The One Percent Better Runner | DLake, Mike Trees & Friends

Watch and Read This Episode Here Trigger warning: All runners need to run in the morning. All runners need to run in the afternoon. Which one made you angry? Which one did you agree with? I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right? In this quick episode, I’ll touch on; All so that you can become one percent better in your training, racing and life. Timestamps Links & Learnings When is the best time of day to runMorning vs Noon vs Evening24 Hours in the life of a hormone: what time is the right time for pituitary function test? Hosted on Acast. See acast.com/privacy for more information.

Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to make it a bit easier for you to try to do it on your own. I'm Daren DLake runs a lifelong runner and all-around performance optimizer of all things. In this episode, the tables were turned, and I was interviewed by the Run Tok Live podcast crew. I touched on how to get one percent better in your running, the hype around the Sydney marathon, and how they might become a marathon major very soon. My goal is to slow down the slowing down and perform better as I age, and I went in super depth on my 35-year-plus journey of sprinting as a five-year-old running track through college How I got into Ironman, triathlons, marathons, and now running 5k is my fastest 5k and how I transitioned from music production and being a musician to doing all of this running content to help you out hopefully. If you want some chatty company on your next run, let's get into it. Get one percent better tips and tricks every month (ish) in your inbox with our free email newsletter here. Go check them out. Tik Tok YouTube Instagram Hosted on Acast. See acast.com/privacy for more information.

Watch and read this here In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?! I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy. This episode isn't just about challenging how your muscles move; it's about challenging your mindset. By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list) Timestamps Links & Learnings The difference between speed strength and strength speedGymAwareVald Performance ForceDecksHuberman Labs Guest Series with Dr. Andy GalpinNCBI Study on strength training and runningAxis Performance Labs in SydneyDLake on Instagram Hosted on Acast. See acast.com/privacy for more information.

Read and Watch this HERE As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do! But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is. The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter” The top 10 things runners should never do! So here’s what to expect in this episode; Episode Links https://www.instagram.com/reel/CQBI4O0jUKt/https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stophttps://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep6 Tips to run your best 5k racePOD PASTE Sponsors Magic Mind Nootropic Supplement - Get up to 56% off for the month of February now Hosted on Acast. See acast.com/privacy for more information.

Which is better - run or bicycle commuting? What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B. Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself. By the end of this, you're not just going to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights. Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life. And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better. Let’s Go! Timestamps [00:00:00] - Introduction to Run Commuting [00:01:42] - Season Two of This or That Begins [00:02:11] - Run Commute vs. Bike Commute Debate [00:04:10] - Logistics of Run Commuting [00:05:02] - Dressing for Run Commuting [00:06:05] - Argument for Bike Commuting [00:10:15] - Instagram Poll Results [00:12:23] - Community Feedback on Commuting [00:13:17] - The Bigger Picture of Sustainable Commuting [00:17:34] - Final Thoughts on Traffic and Commuting Links & Learnings The rules of run commuting by runner's world Tracksmith's guide to utility running DLake on Instagram Remy B Reel on YouTube Sponsors magicmind.com/dlakeDLake One Percent Better Newsletter Hosted on Acast. See acast.com/privacy for more information.

Which is better - run or bicycle commuting? What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B. Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself. By the end of this, you're not just going to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights. Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life. And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better. Let’s Go! Timestamps [00:00:00] - Introduction to Run Commuting [00:01:42] - Season Two of This or That Begins [00:02:11] - Run Commute vs. Bike Commute Debate [00:04:10] - Logistics of Run Commuting [00:05:02] - Dressing for Run Commuting [00:06:05] - Argument for Bike Commuting [00:10:15] - Instagram Poll Results [00:12:23] - Community Feedback on Commuting [00:13:17] - The Bigger Picture of Sustainable Commuting [00:17:34] - Final Thoughts on Traffic and Commuting Links & Learnings The rules of run commuting by runner's world Tracksmith's guide to utility running DLake on Instagram Remy B Reel on YouTube Stacey Runs on Instagram Mike Trees | Run.NRG on Instagram Sponsors magicmind.com/dlakeDLake One Percent Better Newsletter Hosted on Acast. See acast.com/privacy for more information.

Watch and Read this here The More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form. As a runner or even in your career/school life you work hard you get the results. From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need. We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better. Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter. Let’s Go… Timestamps of What You'll Learn - [00:00:21] Law of Diminishing Returns - [00:00:43] Debunking Myths in Training - [00:01:05] The Sweet Spot for Daily Running - [00:02:08] Risks of High-Mileage Running - [00:02:29] Non-Linear Outcomes in Training - [00:03:00] Training for a Marathon - [00:03:42] Risk vs. Reward in Running - [00:04:35] Optimal Training Frequency - [00:05:07] The Theory of Diminishing Returns - [00:06:00] Marginal Gains in Training - [00:07:03] The Evolution of Productivity - [00:08:49] Harnessing Energy Efficiently - [00:09:10] The Journey to Better Training - [00:13:23] Discussion on Training Load - [00:14:05] Finding the Optimal Training Amount - [00:16:15] Why Professional Runners Don't Overtrain - [00:18:02] The Importance of Smart Training - [00:19:10] The Best Training is Current Training - [00:20:10] The Optimal Amount of Stress on the Body - [00:23:20] The Debate on Less vs. More in Training - [00:24:26] Conclusion and Thanks Links & Learnings Effects of Running-Specific Strength Training, Endurance TrainingThe most powerful way to think for endurance sport and distance runnersWhen I finally won my first 5k raceSweet Spot In LifeMark Manson on why Working Harder is Not the answer Sponsors magicmind.com/dlakeDLake One Percent Better Newsletter Hosted on Acast. See acast.com/privacy for more information.

Watch or Read This Here Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life. Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level. Timestamps Links & Learnings Follow Stacey on InstagramDLake Runs InstagramWatch Video ConversationWhere Healthy, Wealthy, Wise came fromThe one percent better each day rule explained by James Clear Hosted on Acast. See acast.com/privacy for more information.

Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually worked on my form. In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference. Learn the 7 best tips to run your fastest and avoid injuries. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here. Timestamps of what you'll learn Links & Learnings https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/https://www.youtube.com/watch?v=brFHyOtTwH4https://www.instagram.com/p/CQc8P9vjsR9/POD PASTE One Percent Better - SPONSOR here Hosted on Acast. See acast.com/privacy for more information.

Get 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/news If you want to save 25 years of embarrassing run failures and mistakes, please keep reading (or watch or listen to it here). I decided to return in time to one year ago and finally finish that list of those 40 things about running that I wish I had known 25 years back. In part one, some epic stuff was said, and even more epic failures were done. But with part two, I really wanted to dig deep into more of the mental stuff I’ve learned and the physical. I also got through those first 13 things and said to myself, “Sh*t, this is getting way too long; let me break this up into three parts before I bore these kind folks that took the precious time to read this thing.” So I present part two, 16 more things I wish I had known 25 years back to the world. (If you’re keeping score at home, that’s 29 things in total. Part three should wrap it all up, and I’ve learned a lot about this long listicle-formatted newsletter… never again… I think.) Hosted on Acast. See acast.com/privacy for more information.

Watch and Read this here Most runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out. But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age? Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates. Timestamps of what useful things you'll learn [01:23] What this won’t be about [01:46] What this will be about [05:16] The story of the marathon [06:47] Feelings do and will always matter over everything [07:12] Why feet and shoe choice are so important as you age. [09:47] The importance of feet and running. [10:18] Heel Drop Explained [14:47] Using the right shoes for the right job - Mike Trees [15:59] The Great Orthotics Debate [17:36] Closing Thoughts Links & Learnings DLake InstagramDLake YoutubeBalmain Sports MedicineJP Gloria on YoutubeOrthotics debate Hosted on Acast. See acast.com/privacy for more information.

We are now on Youtube! Watch and/or read it here (if you like to consume your content like that) Are you a short and sweet type of person or do you like to go until you drop? Who’s wrong? Who’s right? What do you do? Does it even matter? This debate has been around for as long as running has existed. In this podcast, we'll dive into the debate and see if we can help you choose (or validate your side of things) Timestamps 00:09 Doing one fast vs one hundred. 04:44 Running preferences and motivations. 07:31 Backyard ultras is 10:18 Running ultra-marathons and strategy. 14:47 The tortoise and the hare. Links & Learnings Running Faster vs. Running Longer, Fitness and Cardio Benefits ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information.

Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here. Timestamps of what you'll learn Links & Learnings https://www.nrg-coaching.com/english-training-planshttps://dlakecreates.com/noshortcutstoenduranceraces/https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/instagram.com/dlakecreateshttps://instagram.com/run.nrgPOD PASTE One Percent Better - SPONSOR here Hosted on Acast. See acast.com/privacy for more information.

Watch and read the whole episode here Most people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most people can't actually do it. But what if I were to tell you that there's actually a way that you can maintain and or lose body fat so you feel light, spry, loose, free? Well, I think I might have actually found that way. Listen on to find out how you can lose and maintain your body fat and more on this episode of DLake Deliberates. I do a deep dive around the idea that running alone may not be enough to lose body fat. While many people start running with the goal of shedding pounds, the truth is that diet plays a crucial role in achieving and maintaining a healthy weight. I know that while it is possible to outrun a bad diet, it is a challenging feat that most people struggle with. I present a potential solution for maintaining and losing body fat that I’ve figured out through a lot of trial and error. Through my own personal experiences as a runner and endurance athlete I offer insights on how to continuously improve run smarter and overall live better as a human. Major Disclaimer: While this was reviewed and approved by a certified dietician (Jordan Cain) since this is dealing with food and nutrition - this is just for informational and entertainment purposes only - please feel free to disagree with me. I am not your dietician/nutritionist so please consult with a certified one that understands your own personal goals, history and habits to make sure that you get the best outcome. What You’ll Learn Timestamps [03:14] Part 1 - What does running a lot look like? The problem [05:42] Part 2 - What Does Eating a Lot Look Like? The Problem [09:07] Part 3 - Here's what I did to solve the running too much problem [11:05] Part 4 - Here’s what I did to solve the eating too much problem [13:18] - What is a calorie? [15:09] Seasonal approach to eating. [16:46] - So can you really out run a bad diet? Links & Learnings Watch, read and listen to the whole episode hereJordan Cain Dietician - Gutful Nurtrition on InstagramRunner’s World take - Can you outrun a bad dietWhat is a calorie? VideoDLake Runs InstagramMike Trees InstagramSlow Carb Diet For Runners Hosted on Acast. See acast.com/privacy for more information.

▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeat Some people don’t eat meat for performance - some do. Who’s wrong? Who’s right? What do you do? Does it even matter? Let us know and comment below what you do! Timestamps 02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons for personal dietary choices. 11:27 Training options and recommendations. Links & Learnings Runner's World - What are the pros and cons of following a vegan diet as a runner? 🗞️ Subscribe to free newsletter to get 1% better each day in your run training, racing and life https://dlakecreates.com/news ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information.

In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't. I have a saying, the marathon isn't twice as hard as a half marathon. It is 2 to the 2nd power. It's exponentially harder, so that's 4 times harder than a marathon. I had the privilege of getting exclusive insider info from James Constantine, the digital marketing manager for PONT3, who delivered the event on behalf of the Sydney Marathon. If you don't live in Australia, you probably may not know that they are now a candidate for the Abbott's World Marathon Major Series, and if chosen, would be the seventh one. There are so many reasons why this is exciting, and not to mention, I live in Sydney, Australia, I have been for 12 years, so all my running friends from around the world might come and see me versus me going out to see them. While James is a sporting event marketing wizard, he's also deeply involved in the running community here in Sydney, Australia. I literally see him everywhere. So much so that he just won his latest half marathon and posted a super speedy time at one hour and 17 minutes. We focus on the top three things that new and experienced marathon runners should prioritize but often overlook. Our first point emphasizes the importance of appreciating the experience beyond just tracking time. The Sydney Marathon is highlighted as an example of a race that goes beyond being a mere competition, with its iconic route across the Harbour Bridge and finish line at the Sydney Opera House. Our second point discusses the remarkable growth and success of the Sydney Marathon, which has significantly increased participants. Lastly, insights from the race director, Wayne Lardon, highlight how the event showcases the best runners in the world and inspires people of all ages to take up marathon running. Timestamps Links & Learnings Watch on youtube and read quick summary on the blog James Constantine Instagram Sydney Marathon Abbot World Majors Pont 3 2023 Marathon recap epic video DLake Instagram Hosted on Acast. See acast.com/privacy for more information.

The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re really only mildly suffering in a hybrid limbo state. Most coaches preach to not stay in the grey zone and if you’re training for a run or endurance event, you might know to follow the 80/20 rule. Eight out of ten runs should be easy like very easy and two of those ten should be hard… like very hard. But where can grey zone runs fit that is in between easy and hard? Listen on to find out more. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here. Timestamps of what you'll learn Links & Learnings https://www.polar.com/blog/running-heart-rate-zones-basics/https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/instagram.com/dlakecreateshttps://instagram.com/run.nrgPOD PASTE One Percent Better - SPONSOR here Hosted on Acast. See acast.com/privacy for more information.

Subscribe to free newsletter to get 1% better at https://dlakecreates.com/news Listen and read it all here https://dlakecreates.com/opbsep2023 Vo2 Max building and hill workouts is the main focus on this. I go deep and tell you why vo2max building workouts are effective, different types of workouts and what actually makes a vo2max building workout different than the others Then I shift into a special hill sprint workout that I think is super valuable for you to have in your "workout toolbag" of sorts Follow on Instagram for more tips & tricks https://instagram.com/dlakecreates Follow on Strava for daily updates https://dlakecreates.com/strava Hosted on Acast. See acast.com/privacy for more information.

Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast. A 2018 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace. Listen, watch and read on as we go super deep on this. We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here. What You Will Learn Links https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/https://www.runnersworld.com/training/a33993505/nasal-breathing/https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheethttps://instagram.com/run.nrghttps://instagram.com/dlakecreates One Percent Better - SPONSOR here Hosted on Acast. See acast.com/privacy for more information.

Sign up for the newsletter at https://dlakecreates.com/news Watch and read this at https://dlakecreates.com/opbaug23 Running advice to elevate your life: twice a month What's upcoming: Follow me on Instagram - https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy for more information.