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We Have The Receipts
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1 Love Is Blind S8: Pods & Sober High Thoughts w/ Courtney Revolution & Meg 1:06:00
1:06:00
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Happy Valentine’s Day! You know what that means: We have a brand new season of Love Is Blind to devour. Courtney Revolution (The Circle) joins host Chris Burns to delight in all of the pod romances and love triangles. Plus, Meg joins the podcast to debrief the Madison-Mason-Meg love triangle. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…
The 1% Better Runner | DLake, Mike Trees & Friends
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Content provided by The 1% Better Runner and Daren DLake. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by The 1% Better Runner and Daren DLake or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
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.
139 episodes
Mark all (un)played …
Manage series 2414150
Content provided by The 1% Better Runner and Daren DLake. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by The 1% Better Runner and Daren DLake or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
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.
139 episodes
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work) 53:29
53:29
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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 Follow DLake Runs on Instagram - instagram.com/dlakecreates Follow DLake Runs on Strava - strava.com/athletes/120507 Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothing ng ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Go here to get all of the studies and future learnings Hosted on Acast. See acast.com/privacy for more information.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time? 14:30
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running? 29:33
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 The Hidden Flaws in Your Running Metrics (and What to Do Instead) 6:51
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 Run Faster on a Budget: 6 Tips To Save Big On Gear 11:16
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 This Common Marathon Training Mistake Could Be Holding You Back | Nate 15:43
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey 20:02
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 What's The RIGHT Easy Run Pace? Simple Tools for Faster Race Times with Mike Trees 14:47
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 How This Guy Will Go From 3:05 to Sub 3 Hours In The Marathon (Part 1) | Brenton 17:04
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 How An Ex-pro Runner Coached Me To My Fastest 5k 11:51
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix) 19:13
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 What Is Perfect Running Form? 6 Technique Tips For Faster Running 10:27
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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.…
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The 1% Better Runner | DLake, Mike Trees & Friends
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1 13 Things I Wish I Knew When I Started Running 12:42
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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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The 1% Better Runner | DLake, Mike Trees & Friends
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1 Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? 10:17
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Are your runs in the sweet spot or the danger zone? Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive. Timestamps [00:54] What are the downsides of training at marathon pace? [01:54] What exactly is running in the Gray Zone? [03:00] Why you should stay in the Gray Zone. [04:14] Pro vs. beginner differences in the Gray Zone. [05:49] The health vs. fitness tradeoff of Gray Zone running. [07:54] Why you should and should not run in the Gray Zone. 3 Key Ideas Gray Zone Defined: Why the middle training zone hinders progress. Effort Distribution: The 80/20 rule for optimal training balance. Cross-Training Benefits: Mixing low-impact workouts for longevity and consistency. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/greyzone https://instagram.com/dlakecreates https://dlakecreates.com https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…
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