The 1% Better Runner | DLake, Mike Trees & Friends podcast

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محتوای ارائه شده توسط The 1% Better Runner and Daren DLake. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط The 1% Better Runner and Daren DLake یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal

<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/the-head-start-embracing-the-journey">The Head Start: Embracing the Journey</a></span>

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The Head Start: Embracing the Journey

لغو اشتراک

۸ روز پیش۸d ago

لغو اشتراک

ماهیانه

We’ve all had a moment where we arrived at the grocery store and can’t remember passing any of the stoplights along the way. We’re halfway down an aisle and scrambling to remember what we even needed. Our mind is in overdrive trying to sort through our ever-growing to-do list. We’ve been there when just making it through the next task is hard. But the normal stresses of life aren’t the only thing YOU have to deal with. Nora McInerny hosts The Head Start: Embracing the Journey, a new podcast from iHeartRadio and AbbVie, a space to share open and honest conversations acknowledging the struggles we all face, while leaning into the hope and optimism we all share. We’ll hear from doctors, experts, and everyday people who will be sharing their experiences, migraine coping strategies, and major wins, all while building a community of support around an invisible disease that makes every day uncertain: Chronic Migraine. Click here for Product Information, including Boxed Warning and Medication Guide, or visit https://bit.ly/3BlbaHG

The 1% Better Runner | DLake, Mike Trees & Friends

اشتراک گذاری

خانه سری•Feed

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

155 قسمت

#Sports #Fitness #Running #DLake Creates #DLake Creates x Pod Paste #Triathlon #Cycling #Marathon #Mike Trees #Endurance Sports #Runners #Halfmarathons And #Run.nrg #Run.nrg Instagram #Running Performance

The 1% Better Runner | DLake, Mike Trees & Friends

updated حدود 13 ساعت پیش

اشتراک گذاری

خانه سری•Feed

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

155 قسمت

همه قسمت ها

The 1% Better Runner | DLake, Mike Trees & Friends

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Why Smartwatch & Virtual Coaches are Lame (and here’s the fix) 13:50

13 hours پیش13:50

پخش در آینده

لیست ها

پسندیدن

دوست داشته شد

13:50

The fitness tech industry is failing runners, and no one’s talking about it. Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what’s really wrong with how fitness data is delivered, why it’s failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you’re tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one’s for you. Key Takeaways Smartwatches track data but fail at giving useful advice: They show numbers but don't explain what to do with them or how to improve. Fitness apps reward the wrong things: They push streaks and long runs over smart training, which can lead to burnout. The best runners don't follow generic plans: Progress comes from understanding your body, not just hitting app goals. Timestamps [00:00] Why smartwatches and virtual coaches aren't working [00:40] What You’ll Learn [01:23] The problem with "training unproductive" messages [02:15] What apps track vs. what runners really need [03:07] Why running apps don’t ask about your goals [04:12] How Did We Get Into This Virtual Coaching Mess? [06:36] The Cater To The Average Trap [08:14] How custom heart rate zones can mess up your fitness score [09:35] How gamification creates burnout and pressure [10:39] What a better app could actually look like Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach Learn more about how smart watches are lying to you https://dlakecreates.com/smartwatch Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners 23:42

۸ روز پیش23:42

23:42

Sprinting might be the most dangerous—and most effective—thing you’re not doing. In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed. Key Takeaways Skipping is a low-impact, high-value movement that primes the nervous system for speed. Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week. You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity. Timestamps [00:00] Intro — why fast running matters for distance runners [01:13] How This Episode Will Work [01:37] Why Skipping [03:50] Why Skipping Is Your New Best Friend [06:42] What Are Strides, Sprints, Windups, and Run Throughs [07:56] How to Do All of Them [10:53] Why Strides Important [12:17] Sprints [15:28] When to Do Windups [17:11] Why Running Fast Matters [19:34] How to Stay Injury Free [21:37] The Finish Line: Concluding Thoughts Links & Learnings 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree Everything you need to know about Energy Systems - https://dlakecreates.com/energy DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/ Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full Hosted on Acast. See acast.com/privacy for more information.…

The 1% Better Runner | DLake, Mike Trees & Friends

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This Long Run Didn’t Go to Plan… And That’s the Point 8:31

15 روز پیش8:31

8:31

Are you training to feel good, or are you training to actually get better? We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits. Key Takeaways Messing up your fueling in training helps you avoid race-day disasters. Controlled chaos in long runs builds more confidence than perfect sessions. Gut training isn’t optional—it’s a skill every runner should practice. Timestamps [00:00] Why we deliberately messed up fueling [00:26] Controlled chaos vs. perfect sessions [01:02] Intro to free zone 2 training plan [01:47] Breaking down the progression run [02:41] Early miles and pacing updates [03:24] Surprising lesson on hip alignment [04:19] Mid-run check-in and mindset [05:24] Prepping for race-pace effort [06:15] Watchless pacing challenge [07:00] Final gut issues and takeaways [08:05] Free resources and next steps Links & Future Learnings 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/ More on Brenton - https://dlakecreates.com/brenton 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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Is Cross Training the Secret Weapon for Your Fastest Marathon? 7:03

22 روز پیش7:03

7:03

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong. This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook. Timestamps [00:00] Why cross-training isn’t just for injuries [00:06] The #1 way to boost mileage without breaking down [00:14] My old thinking (and why it was wrong) [00:19] Your heart adapts way faster than your joints [00:31] Why runners feel fine… until they break [01:41] The big “aha” moment that changed everything [03:53] How I’m using aqua jogging + elliptical to train smarter [04:44] Why walking might beat cycling for runners [05:14] How cross-training improves recovery between workouts [05:48] The final question to ask yourself about every workout Links & Future Learnings 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike 14:08

28 روز پیش14:08

14:08

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race? Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it. Key Takeaways There’s no perfect foot strike, but overstriding is always bad. Different footstrike styles load the body differently—find what works best for you . Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways. Timestamps [00:00] Why 80,000 steps per marathon matter [00:24] What you’ll learn about footstrike in this episode [01:20] Why heel striking isn’t always bad [02:16] Deep science: overstriding slows you down [03:39] The pros and cons of forefoot striking [04:52] How your Achilles works like a rubber band [05:46] Midfoot strike explained [07:03] Free cadence + footstrike training plan [08:03] How shoe heel drop affects running [12:08] The real issue: overstriding, not footstrike Links & Future Learnings 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/footstrike More on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoes Is Changing Footstrike pattern good for runners - Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/ 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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These 3 Run Form Myths Almost Ruined My Marathon 13:12

۵ weeks پیش13:12

13:12

My form was fine… until I ran slower. Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold 13:40

۶ weeks پیش13:40

13:40

I suck at threshold running—and that’s exactly why I train it. If you’ve ever pushed too hard in training and felt wiped for days, this episode 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

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I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon 15:48

۷ weeks پیش15:48

15:48

I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day. I share how simple 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD) 14:58

۸ weeks پیش14:58

14:58

I didn’t realize how bad my form was… until I slowed it down. What happens when a run coach steps into the athlete role and gets his form analyzed? 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
This Kind Of Long Run Proves If You’re Marathon Ready 9:49

۹ weeks پیش9:49

9:49

At kilometer 17, everything got quiet—and that’s when it got real. This episode dives into one of the most overlooked but powerful tools in 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
7 More Magical Tips to Perfect Running Form in 7 Minutes 8:47

10 weeks پیش8:47

8:47

A long stride doesn’t make you faster—it can slow you down and invite injuries. I dive into seven detailed tips to refine your running form—from 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution) 7:13

11 weeks پیش7:13

7:13

My watch tracks every mile, but it doesn’t warn me about toxic air. I’m diving into how air pollution can creep into every run without you even 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way) 23:40

12 weeks پیش23:40

23:40

VO2 max training can make or break your race—are you doing it right? VO2 max training is essential for endurance, but most runners are making 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
Hilly vs Flat Marathon Training - The Mistake Most Runners Make 15:22

13 weeks پیش15:22

15:22

Training on hills won’t always prepare you for a flat race—here’s what you need to know. Flat marathon courses might seem easier, but they come 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
How Letting Go of Perfection Made Me a Faster Runner 9:27

13 weeks پیش9:27

9:27

What if missing a run was actually helping you get faster? Trying to be the perfect runner? That mindset might be what’s holding you back. In this 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.…

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

14 weeks پیش11:32

11:32

Why 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work) 53:29

14 weeks پیش53:29

53:29

Your 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time? 14:30

14 weeks پیش14:30

14:30

Can 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running? 29:33

15 weeks پیش29:33

29:33

How 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
The Hidden Flaws in Your Running Metrics (and What to Do Instead) 6:51

15 weeks پیش6:51

6:51

Is 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
Run Faster on a Budget: 6 Tips To Save Big On Gear 11:16

15 weeks پیش11:16

11:16

I learned the hard way that buying the latest shoe doesn’t replace real training. I’ve come to realize that shiny gear isn’t the magic bullet 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
This Common Marathon Training Mistake Could Be Holding You Back | Nate 15:43

16 weeks پیش15:43

15:43

What 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.…

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

17 weeks پیش20:02

20:02

Imagine 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.…

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

18 weeks پیش14:47

14:47

What’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.…

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

19 weeks پیش17:04

17:04

What 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
How An Ex-pro Runner Coached Me To My Fastest 5k 11:51

19 weeks پیش11:51

11:51

This 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix) 19:13

20 weeks پیش19:13

19:13

Find 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
How To Breath While Running | Nose Vs. Mouth 8:53

20 weeks پیش8:53

8:53

What’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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
What Is Perfect Running Form? 6 Technique Tips For Faster Running 10:27

21 weeks پیش10:27

10:27

Your 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.…

The 1% Better Runner | DLake, Mike Trees & Friends

1
13 Things I Wish I Knew When I Started Running 12:42

22 weeks پیش12:42

12:42

Why 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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مشابه The 1% Better Runner | DLake, Mike Trees & Friends

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The 1% Better Runner | DLake, Mike Trees & Friends

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

The 1% Better Runner | DLake, Mike Trees & Friends

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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مشابه The 1% Better Runner | DLake, Mike Trees & Friends

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