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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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.
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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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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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"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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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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Where the biggest names in the world of sport go one-on-one with sports journalist Mark Howard. From ultimate highs to tear-jerking lows, Howie lifts the lid on the real stories behind the headlines. He sits down with the biggest names in Australian & world sport, finding out how they started out, what makes them tick, how they deal with the big wins and the big losses, and how they take on sport and life from here.
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Running Meditation - Improve Your Mindset to Run Further & Faster
Manage episode 448654873 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.
Are 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.
144 episoder
DelManage episode 448654873 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.
Are 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.
144 episoder
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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
11:16 Afspil senere Afspil senere Lister Like Liked11:16
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
15:43 Afspil senere Afspil senere Lister Like Liked15:43
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
20:02 Afspil senere Afspil senere Lister Like Liked20:02
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
14:47 Afspil senere Afspil senere Lister Like Liked14:47
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
17:04 Afspil senere Afspil senere Lister Like Liked17:04
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
11:51 Afspil senere Afspil senere Lister Like Liked11:51
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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