The 1% Better Runner with DLake

If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger.Key TakeawaysBetter running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort.Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body.Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs.Timestamps[01:35] What Most Runners Get Wrong About Run Form[02:05] Run Science Nerd Break[02:26] 3 Step Overstriding Fix[02:51] Step 2 - Film It[03:31] Step 3: Increase Your Cadence (In a Smart Way)[03:39] Quick Run Science Nerd Break[05:14] Use This To Stop Overstriding[06:11] Patience Is The Problem[06:36] Quick Run Science Nerd Break[11:10] The Main Issues[14:15] Mobility Check[16:29] Drills & Form Adjustment[20:09] Heel Striking Explained[21:09] Deep Science Moment: The Overstriding Trap[22:24] Forefoot Striking[24:35] Midfoot Strike: The Sweet Spot[25:33] Why It Works For Most Runners[26:32] Shoe Choices To Help Foot Striking[30:44] My Top 6 Run Form Tips[31:07] Foot Strike Explained[31:19] Heel Striking Quick[32:07] Mid Foot Striking Quick[32:26] Forefoot Striking Explained[33:11] Posture Quick[33:47] Arm Swing Quick[34:51] Breathing Quick[35:45] Stride Length Quick[36:50] Cadence Quick[37:50] Arm Swing Explained[40:04] Use This To Be Fuel Efficient With Your Arm Swing[40:21] Fix Drill #1 - Shoulder Drop, Not Shrug[41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft)[42:40] Do This To Help Another Runner[42:59] Fix Drill #3 - Drive Back, Don't Cross[43:53] The Study On Arms And Legs Relationship[44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up[46:15] What Happens When You Put All Of That Together?[47:12] How To Fix Your Form When Tired[47:33] Understanding Race Form Fatigue[48:45] Five Steps To Fix Tired Form[49:05] Train The Finish[51:21] Learn To Have Higher Cadence[52:18] Film Your Fatigued Form[53:00] Strengthen The Weak Links[53:46] Mental Reset Cues[54:25] Why Patience Is The Real Solution[55:30] Cadence Explained Simply[56:21] What Happens If Cadence Is Low[57:30] How To Measure Your Cadence Today[58:27] Understanding The Science Behind Improving Cadence[59:24] The Smart Way To Increase Cadence[01:02:58] What To Avoid When Increasing Cadence[01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way[01:06:10] What To Focus On With Cadence[01:06:27] How I Mastered Higher Cadence[01:07:14] Chasing Cadence As A Number[01:07:47] Run Science Nerd Break: Knee Protection From High Cadence[01:08:27] What Actually Improves Cadence[01:10:00] 3 Ways To Improve Feel For Cadence[01:10:10] Practice Uphill Running Pickups[01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass[01:12:54] Run Science Nerd Break #2 - Barefoot Study[01:13:12] #3 Run With Audio Cues[01:15:29] Get 18 More Tips On Increasing Cadence[01:16:46] 3 Common Run Form Myths[01:18:33] Myth 1 - Heel Striking Is Always Bad[01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form[01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One TrickLinks & Learnings📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclassImprove your cadence with these 17 tips here - https://dlakecreates.com/cadenceInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if the thing slowing your progress isn’t your training plan, but the recovery habits you trust the most?I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps you recover, what only feels helpful, and why that difference matters if you want to stay healthy, run faster, and keep improving long term. You’ll learn where tools like foam rollers, ice baths, massage guns, compression gear, and red light therapy really fit, plus the overlooked habits that create real progress. If you’ve ever wondered whether you need more gadgets or just a better system, this episode will help you focus on what works and use it in a smarter way.Timestamps[00:39] What You'll Learn[01:37] Foam Rolling Actually Work?[02:44] Icing Legs Post Run Work?[04:36] Use This Recovery Guide To Crush Your Run[05:28] Does Massage Gun Do Anything?[06:29] Compression Gear Science?[08:16] When Feeling Meets Real Performance[10:21] Use This Technology To Actually Recover[11:23] What Actually Moves The Needle[15:30] Learn More About Recovery HereKey TakeawaysNot every popular recovery tool delivers the results people claim. Some can help you feel better, but that does not always mean they improve performance or speed recovery.Belief and routine matter more than many runners realize. A consistent post-run ritual can calm your body, lower stress, and help you show up fresher for the next session.The biggest recovery wins usually come from basics done well. Smart training, strength work, sleep, nutrition, down weeks, and patience beat expensive gear over time.Links & Learnings📈 Get Your Free Recovery Toolkit & Base Training Plan Here: https://dlakecreates.com/recoveryfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/placeboGet 10% Off Red Light Therapy With Prungo Now - https://dlakecreates.com/prungo10Follow Brady Holmer on Substack: https://substack.com/@bradyholmerDo You REALLY Need Rest Days?: https://dlakecreates.com/recoveryInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running.Key TakeawaysNot all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.Timestamps[00:29] What You'll Learn[01:10] Level 1: Doesn't Know What Strava Is[02:44] Use This Free Course To Better Understand Strava[03:27] Level 2: Has It, Posts Runs, No Titles[05:06] Level 3: Elaborate Titles, Segment Obsessive[06:58] How You Should Really Use Strava[08:07] Level 4: Pays For Strava Premium[10:30] Level 5: The Kom/Qom Hunter[11:45] What Level You Should Really Be AtLinks & Learnings📈 Get Your Free Email Course To Better Understand Strava Here: https://dlakecreates.com/emailcourse🎧 Listen, Read and Learn More Here: https://dlakecreates.com/stravalevelsTake Back Control of Your Run Data With This Ai Trick: https://dlakecreates.com/virtualcoach2The Dangerous Level of Marathon Running No One Talks About: https://dlakecreates.com/marathonlevelsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that effortless “bounce” elite runners seem to have and how to make it part of your routine without overcomplicating your training.Key TakeawaysRunning form alone doesn’t make you faster. What really changes how you feel is building elastic power so your body can bounce instead of absorb impact.Focus on three simple plyometric drills that train different parts of the running motion. Together, they build rhythm, coordination, and forward power in a way regular running doesn’t.Keep it consistent by doing short, repeatable routines before every run. Small efforts done often create better results than occasional intense workouts.Timestamps[00:17] What You'll Learn[01:11] The Problem With Form Obsession[02:56] Use This To Do Plyos Everyday Easily[03:18] Form Drills Vs Plyos[03:55] Drill #1 - Pogos[07:07] Drill #2 - Skips[09:14] How Running Works With These Drills[10:19] Drill #3 - Bounders[12:16] How To Add These To Your Runs[13:07] Add In These 3 Other Drills To Run With Better RunLinks & Learnings📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/plyos3drillsLearn the 3 best Form Drills here - https://dlakecreates.com/form3drills Learn How To Do A-skips For Beginners here - https://dlakecreates.com/askipsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time.Key TakeawaysFocus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.Timestamps[00:10] What You'll Learn[01:03] The 3 Ingredients Every Self-Coached Runner Needs[02:17] Ingredient 1: Know What Level Your At[04:46] Use This To Become an Expert Self-Coached Runner[05:18] The Novice Levels Of Run Experience[06:03] The Intermediate Level Of Run Experience[06:40] The Advanced Level Of Run Experience[08:13] Ingredient 2: Progressive Overload: Build, Maintain, Connect[11:21] Ingredient 3: The Ratio That Keeps You Running[14:46] Use This to Self-Coach and Get Closer to 80:20 RatioLinks & Learnings📈 Get Your Free Self-Coached Running Training Plan Here: https://dlakecreates.com/emailcourseLearn More About No Coach Run Training Here and Sign Up: https://opb.kit.com/selfcoachsignup🎧 Listen, Read and Learn More Here: https://dlakecreates.com/selfcoachThis Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdotThe Injury That Ends Running Careers: https://dlakecreates.com/injuryquitInstagram – https://instagram.com/dlakecreatesStrava – 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.Key TakeawaysMore 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.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.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.Timestamps00:37] 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 BetterLinks & Learnings📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfatWhat to Eat Before and After a Run: https://dlakecreates.com/nutritionprepostInstagram – https://instagram.com/dlakecreatesStrava – 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."Key TakeawaysYour 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.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.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.Timestamps[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 InjuriesLinks & Learnings📈 Get Your Free Run Faster Farther Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/injuryquitGet Free Course to Avoid Injury: https://opb.kit.com/emailcourseWhy Most Runners Lift Wong: https://dlakecreates.com/runner-strength-training-guide/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Running harder isn’t the secret to getting faster, and if you keep pushing every workout, you might be training the wrong fuel tank entirely.If you’ve ever felt unstoppable on one run and completely drained on the next at the exact same pace, this episode will explain why. I break down the three energy systems that power your running, how they work together, and why most runners spend too much time training the wrong one. You’ll learn why running harder isn’t always the answer, what actually builds long-term speed and endurance, and how to adjust your training this week so you stop burning out and start progressing with purpose.Key TakeawaysYou have three energy systems, not one: Your body uses short bursts (ATP-PC), hard efforts (anaerobic), and steady endurance (aerobic) to fuel your runs. Most distance runners rely too much on the hard-effort system and ignore the one that really drives performance.Your aerobic system powers almost everything: Even your 5K is mostly aerobic, not all-out anaerobic like it feels. If you want to run faster and longer, you need to build your aerobic base first.Training smarter beats training harder: Living in high-intensity workouts leads to plateaus and burnout. When you train each system the right way and at the right time, you improve without constantly feeling exhausted.Timestamps[01:14] Why Runners Train Wrong[03:52] When ATP Fires[05:46] Use This To Run Farther Faster With Less Effort[06:46] System 2: Glycolytic/Anaerobic (The Sugar Burner)[08:54] System 3: Aerobic (The Diesel Engine)Links & Learnings📈 Get Your Free Run Farther Faster Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/energysystemsHow to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/stridesFind Your Running Threshold Pace: https://dlakecreates.com/lactateRunning Longer Was Impossible… Until I Stopped Doing This: https://dlakecreates.com/baseRun Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/Base2Instagram – https://instagram.com/dlakecreatesStrava – 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.Key TakeawaysEndurance 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.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.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.Timestamps[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 StrengthLinks & Learnings📈 Get Yor Free Improve Running Speed Strength Training Plan Here: https://dlakecreates.com/strengthfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/axisThe ONLY 5 Strength Moves Runners Actually Need: https://dlakecreates.com/10w2s-5Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

What if the race you’re avoiding is the one that unlocks your marathon speed?Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it.Key TakeawaysShort races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.Timestamps[00:32] What You’ll Learn[01:10] Why 5K Helps The Marathon[02:09] Use This Marathon Training Plan To Schedule 5Ks Right[02:38] Lactate Tolerance Training[03:37] Use This One Thing To Stop Getting INjured[05:28] What Did Brenton Actually Do?[06:53] Use This To Run A Faster Marathon & 5KLinks & Learnings📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/5kmarathonThis Pro Run Coach Got Me To Run a 16:45 5K: https://dlakecreates.com/exproInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Running doesn't destroy your body—sitting on the couch for 30 years does.If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future.Key TakeawaysConsistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.Timestamps[00:33] What You'll Learn[01:12] The Body Changes[03:04] Always Tell Yourself a Believable Future Story[04:07] Pillar 1: Load Slowly[05:29] Use This To Run Without Injury or Burnout Forever[06:32] Pillar 2: Run Slow[07:51] Pillar 3: Recovery Is Training[08:50] How Runners Can Keep Showing Up[09:36] How to Really Start Running (Even if You Took a Break)Links & Learnings📈 Get Your Free Run Without Injury or Burnout Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here https://dlakecreates.com/happenswhenHow to Start Running Without Breaking Yourself This Time https://dlakecreates.com/startrunningInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.Key TakeawaysCapping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.Timestamps[00:15] What You'll Learn[01:05] Change 1: I Replaced Long Runs with Smarter Volume[03:10] Use This to Run Injury Free[03:47] Change 2: The 3-5% Rule Kept Me Fresh[04:31] Change 3: Cross-Training Unlocked Base Without the Damage[07:39] How to Really Run Long Runs When You're ReadyLinks & Learnings📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrunWhat Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.