The 5 Worst Threshold Running Mistakes Everyone Makes (Avoid These)

The 1% Better Runner | DLake • August 18, 2025
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The 1% Better Runner | DLake

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This is a channel about how runners can live better lives through consistent self-improvement. Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt. I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day. A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too. Join the '1% Better Running' squad and get my free 30-day base and habits training plan when you sign up!" https://dlakecreates.com/news

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šŸ“ˆ Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree šŸŽ§ Listen, read and learn more here https://dlakecreates.com/lactate2mistakes *Timestamps* [01:08] What Is Threshold Training? [02:08] Run Science Nerd Break #1 - Lactate Is Good [03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast [04:21] Mistake #2 - Skipping The Aerobic Base Phase [05:13] Mistake #3 - Doing Threshold While You're Fatigued [06:20] Use This To Improve Your Threshold The Smart Way [06:56] Mistake #4 - Calling Everything Threshold [08:13] Mistake #5 - Doing It Every Week Forever [09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place [10:04] What You Really Need To Improve Your Threshold 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 what actually works. *Key Takeaways* 1. Running too hard at threshold isn’t helping—it’s hurting: Pushing past your real threshold pace turns training into survival mode, not progress. 2. Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle. 3. Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back. *Links & Learnings* šŸ“ˆ Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree šŸŽ§ Listen, read and learn more here https://dlakecreates.com/lactate2mistakes Learn about what your lactate threshold is and how to train it here- https://dlakecreates.com/lactate1wtf Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold Follow DLake on Instagram – https://instagram.com/dlakecreates Follow DLake on Strava – https://www.strava.com/athletes/120507 ------- The Worst 5 Threshold Running Mistakes Everyone Makes (Avoid These) The 5 Most Common Zone 3 Running Mistakes (Fix It With This) I Ran Threshold Runs Wrong for 5 Years — Don’t Be Me 5 Biggest Tempo Running Mistakes & How to Avoid Them Are You Making These 5 Threshold Running Mistakes? (And The Fix)

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