Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

• [00:00] Introduction: How cadence can improve your running.
• [0:21] Why I’m obsessed with run cadence
• [1:12] Why you should listen to me
• [1:40] What You will get from this
• [2:29] What is run cadence exactly?
• [2:40] Why should we care about cadence?
• [03:52] Over-striding explained: Why it leads to injuries like runner's knee.
• [04:25] How to measure your cadence with simple tools or tech.
• [05:53] The 180 steps per minute myth and its applicability.
• [06:30] Adjusting cadence for different body types and heights.
• [09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
• [14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
• [16:10] Strength training tips for building power and elasticity.
• [16:42] Working with professionals to tailor your cadence improvement plan.
• [18:00] Final thoughts: Long-term benefits of gradual cadence changes.

1. Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
2. How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
3. Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.

• Free 6 month plan to increase your run cadence
• Watch, read and listen to this on your next run or workout
• 7 tips to Improve your running form
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monsters
• Dr. Marie Whitt Fit on Instagram
• Dr. Marie Whitt Fit on YouTube
• DLake Runs on Instagram
• Scientific Study - Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment

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Want to make every run feel a little easier? Try this approach for 1% better results.

In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

• [00:00] Introduction to 1% Better Philosophy
• [00:36] Why long-term gains matter more than quick fixes
• [01:12] Beta-alanine: The slow-burn supplement for endurance
• [02:24] How beta alanine reduces muscle fatigue
• [03:49] Managing side effects: Tips for a comfortable dosage
• [05:41] The importance of checking accurate weather forecasts
• [08:12] Why most weather apps aren’t reliable
• [10:27] Tackling fartlek workouts with structure
• [12:33] Effective gear planning based on accurate forecasts
• [13:10] Closing thoughts on long-term commitment in running

1. Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
2. Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
3. Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

• Get your free 1% better 30-day guide to consistency
• Watch and read the full episode here
• DLake Runs on Instagram
• Follow my training on Strava

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Training inconsistently? Here’s how that might be holding back your race goals.

In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [01:09] First Time Meeting Audrey
• [01:45] Barriers to Breaking the 15-Minute Mark
• [02:42] Dynamic Warm-Up Routine Breakdown
• [03:35] Goals and Fitness Priorities
• [04:17] Fun Fuel Choices for Training Days
• [06:06] Learning from Interval Mistakes
• [07:52] Final 400m Interval Push
• [09:02] How to Train for Speed in 800m
• [11:25] Breaking Bad Habits for Consistency

Links For Greatness

• Get your free 1% better 30-day guide to consistency
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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Are you too mindful on your runs? It might be time to dial it back.

I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress.

Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience.

TIMESTAMPS OF WHAT YOU'LL LEARN

- [00:00:00] - Introduction and Overview

- [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running

- [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run

- [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm

- [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance

- [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory

- [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance

- [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking

- [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs

- [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run

- [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running

LINKS & LEARNINGS

- The One Percent Better Runner Newsletter - https://dlakecreates.com/news

- DLake Runs on Instagram - https://instagram.com/dlakecreates

- Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire

- Listen, read and learn more here https://dlakecreates.com/mindful

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What if running farther wasn’t about speed, but strategy?

In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success.

• [00:00] Cavemen and aerobic base
• [01:39] #1 PRACTICE RUNNING SLOW
• [02:12] #2 USE THE TALK TEST
• [03:48] #3 FIND A RACE AND/OR JOIN A CLUB
• [04:28] 8 MORE KEY STEPS THAT WILL WORK EVEN BETTER
• [05:19] #4 STRENGTH TRAINING
• [06:47] #5 FOOTWEAR
• [08:01] #6 DIET & NUTRITION
• [09:38] #7 RECOVERY STRATEGIES
• [11:04] #8 CROSS TRAINING
• [12:02] #9 TRACK PROGRESS
• [12:42] #10 FOLLOW THE 10% RULE
• [13:48] #11 MENTAL STRATEGIES AND DEALING WITH A SETBACK
• [15:11] FINAL THOUGHTS

• Get your free run farther 1% better each day for 30 days guide here
• The One Percent Better Runner Newsletter
• Everything You need to know about Base Zone 2 Aerobic Running Toolkit
• Daren DLake on Instagram
• James Dunn on how to run far without tiring
• Run Strength Training Toolkit
• 5 zone vs 3 zone HR training explained
• Can a new or experienced runner out run a bad diet
• Why rest, sleep and recovery are so important
• Mindfulness and getting 1% better each day/month/year

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Is it possible to run faster with a low heart rate? Here's how it works.

Download the free 1% Better runner 30 day plan to run faster with a low heart rate

Want to take your running to the next level while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.

• [00:00] - Introduction to the City Marathon Training Group
• [00:24] - Overview of Zone 2 Training for Endurance
• [01:05] - Goal Setting: The Maffetone Test
• [01:30] - Warm-Up Routine and Importance
• [03:14] - Sliding Into High Zone 2
• [05:11] - The Progression Pyramid and Its Benefits
• [07:38] - Understanding Zone 2 Efficiency in Training
• [09:30] - The Role of Specificity in Training at High Zone 2
• [13:16] - How Fueling Impacts Long Run Recovery
• [15:15] - Final Thoughts on the 1% Consistency Principle
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1. Running in Zone 2 can improve endurance and speed without risking burnout.
2. A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
3. Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

• Download the free 1% Better runner 30 day plan to run faster with a low heart rate
• Watch & Read the episode here
• MAF Runs explained
• Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.

In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on small, incremental improvements will inspire you to chase after your running goals, one step at a time.

1. The importance of understanding your "why" in running to sustain motivation and achieve goals.
2. Small, incremental gains can yield massive results over time, even for elite runners.
3. Resilience is built by overcoming setbacks and framing challenges as growth opportunities.

• [00:00] – Introduction: The balance of genetics and lifestyle
• [00:26] – Roberto’s experience running with YouTubers and top musicians
• [01:24] – Roberto’s background: Olympic runner, coach, and race pacer
• [03:08] – Coaching Lil Nas X and other celebrities in their first races
• [06:02] – Finding the “why” in running and how it shapes training
• [07:36] – Planning and structuring a training routine with purpose
• [09:57] – Reflecting on the 2004 Olympics and the challenges faced
• [13:17] – Lessons from setbacks: Building resilience and perspective
• [14:45] – Helping others reach their goals: Citizen runners and incremental gains
• [17:05] – Balancing life, travel, and staying consistent in fitness

• Watch and read this episode
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Roberto Mandje Instagram
• Casey Neistat’s 20+ year sub-3-hour journey
• Lil Nas X’s first half marathon

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How do you feel after this sentence;

Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?!

In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or running

Whether you're a seasoned marathoner or a casual jogger, understanding the balance between technique and hard work can transform your performance. We'll uncover how elite runners optimize their form and improve efficiency and why simply pushing harder might not be enough.

Listen on to refine your approach and achieve your personal best, no matter your current level.

• [00:00] Introduction to the skill vs. effort debate in running
• [01:20] The importance of re-evaluating your running approach
• [02:27] Comparing skill and effort in different sports
• [03:50] Skill-based training: drills and fundamentals
• [05:20] Analyzing running through the lens of amateurs vs. pros
• [07:24] Community insights: Effort and skill in developing running form
• [08:38] Practical advice on balancing effort and skill in your training
• [10:15] Listener feedback and poll results on skill vs. effort
• [12:00] The nuanced perspective of running as a skill-based activity
• [14:50] Closing thoughts and actionable tips for improving your running

• Is running a skill that needs to be developed?
• Remy B Reel on YouTube
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch & Read this here

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