What if skipping the traditional long run is actually the key to unlocking your true speed potential?

After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you.

1. Cutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.
2. Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.
3. Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.

• [00:19] What You'll Learn
• [00:48] What I'm Doing Different
• [01:47] How the long run changes
• [02:28] How I'm Feeling
• [03:04] A Sample of My Training Week
• [03:55] Why I suck at the marathon
• [04:39] Picking The Right Surface / My Achilles
• [04:39] Minimizing Injury Risk / The challenge of adding in more running
• [05:12] Don't Forget The Hills
• [05:57] Get This Free Thing To Avoid Injury

• 📈 Get Your Free Email Course Here: https://dlakecreates.com/emailcourse
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rwmfeb2026
• I Quit Long Runs For 4 Months. Here's What Happened: dlakecreates.com/Nolongrun
• 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 reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?

You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward.

1. More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.
2. You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.
3. Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.

• 00:37] What You'll Learn
• [01:15] How I Gained Fat While Running
• [02:06] What Is Calorie Deficit
• [03:36] What Does Eating Too Much Look Like?
• [05:57] How to Fuel and Hydrate Properly for Running
• [06:25] What Fat Burning Really Is
• [07:28] How I Fixed the Run Too Much Problem
• [09:06] What a Pro Run Coach Thinks Can Fix It
• [10:46] What Is a Calorie?
• [11:45] Why We Can't Just Rely on Calories for Running
• [13:29] How to Not Overeat When I Run
• [15:03] Use This to Understand Running Nutrition Better

• 📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfat
• What to Eat Before and After a Run: https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.