced to This for Muscle Gain

• 📈 Get Strong & Run Fast In Less Time (Free Training Plan): https://dlakecreates.com/strengthfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/strengthbest
• New To Strength Training? Start Here: https://dlakecreates.com/10w2s-5
• How To Gain Muscle & Run A lot: https://dlakecreates.com/gainmuscle
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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

Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.

In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.

1. A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
2. Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
3. Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.

• [00:43] What You'll Learn
• [01:42] The Problem: Why You're Stuck at 30:15
• [03:59] The Training Split That Actually Works
• [06:57] Sample Four-Day Sub 30 Min 5k Training Week
• [08:14] Get the Free Training Plan
• [09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
• [10:37] VO2 Max Work
• [13:44] Lactate Threshold Work
• [14:53] Long Run
• [15:32] Race Pacing Strategy: The Game Plan
• [19:32] Do This to Help Another Runner Go Sub 30 Minutes
• [19:54] 5 Best Bodyweight Strength Exercises for Runners
• [23:16] Recovery and Nutrition Hydration
• [25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
• [26:38] Use This to Fix Your Run Form

• 📈 Get your free Run sub 30 min 5k Training Plan here https://dlakecreates.com/5ksub30free
• 🎧 Listen, read and learn more here https://dlakecreates.com/5ksub30
• Run Longer & Farther with this - https://dlakecreates.com/base
• The best cross-training activities for runners ranked - https://dlakecreates.com/run-specific-cross-training-guide/
• Learn how to use VDOT calculator for race paces - https://dlakecreates.com/using-vdot-calculator-for-runners/
• Threshold Explain + Find Your Threshold Run Pace - https://dlakecreates.com/lactate-threshold-training/
• The 5 Best Body weight only Strength workouts - https://dlakecreates.com/10w2s-5
• Why Recovery Is More Important Than Training - https://dlakecreates.com/recovery
• Get 6 magical tips to perfect running form - https://dlakecreates.com/runform
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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