Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet. Hosted by Daren DLake (Creates) with sometimes co-host Mike Trees (aka Run.NRG on Instagram) and friends We show smart runners how to perform 1% better daily in their training, racing, careers, and lives. The truth is, most running info is repetitive. So to make your life easy, we've spent the last 52+ years reading, watching, studying, talking to experts and doing as mu ...
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I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen
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Ever wonder how just 1% better daily can transform your running journey? In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life. You’ll discover how to pick the r…
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Are 12x400m intervals the best workout for runners?
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Watch & Read This Here Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout. In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break …
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What happens to runners when they strength train for life? Toolkit
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Watch and Read This Episode Here This is the toolkit that you need to understand everything about strength training so you can perform your best. Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to…
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Is Pace, HR, Effort, or Power Best For Runners?
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Curious if you're using the best method for your training? Find out now! At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other? Is there anot…
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The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes) Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard runni…
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How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis
29:08
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Watch and Read This Episode Here Ever wondered how the pros manage running injuries? Find out in this episode! Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the s…
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Extreme cold vs hot weather running: which is better?
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Watch & Read it all here Unpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatev…
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Expert Pro Run Coach VS Chat GPT AI: Who’s Better?
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Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan! In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate…
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The 5 Most Important Exercises for Runners
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Watch and Read This Episode Here If your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are…
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You're Running at the Wrong Time - Find Out When is Best
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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 epi…
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How To Become A One Percent Better Runner Everyday
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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 th…
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What I learned by lifting like a pro runner
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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 enduranc…
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10 Things Beginner Runners Need to Stop Doing Now
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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 episo…
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Three reasons why run commuting is better than bicycle commuting
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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 …
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How to stop overtraining and instead find the sweet spot in your running
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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/…
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Transform Your Run: Find Out These 3 Life-Changing Tools
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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…
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The 7 beginner secrets to pro level run form
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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 ski…
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40 Things I wish I would have known when I started running (Part 2)
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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…
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Do these 3 things with your run shoes to have healthy feet forever
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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 h…
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Which is Better for Running: Going Far or Fast?
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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 …
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Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast
50:13
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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 everyo…
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Can a new or experienced runner out run a bad diet?
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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…
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Can a Vegan Plant Based Diet Really Make You Run Faster?
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▶️ 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 Veg…
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Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day
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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 e…
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The dangers of running in the grey zone for beginners
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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 ev…
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These Two Workouts Will Make You Strong or Kill You Trying
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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 …
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The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing)
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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 ma…
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This Unique Run Tempo Workout Will Help You Race Better
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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: 🧡 Threshold tests for different sports | Present Training Tip for you to try right now 📊Training Updates & Music hacks | Past things to learn from me 🌶 Spicy Slow Te…
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6 Reasons Why Your 5K Run Time Isn't Improving
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Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster. And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the …
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Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better
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⌚️ Body Battery & Smart Watches | Present things you can try right now! 📊 Training Updates & What I’m digging | Past things to learn from me 🎲 Group Dice Workouts & Dosages | Future stuff for you to try Watch, read and sign up for the newsletter here. Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running t…
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Morning Runner Routine Secrets That Might Surprise You
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Question - want to know someone’s priority? Have them show you their calendar. Better yet, have them show you what they do every night and morning. You’ll then really see what they value the most. If you want more consistency in your run training so you can possibly race your best - listen/watch/read on! What You’ll Learn & Timestamps How to make y…
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Runners – Your City Is Best Served Before 7 am
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I talk about the benefits and downsides of running in the morning to experience one's own city and community. I reference the movie Vanilla Sky and compare waking up early to seeing a city in a new light. Listen on to find out why I'm arguing so damn hard. What you’ll learn (time stamps) 01:07 Morning runs and city exploration. 03:14 Benefits of ea…
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Save 11 years of run research by hearing this, guaranteed
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Go here to watch and read the newsletter and get even deeper bombs of knowledge. My newsletter in an audio format because... why not!!! It's 2023 and content is everywhere. Let's see how far I can have it reach. TLDR about what’s coming up; 🥵 Late night runs & 8 great recovery foods | Present things you can try right now! 📊Training Updates & What I…
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Top 3 Things To Do When You Start A Race Too Fast
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In previous war times soldiers were taught to advance cautiously, to stay low and move slowly to avoid enemy fire. But there were those who charged ahead, ignoring the risks and the warnings. They were the ones who often paid the ultimate price. Fast forward to our modern personal, work, school and run lives. We face a constant pressure to hurry an…
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Why You Should Use A Seasonal Diet Approach To Your Training
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Seasons are everywhere in life: Tax season, weather season, fashion season and yes, RUN SEASON. Like seasons you can’t keep wearing the same Summer clothes in the winter. That aint gonna work. So you gotta switch things and adapt! Just like the clothes in your closet, I’ll teach you how to adapt your eating to support your diff run seasons on this …
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Running Form: The Good, The Bad, and The Average | May TTT
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Improving running form is essential for success in any running event or endurance sport. Having good running form can help you run faster, farther, and with less effort. Poor running form can lead to injury, fatigue, and decreased performance. Unfortunately, many runners focus on the appearance of their running form instead of its efficiency. They …
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Vo2 Max Run Workouts: These Will Make You Stronger or Kill You Trying
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This was a wild one I almost didn’t put out. But after editing it and realising there was a lot of great information in here I let it slide. The reason why I wasn’t feeling it is that I wanted to talk about Vo2max workouts in this. But then I realised halfway through that we should have clearly explained what Vo2 and Vo2max were (they are different…
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The link between carbs, cavemen and your inner GPS for run gains
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Imagine this, you're a pilot in the cockpit of a plane. You have a destination, but the journey is full of unexpected turbulence and challenges. The key to success is staying on course and making small adjustments as needed. And just like flying a plane, navigating life requires a steady hand and a clear sense of direction. Learn all about cavemen,…
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Running Gels: Love Them or Hate Them? Here's What You Need to Know
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Running gels are like stocks in the stock market. Some people swear by them and couldn't imagine training for a marathon without them, while others avoid them at all costs. Like with stocks, it's essential to research and determines what works best for you personally. We discuss using running gels as a source of energy during long runs or races. Th…
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The Truth About Running Injuries and How to Make A Safe Comeback (Injury Part 2)
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A few episodes back, we talked about four tips when coming back from injury. Now let’s talk about the long and bumpy road to connecting the dots and running your best times once you’ve gotten through that initial injury recovery period. There are four essential tips that we will walk through; You develop new mental toughness You have something new …
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Revealing the special sauce between 5k and 10k race training
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Discover the subtle training differences between the 5k and 10k races. Learn how to improve your 10k time, how training changes for each race, and how to run a fast ultra 50k race. Listen on to find out more. What You’ll Learn Psychologically what is happening to your body in the 5k vs the 10k Can training for a 5k and 10k help you to run a fast ul…
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Breaking the run a lot and eat everything in sight mentality
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After a long run, it's hard to resist the urge to eat everything in sight, much like how it's hard to resist the pull of a toxic romantic relationship. Just like a long run can leave you feeling exhausted and drained, a toxic relationship can also drain you of your energy and sense of self. And just as a post-run snack can provide a much-needed ene…
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Use This Easy Run Drill Trick To Get Unreal Results
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When you see a runner with perfect running form, what do you think? Damn, they look fast, how can I look like that? How efficient are they at injury prevention?? Is that running form by winning the genetic lottery or did they work at it? Do they do drills to look that good? Well, you might not think those things, but I sure as hell do. Listen on to…
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Seven proven supplements to help after hard runs
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Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover. Supplements! They polarise and divide the endurance sports and running community. Some people love em, so people don’t - I personally like them for many reasons and… maybe you should consider them in your recov…
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What's better: Racing with music or silence? With Remy B Reel (This or That)
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Watch the video and read it all here Picture this it’s race morningof the race you’ve been training for all year. you’ve got your race shoes, your race clothes and your race tunes… or do you? Are you the type that races with music or without it? Well find out why you maybe should and shouldn’t on this special series called “This Or That” featuring …
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The eight best science-backed whole foods for run recovery
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How much thought do you put into what you eat after a run and how well it will help you recover? If you are like the 3 years ago, it wasn’t much more than “Was it easy to get and am I full - okay I'm good”. Learn about the 8 real foods that you can get anywhere for running recovery. This is a fun compliment episode to the best supplements for every…
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What's better: Running by time or by distance? With Remy B Reel (This or That)
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This is now on YOUTUBE! Watch and read it all here (if you like to consume your content that way) Some people run by distance, while others care about how long they’ve been out. Who’s wrong? Who’s right? What do you do? Does it even matter? We find the answer to all those questions and more in this special series, "This Or That” featuring Remy B Re…
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Is your run smartwatch data lying to you?
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AI aka Artificial intelligence is here to help us and not hurt us… for the most part 🙂. One place it wants to help us is with that thing on your wrist that you wear to track your running data. Find out if your run smartwatch insights and data are lying to you and more on this episode. [2:48] What exactly the insights are for each platform/watch [6:…
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What's better: 3-Zone or 5-zone heart rate training?
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Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory. If you’re training for a run or endurance event this place is also called the GREY ZONE. Most coaches preach to not stay in the grey zone …
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The Dangers Of Running In The Grey Zone For Beginners
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Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive, but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory. If you’re training for a run or endurance event, this place is called the GREY ZONE! Most coaches preach to not stay in the grey zone (wh…
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