Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is.

If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're failing because you've been training for a marathon disguised as a half marathon plan. I break down why the sub two hour half is fundamentally an aerobic race, why most training approaches get it backwards, and exactly how to structure your weeks so mile 16 doesn't destroy you anymore.

1. Running a sub two hour half marathon is mostly aerobic—training harder isn’t the answer, training smarter is.
2. The three workouts that matter: easy aerobic runs, a quality threshold or VO₂ max session, and a structured long run.
3. A pacing strategy and taper are just as critical as the workouts; patience early lets you finish strong.

• [00:23] What You'll Learn
• [01:35] The Sub-2 Reality Check
• [02:28] The Complete Training System
• [03:40] Use This Training Plan To Run Sub 2 Hours
• [14:49] Use This To Run Far And Fast Easier

• 📈 Get Your Free Sub-2-Hour Half Marathon Training Plan Here: dlakecreates.com/halfsub2free
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/halfsub2
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• 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 quit because they hate running—they quit because they never saw the injury coming.

In this episode, I break down the invisible gap between your cardiovascular fitness and your connective tissue strength that leads to preventable overuse injuries, and I share a practical framework to catch warning signs early so you can adjust your training before a minor niggle turns into a season-ending crisis. You'll learn how to distinguish between normal tightness and actual damage, implement immediate strength strategies to stay on your feet, and shift your mindset from fearing pain to managing it like a pro, ensuring you keep running for decades rather than becoming someone who "used to run."

1. Your heart and lungs get fit much faster than your tendons and bones, creating a dangerous window where you feel ready to run more but your body isn't structurally prepared to handle the load.
2. Most runners ignore early warning signs until the pain lasts through the entire run, so you must reduce your volume immediately at the first hint of discomfort to avoid long-term damage.
3. Quitting running usually happens because of an identity crisis after an injury, not the injury itself, so building a history of overcoming small setbacks is the key to staying a runner for life.

• [00:34] What You'll Learn
• [01:22] How and Why Runners Get and Stay Injured
• [02:43] The Injury/Recovery Trap
• [04:22] Get This Free Course To Avoid Injury
• [05:31] The 4 Stages Of Injury
• [09:03] How I Figured This Injury Thing Out
• [11:45] Use This To Run Faster Farther Easier
• [12:27] The Dark Part People Don't Talk About
• [13:42] Use These 10 Gym Workouts To Stop Injuries

• 📈 Get Your Free Run Faster Farther Training Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/injuryquit
• Get Free Course to Avoid Injury: https://opb.kit.com/emailcourse
• Why Most Runners Lift Wong: https://dlakecreates.com/runner-strength-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

Why do comfortable shoes in the store often lead to chronic pain years later? It all comes down to what you don't feel when you try them on.

If you care about running not just this season but 10, 20, even 30 years from now, this episode will change how you look at your shoes. I break down the simple system I use to choose the right shoe based on heel drop, injury history, and long term foot health, not hype or what feels good in the store. I explain why cushioning is misunderstood, how super shoes can both help and hurt you, and why your Achilles becomes more vulnerable as you age. You’ll learn how to think about low versus high heel drop, when to rotate them, and how to build a three shoe system that supports performance without sacrificing durability.

1. Heel drop changes how stress moves through your body. Higher drops can ease strain on your Achilles, while lower drops can shift more load to your calves and feet.
2. Super shoes can improve speed, but they wear out quickly and may switch off key muscles if used every day. Use them with intention, not as your default trainer.
3. Fat pads, tendons, and small stabilizing muscles do not last forever. If you want to keep improving 1% at a time, you have to protect and strengthen your foundation now.

• [00:54] How Much Should You Wear Super Shoes?
• [02:42] How Does Heel Drop Help Runners?
• [05:55] Use This to Find the Right Shoe Rotation
• [06:59] Should Runners Wear Orthotics?
• [08:31] Use This to Know the Right Shoe Choice

• 📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/feetshoes
• The Super Shoe Trap (With Science Fix): https://dlakecreates.com/shoecushion
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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