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 everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small changes in how you train, recover, and think about progress can completely change your trajectory. By the end, you’ll know what to stop doing, what to adjust, and how to train with more confidence without burning yourself into the ground.

Key Takeaways

Training harder is not the same as training smarter. Most plateaus and injuries come from pacing mistakes, poor recovery, and pushing effort into the wrong places.
Progress happens when stress and recovery are balanced. Easy days, gradual load increases, and proper rest are what allow the body to actually adapt and get faster.
Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.

Timestamps

[00:14] What You'll Learn
[00:57] Mistake #1: Start Races Too Fast
[02:49] Mistake #2: Go Too Hard On Easy Days
[06:12] Use This Free Thing To Run At A Lower Heart Rate
[07:01] Mistake #3: Increase Volume/Load Too Fast
[09:59] Mistake #4: Ignore Pain
[11:26] Mistake #5: Skip Strength Training
[12:57] Mistake #6: Not Rest Enough
[15:18] Mistake #7: Expect a Best Time Every Race
[17:15] Mistake #8: Compare Yourself To Other Runners (Or Your Past Self)
[19:50] Use These 9 Things To Be Smarter Than Me

Links & Learnings

📈 Get Your Free Increase Zone 2 HR Training & Habits Plan Here: https://dlakecreates.com/zone2free
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/8mistakes
Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
Top 3 Things To Do When You Start A Race Too Fast: https://dlakecreates.com/top-3-things-to-do-when-you-start-a-race-too-fast/
Why Low Heart Rate Running Isn’t Working for You (Yet): https://dlakecreates.com/lowhr
Do You REALLY Need Rest Days? https://dlakecreates.com/runner-recovery-tips/
The 9 Mistakes Holding You Back From Getting Faster: https://dlakecreates.com/9things
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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