Move more of your body more often and in more interesting ways with the Get-Fit Guy! If you want to begin an exercise routine and don't know where to start, or if you've been working out for a while and aren't getting the results you want, Kevin Don will give you the tips you need to reach your fitness and movement goals. Get expert information on the latest fitness trends and advice on everything from toning your arms to running a 5K or simply building more movement into your day. With his ...
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Indhold leveret af The 1% Better Runner and Daren DLake. Alt podcastindhold inklusive episoder, grafik og podcastbeskrivelser uploades og leveres direkte af The 1% Better Runner and Daren DLake eller deres podcastplatformspartner. Hvis du mener, at nogen bruger dit ophavsretligt beskyttede værk uden din tilladelse, kan du følge processen beskrevet her https://da.player.fm/legal.
Minder om The 1% Better Runner | DLake, Mike Trees & Friends
Journalist Bruce Martin gives racing fans an inside look at the exciting world of the NTT INDYCAR SERIES in this fast-paced podcast, featuring interviews with the biggest names in the sport.
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The Cycling Podcast takes listeners to the heart of professional cycling with weekly episodes and daily coverage of the Grand Tours. Join journalists Daniel Friebe and Lionel Birnie – and a few special guests along the way – as they podcast about the latest cycling news and the world of professional cycling. Founded by Richard Moore, Daniel Friebe and Lionel Birnie in 2013, The Cycling Podcast is one of the longest-running independent sports podcasts. To support The Cycling Podcast, subscrib ...
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Original football stories and interviews from around the globe.
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The podcast home of Good Guy / Bad Guy. With new episodes every Monday and Thursday, UFC legends Daniel Cormier and Chael Sonnen hang out and kick around the hottest topics from across the world of MMA and break down the most important fight cards and storylines.
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Spend the afternoon with the boys guilt free. Hang out with Hayes, Noodles and the O-Dog as they talk Leafs, sports and pretty much everything that catches their attention.
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Lance Armstrong presents a singular perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene. Not your typical cycling or sports podcast, THEMOVE brings listeners deep inside the racing action, imparting insights from someone who knows the suffering and splendor like no one else. In addition to course previews and timely race analysis from Armstrong’s distinct point of view, the audience also gets to he ...
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"Fore Play" is a weekly podcast by common golfers, for common golfers. Trent, Riggs, Frankie, Dan Rapaport, and their wide variety of guests talk about everything golf like normal folks sitting at a bar watching coverage, venting about the game's difficulties, and weighing in on pro gossip. Your classic golf addicts, the "Fore Play" crew brings a young, unique voice to the rapidly-evolving game, discussing freely and openly everything golf. There is nothing like it. You can find every episod ...
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I Tyngre Radio snackas det om styrketräning. Punkt. Värdar är Alex Danielsson och Andreas Guiance.
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Introducing 'OTB Rugby' - the home of Rugby from Off The Ball and OTB Sport, where you'll hear the voices of Brian O'Driscoll, Ronan O'Gara, Stuart Lancaster, Keith Wood, Alan Quinlan, Stuart Barnes, Andy Dunne and many more besides. Subscribe for the most comprehensive audio channel for Rugby that you're going to get anywhere. From legends interviews to live roadshows, analysis, depth charts, reviews, and weekly news. It's the home of Monday Night Rugby, Wednesday Night Rugby, the BODcast, ...
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Mind The Business: Small Business Success Stories
1 Pushing Past Stagnation & Business Plateaus 30:21
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LikedHitting plateaus is a common milestone in business, but there’s a difference between stability and a rut. In the last installment of this season, we’ll dive into the ways small business owners push beyond plateaus and find new ways to achieve revenue growth. Jannese and Austin wrap up their time in Nashville, Tennessee with a wonderful visit to N.B. Goods to speak with owner Camille Alston . Camille details the times where she hit a wall with profits, the strategies she implemented to increase revenue, what worked, what didn’t, and the important lessons she learned in the process. You won’t want to miss this informative final chapter! Learn more about how QuickBooks can help you grow your business: QuickBooks.com See omnystudio.com/listener for privacy information.…
Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast
Manage episode 387878636 series 2414150
Indhold leveret af The 1% Better Runner and Daren DLake. Alt podcastindhold inklusive episoder, grafik og podcastbeskrivelser uploades og leveres direkte af The 1% Better Runner and Daren DLake eller deres podcastplatformspartner. Hvis du mener, at nogen bruger dit ophavsretligt beskyttede værk uden din tilladelse, kan du følge processen beskrevet her https://da.player.fm/legal.
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode.
We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.
Timestamps of what you'll learn
- 08:30 What’s base training?
- 09:44 Doing meaningful training as endurance athletes
- 15:06 Why you should not discount the aerobic base stage
- 17:43 Base training and oxygen use
- 19:38 The benefits of mitochondria and capillary development
- 23:54 Calculating your maximum heart rate
- 27:11 The five-zone heartbeat models to train in
- 29:57 Base training plus strength and conditioning
- 37:20 Cooldown: Pace or perceived exertion?
- 39:48 Novice runners mistakes when running
- 43:49 Doing body checks when running
Links & Learnings
- Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans
- There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/
- The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/
- DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
- Podcast Concept, Production and Marketing BY POD PASTE
One Percent Better - SPONSOR
- Like what you're hearing? Want to perform 1% better in your life and training each day?
- Go here and signup (for FREE!) to be inspired and motivated twice-monthly
Hosted on Acast. See acast.com/privacy for more information.
150 episoder
DelManage episode 387878636 series 2414150
Indhold leveret af The 1% Better Runner and Daren DLake. Alt podcastindhold inklusive episoder, grafik og podcastbeskrivelser uploades og leveres direkte af The 1% Better Runner and Daren DLake eller deres podcastplatformspartner. Hvis du mener, at nogen bruger dit ophavsretligt beskyttede værk uden din tilladelse, kan du følge processen beskrevet her https://da.player.fm/legal.
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode.
We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.
Timestamps of what you'll learn
- 08:30 What’s base training?
- 09:44 Doing meaningful training as endurance athletes
- 15:06 Why you should not discount the aerobic base stage
- 17:43 Base training and oxygen use
- 19:38 The benefits of mitochondria and capillary development
- 23:54 Calculating your maximum heart rate
- 27:11 The five-zone heartbeat models to train in
- 29:57 Base training plus strength and conditioning
- 37:20 Cooldown: Pace or perceived exertion?
- 39:48 Novice runners mistakes when running
- 43:49 Doing body checks when running
Links & Learnings
- Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans
- There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/
- The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/
- DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
- Podcast Concept, Production and Marketing BY POD PASTE
One Percent Better - SPONSOR
- Like what you're hearing? Want to perform 1% better in your life and training each day?
- Go here and signup (for FREE!) to be inspired and motivated twice-monthly
Hosted on Acast. See acast.com/privacy for more information.
150 episoder
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1 These 3 Run Form Myths Almost Ruined My Marathon 13:12
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Afspil senere Afspil senere Lister Like LikedMy 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 this episode, I break down how a mild hamstring strain led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance training, this is your blueprint. Key Takeaways Fixing form isn’t about one quick tip—it’s consistent drills and strength work. Slower running doesn’t always mean better running; form can break down at marathon pace. Heel striking isn’t always bad—overstriding is the real problem. Timestamps [00:00] How I found out my form was falling apart [00:24] Why my sprint form is perfect but marathon pace is sloppy [00:46] What led to my recurring hamstring strain [01:20] Three running myths I busted during training [03:26] The truth about heel striking [05:06] Slower paces don’t always mean better form [06:43] How I fixed overstriding with cadence and drills [07:12] Why form changes take time [08:54] New strength and mobility drills I added [11:41] Final recap: small changes = big gains Links & Learnings My Adaptive Marathon Training Plan Watch and read this episode here - https://dlakecreates.com/formmyths DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…
1 The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold 13:40
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Afspil senere Afspil senere Lister Like LikedI 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 is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself. Key Takeaways Sub-threshold running helps you build real aerobic strength without constant high effort. Most runners either avoid this zone or run too hard—missing the adaptation. Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-term Timestamps [00:00] Final sprint breakdown and intro: “Dude. What the… I had nothing, man.” [00:31] Why I suck at threshold—and why I train it anyway [01:06] What this workout is and what you’ll learn [02:15] Warmup starts: soft surfaces + prep [02:51] Quick energy systems breakdown [03:48] What sub-threshold effort actually feels like [05:30] Free 8-week plan mention + pacing tip [06:02] Pacing = wealth-building, not burnout [07:40] “Your body doesn’t care about pace” section [09:05] What strides are and how to use them [10:16] Norwegian double threshold training shoutout [11:12] Why this training teaches discipline, not destruction [12:14] Outro CTA to download plan + join newsletter Links & Future Learnings 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree 🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfree Learn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttest DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Brenton on Strava - https://www.strava.com/athletes/90260941 Hosted on Acast. See acast.com/privacy for more information.…
1 I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon 15:48
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Afspil senere Afspil senere Lister Like LikedI 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 tests, proper tapering, and everyday habits boost my running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout. Key Takeaways A race predictor test helps you gauge your real fitness and plan your pacing. The right taper strategy keeps you fresh without losing key fitness gains. Proper sleep, heat exposure, and targeted strength work add small edges that add up big. Timestamps [00:00:00] Introduction to the 17 tools [00:01:00] Why the race predictor test matters [00:02:15] Tapering without losing fitness [00:03:47] Importance of quality sleep [00:05:00] Using resistance bands for glute activation [00:06:03] Scheduling pre-race warmups effectively [00:07:11] Navigating common training pitfalls [00:08:10] Sauna protocols for endurance [00:10:22] Minimizing guesswork with data [00:12:15] Final thoughts on these practical tools Links & Learnings Get all 17 Race Day Tools Here 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more here https://dlakecreates.com/racetools-free DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
1 I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD) 14:58
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Afspil senere Afspil senere Lister Like LikedI 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? In this episode, I react to a full slow-motion breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need coaching too, and this one got me where it counted: my stride. Key Takeaways Coaching others doesn’t make you immune to hidden flaws in your own form. Seeing your stride on video gives feedback no cue or drill ever could. Small changes like cadence and trunk angle can have outsized effects. Timestamps [00:00] Why a run coach got his form analyzed [01:19] Who Ben Liddy is and what he looks for [02:05] First impressions of my form [03:01] The helicopter arms and flicking wrist moment [04:10] Am I heel striking too much? [06:15] What elite runners actually do with their feet [07:06] Tight hips and forward lean [09:29] One cue that changed my stride [11:03] Why form tweaks alone aren’t enough [13:07] My cadence and the 1% better mindset Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/analyzeform DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…
1 This Kind Of Long Run Proves If You’re Marathon Ready 9:49
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Afspil senere Afspil senere Lister Like LikedAt 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 marathon training: the fast-finish marathon pace long run. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You’ll walk away knowing if your training is actually working—and how to adjust if it’s not. Key Takeaways A fast finish long run can show your true race readiness better than any other workout. Running by feel with a trusted pacer beats over-relying on pace data. Mental effort is just as important as physical during long runs five weeks out. Timestamps [00:00] Why long runs without purpose don’t help [00:33] The setup: Brenton’s marathon pace long run [01:11] How pacing without numbers makes a difference [01:58] Starting the workout—staying controlled [02:56] How I used “silent coaching” to manage effort [04:51] High mileage week strategy five weeks out [05:44] The breaking point at 17K [06:47] What a true fast finish feels like [07:36] Final pace push and effort [08:28] Brenton’s confidence breakthrough [09:32] How to use this type of run in your own training Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/fastfinish Check Splits On Strava - https://www.strava.com/activities/13958531432 DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…
1 7 More Magical Tips to Perfect Running Form in 7 Minutes 8:47
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Afspil senere Afspil senere Lister Like LikedA 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 better posture and healthier footstrikes to aligning arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you’ll find a more effortless stride and a deeper appreciation for every mile you conquer. Key Takeaways Posture sets you up for better breathing and balance. Shortening your stride and focusing on Cadence can lower injury risk. Keeping things fun helps you stick with the process longer. Timestamps [00:00:00] College Track Day Issues [00:00:25] Why Form Isn’t Magic [00:00:44] Seven Practical Tips [00:01:01] Form vs. Economy [00:01:33] Swimming Lessons [00:02:25] Foot Plant Basics [00:03:07] Stand Tall, Lean Slightly [00:04:05] Free Cadence Plan [00:05:29] Arms, Cadence & Fun Links & Learnings 📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform7tips DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
1 Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution) 7:13
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Afspil senere Afspil senere Lister Like LikedMy 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 noticing. This episode shows you real-time data tools to dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It’s all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you’ll have straightforward tactics to keep running strong for years to come—without letting smog stand in your way. Key Takeaways Air pollution can reduce your speed and endurance more than you realize. Real-time data helps you find cleaner routes and protect your lungs. Making small changes now adds up to better long-term health and performance. Timestamps [00:00] Why outrunning the air matters [00:00:17] A quick mention of a simple solution [00:00:48] Training for the long game [00:01:06] Getting real about polluted air [00:02:01] The key pollutants harming your run [00:02:34] AirTrack’s real-time data advantage [00:03:27] Personalized feedback for performance [00:04:07] Thinking bigger than just your next run [00:04:25] Linking recovery to air quality [00:05:37] Final thoughts on staying pollution-free Links & Learnings 🌬️ AirTrack to your strava profile and more https://www.airawarelabs.com/airtrack 📈 Get your free 1% better base training plan download - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/airtrack DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Air Quality News Marathon Article - https://airqualitynews.com/health/marathon-runners-slowed-down-by-poor-air-quality/ Hosted on Acast. See acast.com/privacy for more information.…
1 How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way) 23:40
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Afspil senere Afspil senere Lister Like LikedVO2 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 mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance. Key Takeaways VO2 max is crucial, but it’s not everything. Balancing lactate threshold and running economy is just as important. Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress. Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out. Timestamps [00:00] Why VO2 max matters for runners [02:16] How Brenton’s VO2 max test revealed training gaps [04:42] The biggest VO2 max workout mistakes [06:49] The Norwegian protocol for VO2 max training [08:16] How to structure intervals correctly [10:42] The role of Zone 2 in building endurance [14:05] Should you lose weight to run faster? [16:51] The best race day strategy for marathoners [18:56] Overreaching vs. overtraining—how to avoid burnout [21:22] Free running guide for better training Links & Future Learnings 📈 Get your free 1% better download and quick start guide - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/vo2max-brenton 12x400m Workout Explained - https://dlakecreates.com/400m Tempo runs & Lactate Explained - https://dlakecreates.com/tempo Brenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brenton Vo2 Max Explained - https://dlakecreates.com/vo2max Vdot Calculator Explained - https://dlakecreates.com/vdot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
1 Hilly vs Flat Marathon Training - The Mistake Most Runners Make 15:22
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Afspil senere Afspil senere Lister Like LikedTraining 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 with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining. *Timestamps* [00:00] Intro – Why Flat Marathon Training is Different [00:35] The Problem with Training on Hills for a Flat Race [01:20] How Course-Specific Training Improves Performance [02:45] Adjusting Your Training Load for a Flat Course [04:10] The Science Behind Flat Course Fatigue [05:30] Steady Pacing Challenges on a Flat Course [06:45] The Best Long Run Strategy for a Flat Race [08:00] Overtraining vs. Overreaching – Avoiding Burnout [09:40] Why Early Morning Runs Improve Performance [11:15] Final Tips for Race Day Preparation *Links & Future Learnings* 📈 Get your free 5k & base training plan to get 1% better in 30 days - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/flatmarathon DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…
1 How Letting Go of Perfection Made Me a Faster Runner 9:27
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Afspil senere Afspil senere Lister Like LikedWhat 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 episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it. Key Takeaways Perfectionism stalls progress—consistency is what truly compounds over time. Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running. Small daily actions, even imperfect ones, are the secret to long-term success. Timestamps [00:02] Why chasing perfection is ruining your running [01:17] The power of consistency over perfection [02:06] How stopping while you feel good boosts long-term progress [03:05] The "fitness savings account" concept [04:05] Why zooming out helps you see the big picture [05:05] Magic Mind review: boosting focus & endurance [06:03] The balance of hard work and enjoying life [06:43] Making running fun—even when it’s hard [07:10] Embracing imperfection for lasting progress [07:49] The 1% Better Runner framework explained Links & Future Learnings Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
1 How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner 11:32
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Afspil senere Afspil senere Lister Like LikedWhy is a 5K the perfect race to kick off your running journey? Here's what makes it ideal. Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout. Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start. Key Takeaways Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance. The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success. Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training. Timestamps [00:00:00] - Breaking myths about starting running and the benefits of small steps. [00:01:21] - How To Start Running [00:01:35] - What is training fo ra 5k when you want to do a marathon [00:02:20] - Mental Toughness [00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING [00:05:44] Get 1% Better Each Day With This [00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life [00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT [00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON Links & Learnings 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 How to do the 12x400m Interval Workout - https://dlakecreates.com/400m How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…
1 17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work) 53:29
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Afspil senere Afspil senere Lister Like LikedYour race performance can be 90% decided before you even cross the start line. Here’s how. You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best. Stick around for a free training plan and checklist to apply everything we cover today. [00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview) [00:01:37] Critical Warning Before You Use These Tips 🔹 Race Day Tools & Tactics [00:04:54] Caffeine: How to Use It for Race Performance [00:07:35] Race Predictor Test: Know Your Fitness Level [00:09:37] Taper: The Right Way to Peak on Race Day [00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer [00:13:04] Resistance Band Routine for Strength & Injury Prevention 🔹 More Race Day Strategies [00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration [00:18:23] Nutrition: Fueling Your Body for the Best Performance [00:21:12] Creatine for Runners: The Science Behind It [00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits [00:26:36] Beetroot Juice: The Endurance-Boosting Supplement [00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance? [00:31:47] Spirulina: Antioxidants for Recovery & Longevity [00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance [00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners [00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement [00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races [00:43:40] Sauna: The Science of Heat Training for Performance Gains [00:47:54] More Warnings – What to Watch Out for [00:49:53] The Finish Line: Consistency & Habit Traps to Avoid Links 📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Follow DLake Runs on Instagram - instagram.com/dlakecreates Follow DLake Runs on Strava - strava.com/athletes/120507 Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothing ng ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Go here to get all of the studies and future learnings Hosted on Acast. See acast.com/privacy for more information.…
1 Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time? 14:30
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Afspil senere Afspil senere Lister Like LikedCan you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?! In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut. Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out. Timestamps [00:00] Introduction: Can you train for speed and endurance at the same time? [02:08] Balancing aerobic and anaerobic fitness: Myth or reality? [04:27] Simplifying aerobic vs. anaerobic energy systems for runners. [06:08] Explaining lactic buildup and its effect on performance. [08:34] Common issues with tracking metrics and gadgets. [10:00] Why setting goals is critical before diving into data. [11:45] The problem with relying on smartwatch metrics for training. [12:30] Wrap-up: Final thoughts on balancing effort and tracking progress. Key Takeaways Balancing Aerobic and Anaerobic Fitness : You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic. The Gray Zone Explained : Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency. Focus Over Metrics : Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.…
1 David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running? 29:33
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Afspil senere Afspil senere Lister Like LikedHow do you know if you’re pushing too hard—or not hard enough? David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success. Key Takeaways Mental toughness is valuable, but overtraining can lead to burnout and injuries. Rest and recovery are just as important as pushing hard in training. Every runner needs to find their own balance between discipline and sustainability. Timestamps [00:00] – The big debate: Is David Goggins good or bad for runners? [02:30] – Why some runners thrive under his mindset [05:10] – The paradox of suffering vs. enjoying running [08:45] – The dangers of always pushing to the limit [12:00] – Real-life consequences of overtraining [15:20] – How elite runners balance toughness and recovery [18:40] – What everyday runners can take from Goggins’ approach [21:50] – The surprising way Goggins started his public speaking career [25:30] – The role of AI in running training plans [28:00] – Final thoughts: How should YOU approach hard training? Links & Future Learnings 📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/tot-goggins David Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VY David Goggins Books - https://davidgoggins.com/book/ Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllA All other This or That Episodes - https://dlakecreates.com/tot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…
1 The Hidden Flaws in Your Running Metrics (and What to Do Instead) 6:51
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Afspil senere Afspil senere Lister Like LikedIs your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong. Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence. Timestamps [00:00] Introduction: The biggest issue runners face with their metrics. [01:18] A little knowledge is dangerous: Why understanding the bigger picture matters. [02:10] Defining your goals: The key to successful training without confusion. [03:00] Fitting running into your life: Balancing training with personal commitments. [03:45] Avoiding injuries: Why sustainable training patterns are essential. [04:20] Gadgets overload: When runners rely too much on data and metrics. [04:50] The truth about smartwatches: Misleading VO2 max and other flawed metrics. [05:30] Heart rate tracking: The one metric that truly matters for progress. Key Takeaways 1. Set Clear Goals Before Using Metrics Metrics are meaningless without clear, realistic goals. Start by defining what you want to achieve—whether it’s running for fun, completing a marathon, or improving your speed. 2. Avoid Overloading on Data Beginners should prioritize sustainable training patterns over diving into complex metrics. Running consistently without injury is more important than focusing on gadgets. 3. Understand Metrics and Their Limitations Many smartwatch metrics, like VO2 max, can be misleading. Focus on heart rate as a foundational metric and incorporate other data only when it aligns with your progress. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Run Faster on a Budget: 6 Tips To Save Big On Gear 11:16
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Afspil senere Afspil senere Lister Like LikedI 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 most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation. Key Takeaways Fancy running gear can help but won’t replace consistency and smart training habits. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype. Small, daily improvements in technique and mindset deliver long-term results. Timestamps [00:00] Intro to Gear Obsession [00:59] Why Fancy Shoes Feel Overrated [02:10] The Real Power of 1% Improvements [03:18] Showing Two Favorite Shoes [04:14] Breaking Down Essential Running Gear [05:48] When Tech Becomes a Distraction [07:02] Free Cheat Sheet for Minimalist Gear [08:10] The 1% Better Runner Framework [09:15] The Truth About Shiny Gadgets [10:18] Wrapping Up and Final Thoughts Links & Future Learnings 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/gearfre 🎧 Listen, read and learn more here https://dlakecreates.com/gear DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 This Common Marathon Training Mistake Could Be Holding You Back | Nate 15:43
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Afspil senere Afspil senere Lister Like LikedWhat does a smarter marathon training plan actually look like?" When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner’s aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you’re self-coached or just seeking better guidance, this episode will reshape the way you think about training. Timestamps 00:00:00 Introduction 00:01:10 Meet the Runner 00:03:00 Analyzing the Training Plan 00:05:00 Problems with VO2 Max Workouts 00:08:00 IT Band Pain Explained 00:09:19 The Cross-Training Solution 00:11:33 Adjusting Training Expectations 00:13:45 Strength Training for Injury Prevention 00:14:50 Delayed Gratification for Marathon Success 00:16:30 Next Steps for a Smarter Marathon Plan Links & Future Learnings Fix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-m How to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFp How to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/nate Nate on Instagram - https://www.instagram.com/nate_word/ Instagram - https://instagram.com/dlakecreates Strava https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey 20:02
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Afspil senere Afspil senere Lister Like LikedImagine crushing your marathon goal with one simple daily habit that you do over and over. In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you’re chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed. Key Takeaways Small daily habits and persistence can create massive progress over time. Enjoying the process is key to long-term success in running and life. Balancing excellence and “good enough” helps overcome perfectionism and get results. Timestamps [00:00] Introducing Adam’s marathon journey. [00:17] The role of persistence in running and podcasting. [01:12] What progress over perfection really means. [04:49] The power of 1% daily improvements. [06:36] Balancing quality and “good enough.” [09:12] Lessons learned from running a business and marathons. [12:14] Focusing on inputs vs. outcomes in success. [14:31] Advice for new marathon runners. [16:42] Why it’s about who you become, not the journey or destination. [18:38] Update on Adam’s marathon achievements. Links & Future Learnings 📈 Get your free 1% better 30-day base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/adam Adam Jaffrey Strava Wavelength Creative Podcast Production Daren DLake Strava - Daren DLake Instagram Pod Paste - Video Podcast Production for Health & Fitness Brands I Ran A Half-Marathon 1% Faster For 10 Years To See What Would Happen Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What's The RIGHT Easy Run Pace? Simple Tools for Faster Race Times with Mike Trees 14:47
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Afspil senere Afspil senere Lister Like LikedWhat’s the one thing most runners get wrong about “easy training”? Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone. You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better. Timestamps [00:00] Are your easy runs setting you up for success or sabotaging your progress? [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained. [02:41] Using the breathing countdown test to check heart rate accuracy. [04:09] Can a run ever be "too easy"? Understanding objectives and recovery. [07:57] Why Maffetone's principles work differently for advanced and beginner runners. [09:43] The gap between easy and race paces for elites versus everyday runners. [10:01] Resting heart rates and the importance of heart rate reserve in training. [12:20] Debunking myths about maximum and Maffetone heart rates. [13:18] Customizing heart rate zones for higher resting and maximum heart rates. [15:00] How base training builds longevity and aerobic fitness. Key Takeaways Understand what "easy" really means : Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them. Heart rate zones are personal : Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training. Balance is the key to progress : Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How This Guy Will Go From 3:05 to Sub 3 Hours In The Marathon (Part 1) | Brenton 17:04
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Afspil senere Afspil senere Lister Like LikedWhat does it take to transform from a gym bro to a sub-3-hour marathoner? In this episode, we dive deep into the mindset and strategies behind chasing the elusive sub-3-hour marathon. From lessons learned in testing new techniques during low-stakes races to the pivotal role of consistency and incremental improvement, every insight is tailored for runners aiming to take their performance to the next level. Learn how combining strength and endurance training can maximize results and why even late starters can achieve elite-level times with the right habits. Key Takeaways Testing Your Limits Wisely : Brenton's experience highlights the importance of experimenting with new techniques in less critical races to avoid race-day disasters. The Power of Consistency : Incremental daily improvements and maintaining a steady routine are the real keys to long-term running success. Adapting Fitness for Performance : Combining strength training with running can help sustain performance, even for beginners who start late. Timestamps [00:00] The marathon "Holy Grail" and what it represents for runners. [01:13] Lessons learned from experimenting with new gels during a B-race. [03:50] Breaking down Melbourne vs. Sydney Marathons: what makes Melbourne faster. [05:40] How Brenton balances strength training with marathon training. [09:25] How Brenton got into running. [11:30] Why following marathon blocks and YouTube athletes inspired a new mindset. [13:00] The concept of "1% better" and its impact on running performance. [15:00] Consistency as the secret weapon for achieving big fitness goals. Links & Future Learnings What it takes to run a sub-3-hour marathon https://drwilloconnor.com/what-it-takes-to-run-a-sub-3hr-marathon-the-numbers-and-the-workouts/ Brenton on Instagram: https://www.instagram.com/brentonjowett/ Brenton on Strava: https://www.strava.com/athletes/90260941 Daren DLake Runs on Instagram: https://instagram.com/dlakecreates Follow Me On Strava: https://www.strava.com/athletes/120507 Free Base Training & Habits Guide Here: https://dlakecreates.com/basefree Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How An Ex-pro Runner Coached Me To My Fastest 5k 11:51
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Afspil senere Afspil senere Lister Like LikedThis is for the 5k runners who have been at it for a while but want to see if they can run their fastest time Running a faster 5K isn’t just about training harder—it’s about training smarter. In this episode, discover advanced strategies to cut seconds, even minutes, off your time. Learn how to reframe your mental approach to racing, why strides and sprints matter more than you think, and how race-specific training can push you past your limits. Whether you’re chasing a sub-16 or simply want to break through your plateau, these proven tips will elevate your running game. Timestamps [00:00] Introduction: Advanced strategies for a faster 5K [01:42] Aerobic vs. anaerobic breakdown for 5K performance [03:30] Why speed-focused blocks are critical for progress [05:00] Building lactic tolerance to finish stronger [06:23] Overview of the free 6-week training plan [07:15] Embracing faster paces: Mental and physical preparation [08:30] How strides and short intervals boost speed [09:40] Adjusting long runs for peak race-day performance [10:08] Importance of a 4-week anaerobic training block [10:50] Final thoughts: Small tweaks for big improvements Links & Future Learnings 📈 Get your free 1% better 45-Day training plan guide to run a faster 5k - https://dlakecreates.com/5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/expro ✅ Follow DLake's Instagram - https://instagram.com/dlakecreates ✅ Follow Mike Trees’ Instagram - https://instagram.com/run.nrg Follow my training on Strava https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix) 19:13
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Afspil senere Afspil senere Lister Like LikedFind out how to use cross-training to enhance your running and avoid injuries. Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon. But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode. But in this episode, I break down the science and strategy behind cross-training, including what it is, why it matters, and how to implement it effectively. Whether you’re a beginner, an injury-prone runner, or a seasoned marathoner, you’ll discover how to leverage cross-training without sacrificing your running performance. Plus, I’ll share specific activities and a free guide to help you apply these insights to your own training. Key Takeaways Cross-training enhances recovery, reduces injury risk, and builds complementary strength for better running. Not all cross-training activities equally benefit running—specificity is crucial. A well-balanced approach to cross-training depends on your goals, experience, and training phase. Timestamps [00:00:00] Why cross-training won’t help you run your fastest marathon [00:00:41] Overview of Cross-Training Topics [00:01:36] What Is Cross-Training? [00:03:05] Benefits of Cross-Training for Runners [00:04:39] Who Benefits Most from Cross-Training? [00:06:47] Strength Training as Cross-Training [00:07:48] How to Do Cross-Training Right [00:10:01] In-Season vs. Off-Season Cross-Training [00:12:31] Cross-Training Activities Ranked [00:14:46] Principle/Law of Specificity and Final Thoughts [00:15:35] How Running Helps Cycling Performance but Cycling doesn’t Help Running Performance [00:16:39] Final Thoughts Links & Future Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/crosstrainfree 🎧 Listen, read, and learn more here https://dlakecreates.com/crosstrain Daren on Instagram - https://instagram.com/dlakecreates Daren on Strava - https://www.strava.com/athletes/120507 Learn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axis Marathon Handbook - Cross Training for runners - https://marathonhandbook.com/cross-training-for-runners/ Runner's Guide to Elliptical Training - https://lauranorrisrunning.com/runners-guide-to-the-elliptical/ How many miles equals running from other activities? - https://routeonecycling.com/how-many-miles-cycling-equals-running-the-13-ratio-is-wrong/ Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Breath While Running | Nose Vs. Mouth 8:53
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Afspil senere Afspil senere Lister Like LikedWhat’s the best way to breathe while running? We finally break it down. Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to high-intensity efforts. This conversation breaks down the science and practice behind an essential but underappreciated aspect of running. Key Takeaways The Nose vs. Mouth Debate: While nose breathing can help regulate pace and filter air, mouth breathing is more effective for meeting oxygen demands during intense runs. The Importance of Breathing Rhythm: Syncing your breath with your steps can stabilize your energy and make running feel easier, but it’s important to adjust based on your speed and effort level. Environmental and Personal Factors: Dusty air, dry mouth, and personal comfort levels influence whether nose or mouth breathing is the better choice, highlighting the need for a flexible approach. Timestamps [00:00] The underrated power of breath in running [01:15] Nose vs. mouth breathing: a quick test [02:10] Finding your breathing rhythm while running [03:34] Why mouth breathing works better for intense efforts [04:52] Popular misconceptions about nose breathing [06:05] Lessons from sports science on breathing techniques [07:04] Environmental factors affecting breath during runs [07:50] Balancing speed and breathing efficiency [08:30] Practical advice for better breathing during runs [08:38] Wrapping up with resources for further exploration Links & Future Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/nosebreathing Instagram - https://instagram.com/dlakecreates Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What Is Perfect Running Form? 6 Technique Tips For Faster Running 10:27
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Afspil senere Afspil senere Lister Like LikedYour running form could make or break your next race, fixing it could be easier than you think. Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good. Key Takeaways: Running form isn’t about aesthetics but finding what works efficiently for your body. Overstriding, not heel striking, is the root cause of many common running injuries. Simple changes in posture, cadence, and stride can significantly improve performance. Timestamps: [00:00] Why running form impacts your performance [00:10] Dispelling myths about running aesthetics [00:32] What is running form and why does it matter? [02:02] The truth about foot strike and efficiency & heel striking [03:04] Mid foot striking [03:26] Forefoot striking [04:06] Posture [04:40] Using arm swing to maintain balance [05:10] How to fix your run form - free download [05:45] Breathing [06:42] Stride Length [07:46] Cadence tips for smoother, lighter runs [08:44] Final Thoughts - Don’t overthink it - take your time Links & Future Learnings 📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/ DLake Runs on Instagram - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 13 Things I Wish I Knew When I Started Running 12:42
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Afspil senere Afspil senere Lister Like LikedWhy is planning next year’s runs about more than just resolutions? This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level. Key Takeaways Reflecting on past runs can shape a more productive and enjoyable future. Balancing effort and recovery is critical to running longevity and enjoyment. The virtuous cycle of running, strength training, and feeling good helps you improve sustainably. Timestamps [00:00] Reflecting on past challenges to plan the future [00:25] How to audit your running year effectively [01:03] The 87% rule and its benefits [02:00] Why holding back in races can be the smart choice [03:00] Running metaphors for life and work [04:00] Genetics vs. effort in running performance [05:22] How to avoid the vicious run cycle [06:00] Loving the off-season for growth [07:16] Why running should fit into your life, not the other way around [10:25] Long-term consistency as the key to running success Links & Future Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/40things3 🎧 Listen, read, and learn more here https://dlakecreates.com/40things3 🎧 Part 2 is here https://dlakecreates.com/running-tips-26-years-experience/ 🎧 Part1 is here https://dlakecreates.substack.com/p/40-things-about-running-that-i-wish https://instagram.com/dlakecreates https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? 10:17
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Afspil senere Afspil senere Lister Like LikedAre your runs in the sweet spot or the danger zone? Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive. Timestamps [00:54] What are the downsides of training at marathon pace? [01:54] What exactly is running in the Gray Zone? [03:00] Why you should stay in the Gray Zone. [04:14] Pro vs. beginner differences in the Gray Zone. [05:49] The health vs. fitness tradeoff of Gray Zone running. [07:54] Why you should and should not run in the Gray Zone. 3 Key Ideas Gray Zone Defined: Why the middle training zone hinders progress. Effort Distribution: The 80/20 rule for optimal training balance. Cross-Training Benefits: Mixing low-impact workouts for longevity and consistency. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/greyzone https://instagram.com/dlakecreates https://dlakecreates.com https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What It Takes to Achieve Sub-3-Hour Marathons | Chris 8:54
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Afspil senere Afspil senere Lister Like LikedWhy does this runner loop a soccer field instead of exploring scenic trails? Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete. Key Takeaways Simple habits like running the same route can reduce decision fatigue and improve focus. Running without music can build mental resilience and deepen the running experience. Incremental improvement leads to long-term success—1% better every day matters. Timestamps [00:00:00] Introduction to the 90-minute long run and marathon training goals. [00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours. [00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs. [00:03:22] Chris’s soccer background and how it prepared him for running. [00:04:38] Why Chris began running consistently and the mental benefits of the habit. [00:05:19] The power of route consistency and why Centennial Park is a favorite. [00:06:09] Running laps on a soccer field: mental challenges and lessons learned. [00:06:52] Chris’s transition to running without music and the mental toughness it builds. [00:07:22] Key advice for runners: staying consistent and running for life. [00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs. Links & Learnings The One Percent Better Runner Newsletter DLake Runs on Instagram Chris on Strava Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Run A Faster 5k: My Top 12 Tips 18:46
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Afspil senere Afspil senere Lister Like LikedAre you really racing the distance at your highest potential? How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k. Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running. Timestamps Of What You'll Learn [00:00] The 5K: A Gateway to Bigger Challenges [00:22] Are You Reaching Your Full Potential? [01:17] Structure Your Training Into Periods & Blocks [02:51] Use The 80/20 Rule [04:09] Vary Your Speedwork [05:59] Strength Training Tips for Runners [06:45] Nutrition’s Role in Training and Performance [07:47] How To Actually Run Your Fastest 5k [08:37] Why Cross-Training Improves Your 5K [09:47] Time Trials: The Key to Mental Toughness [10:19] Dial In Your Recovery [11:24] Reframing Your 5K Mindset [13:17] The 1% Better Runner's Virtous & Viscious Cycle [14:38] Preparing for Race Day: Warm-Ups and Pacing Key Takeaways 80/20 Training Rule : Focus 80% on easy runs and 20% on speed to maximize gains. Strength Training for Runners : Essential for injury prevention and better performance. Reframing Goals : Focus on your best performance, not just a faster time. Links & Learnings 📈 Get your free 1% better in 6-weeks 5k training and habits guide 🎧 Listen, read and learn more here OPB - Virtous vs. Viscious Run Cycle https://instagram.com/dlakecreates https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What Runners Can Learn from a Pro Soccer Player | Greg Pearson 21:52
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Afspil senere Afspil senere Lister Like LikedEvery time you skip recovery, you’re leaving future progress on the table. What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a season. Timestamps of What You'll Get From This [00:00] Why recovery is the key to progress. [00:17] Pacing: The ultimate superpower for runners. [00:53] Easy runs and building your best fitness. [01:36] Lessons from a pro soccer player turned runner. [04:07] The value of structure in athletic success. [08:36] Identity shifts and the transition to running. [12:11] Coaching philosophy: Helping runners achieve goals sustainably. [13:26] Mental growth through running challenges. [18:23] The importance of starting small and scaling smartly. [20:40] "You cannot fail if you do not quit." Links & Learnings Get Free 30-day base training and habits guide here The One Percent Better Runner Newsletter DLake Runs on Instagram Greg on Instagram Join Greg’s Coaching Waitlist Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner 18:58
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Afspil senere Afspil senere Lister Like LikedImagine 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. Get our Free 6 month plan to increase your run cadence Timestamps of What You’ll Learn [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. Key Takeaways Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly. How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments. Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely. Links & Future Learnings 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News 14:39
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Afspil senere Afspil senere Lister Like LikedWant 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. Timestamps [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 Key Takeaways Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue. Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective. 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. Links For Greatness 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How Inconsistency Is Killing Your Race Times — Elite Runner's Secrets | Simply Audrey 13:50
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Afspil senere Afspil senere Lister Like LikedTraining 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Running Meditation - Improve Your Mindset to Run Further & Faster 12:08
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Afspil senere Afspil senere Lister Like LikedAre 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Top 11 Ways To Run Longer & Farther Without Hitting The Wall 56:24
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Afspil senere Afspil senere Lister Like LikedWhat 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. Get your free run farther 1% better each day for 30 days guide here Timestamps & Learnings [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 Links & Learnings 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Run Fast and Stay in Zone 2 Heart Rate 15:57
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Afspil senere Afspil senere Lister Like LikedIs 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. Timestamps [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 Key Ideas Running in Zone 2 can improve endurance and speed without risking burnout. A well-structured warm-up is essential to transition smoothly into low-intensity running zones. Combining heart rate and effort levels helps maintain optimal pace throughout long runs. Links & Learnings 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach 20:19
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Afspil senere Afspil senere Lister Like LikedThis 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. Key Takeaways The importance of understanding your "why" in running to sustain motivation and achieve goals. Small, incremental gains can yield massive results over time, even for elite runners. Resilience is built by overcoming setbacks and framing challenges as growth opportunities. Sections [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 Links & Learnings 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Is Running Really Skill or Just Effort? 17:11
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Afspil senere Afspil senere Lister Like LikedWatch and read this here How do you feel after this sentence; "Running isn’t a real sport because real sports require skill" 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. Timestamps of what you'll learn [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 Links & Learnings 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 Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How This Overlooked Minimal Run Shoe Does Everything 9:19
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Afspil senere Afspil senere Lister Like LikedEver wondered what the perfect running shoe feels like? Let me tell you about mine. In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the philosophy behind KZN RUN gear and why it’s more than just clothing. If you’re looking to optimize your runs, this episode is packed with insights you can apply today. Watch or read this here What You’ll Learn Introduction to running gear, shoes, and tech The Altra Escalante 3: Why it's the best everyday shoe My experience with minimalist vs. supportive running shoes Transitioning into new shoes safely CoosPro Optical Arm Band Heart Rate Monitor: My review Comparing the CoosPro to chest straps: What's better? The KZN RUN singlet and what makes it stand out Kaizen philosophy and improving your runs 1% each day NOTE: I know the Escalante 4's have dropped and I'll be getting those when my 3's wear out. At this pace, it might be a while! Key Concepts Versatile Running Shoes Altra Escalante 3 combines support and flexibility for everyday running and lifting. Accurate HR Monitoring The CoosPro Optical Arm Band is a reliable and affordable alternative to chest straps. Philosophy-Driven Gear KZN RUN singlet uses smart design Links & Learnings 3 Zone vs 5 Zone Heart Rate Training - Which is best? Altra Esclante 4 CoosPo HRM Arm Band KZN Runs The One Percent Better Runner Newsletter DLake Runs on Instagram Watch or read this here Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano 18:39
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Afspil senere Afspil senere Lister Like LikedWant to run your fastest marathon at 60? Here’s how Ron did it. In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals. Notable Quotables "Over the long haul, consistency is what separates the successful." "Hard days hard, easy days easy." "Stay in the fight." "You have to fail a lot in life to learn and grow." "You can’t blame it on anyone but yourself." Key Takeaways Consistency is key to both performance improvement and injury prevention. Recovery days are equally important as hard training days to optimize results. Age is not a barrier to performance, but a reason to stay adaptable and consistent. Timestamps [00:00] Consistency in training separates successful marathoners from the rest. [03:36] Lessons from Ron’s first marathon and overcoming failure. [05:45] "Stay in the fight" – a mindset lesson from Ron’s 30 years of running. [09:18] Why consistency is more important than speed in marathon training. [12:00] The importance of balancing hard days with easy ones. [14:43] Taking ownership of your injuries and performance. [16:33] Why having a long-term view in running is crucial for success. [17:46] Ron’s favorite places to run in New York City. [18:14] Wrapping up Ron’s marathon journey and his running future. Links & Learnings The One Percent Better Runner Newsletter DLake Runs on Instagram Ron Romano Instagram Abbot’s World Majors Sydney Marathon Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Vo2 Max Explained For Beginner Runners with VDOT Calculator 35:57
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Afspil senere Afspil senere Lister Like LikedImagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply. In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the science behind your workouts to train smarter, not harder. Get the free 30 day plan, checklist and quick start guide here. Timestamps of what you’ll learn [00:00] - Setting the stage: Interval workout and VO2 max explained [01:29] - Introduction to the VDOT calculator and how it can improve your training [03:55] - Step-by-step guide: How to use the VDOT calculator effectively [06:45] - Common mistakes in VO2 max training and how to avoid them [08:46] - Aerobic vs anaerobic energy systems: The car engine analogy [13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness [17:53] - Understanding the balance between VO2 max, heart rate, and training blocks [23:27] - Favorite VO2 max workouts: 400m intervals and flow states [27:49] - The difference between VO2 max and lactic tolerance sessions [31:50] - Why VO2 max is a useful but not definitive measure of performance Links & Learnings Get the free 30 day plan, checklist and quick start guide here. The One Percent Better Runner Newsletter DLake Runs on Instagram Get the free tool to help you with Vo2 Max in your training here Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What Really Works: Group vs. Solo Marathon Training? 21:01
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Afspil senere Afspil senere Lister Like LikedWatch and read this here The following African proverb is cliche, but cliche for a reason “Want to fast - go alone Want to go far - go together” In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social energy, understanding how these approaches impact your performance can revolutionize your running routine. Listen on to refine your approach and achieve your personal best, no matter your current level. Timestamps of what you'll learn [00:00] Introduction to the group vs. solo running debate [01:11] Exploring the pros and cons of both training styles [02:46] Why solo running might be the best for time management [05:33] The power of group training for motivation and accountability [08:24] Poll results: What do runners prefer—solo or group? [09:26] Community feedback on group vs. solo running [10:00] Personal stories from runners on their preferred training style [12:00] Benefits of group training from an experienced runner’s perspective [14:09] Safety considerations for solo runners [15:02] Final verdict: Group or solo running—what's best for you? Links & Learnings Runner’s World - group vs solo training Reddit Thread - Group vs Solo training Watch and read this here The One Percent Better Runner Newsletter DLake Runs on Instagram Remy B reel on YouTube Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen 11:50
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Afspil senere Afspil senere Lister Like LikedEver wonder how just 1% better daily can transform your running journey? In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life. You’ll discover how to pick the right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance. The goal? To make running not just about finishing faster but about sustaining a lifelong journey of improvement—one small win at a time. Timestamps of what you'll learn [00:00] - Introduction to the 1% Better Journey: Why small changes lead to big results. [00:48] - The Three Reasons I Started Running: Biohacking, mindfulness, and chasing a feeling. [02:20] - Cal Newport's Compound Growth Theory and How It Applies to Running. [03:10] - Lessons from the 800m Track Days: How to build endurance and speed. [04:02] - The Mindful Runner: Balancing meditation and movement for better performance. [05:17] - The 1% Better Formula Explained: Belief, focus, and patience in practice. [05:39] - Why the Marathon Isn't for Me: Choosing the right race to avoid burnout. [06:32] - DIY Races and the Power of Flexibility: How to stay committed even when life gets in the way. [07:25] - Year-by-Year Recap: The highs, lows, and lessons from each race. [09:45] - Final Reflections: Why slow growth is the most powerful growth for runners. Links & Learnings The One Percent Better Runner Newsletter DLake Runs on Instagram The last 7 years of half marathon results How to master the art of continuous improvement - James Clear Steve Prefontaine without Limits Check my strava and follow me for more inspiration and movitation Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Are 12x400m intervals the best workout for runners? 29:30
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Afspil senere Afspil senere Lister Like LikedWatch & Read This Here Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout. In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there. This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now. Timestamps of what you'll learn [00:00] Importance of the 12x400s workout and its benefits [00:03:12] Description of the workout and its purpose in training [00:06:31] Discussion on the intensity and pace variations of the workout [00:08:41] Using heart rate as a guide for the workout [00:12:16] Importance of perceived exertion and pacing during the workout [00:14:04] Importance of rest intervals in the workout [00:17:54] Discussion on using heart rate as a governor during the workout [00:19:46] Differentiating between threshold and tempo workouts [00:22:42] Variations and downsides of the 12x400s workout [00:27:01] Summary and conclusion of the episode Links & Learnings NRG Coaching Services The One Percent Better Runner Newsletter DLake Runs on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What happens to runners when they strength train for life? Toolkit 39:02
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Afspil senere Afspil senere Lister Like LikedWatch and Read This Episode Here This is the toolkit that you need to understand everything about strength training so you can perform your best. Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed. In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running. What You’ll Learn Definitions of things you hear around strength training that might be confusing tendinopathy vs tendinitis eccentrics vs isometrics vs concentric and when to do them Why is strength training now the new bees knees when 50 years ago not too many runners were doing this Why do you think some if not most runners avoid strength training? Pain during workouts and after doms- how much is okay A bunch more! Time Stamps [ 00:00 ] - Introduction: The Importance of Strength Training for Runners [ 01:18 ] - Understanding Tendinopathy vs. Tendinitis: What Runners Need to Know [ 03:34 ] - Breaking Down Muscle, Tendon, and Bone Strength [ 05:01 ] - Debunking Myths: Why Tendinitis Is Outdated [ 06:44 ] - The Role of Eccentric Training in Running [ 09:15 ] - Hypertrophy and Muscle Endurance: Tailoring Strength Training for Runners [ 12:21 ] - General Strength vs. Maximal Strength: What’s Best for Runners? [ 17:19 ] - Introducing the 10W2S App: Strength Training Made Simple [ 21:23 ] - Optimal Timing for Strength Training Relative to Running [ 31:44 ] - Pre-Race Strength Training: How to Taper Correctly Links & Future Learnings Watch & Read this here Download the 10W2S Strength Training for Runners App here The ultimate strength training guide for runners 10W2S on Instagram DLake Runs on Instagram Sponsor DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Is Pace, HR, Effort, or Power Best For Runners? 21:00
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Afspil senere Afspil senere Lister Like LikedCurious if you're using the best method for your training? Find out now! At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other? Is there another thing that you might not know about that could be even better? Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more. Timestamps of what you'll learn Introduction and Overview of Metrics - [00:00] Exploring the Benefits of Training by Pace - [02:24] Heart Rate Training: Pros and Cons - [03:26] Understanding Effort-Based Training - [04:41] Introduction to Power Training for Runners - [05:51] Combining Metrics for Optimal Training - [06:43] Real-World Examples and Personal Experiences - [09:07] Community Polls and Insights on Preferred Metrics - [10:07] Advanced Strategies: The Triangle of Intelligence - [13:30] Links & Learnings Remy B reel on YouTube Fix your run blog - should I train by pace, feel or heart rate? Kofuzi YouTube on if you should train by pace, effort or heart rate The One Percent Better Runner Newsletter DLake Runs on Instagram Read and watch this here Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Tempo Runs: What Most Runners Don't Know 29:36
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Afspil senere Afspil senere Lister Like LikedThe what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes) Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners. Timestamps of what you'll learn [00:00] Introduction to tempo runs and their importance in training. [02:09] Understanding the role of tempo runs in base training and race preparation. [04:06] Exploring the relationship between tempo runs and the gray zone. [06:06] Implementing different paced tempo runs for specific race goals. [07:11] Importance of tempo runs for different race distances. [08:30] Delving into the science behind lactate and the glycolytic system. [10:08] Debunking myths about lactate and lactic acid in running. [13:02] Personal insights on slow, medium, and fast tempo runs. [16:19] The impact of tempo runs on glycogen depletion and recovery. [20:47] Understanding when to avoid tempo runs for optimal performance. Links & Learnings Watch & Read this here Trainright - Lactate threshold and how cyclists train it What is a tempo run and why you should add them to your training - Marathon Handbook NRG Coaching Services The One Percent Better Runner Newsletter DLake Runs on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis 29:08
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Afspil senere Afspil senere Lister Like LikedWatch and Read This Episode Here Ever wondered how the pros manage running injuries? Find out in this episode! Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice. You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee , IT Band syndrome , and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why. Time Stamps of what you’ll learn [ 00:01 ] - Introduction to runner's knee and injury prevention [ 02:32 ] - Case Study 1: Diagnosis and immediate treatment strategies for runner’s knee [ 03:54 ] - Incorporating strength training in early treatment [ 06:09 ] - Detailed discussion on gait retraining for runners [ 09:41 ] - Case study 2: Iliotibial band syndrome diagnosis and treatment [ 12:39 ] - Ongoing management and prevention of ITB syndrome [ 16:18 ] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes [ 19:50 ] - Concentric vs Eccentric [ 24:00 ] - Long-term strategies and personal insights on managing Achilles issues [ 27:39 ] - Closing thoughts and additional resources for runners Links & Future Learnings Watch & Read this here Download the 10W2S Strength Training for Runners App here Top 10 tips of managing running injuries 10W2S on Instagram DLake Runs on Instagram Sponsor DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Extreme cold vs hot weather running: which is better? 19:37
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Afspil senere Afspil senere Lister Like LikedWatch & Read it all here Unpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human. Timestamps of what you'll learn [00:00] Introduction to the debate: extreme cold vs. extreme heat. [01:17] Discussion on the polarizing topic of training in extreme temperatures. [02:23] Factors to consider in extreme cold and extreme heat running. [06:47] Poll responses and community opinions on cold vs. hot weather running. [08:08] Personal perspectives on running in extreme temperatures. [09:10] Tips for staying safe and hydrated in extreme heat or cold. [10:06] Encouragement to subscribe and engage with the podcast content. [11:02] Judge's verdict on extreme cold vs. extreme heat for running. [13:00] Comparison of challenges in extreme cold and extreme heat running. Links & Learnings Reddit - Would you rather run in the cold or heat Benefits of running in the cold outweigh warm weather running Unveiling the surprising benefits of running in hot weather Watch & Read it all here The One Percent Better Runner Newsletter DLake Runs on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Expert Pro Run Coach VS Chat GPT AI: Who’s Better? 39:44
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Afspil senere Afspil senere Lister Like LikedWatch and read this here . The ultimate showdown: Mike Trees takes on AI to create the perfect training plan! In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land. They tailor training to the oscillation of life—your feelings, your crazy schedule, the things you don't even think to quantify. So, in this digital age, what's a runner to do? Jump on the bandwagon of Team AI, or stick with the experience and wisdom of a personalized training plan? Let's find out which is best. In this episode we’ll find out; Can someone speed interval work their way to a fast half marathon Why ai could help coaches do better quality work with runners Where ai could actually help runners better than human coaches in the future with the all of the data it has The downsides of Chat GTP and ai in general getting things wrong and more Timestamps [00:00] Introduction to the AI vs. Human coaching debate [05:15] Case study: 22-year-old male sprinter transitioning to a half marathon [12:34] Analysis of the training plan for the young male runner [20:00] Insights on the limitations and benefits of AI in running coaching [23:04] Case study: 50-year-old female runner aiming for a sub-four-hour marathon [30:59] Evaluation of the training plan for the mature female runner [33:22] Comparison of AI-generated plans and human coaching strategies [34:34] Discussion on the importance of holistic training approaches [37:23] Key takeaways on leveraging AI in running training [39:00] Closing remarks and acknowledgments Links & Learnings NRG Coaching Services for runners Your smartwatch might be lying to you Peer reviewed research paper on ChatGPT training plans being rated by professional run coaches How to create a free marathon AI training plan from Chat GPT The One Percent Better Runner Newsletter DLake Runs on Instagram Mike Trees aka Run.NRG on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 The 5 Most Important Exercises for Runners 32:09
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Afspil senere Afspil senere Lister Like LikedWatch and Read This Episode Here If your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman. In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance. What You’ll Learn The five different exercises Split Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg Raise What they are Why they are important How to do them example sets and more! Time Stamps [ 00:01 ] - Introduction to the importance of strength training for runners. [ 02:24 ] - Deep dive into Bulgarian split squats and their benefits for runners. [ 06:15 ] - Why single-leg deadlifts are a top exercise for enhancing running stability. [ 10:29 ] - Discussion on common mistakes in strength training and how to correct them. [ 13:20 ] - The critical role of bent knee calf raises in a runner's workout regimen. [ 17:18 ] - Effective workout routines and rep ranges for building muscle and tendon strength. [ 19:38 ] - Exploring the fundamental importance of push-ups for runners. [ 22:55 ] - Insights into the side plank with leg raise, including technique and common errors. [ 25:57 ] - Recap of the episode's main points and additional tips for effective strength training. [ 30:40 ] - Closing thoughts and additional resources for runners. Links & Future Learnings Watch & Read this here Download the 10W2S Strength Training for Runners App here The 7 movements you need to master as a runner 10W2S on Instagram DLake Runs on Instagram Sponsor DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 You're Running at the Wrong Time - Find Out When is Best 17:56
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Afspil senere Afspil senere Lister Like LikedWatch and Read This Episode Here Trigger warning: All runners need to run in the morning. All runners need to run in the afternoon. Which one made you angry? Which one did you agree with? I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right? In this quick episode, I’ll touch on; Morning Habit Formation & Flexibility Evening Habit Formation & Flexibility Combining Morning and Evening Routines with Afternoon Considerations And more All so that you can become one percent better in your training, racing and life. Timestamps [00:00:00] - Introduction to Morning vs. Evening Training Debate [00:02:30] - Why Remy likes Evening best [00:04:59] - Why Daren likes Mornings and thinks it's the best [00:08:21 ]- Polls and Reactions [00:09:14] - Community Responses: From Mike Trees (run.nrg) and friends [00:10:14] - Laura McGreen Tells us who is right and wrong [00:13:39] - Can Daren and Remy be convinced otherwise?! Links & Learnings When is the best time of day to run Morning vs Noon vs Evening 24 Hours in the life of a hormone: what time is the right time for pituitary function test? DLake Instagram - https://instagram.com/dlakecreates Remy B reel Youtube - https://www.youtube.com/c/RemyBReel Remy B Reel Instagram - https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How To Become A One Percent Better Runner Everyday 51:33
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Afspil senere Afspil senere Lister Like LikedWelcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to make it a bit easier for you to try to do it on your own. I'm Daren DLake runs a lifelong runner and all-around performance optimizer of all things. In this episode, the tables were turned, and I was interviewed by the Run Tok Live podcast crew. I touched on how to get one percent better in your running, the hype around the Sydney marathon, and how they might become a marathon major very soon. My goal is to slow down the slowing down and perform better as I age, and I went in super depth on my 35-year-plus journey of sprinting as a five-year-old running track through college How I got into Ironman, triathlons, marathons, and now running 5k is my fastest 5k and how I transitioned from music production and being a musician to doing all of this running content to help you out hopefully. If you want some chatty company on your next run, let's get into it. Get one percent better tips and tricks every month (ish) in your inbox with our free email newsletter here. Go check them out. Tik Tok YouTube Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 What I learned by lifting like a pro runner 41:51
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Afspil senere Afspil senere Lister Like LikedWatch and read this here In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?! I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy. This episode isn't just about challenging how your muscles move; it's about challenging your mindset. By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list) Become more resilient so you have less niggling injuries Generally more bounce Develop that extra gear in your running Become more efficient so your easy runs are close to the same speed as your more intense sessions Develop your secret weapon at the end of races — speed reserve (more on that later) And overall take your training to the next level. Yes, that’s a big promise so let’s see if I can deliver. Timestamps [00:01:15] - The Benefits of Resistance Training for Runners [00:03:13] - Speed Strength vs. Strength Speed Explained [00:04:16] - The Role of Power in Distance Running [00:04:47] - My Resistance Training Revelation [00:05:19] - Introducing the Experts at Axis Performance Labs [00:07:34] - What This Episode Is Not About [00:10:11] - Defining Power and Speed in Athletic Performance [00:11:03] - Why Speed Reserve is your secret weapon [00:11:36] - Differentiating Between Power, Speed, Strength, and Hypertrophy [00:12:29] - Why an Objective Sports Professional is Crucial [00:13:53] - My First Assessment and Baseline Testing [00:16:09] - The Training Plan in Action and Progression [00:17:01] - Reassessment and Results After 10 Weeks [00:18:31] - The Future of My Training and Its Impact on Running [00:22:49] - The 2 reasons why runners don’t like to do resistance training [00:26:33] - Why Axis does the type of testing for power, force and strength [00:30:21] - Why Axis choose this specific training plan for me Links & Learnings The difference between speed strength and strength speed Testing tools: GymAware & Vald Performance ForceDecks Huberman Labs Guest Series with Dr. Andy Galpin NCBI Study on strength training and running Axis Performance Labs in Sydney DLake on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 10 Things Beginner Runners Need to Stop Doing Now 48:17
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Afspil senere Afspil senere Lister Like LikedRead and Watch this HERE As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do! But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is. The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter” The top 10 things runners should never do! Ignore pain: if it hurts stop Skip your warm-up/cool down Never stretch Expect a Personal best/personal record at every race Follow a training plan to the letter..... you must be flexible as we all have good days and bad days Start off a race too fast. You should aim for negative splits Not rest enough Go too hard on easy days Put off your recovery meal. Try and eat something within 30 mins of finishing training Obsess over numbers and what other people do So here’s what to expect in this episode; We’ll start off with a quick warmup to see where we are at in our current training Then get into the core of this episode - The 10 Things Runner's Should Never Do Then end it with our episode question - Should you wear super shoes as much or as little as possible? Episode Links Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/ Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stop Why sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep Suggested episode to listen to next: 6 Tips to run your best 5k race Podcast Concept, Production and Marketing BY POD PASTE Sponsors Magic Mind Nootropic Supplement - Get up to 56% off for the month of February now with code "Dlake20" The OPB Runner (Formerly DLake Runs Newsletter Formerly Three Thing Thursday) - Sign up for free to get deep tips and tricks delivered to your inbox. Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Three reasons why run commuting is better than bicycle commuting 19:40
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Afspil senere Afspil senere Lister Like LikedWhich is better - run or bicycle commuting? What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B. Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself. By the end of this, you're not just going to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights. Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life. And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better. Let’s Go! Timestamps [00:00:00] - Introduction to Run Commuting [00:01:42] - Season Two of This or That Begins [00:02:11] - Run Commute vs. Bike Commute Debate [00:04:10] - Logistics of Run Commuting [00:05:02] - Dressing for Run Commuting [00:06:05] - Argument for Bike Commuting [00:10:15] - Instagram Poll Results [00:12:23] - Community Feedback on Commuting [00:13:17] - The Bigger Picture of Sustainable Commuting [00:17:34] - Final Thoughts on Traffic and Commuting Links & Learnings The rules of run commuting by runner's world Tracksmith's guide to utility running DLake on Instagram Remy B Reel on YouTube Stacey Runs on Instagram Mike Trees | Run.NRG on Instagram Sponsors Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake DLake One Percent Better Newsletter Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 How to stop overtraining and instead find the sweet spot in your running 26:10
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Afspil senere Afspil senere Lister Like LikedWatch and Read this here The More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more . It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form. As a runner or even in your career/school life you work hard you get the results. From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need. We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better. Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter. Let’s Go… Timestamps of What You'll Learn - [00:00:21] Law of Diminishing Returns - [00:00:43] Debunking Myths in Training - [00:01:05] The Sweet Spot for Daily Running - [00:02:08] Risks of High-Mileage Running - [00:02:29] Non-Linear Outcomes in Training - [00:03:00] Training for a Marathon - [00:03:42] Risk vs. Reward in Running - [00:04:35] Optimal Training Frequency - [00:05:07] The Theory of Diminishing Returns - [00:06:00] Marginal Gains in Training - [00:07:03] The Evolution of Productivity - [00:08:49] Harnessing Energy Efficiently - [00:09:10] The Journey to Better Training - [00:13:23] Discussion on Training Load - [00:14:05] Finding the Optimal Training Amount - [00:16:15] Why Professional Runners Don't Overtrain - [00:18:02] The Importance of Smart Training - [00:19:10] The Best Training is Current Training - [00:20:10] The Optimal Amount of Stress on the Body - [00:23:20] The Debate on Less vs. More in Training - [00:24:26] Conclusion and Thanks Links & Learnings Effects of Running-Specific Strength Training, Endurance Training ... The most powerful way to think for endurance sport and distance runners When I finally won my first 5k race Sweet Spot In Life Mark Manson on why Working Harder is Not the answer Sponsors Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake DLake One Percent Better Newsletter Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Transform Your Run: Find Out These 3 Life-Changing Tools 15:58
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Afspil senere Afspil senere Lister Like LikedWatch or Read This Here Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life. Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level. Timestamps [00:01:16] - Running as a Daily Habit for Improvement [00:03:02] - New Year's Eve in Sydney and Consistency in Habits [00:04:36] - Stacey's Take on Healthy, Wealthy, and Wise [00:05:07] - Darren's Content Strategy and Long Game [00:06:45] - Consistency in Running and Other Aspects of Life [00:08:21] - The Importance of Staying Above the Productivity Line [00:09:39] - Darren's Content Creation and Repurposing Strategy [00:11:49] - Viewer Challenge: Tiny Consistent Steps Towards Goals [00:12:30] - Closing Remarks Links & Learnings Follow Stacey on Instagram DLake Runs Instagram Listen to Podcast Audio Conversation On Your Next Workout Watch Video Conversation Where Healthy, Wealthy, Wise came from The one percent better each day rule explained by James Clear Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 The 7 beginner secrets to pro level run form 44:34
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Afspil senere Afspil senere Lister Like LikedBack when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually worked on my form. In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference. Learn the 7 best tips to run your fastest and avoid injuries. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here . Timestamps of what you'll learn 09:38 Good running from vs. good running economy 12:19 Posture 13:44 Foot plant 18:37 Stride length 22:55 Arm swing 25:16 Cadence 27:51 How to improve your cadence 29:50 Core 32:00 Summing it all up Links & Learnings Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/ 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/ What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4 Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/ Podcast Concept, Production and Marketing BY POD PASTE One Percent Better - SPONSOR Like what you're hearing? Want to perform 1% better in your life and training each day? Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 40 Things I wish I would have known when I started running (Part 2) 17:27
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Afspil senere Afspil senere Lister Like LikedGet 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/news If you want to save 25 years of embarrassing run failures and mistakes, please keep reading (or watch or listen to it here). I decided to return in time to one year ago and finally finish that list of those 40 things about running that I wish I had known 25 years back. In part one, some epic stuff was said, and even more epic failures were done. But with part two, I really wanted to dig deep into more of the mental stuff I’ve learned and the physical. I also got through those first 13 things and said to myself, “Sh*t, this is getting way too long; let me break this up into three parts before I bore these kind folks that took the precious time to read this thing.” So I present part two, 16 more things I wish I had known 25 years back to the world. (If you’re keeping score at home, that’s 29 things in total. Part three should wrap it all up, and I’ve learned a lot about this long listicle-formatted newsletter… never again… I think.) Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Do these 3 things with your run shoes to have healthy feet forever 20:03
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Afspil senere Afspil senere Lister Like LikedWatch and Read this here Most runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out. But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age? Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates. Timestamps of what useful things you'll learn [01:23] What this won’t be about [01:46] What this will be about [05:16] The story of the marathon [06:47] Feelings do and will always matter over everything [07:12] Why feet and shoe choice are so important as you age. [09:47] The importance of feet and running. [10:18] Heel Drop Explained [14:47] Using the right shoes for the right job - Mike Trees [15:59] The Great Orthotics Debate [17:36] Closing Thoughts Links & Learnings DLake Instagram DLake Youtube Balmain Sports Medicine JP Gloria on Youtube about Heel Drop Orthotics de bate Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Which is Better for Running: Going Far or Fast? 18:58
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Afspil senere Afspil senere Lister Like LikedWe are now on Youtube! Watch and/or read it here (if you like to consume your content like that) Are you a short and sweet type of person or do you like to go until you drop? Who’s wrong? Who’s right? What do you do? Does it even matter? This debate has been around for as long as running has existed. In this podcast, we'll dive into the debate and see if we can help you choose (or validate your side of things) Timestamps 00:09 Doing one fast vs one hundred. 04:44 Running preferences and motivations. 07:31 Backyard ultras is 10:18 Running ultra-marathons and strategy. 14:47 The tortoise and the hare. Links & Learnings Running Faster vs. Running Longer, Fitness and Cardio Benefits ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast 50:13
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Afspil senere Afspil senere Lister Like LikedWant to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here . Timestamps of what you'll learn 08:30 What’s base training? 09:44 Doing meaningful training as endurance athletes 15:06 Why you should not discount the aerobic base stage 17:43 Base training and oxygen use 19:38 The benefits of mitochondria and capillary development 23:54 Calculating your maximum heart rate 27:11 The five-zone heartbeat models to train in 29:57 Base training plus strength and conditioning 37:20 Cooldown: Pace or perceived exertion? 39:48 Novice runners mistakes when running 43:49 Doing body checks when running Links & Learnings Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible ) https://dlakecreates.com/noshortcutstoenduranceraces/ The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/ DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg Podcast Concept, Production and Marketing BY POD PASTE One Percent Better - SPONSOR Like what you're hearing? Want to perform 1% better in your life and training each day? Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Can a new or experienced runner out run a bad diet? 24:04
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Afspil senere Afspil senere Lister Like LikedWatch and read the whole episode here Most people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most people can't actually do it. But what if I were to tell you that there's actually a way that you can maintain and or lose body fat so you feel light, spry, loose, free? Well, I think I might have actually found that way. Listen on to find out how you can lose and maintain your body fat and more on this episode of DLake Deliberates. I do a deep dive around the idea that running alone may not be enough to lose body fat. While many people start running with the goal of shedding pounds, the truth is that diet plays a crucial role in achieving and maintaining a healthy weight. I know that while it is possible to outrun a bad diet, it is a challenging feat that most people struggle with. I present a potential solution for maintaining and losing body fat that I’ve figured out through a lot of trial and error. Through my own personal experiences as a runner and endurance athlete I offer insights on how to continuously improve run smarter and overall live better as a human. Major Disclaimer: While this was reviewed and approved by a certified dietician (Jordan Cain) since this is dealing with food and nutrition - this is just for informational and entertainment purposes only - please feel free to disagree with me. I am not your dietician/nutritionist so please consult with a certified one that understands your own personal goals, history and habits to make sure that you get the best outcome. What You’ll Learn Timestamps [03:14] Part 1 - What does running a lot look like? The problem [05:42] Part 2 - What Does Eating a Lot Look Like? The Problem [09:07] Part 3 - Here's what I did to solve the running too much problem [11:05] Part 4 - Here’s what I did to solve the eating too much problem [13:18] - What is a calorie? [15:09] Seasonal approach to eating. [16:46] - So can you really out run a bad diet? Links & Learnings Watch, read and listen to the whole episode here Jordan Cain Dietician - Gutful Nurtrition on Instagram Runner’s World take - Can you outrun a bad diet What is a calorie? Video DLake Runs Instagram Mike Trees Instagram Slow Carb Diet For Runners Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Can a Vegan Plant Based Diet Really Make You Run Faster? 12:02
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Afspil senere Afspil senere Lister Like Liked▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeat Some people don’t eat meat for performance - some do. Who’s wrong? Who’s right? What do you do? Does it even matter? Let us know and comment below what you do! Timestamps 02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons for personal dietary choices. 11:27 Training options and recommendations. Links & Learnings Runner's World - What are the pros and cons of following a vegan diet as a runner? 🗞️ Subscribe to free newsletter to get 1% better each day in your run training, racing and life https://dlakecreates.com/news ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day 37:42
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Afspil senere Afspil senere Lister Like LikedIn this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't. I have a saying, the marathon isn't twice as hard as a half marathon. It is 2 to the 2nd power. It's exponentially harder, so that's 4 times harder than a marathon. I had the privilege of getting exclusive insider info from James Constantine, the digital marketing manager for PONT3, who delivered the event on behalf of the Sydney Marathon. If you don't live in Australia, you probably may not know that they are now a candidate for the Abbott's World Marathon Major Series, and if chosen, would be the seventh one. There are so many reasons why this is exciting, and not to mention, I live in Sydney, Australia, I have been for 12 years, so all my running friends from around the world might come and see me versus me going out to see them. While James is a sporting event marketing wizard, he's also deeply involved in the running community here in Sydney, Australia. I literally see him everywhere. So much so that he just won his latest half marathon and posted a super speedy time at one hour and 17 minutes. We focus on the top three things that new and experienced marathon runners should prioritize but often overlook. Our first point emphasizes the importance of appreciating the experience beyond just tracking time. The Sydney Marathon is highlighted as an example of a race that goes beyond being a mere competition, with its iconic route across the Harbour Bridge and finish line at the Sydney Opera House. Our second point discusses the remarkable growth and success of the Sydney Marathon, which has significantly increased participants. Lastly, insights from the race director, Wayne Lardon, highlight how the event showcases the best runners in the world and inspires people of all ages to take up marathon running. Timestamps [00:00:09] Appreciating everything outside your watch. [00:04:15] The app, phenomenal. [00:08:48] Marathon tips for newbies. [00:11:57] Authentic touch points with runners. [00:13:30] Seven plus hour marathons. [00:16:11] Marathon times and respect. [00:19:45] Closing roads for major events. [00:23:29] Frustrations with the marathon. [00:26:26] Guaranteed world major spot in 2025 if you race 2024 Sydney Marathon [00:31:25] Favorite run or workout. [00:34:06] Sydney Marathon's positive impact. Links & Learnings Watch on youtube and read quick summary on the blog James Constantine Instagram Sydney Marathon Abbot World Majors Pont 3 2023 Marathon recap epic video DLake Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 The dangers of running in the grey zone for beginners 26:49
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Afspil senere Afspil senere Lister Like LikedThe GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re really only mildly suffering in a hybrid limbo state. Most coaches preach to not stay in the grey zone and if you’re training for a run or endurance event, you might know to follow the 80/20 rule. Eight out of ten runs should be easy like very easy and two of those ten should be hard… like very hard. But where can grey zone runs fit that is in between easy and hard? Listen on to find out more. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here . Timestamps of what you'll learn 02:47 Grey Zone Definition 04:06 Why should we stay out of the grey zone? 08:18 When is it okay to be in the grey zone? 14:40 The real problem with the grey zone 14:56 Daren’s z4/z5 overtraining issues 20:14 Inigi Samelan on z2 training 21:02 Mixing up z2 heart rate training Links & Learnings Heart rate zones explained - https://www.polar.com/blog/running-heart-rate-zones-basics/ Training in the grey zone : How to avoid the Zone 3 Plateau - https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/ DLake/Daren Instagram - instagram.com/dlakecreates Mike Trees - https://instagram.com/run.nrg Podcast Concept, Production and Marketing BY POD PASTE One Percent Better - SPONSOR Like what you're hearing? Want to perform 1% better in your life and training each day? Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 These Two Workouts Will Make You Strong or Kill You Trying 8:57
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Afspil senere Afspil senere Lister Like LikedSubscribe to free newsletter to get 1% better at https://dlakecreates.com/news Listen and read it all here https://dlakecreates.com/opbsep2023 Vo2 Max building and hill workouts is the main focus on this. I go deep and tell you why vo2max building workouts are effective, different types of workouts and what actually makes a vo2max building workout different than the others Then I shift into a special hill sprint workout that I think is super valuable for you to have in your "workout toolbag" of sorts Follow on Instagram for more tips & tricks https://instagram.com/dlakecreates Follow on Strava for daily updates https://dlakecreates.com/strava Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing) 40:21
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Afspil senere Afspil senere Lister Like LikedToo many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast. A 2018 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace. Listen, watch and read on as we go super deep on this. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here . What You Will Learn How our current training is going The concept around how training actually makes you weaker How, why and when breathing through your mouth vs your nose works best and for what type of runner The dangers of nose breathing The great debate… caffeine or not before a workout? And a few more cool things to help you perform better in training, racing and life! Links How much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/ Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/ Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheet Mike Trees Instagram - https://instagram.com/run.nrg DLake Creates Instagram - https://instagram.com/dlakecreates One Percent Better - SPONSOR Like what you're hearing? Want to perform 1% better in your life and training each day? Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 This Unique Run Tempo Workout Will Help You Race Better 15:06
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Afspil senere Afspil senere Lister Like LikedSign up for the newsletter at https://dlakecreates.com/news Watch and read this at https://dlakecreates.com/opbaug23 Running advice to elevate your life: twice a month What's upcoming: 🧡 Threshold tests for different sports | Present Training Tip for you to try right now 📊Training Updates & Music hacks | Past things to learn from me 🌶 Spicy Slow Tempo Intervals | Future stuff for you to try Follow me on Instagram - https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 6 Reasons Why Your 5K Run Time Isn't Improving 55:22
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Afspil senere Afspil senere Lister Like LikedWant to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster . And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out more. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here . What You'll Learn In this episode, Mike gives all of the tips and tricks on running a fast 5k race. From - Strength and Conditioning Training to Dieting to How many and what types of runs you should do each week to Time trialing to Cross training and even touching on the all-important sleep Links & Learnings 5 obvious racing lessons that will immediately pay off - Mike Trees Instagram Post on the 6 tips for the 5k Follow Daren DLake on Instagram One Percent Better - SPONSOR Like what you're hearing? Want to perform 1% better in your life and training each day? Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better 16:10
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Afspil senere Afspil senere Lister Like Liked⌚️ Body Battery & Smart Watches | Present things you can try right now! 📊 Training Updates & What I’m digging | Past things to learn from me 🎲 Group Dice Workouts & Dosages | Future stuff for you to try Watch, read and sign up for the newsletter here . Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running tips, wisdom and (bad) jokes newsletter. You'll be on your way to better performance in five minutes or less. I've spent the last 11 years experimenting with myself to figure out how to improve my performance as I age. Now, I want to share that knowledge with you. Each newsletter will feature a few ideas from the internet or from me that you can choose to implement. Heel lock lace and tie your racing shoes tight because we’re about to get loose on the track. What you’ll learn (time stamps) 00:29 The power of tiny gains. 03:45 Garmin’s Body battery 06:40 Is your smartwatch lying to you? 11:19 Group dice workouts and dosages. 13:37 Dosage and satisfaction. Links Watch and listen to this here Garmin’s Body Battery Explained Daren DLake on Instagram Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Morning Runner Routine Secrets That Might Surprise You 18:29
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Afspil senere Afspil senere Lister Like LikedQuestion - want to know someone’s priority? Have them show you their calendar. Better yet, have them show you what they do every night and morning. You’ll then really see what they value the most. If you want more consistency in your run training so you can possibly race your best - listen/watch/read on! What You’ll Learn & Timestamps How to make your life fit running and your running fit your life There is no perfect routine, just the one that works for you Mike’s routine, my routine 02:17 Prioritize your routines for success. 08:45 Everyone's routine is different. 14:41 Train first, balance later. 15:05 Know yourself and more! Links Watch us on youtube The perfect morning run routine Atomics Habits Author, James Clear on Tim Ferriss' Podcast (Video & Audio) DLake Runs Instagram Mike Trees Instagram Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com . Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Runners – Your City Is Best Served Before 7 am 9:06
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Afspil senere Afspil senere Lister Like LikedI talk about the benefits and downsides of running in the morning to experience one's own city and community. I reference the movie Vanilla Sky and compare waking up early to seeing a city in a new light. Listen on to find out why I'm arguing so damn hard. What you’ll learn (time stamps) 01:07 Morning runs and city exploration. 03:14 Benefits of early mornings. 06:24 Experience the city at night. Counterarguments and acknowledges personal preferences and circumstances And much more Links DLake on Instagram Vanilla Sky Movie Trailer What's better: Training in the morning, afternoon or night? Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Save 11 years of run research by hearing this, guaranteed 14:15
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Afspil senere Afspil senere Lister Like LikedGo here to watch and read the newsletter and get even deeper bombs of knowledge. My newsletter in an audio format because... why not!!! It's 2023 and content is everywhere. Let's see how far I can have it reach. TLDR about what’s coming up; 🥵 Late night runs & 8 great recovery foods | Present things you can try right now! 📊Training Updates & What I’m digging | Past things to learn from me 🏃🏽♂️Tabata style intervals + Doing Real Work | Future stuff for you to try Sponsor: MOS COACHING If you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – coach@dlakecreates.com Announcement time: Goodbye Three Thing Thursday. Hello, One Percent Better, aka OPB. The internet’s most-exciting running tips, wisdom and (bad) jokes newsletter. Guess what? In 5 minutes or less, twice a month (ish), I’m saving you 11 years by reading/listening/watching this newsletter. You’re welcome. Why? Because I already did it. Yes, over the last 11 years, I have scoured the internet figuring out how to *bio-hack and experiment on myself to perform better as I age. (yes, I know ‘hacking’ isn’t a cool word anymore, but you get what I mean). In my quest to better myself one per cent each day, the time has come to retire “Three Thing Thursday” While dope and fun, new beginnings are happening all the time, and I think One Percent Better summarises what my goal is for you as a reader and myself. In each newsletter, I’ll present a few dope ideas from the internet or me that, even if you just pick one thing, will be actionable enough that it will alter the trajectory of your training, racing, business, and personal life by just one percent. I’ll then break each part into The “What, Why, How” framework, which should help make it that much stickier and easier to implement. Different name, has the same great taste and is information-packed with a dash of fun. #funformative Go here to watch and read the newsletter and get even deeper bombs of knowledge. Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
1 Top 3 Things To Do When You Start A Race Too Fast 23:40
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Afspil senere Afspil senere Lister Like LikedIn previous war times soldiers were taught to advance cautiously, to stay low and move slowly to avoid enemy fire. But there were those who charged ahead, ignoring the risks and the warnings. They were the ones who often paid the ultimate price. Fast forward to our modern personal, work, school and run lives. We face a constant pressure to hurry and rush towards success, and even to ignore the consequences of our actions. But just like in war, those who charge ahead without thinking can find themselves in dangerous situations. Listen/watch/read on to find out how to stop running too fast in your races so you can get a best time and more - https://dlakecreates.com/racefast What You’ll Learn & Timestamps 02:28 Starting a race too fast 06:45 Anaerobic System Limitations 07:23 Pacing in distance running 10:42 Marathon pacing strategies 13:52 Strengthening the chassis for running 17:04 Marathon training tips And more! Links Watch us on youtube Everything you need to know about run energy systems How to pace a 5km perfectly Why building a run base is so important (and how to do it) DLake Runs Instagram Mike Trees Instagram Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com . Hosted on Acast. See acast.com/privacy for more information.…
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