Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other.

What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish line and how a single pacing mistake can turn a goal race into a battle for survival. This episode breaks down the technical and psychological shifts needed to move from just "running fast" to actually "racing," providing a blueprint for analyzing your own data without letting emotions cloud your progress.

• Racing is a skill separate from fitness that requires practice under pressure. You cannot learn to handle pain and panic solely through solo time trials.
• Going out too fast early in a race often leads to slowing down too much later. Finding a smooth rhythm matters more than trying to force a perfect pace from the start.
• Your form breaks down when you get tired, so you need tools to maintain cadence. Using music or cues can help keep your steps quick even when your legs feel heavy.

• [00:34] How to Get Good at the Skill of Racing
• [01:12] The 3k Race Breakdown
• [03:23] Use This to Improve Your VO2 Max
• [04:12] How to Review Your Data Post Race
• [07:05] Learn More About VO2 Max

• 📈 Get Your Free Increase VO2 Max/VDot Score Training Plan Here: https://dlakecreates.com/vo2maxfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3k
• Why Most Runners Get VO₂ Max Wrong: https://dlakecreates.com/how-to-train-vo2-max/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.

If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a 17-minute 5K through a chaotic training block. You'll learn what speed reserve actually is, why most runners are lifting wrong for their goals, and how to train for that finishing kick without complicated equipment or endless hours in the gym.

1. Endurance is only part of the equation: If you want to finish races strong, you need more than aerobic fitness. Building power increases your speed reserve so your race pace feels easier and you still have a kick left at the end.
2. Lifting for runners is about intent, not just reps: Moving moderate to heavy weight fast and controlled trains your body to produce force quickly. That translates to better acceleration, stronger hills, and smoother form late in races.
3. Testing and progression matter: When you measure power, adjust exercises to fit your body, and progress the right way, you get results without unnecessary strain. Strength work becomes a tool that supports your running instead of competing with it.

• [00:27] What You'll Learn
• [01:08] Why Runners Should Lift Like This
• [02:44] What Is Speed Strength
• [03:25] Use This to Be a Stronger Runner
• [04:10] What Was I Missing in My Strength Routine?
• [04:50] My Background
• [05:26] Defining Power and Speed
• [06:32] What Happened in My First Test
• [08:24] How to Do the Pro Lifting Protocol
• [09:07] Why No Back Squats?
• [09:54] Did It Actually Work?
• [11:34] Do These 5 Bodyweight Workouts If You're New to Strength

• 📈 Get Yor Free Improve Running Speed Strength Training Plan Here: https://dlakecreates.com/strengthfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/axis
• The ONLY 5 Strength Moves Runners Actually Need: 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.

Most runners don’t lose form because they’re weak. They lose it because they never trained their nervous system to hold it.

If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I walk you through a simple pre-run system that takes just a few minutes, explain the movement phases of running in plain language, and show you how to build better mechanics without obsessing over cues mid-race. This is about training your nervous system, not just thinking about posture, so your body knows what to do automatically when it matters most.

1. If your form only works when you’re fresh, it’s not trained yet. You need to practice movement patterns before you run so your body defaults to them under fatigue.
2. Vertical bounce, forward lean, heel lift, and knee drive all work together. When you isolate and train each phase, your stride becomes more efficient and powerful.
3. Just a few minutes of focused drills before a run can prime your nervous system. Over time, this makes smooth, strong form feel automatic instead of forced

• [00:15] What You'll Learn
• [00:55] The Real Problem With 'Fixing' Form
• [03:19] How Running Actually Works
• [04:19] Use This Free Training Plan To Do The 3 Drills Now
• [05:17] Drill #1: Ankling
• [06:39] Common Mistakes
• [08:19] Drill #2: Butt Kicks
• [09:59] Drill #3: High Knees
• [12:30] The Arm Swing Phase
• [13:14] How To Add This Into Your Pre-Runs
• [14:05] Use This To Do A-Skips

• 📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/form3drills
• Run Cadence Ultimate Guide: https://dlakecreates.com/cadence
• Elite Runners Don't Stretch Before Runs—They Do This 7‑Minute Routine: https://dlakecreates.com/stretching
• How to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/strides
• Most Runners Are Doing A-Skips Wrong (Are You?): https://dlakecreates.com/askips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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