The 1% Better Runner with DLake
Episodes
Good Form Won't Make You Faster (This Will)
06 Apr 2026
Contributed by Lukas
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 hea...
Zone 2 Training Is Useless Without This One Test | MAF Test
02 Apr 2026
Contributed by Lukas
Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually gett...
I'm a Running Coach — Here's Why You Don't Need One
30 Mar 2026
Contributed by Lukas
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 an...
I Quit Marathon Training and Got Faster
27 Mar 2026
Contributed by Lukas
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 thing...
I Ran More and Got Fat (How I Fixed It)
25 Mar 2026
Contributed by Lukas
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 ...
You're 4 Minutes Away From Sub-2 Hour Half (Here's What's Missing)
23 Mar 2026
Contributed by Lukas
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 actual...
The Injury That Ends Running Careers (It's Not What You Think)
20 Mar 2026
Contributed by Lukas
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 g...
Stop Buying Running Shoes Until You See This
18 Mar 2026
Contributed by Lukas
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 car...
Why the Same Pace Feels Easy 1 Day and Death the Next
16 Mar 2026
Contributed by Lukas
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’...
I Got Fitter Than Ever—Then One Race Humbled Me
13 Mar 2026
Contributed by Lukas
Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable sk...
Most Runners Train Too Hard—Here's What Elite Runners Do Instead
11 Mar 2026
Contributed by Lukas
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 ...
The Real Reason You’re Shuffling (And How to Fix It)
09 Mar 2026
Contributed by Lukas
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...
The 5K Mistake Every Marathoner Makes
06 Mar 2026
Contributed by Lukas
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 sc...
Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)
04 Mar 2026
Contributed by Lukas
You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.If you’ve been logging miles but your ra...
What Running REALLY Does to Your Body (Nobody Explains This)
02 Mar 2026
Contributed by Lukas
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 ...
You’ll Never Break a 25 Minute 5k Training Like This
27 Feb 2026
Contributed by Lukas
Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.If you’ve been hovering around th...
How I'm Getting Faster Without Doing Long Runs
24 Feb 2026
Contributed by Lukas
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 frustrat...
Best Running Shoes 2026 (Not What You Think)
20 Feb 2026
Contributed by Lukas
What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?Most runners think getting faster starts with bu...
Your Marathon Plan Is Backwards - Here’s the Correct Order
17 Feb 2026
Contributed by Lukas
What if the reason your easy runs feel hard is because you’re doing too much, too soon?Marathon training can feel overwhelming when every run type s...
Breath Nose vs. Mouth? Most Runners Pick The WRONG One
13 Feb 2026
Contributed by Lukas
Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.Most runners think breathing is si...
If I Started Running In 2026, Here’s What I’D STOP DOING
10 Feb 2026
Contributed by Lukas
You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.If you feel like you’re doing ev...
Why Most Runners Do Vo₂ Max Intervals Wrong
06 Feb 2026
Contributed by Lukas
VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.If you’v...
Stop Stretching Before Runs—Do This 7‑Minute Routine Instead
03 Feb 2026
Contributed by Lukas
Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best....
Fix This One Thing and Running Gets Way Easier
28 Jan 2026
Contributed by Lukas
What if the reason your runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?If you...
Your Heart Rate Zone Is Wrong (Fix It in 10 Minutes)
21 Jan 2026
Contributed by Lukas
What if everything you think you know about running easy is actually making you slower and more exhausted?In this episode, I break down why your usual...
What Actually Happens When You Start Running Again (It’s Not Pretty)
14 Jan 2026
Contributed by Lukas
What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?Most people don’...
Why Most Runners Lift Wrong (And How to Fix It)
07 Jan 2026
Contributed by Lukas
Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.If you have been skipping ...
You’ll Never Break a 30 Minute 5k Training Like This
01 Jan 2026
Contributed by Lukas
Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.In this episode, I break down exactly why th...
Your Super Shoes Are Lying to You (Here’s How)
27 Dec 2025
Contributed by Lukas
What if the very shoes designed to protect you are actually making you more prone to injury?If you’ve ever wondered why your feet still hurt even th...
You’re Running in the WRONG ZONE (And It’s Slowing You Down) | Gray Zone 3
23 Dec 2025
Contributed by Lukas
The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.Wha...
Running Doesn’t Ruin Knees—But This Does
19 Dec 2025
Contributed by Lukas
What if the very activity you've been warned against is actually the best thing you can do for your knee health?If you’ve ever been told running wil...
Why You Get Tired So Fast (And How to Fix It Instantly)
16 Dec 2025
Contributed by Lukas
The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next ...
New to HYROX? The One Mistake That Wrecks First-Timers
12 Dec 2025
Contributed by Lukas
What if the thing holding back your running is your fear of lifting weights?If you’ve ever felt torn between running and lifting, this episode shows...
9 Things I Wish I Knew When I Started Running
09 Dec 2025
Contributed by Lukas
What if the biggest thing holding you back isn’t your pace but your training habits?In this episode, I break down the nine lessons that completely c...
The Dangerous Level of Marathon Running No One Talks About
04 Dec 2025
Contributed by Lukas
Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.Every marathoner is somewhere on the f...
Are You Training Wrong? The Truth About 4x4 Workouts
02 Dec 2025
Contributed by Lukas
4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal re...
Are You Recovering Wrong? What I Wish I Knew Years Ago
26 Nov 2025
Contributed by Lukas
What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?I used to ...
How Fast Do You REALLY Lose Running Fitness? (New Science)
25 Nov 2025
Contributed by Lukas
Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.What if the fear of losing ...
I Tried Low HR Zone 2 Training for 13 years - This happened
21 Nov 2025
Contributed by Lukas
What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?If you’ve ever felt...
Stop Wasting Energy When You Run (Fix This First)
18 Nov 2025
Contributed by Lukas
Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.What if the thing...
The Legal Supplement Pro Runners Use (I Tested It 4 Times) | Baking Soda
13 Nov 2025
Contributed by Lukas
Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.I road-tested baking soda for running: what it is, how ...
Running a Half Marathon? Here’s What No One Tells You
10 Nov 2025
Contributed by Lukas
Why the Half Marathon Might Be the Perfect DistanceI break down why the half marathon is the smartest distance for real life: enough stress to build s...
The Long Run Mistake That Keeps You Stuck
06 Nov 2025
Contributed by Lukas
Most runners ruin race day before the starting line—by doing their long runs wrong.Most runners either skip their long runs or run them the wrong wa...
Why You’ll Never Run Farther If You Keep Doing This
03 Nov 2025
Contributed by Lukas
The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.Most runners chase quick fixes—faster wo...
You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)
30 Oct 2025
Contributed by Lukas
Most runners skip A-skips — literally — but this one drill can make you faster without running harder.In this episode, we unpack what makes A-skip...
The 10k Mistake That Kills Your Speed
27 Oct 2025
Contributed by Lukas
What if your 10K time isn’t a fitness issue—but a training mistake?Your 5K might be strong—but if your 10K falls apart, there’s a reason. In t...
Caffeine + Baking Soda? Runners Are Doing THIS Now
26 Oct 2025
Contributed by Lukas
Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.Looking to shave seconds or...
Why So Many Runners Destroy Their Muscle Gains (And How to Stop It)
22 Oct 2025
Contributed by Lukas
What if building muscle as a runner isn’t about training harder, but training smarter?Key TakeawaysYou can gain muscle and lose fat while running of...
The Plastic Trap Killing Your Gains (And How to Escape It)
20 Oct 2025
Contributed by Lukas
That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.Every ...
Most Runners Get Cadence Wrong—Here's How to Fix It
17 Oct 2025
Contributed by Lukas
What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?Many runners, myself included, ha...
You've Been Running at the Wrong Threshold—Here's the Proof
14 Oct 2025
Contributed by Lukas
The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afterno...
Most Runners Make This IT Band Mistake—And It Makes It Worse
10 Oct 2025
Contributed by Lukas
That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.IT band pain...
My VO₂ Max Dropped… But I Got Faster?!
07 Oct 2025
Contributed by Lukas
Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains...
90% of Runners Do Strides Wrong (Here’s The Fix)
03 Oct 2025
Contributed by Lukas
Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.Running faster doesn’t have to mean endless milea...
You’ve Been Doing Tempo Runs Wrong This Whole Time
01 Oct 2025
Contributed by Lukas
Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.Everyone talks about tempo run...
Running Longer Was Impossible… Until I Stopped Doing This
27 Sep 2025
Contributed by Lukas
What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?If you've been grinding through workouts ...
What If Zone 2 Running Is Slowing You Down?
24 Sep 2025
Contributed by Lukas
What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half?Most of us have been told tha...
The #1 Achilles Mistake That Keeps Runners Injured
20 Sep 2025
Contributed by Lukas
What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery e...
Most Runners Breathe WRONG—Fix It in 5 Steps
17 Sep 2025
Contributed by Lukas
What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique t...
You’re Wasting Money on the Wrong Running Gear
13 Sep 2025
Contributed by Lukas
I learned the hard way that buying the latest shoe doesn’t replace real training.I’ve come to realize that shiny gear isn’t the magic bullet mos...
Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t
10 Sep 2025
Contributed by Lukas
Most runners are accidentally avoiding the exact training that would make them fastest.If you’ve ever wondered why your training feels hard but race...
The #1 Mistake New Runners Make With Knee Pain
08 Sep 2025
Contributed by Lukas
The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.If you’re a new runner and your knee ...
Stretching Won’t Fix Your Tight Calves — Do This Instead
06 Sep 2025
Contributed by Lukas
Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.Ever felt like you're doing everything right—...
Why Your Run Form Is Ruining Your Race—Here’s Scientific Proof
03 Sep 2025
Contributed by Lukas
Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.Most runners think they have good form un...
Why Running Doesn’t Help You Lose Weight the Way You Think
30 Aug 2025
Contributed by Lukas
Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.Are you sabotaging your runs with your d...
Why Most Runners Get VO2 Max Wrong (And How to Fix It)
27 Aug 2025
Contributed by Lukas
Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race timesMost runners obsess over VO₂ max, but...
If Running Feels Hard Lately, This Might Be Why
25 Aug 2025
Contributed by Lukas
What if running faster isn't about pushing harder, but about subtle shifts you're overlooking?In this episode, I break down the counterintuitive truth...
3 Tiny Mistakes That Destroyed My Marathon (And the Fix)
23 Aug 2025
Contributed by Lukas
What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores?I thought I was r...
This Pro Run Coach Got Me To Run a 16:45 5K
20 Aug 2025
Contributed by Lukas
Most runners are training for a time they think they should hit, not the one they're actually ready for.If you’ve ever felt stuck at the same 5K tim...
These 12 Science-Backed Run Supplements Will Shave Minutes Off Your Next Race
16 Aug 2025
Contributed by Lukas
The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.If you're a runner who wants...
The 5 Worst Threshold Running Mistakes Everyone Makes (Avoid These)
13 Aug 2025
Contributed by Lukas
Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out...
Run Stronger with These 5 Exercises (No Gym or Weights Needed)
09 Aug 2025
Contributed by Lukas
What if the best strength work for runners doesn’t need any weights?Running more won’t fix what weak glutes, unstable hips, and lazy posture break...
3 Easy Tips to Fix Your Running Form in 7 Minutes | Overstriding
06 Aug 2025
Contributed by Lukas
Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.Over...
Runners are Drinking Water Wrong - Here's The Fix
02 Aug 2025
Contributed by Lukas
Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.Most runners think they know how to hydr...
WTF Is Threshold Running? (And Why It Makes You Faster)
30 Jul 2025
Contributed by Lukas
Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.If you’re s...
The Smartest Half Marathon Pace Strategy You’ve Never Tried
26 Jul 2025
Contributed by Lukas
What if the best way to PR was to start slower, not faster?You don’t win your half marathon in the first 5K—you survive it. In this episode, I coa...
What to Eat Before and After a Run (Without Overthinking It)
23 Jul 2025
Contributed by Lukas
Most runners don’t fuel right and it’s costing them performance and recovery.Ever wondered why your runs sometimes feel effortless while other day...
Why Most Runners Get Injured (And How to Fix It)
19 Jul 2025
Contributed by Lukas
Most running injuries don’t come from running too much—they come from running too much, too soon.This episode breaks down exactly how I help runne...
Overtrained vs Undertrained - Which One Actually Wins on Race Day?
16 Jul 2025
Contributed by Lukas
The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking.What i...
I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works
09 Jul 2025
Contributed by Lukas
What if the cross training activity you love most is actually the least effective for improving your running performance?If you’ve ever wondered whe...
Can This Secret Workout Actually Predict Your Race Time?
02 Jul 2025
Contributed by Lukas
Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line.What if ...
The 7 Minute Run Warm-Up That Actually Works
25 Jun 2025
Contributed by Lukas
Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.Have you...
How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR
18 Jun 2025
Contributed by Lukas
I trained for six months to avoid the medical tent—and still almost ended up there.After months of disciplined heart rate-based training, I took on ...
The Enshittification of Running Tech (and What We Can Do)
11 Jun 2025
Contributed by Lukas
Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?What if your smartwatch actually understood you—no...
Most Runners Skip This Easy Workout And Don’t Get Fast | Nicole Burnham
04 Jun 2025
Contributed by Lukas
What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?What if the secret to unlocking faster, mo...
Why Smartwatch & Virtual Coaches are Lame (and here’s the fix)
28 May 2025
Contributed by Lukas
The fitness tech industry is failing runners, and no one’s talking about it.Ever felt like your smartwatch or running app just doesn’t get you? Yo...
How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners
21 May 2025
Contributed by Lukas
Sprinting might be the most dangerous—and most effective—thing you’re not doing.In this episode, I break down how distance runners can safely an...
This Long Run Didn’t Go to Plan… And That’s the Point
14 May 2025
Contributed by Lukas
Are you training to feel good, or are you training to actually get better?We dive deep into how long runs can become the ultimate dress rehearsal for ...
Is Cross Training the Secret Weapon for Your Fastest Marathon?
07 May 2025
Contributed by Lukas
For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.This episode flips the script on cross-tr...
What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike
30 Apr 2025
Contributed by Lukas
What if 80,000 tiny mistakes were the reason your body feels destroyed after a race?Most runners don’t need to completely change their form—they n...
These 3 Run Form Myths Almost Ruined My Marathon
23 Apr 2025
Contributed by Lukas
My form was fine… until I ran slower.Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In t...
The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold
16 Apr 2025
Contributed by Lukas
I suck at threshold running—and that’s exactly why I train it.If you’ve ever pushed too hard in training and felt wiped for days, this episode i...
I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon
08 Apr 2025
Contributed by Lukas
I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day.I share how simple test...
I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD)
04 Apr 2025
Contributed by Lukas
I didn’t realize how bad my form was… until I slowed it down.What happens when a run coach steps into the athlete role and gets his form analyzed?...
This Kind Of Long Run Proves If You’re Marathon Ready
27 Mar 2025
Contributed by Lukas
At kilometer 17, everything got quiet—and that’s when it got real.This episode dives into one of the most overlooked but powerful tools in maratho...
7 More Magical Tips to Perfect Running Form in 7 Minutes
20 Mar 2025
Contributed by Lukas
A long stride doesn’t make you faster—it can slow you down and invite injuries.I dive into seven detailed tips to refine your running form—from ...
Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution)
11 Mar 2025
Contributed by Lukas
My watch tracks every mile, but it doesn’t warn me about toxic air.I’m diving into how air pollution can creep into every run without you even not...
How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way)
05 Mar 2025
Contributed by Lukas
VO2 max training can make or break your race—are you doing it right?VO2 max training is essential for endurance, but most runners are making mistake...
Hilly vs Flat Marathon Training - The Mistake Most Runners Make
27 Feb 2025
Contributed by Lukas
Training on hills won’t always prepare you for a flat race—here’s what you need to know.Flat marathon courses might seem easier, but they come w...
How Letting Go of Perfection Made Me a Faster Runner
24 Feb 2025
Contributed by Lukas
What if missing a run was actually helping you get faster?Trying to be the perfect runner? That mindset might be what’s holding you back. In this ep...