The 1% Better Runner | DLake, Mike Trees & Friends (Daren DLake)
Explorez tous les épisodes de The 1% Better Runner | DLake, Mike Trees & Friends
| Date | Titre | Durée | |
|---|---|---|---|
| 17 May 2021 | Everything about heart rate training with ex-pro runner, Mike Trees | 00:57:06 | |
Download the free transcription here If you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode. If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met. He has the skill that to make super complex things like heart rate, extremely easy to understand. Not to mention he's almost 60 and runs faster than most 20-year-olds! What You Will Learn The puzzling question of what is too easy for easy running and much more Is it possible to build aerobic and anaerobic fitness at the same? What His Individual HR/IMAT Heart rate formula is and why it might make more sense than others in the real world One thing that can keep you committed and focused to help you perform your best at (he's almost 60 years old!) Why all coaches are right... wrong! Why starting with your end point objective is the most wholistic and effective way to come up with realistic training plans And Much More About Mike Trees Ex-Pro Triathlete, Duathlete, no currently elite masters runner He's Originally from the Northeast of England, grew up in Libya Africa but now lives in Japan He gives away all his information online (Instagram @RunNRG ) and thinks coaching is on part science, one part voodoo magic and the middle is where the coach/athlete relationship sits He is the co-founder of the coaching collective - Triathlon NRG True Generalist/Master of some/Jack of all trades; British Ironman World Record holder in the 1990s, British 1500 metre championship in 1994, multi-national champion in England and Japan, Sports Scientist Lecturer, Pro triathlon coach in Japan, Coach of Tim Don He cleverly figured out a glitch in the Asian pacific ocean triathlon pro circuit by finding races that the faster guys didn't go to but had prize money so he could sustain a career Episode Quotes "An easy run is a run you enjoy. If you can chat and do Mental arithmetic - It's easy. That's it." "The biggest issue with new runners is, a little bit of knowledge is dangerous. You need to know what your goal is and how to do it." "Everyday I wake up I want to run. I just want to work on improving something." "You might not add years to your life, but you can add life to your years." "As I got older, I kept asking myself "How can I stop slowing down, the slowing down" Episode Links Mike Trees Coaching https://linktr.ee/Run.nrg Mike Trees Instagram https://www.instagram.com/run.nrg Mike Trees Best Times - https://www.thepowerof10.info/athletes/profile.aspx?athleteid=4851 Triathlon NRG $5 Running Training Plans - https://www.nrg-coaching.com/shop Mike's IMAT Individualised Heart Rate Formula https://z-p42.www.instagram.com/p/CHLyqYtD59C/ Hosted on Acast. See acast.com/privacy for more information. | |||
| 13 Feb 2019 | Stoicism | 00:51:20 | |
It’s no secret that we are big believers in the power of the mind when it comes to achieving goals, both athletic or otherwise, and in living a happy, full life. In this episode we dig into Stoicism, a philosophy that dates back hundreds of years, but is still as relevant today as it was when it was conceived. MasterOfSomePod.com for other episodes and more! LINKS: Ego is the Enemy, Ryan Holiday The Obstacle is the Way, Ryan Holiday The War of Art, Steven Pressfield If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!
Hosted on Acast. See acast.com/privacy for more information. | |||
| 31 May 2021 | Find the perfect speed to train and live | 00:12:35 | |
Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10 Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same. In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains. Then your ready for whatever challenges the world WILL bring! What You Will Learn
Episode Quotes
Episode Links
Original Music Used Here Hosted on Acast. See acast.com/privacy for more information. | |||
| 26 Dec 2018 | Good Goals - Re-Hashed | 00:44:37 | |
While we don’t believe in New Years resolutions, but you might. Listen to a throwback of our first episode on good goals. It’s a great place to start if you are into a new year and a new you mentality. It’s a cool refresher as the first episode really sets the foundation for who and what we are trying to do with Master of Some Podcast.
Feel free to follow us and listen on Spotify and if you use Apple podcasts, please leave rate, comment and subscribe when you get a chance. And for us to reach as many people as people, if you are liking what you hear, flick a link to a friend (any link is fine!) for them to listen to us. We appreciate the love and support from you and have some cool stuff in store for the new year and beyond! ----- And we are live! In episode 1, (or unofficially, ‘episode 0’… because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything – goal setting. If you like what you hear you can rate and subscribe on iTunes. Links: MUSIC BY DAREN DLAKE | PODCAST PRODUCTION BY POD PASTE Hosted on Acast. See acast.com/privacy for more information. | |||
| 04 Oct 2019 | Why you should consider not training with heart rate | 00:08:59 | |
Daren is trying something new!! Taking 1 article/blog post and putting in a bunch of diff places on diff mediums. #Creativity Hit us up if you like it talksomeshit@themasterofsomepod.com or on the socials Read full post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/ How I use heart rate training now as more of a suggestive guide and how you can benefit from it. Heart rate (HR) training is great for monitoring what's going on from a zoomed out objective point of view. I've found in my experience and through my discovery process (science-backed evidence, my own experience, and talking with experts around me) that it's not so great for knowing precisely what stimulus and stress you are putting on your body to see the gains you might be wanting. What is Heart Rate Training? As stated in Runner's world, "Heart-rate training uses your heart rate or beats per minute (bpm) as a guide for intensity. Instead of training at a specific pace, you use a heart-rate monitor to train your cardiorespiratory system to work at a specific effort for a set amount of time." Age-based formulas, the Maffetone Method, and even going out and doing a max heart rate test are the best ways to determine your heart rate zones. You then go out and train in those zones. Depending on your objectives and your fitness level, it's that simple. Why it didn't work for me While I did this type of HR training and mainly the Maffetone Method for about 5 years I started realizing a pattern. I wasn't actually getting faster at the really fast stuff because I wasn't training hard enough. I'm the first person to say that most people train too hard, but I actually wasn't training hard enough on my hard days to provoke a response and stress my system which in turn, breaks it down and builds it up so I can be [Daft Punk Vocoder Voice] harder, better, stronger, and… faster. [/Daft Punk Vocoder Voice] Read the rest of the post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/ Hosted on Acast. See acast.com/privacy for more information. | |||
| 21 Jun 2020 | War Juice | To Race and Compete Faster, Legally - Drink THIS! | 00:20:00 | |
We helped create a fun episode about a drink that has helped the Master of Some Team (Daren Lake and Phil Cross) compete faster and better. TLDR - It doesn’t have EPO in it, it tastes great and it’s 100% legal! Watch the full episode HERE READ/Download the whole episode PDF Here --- On this episode, we break down the components of the ultimate performance enhancing drink, WAR JUICE! We were so excited to share this with you because we think it has great beneficial impacts on endurance performance. There are only three ingredients to War juice. Each ingredient has its own health benefits that we dive into but combined together, these foods create a Godly drink that gets your body ready for a solid race! Pretty please with a tart cherry on top, hit the subscribe or like button on whatever app you use to listen to us so that you are alerted and updated on our latest episodes. You can find us on Acast, Apple podcast, Spotify and Stitcher. There is so mushroom for doper stuff we can create for you, but we need your support so please rate us, leave us a comment, and share this out to all your fave people! Let us know what we can do better! If you like the beets and music you hear in this episode, it was created mostly by Daren and you can check it out here. LINKS Suggested episode to listen to next: Race Week Nutrition All the amazing puns above will link you to further information about these ingredients. Happy listening and learning! PODCAST PRODUCTION BY POD PASTE Hosted on Acast. See acast.com/privacy for more information. | |||
| 02 Aug 2018 | A Race Director Explains How Race Planning Works, Elite Energy CEO Emmo Emerton | 00:29:57 | |
"Don’t Let Other People Worry What You Do" - Mark Emmo Emerton In this episode we talk to Elite Energy CEO, Mark 'Emmo' Emerton. He unleashes some race director wisdom and regales us with epic stories from the early days of triathlon, as well as giving us a sneak peek at what EE has in-store for the future. Hosted on Acast. See acast.com/privacy for more information. | |||
| 27 Mar 2019 | Finding Ultra | Phil attempts to Train and Race for the Ultra Trail Australia 100km Race | 00:35:09 | |
Welcome to Season 2 Episode 1 of the Master of Some. A podcast about health and fitness served up a metaphor for life. If this is your first time listening or you haven’t already please please hit the subscribe or follow button on whatever you use to listen to us. We are on Spotify, apple podcasts, stitcher and cast. Also, leave rate and leave a comment. Lastly send this podcast or your fav episode to someone that you think would get some value out of it as the more people that hear about us, the doper stuff we can do. Please note that there is a language warning as we sometimes cus/curse and I’d hate to put you in awkward moment if we slip up say some bad words. —— This season is a bit interesting as we are taking a zoomed in, focused approach and tracking Phil’s journey to completing the UTA100 kilometre ultra trail n race in May. We are looking at training for and racing this event as a way of extracting some core lessons that you can take away as apply to your own life. Learning from the successes and failures. This episode we touch on - The Why and What on UTA, Objective vs Behaviour, Power Models And More! Moving ahead this season we will be covering topics such as;
I won’t hold you up, so let’s get into it. Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Jul 2020 | Finding Your Recovery Blind Spots | How Sleep + Rest Can Make You a Better Human | 00:44:48 | |
How do you know you’re getting enough sleep? What is affecting you from getting the optimal rest and recovery that you need to perform at your peak? On this episode, Daren tells an anecdote about his sleeping patterns through the years and what he has finally managed to decode. While Phil uncovers what you may have forgotten to check that is impacting your sleep rhythms, such as your chronotype, lifestyle, culture, thoughts, feelings and other factors that are essential for a healthy and balanced life. Tune in to get a good night’s sleep! Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter. All the dope music can be found here, courtesy of Daren. LINKS:
PODCAST PRODUCTION BY POD PASTE Hosted on Acast. See acast.com/privacy for more information. | |||
| 17 Apr 2019 | Believing You Can "Ultra" PB | Priming Your Mind to Do a Race You've Never Done | 00:47:33 | |
We are live! Season 2 Episode 2 of the Master of Some. A podcast about health and fitness served up a metaphor for life. In this episode, we delve into some of the mental aspects of training for an event you’re not sure you can finish. How do you know you can go the distance? What can you do to train the mind ahead of time? What tactics might help when it comes to race day. Only one way to find out! You also get to find out a few random facts about your beloved co-hosts (I know, right, just what you’ve always dreamed of!). MasterOfSomePod.com for other episodes and more! Links: If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too! Listen + Follow on Spotify App Listen + Subscribe on iTunes Podcast App Listen + Subscribe on Stitcher Podcast App Hosted on Acast. See acast.com/privacy for more information. | |||
| 09 Aug 2018 | How much money do you really need to spend on gear? | 00:32:00 | |
So you’ve decided to take on an athletic challenge - you’ve entered that bike sportif, triathlon or adventure race - now you just need the gear! The question is, do you need to drop thousands of dollars on the latest and greatest in carbon, aero, digitally enabled equipment? Tune in to find out. If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts. Daren's DIY Time Trial Bike Build Stats
Links: Hosted on Acast. See acast.com/privacy for more information. | |||
| 22 Mar 2021 | The Most Powerful Way To Think for Endurance Sports Gains | 00:17:13 | |
Listen to this episode if you want to find out how to think differently to train and race better. If you base your endurance sports and fitness goals on what other people around you are doing (anecdotal), you might be missing out on some AMAZING sh*t in life. The opposite of anecdotal thinking is first principles thinking. It's a different but powerful alternative. You can apply this to anything from health, to fitness and all other areas of your life. I focus on my sub 3 hour marathon accomplishment and how I used data from previous training and races to back up my reasoning on why it was possible. --- MOS COACH SPONSOR --- This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Click here to let us help you reach your peak. --- THREE THING THURSDAY --- Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday" now! We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness. Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Apr 2020 | How Our Reaction to Covid-19 is Similar To Doing an Ironman Triathlon | Healthy Wealthy Wise 01 | 00:21:47 | |
This short episode is an experiment of sorts called Healthy, Wealthy and Wise. In our spare time we naturally talk about fitness, wellness, finance and the self improvement that we gain from all of those things. Those conversations sparked the framework for this episode and series. Hopefully you can learn a bit from our personal lives to apply it to your own life and get more healthy, more wealthy, and more wise. There is a chance we might extend this out past Phil and me and look to get other health, fitness and self improvement junkies on board to talk some sh*t about their own health, wealth, and wise journeys. Phil goes into detail about his diet to get back from a cold (non Covid-19/Coronavirus related), his remote pivot with his new business (This Thing of Ours), and is interested in talking more about mental health and thinkings about their thoughts and feelings around the anxiety with Covid-19/Coronavirus pandemic. Daren talks about his 5K DIY race changeup when the pandemic first struck, tries somewhat timed the market okay to save his a$$, and thinks about how his reaction to Covid-19 is similar to doing an Ironman Triathlon (Spoiler: He wants to say he got through it just fine) Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter. All the dope music can be found here, courtesy of Daren aka DLake Creates. PODCAST PRODUCTION BY POD PASTE Hosted on Acast. See acast.com/privacy for more information. | |||
| 05 Oct 2021 | Stop treating your 'C-races' like 'A-races' (and start doing this instead) | 00:13:56 | |
If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year. But how do you optimise a c race in your training and the same c race theory into your everyday life? Find that out and more in this episode of DLake Creates. In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race! For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it). I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable. The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up. A few things you will learn from this episode;
Episode Links
Notable Quotables
Sponsor - Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt Hosted on Acast. See acast.com/privacy for more information. | |||
| 22 Nov 2021 | The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake | 00:54:43 | |
The 5k running race... It's a race most people in the running world are ver familiar with. You've either started your run race career doing a 5k and graduated to a half marathon and up. Or... if you're like me, you are focusing on running your fastest 5k... But how do you get faster at the 5k? Listen above and read below to find out! What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.
Links
NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Go here to be inspired and motivated on the regular! Hosted on Acast. See acast.com/privacy for more information. | |||
| 23 Oct 2021 | (Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees | 00:44:24 | |
Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all. Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance race And others look at the going even further to race a 60 mile and even 100 mile trail run But what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt? What You Will LearnIn this episode, we go deep with Mike Trees on his 2nd Ironman attempt. Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!
LinksKristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianblu The history of Triathlon - https://en.wikipedia.org/wiki/Triathlon Ironman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html Mike Trees Coaching Services - https://nrg-coaching.com Mike Trees Instagram - https://instagram.com/run.nrg DLake Creates Instagram - https://instagram.com/dlakecreates Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/ Podcast Concept, Production and Marketing BY POD PASTE NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Go here to be inspired and motivated on the regular! Hosted on Acast. See acast.com/privacy for more information. | |||
| 05 Dec 2021 | Nose vs Mouth Breathing for Endurance Athletes with Mike Trees | 00:39:45 | |
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 2017 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. Yes, we go deep on this! What You Will Learn
Notable Quotables
Question of the EpisodeDo you know anyone that can nose breath and still race fast? Links
Read & Download the full transcript here - https://dlakecreates.com/wp-content/uploads/2021/11/Trees-DLake-Breathing-Transcript-Final.pdfHosted on Acast. See acast.com/privacy for more information. | |||
| 11 Nov 2021 | (Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees | 00:16:10 | |
27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd. In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him. Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes. He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit) Blazing - 5hour 24 min bike And then somehow had enough in him after that to run a 3 hour 44 minute marathon with a very fast last 5k kick (he heard the 2nd place guy was catching up to him!) It was a super challenging and cold day (Florida had the coldest weather they've ever had in over 100 years!) Heads up - Mike was on a 6 hour drive back to the airport with pro triathlete Colin Norris and was able to jump on a zoom call with me between glitchy data connections. Apologies in advance for any minor technical issues. Find out what happened and more on this episode of Trees & DLake LinksMike Trees Official Ironman results - https://feathersprod.blob.core.windows.net/api-public/AE572A75-A8B1-414A-87B2-B8722269121B.pdf Mike's race recap - https://www.instagram.com/p/CV9gd3gsZRc/ Mike's Ironman Shuffle - https://www.instagram.com/p/CV_gS96lj3h/ Colin Norris -https://www.instagram.com/colin.apbworks/ Dlake Creates Instagram - https://instagram.com/dlakecreates Suggested episode to listen to next: How To get in the guiness book for Ironman triathlon with Mike Trees - https://dlakecreates.com/how-to-get-in-the-guinness-books-for-an-ironman-triathlon-with-mike-trees-and-dlake/ Podcast Concept, Production and Marketing BY POD PASTE NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Go here to be inspired and motivated on the regular! Hosted on Acast. See acast.com/privacy for more information. | |||
| 17 Jan 2022 | Why Run Power is Your New Best Friend for Running Success | 00:46:34 | |
For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing. How does power in running work? I mean we have heart rate, pace and the very accurate Rate of perceived exertion (RPE)... but how can you use running power to train and race smarter? Find out the question to that answer and more in this episode. Note - if you aren't into metrics, physics and data then this might not be for you and feel free to go to another episode. If you are into this stuff, then please keep listening on and share this with other run nerds! Rather than have you wait around for The 8 reasons why running should be considered i'll just give you a quick recap now
So here’s what to expect in this episode;
Episode Links
Episode Quotes
Hosted on Acast. See acast.com/privacy for more information. | |||
| 20 Feb 2022 | 10 things Beginner Runners Need to Stop Doing Now | 00:47:43 | |
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
Episode Quotes
Hosted on Acast. See acast.com/privacy for more information. | |||
| 29 Mar 2022 | The Top 7 Tips For Good Running Form | 00:43:59 | |
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 focused 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. What You’ll learn 7 Tips for Good Running Form: Posture,Foot plant, Stride length, Arm swing, Cadence, Core, Perfection Episode Question - Who has the best run form Mo Farah or Kipchogee? Episode Quotes
Episode Links
Episode Links
Sponsors
Original Music Used HereHosted on Acast. See acast.com/privacy for more information. | |||
| 19 Apr 2022 | These pro running secrets made me a faster 5k runner | 00:25:46 | |
Mentors, advisors, teachers... COACHES. Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training! In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race. Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake. What You Will Learn
Episode QuestionDuring a race should you even or negative split? Notable Quotables
Links
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 17 May 2022 | Everything you need to know about run energy systems | 00:49:52 | |
Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC. These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life). I’ve been in the endurance sport game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems. In this episode we’ll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best. Listen on to find out more on this episode of trees and dlake. What You Will Learn
Episode QuestionYou can only choose one; Would you rather be healthy or fit? Links
Original Music Used HereFull Transcript HEREHosted on Acast. See acast.com/privacy for more information. | |||
| 22 Jun 2022 | How to fall in love with base training and run faster | 00:49:37 | |
Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so tasty, but in the right balance you have a perfect and delicious cake..... In this article/podcast we’ll tell you everything you need to know about base training and why it’s so important to making you an endurance monster! To find out keep listening on to this episode of trees and dlake. What You Will Learn
Episode Question“In a race your heart rate monitor breaks, what would you use: Pace or perceived effort?” Links
Original Music Used HereFull Transcript HEREHosted on Acast. See acast.com/privacy for more information. | |||
| 14 Jul 2022 | Mike Trees' History will make you a better runner - Guaranteed | 00:32:13 | |
There’s a saying - If you don’t know your history, then you are bound to repeat it. While it’s a stretch, knowing and understanding successful endurance athletes history might just prove to help you perform better in your life. In this episode we go into the archives and get to hear how Mike Trees got started in his 50 year endurance career (He just turned 60 years old and can still run a 17 min, 5k). Listen on to find out how to train, race and live with purpose for as long as possible on this episode of Trees of DLake. [No infographic] This is part one of a few and we end it the episode right before he goes to University. If you’re feeling this we’ll be releasing more type episodes in the future - let us know on instagram or email talk@dlakecreates.com What You will Learn
Episode QuestionWould you rather train on time or on distance? Links
Original Music Used HereFull Transcript HEREHosted on Acast. See acast.com/privacy for more information. | |||
| 08 Jun 2022 | How to Keep Running Even When You're Broken (Injury Part 1) | 00:23:13 | |
Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck. Whether it’s chronic (aka the pain has slowly been around and you’ve been ignoring it and keep training) Or... acute (aka you twisting your ankle or falling down hard). They suck. But what do you do when you inevitably get injured? First things first when you get injured: You can’t compare yourself to the uninjured version. Don’t compare times, fitness level, body fat percentage, etc. That is poison and does nothing for you. Learn to put a stake in the ground and scream KAIZEN (which is Japanese for constant improvement) What You Will Learn
Links
Original Music Used HereFull Transcript HEREHosted on Acast. See acast.com/privacy for more information. | |||
| 26 Jul 2022 | The Dangers Of Running In The Grey Zone For Beginners | 00:26:14 | |
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 (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model) If you follow the 80/20 rule, you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard. So where then do grey zone runs fit that is between easy and hard? We’ll attempt to answer that and clear up the confusion about the grey zone in this episode. What You Will Learn
Links
Original Music Used HereFull Transcript HEREHosted on Acast. See acast.com/privacy for more information. | |||
| 24 Aug 2022 | What's better: 3-Zone or 5-zone heart rate training? | 00:16:18 | |
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 (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model). If you follow the 80/20 rule you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard. So where then do grey zone runs fit that are in between easy and hard? We’ll attempt to answer that and clear up the confusion of grey zone on this episode. What You Will Learn & Highlights
Links
SponsorsHosted on Acast. See acast.com/privacy for more information. | |||
| 07 Sep 2022 | Is your run smartwatch data lying to you? | 00:18:36 | |
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.
Notable Quotables
Links
Sponsor: Three Thing Thursday - DLake & Trees Newsletter Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Oct 2022 | The eight best science-backed whole foods for run recovery | 00:32:13 | |
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 everyday recovery episode that we released a bit ago. Let’s talk about whole foods… real foods that you can easily find. Not processed packaged foods. Not foods that are seasonal and coming from some part of the world every 6 months. As we are travelling more now for races and training you want to be able to consume them regularly and find them easily. What You Will Learn & Highlights
Notable Quotables
Links
SponsorsHosted on Acast. See acast.com/privacy for more information. | |||
| 17 Nov 2022 | Seven proven supplements to help after hard runs | 00:41:40 | |
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 recovery routine if you don’t already. Disclaimer - Take these if you’re healthy and consult with a medical professional. this is all for fun. this doesn’t replace real food. What You Will Learn & Highlights
Links
SponsorsOriginal Music Used HereHosted on Acast. See acast.com/privacy for more information. | |||
| 29 Sep 2022 | What's better: Running by time or by distance? With Remy B Reel (This or That) | 00:18:45 | |
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 Reel on Trees & DLake. I teamed up with my content brother from another mother, Remy B Reel, to make this new style of video podcast glory. Our main goal is to discuss and showcase both sides to a particularly polarizing topic. Hopefully, this lets you see another side or double down on yours, which means you might perform and train just that much better. The choice is yours because you can get with this… or you can get with that. Features hot takes and angles from guests; Mike Trees, Chanh Nguyen @chanhlemonlime , Eva Ward @lordwardingtoniii , Danny Jamie, and a whole bunch more! LinksSponsorThree Thing Thursday - DLake & Trees Newsletter Hosted on Acast. See acast.com/privacy for more information. | |||
| 01 Nov 2022 | What's better: Racing with music or silence? With Remy B Reel (This or That) | 00:18:04 | |
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 Remy B Reel on Trees & DLake I teamed up with my content brother from another mother Remy B Reel to make this new style of video podcast glory. Our main goal is to discuss and showcase both sides to a particularly polarizing topic. This hopefully lets you either see another side or double down on yours which means you can might perform and train just that much better. The choice is yours because you can get with this… or you can get with that. Let us know what you think by emailing talk@dlakecreates.com or hitting me up on Instagram Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 12 Jan 2023 | Use This Easy Run Drill Trick To Get Unreal Results | 00:28:06 | |
When you see a runner with perfect running form, what do you think?
Well, you might not think those things, but I sure as hell do. Listen on to find out more! The 4 drills to help you get better run form
Links
Notable Quotables
Hosted on Acast. See acast.com/privacy for more information. | |||
| 24 Jan 2023 | Breaking the run a lot and eat everything in sight mentality | 00:15:19 | |
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 energy boost, a toxic partner can also temporarily provide a rush of excitement and validation. Find out how to break the run a lot and eat everything in sight mentality and more. What You’ll Learn
Links & Learnings
Notable Quotables
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 07 Feb 2023 | Revealing the special sauce between 5k and 10k race training | 00:27:00 | |
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
Links & Learnings
Notable Quotables
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 07 Mar 2023 | Running Gels: Love Them or Hate Them? Here's What You Need to Know | 00:15:03 | |
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. Then we emphasize the importance of researching and determining what works best for each runner, as some runners swear by gels while others avoid them altogether. Rounding into the importance of choosing a gel containing the correct carbohydrate type, such as a glucose polymer or maltodextrin, which has a slower absorption rate and a more sustained energy release. And last - the importance of experimenting with different amounts of gel and timing of consumption. For those looking to learn more about running gels, the following articles may be helpful: Links
Notable Quotables
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 21 Feb 2023 | The Truth About Running Injuries and How to Make A Safe Comeback (Injury Part 2) | 00:24:07 | |
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;
On that last point - we are not doctors, nor do we play any on the internet; please go see a proper sports medicine specialist to diagnose your specific and individual problem. Listen to learn more. Links
Notable Quotables
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 30 May 2023 | Why You Should Use A Seasonal Diet Approach To Your Training | 00:33:58 | |
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 episode. In this episode of Trees and D-Lake, the hosts discuss how to adapt your eating habits to support your different running seasons. Just like you can't wear the same clothes in summer and winter, you can't eat the same way during different seasons of running. The hosts share their tips and tricks to help listeners run better and enjoy their sporting lives more. They also talk about how nutrition is subjective and based on the individual. Language warning: the hosts sometimes use bad words to emphasize their points. What You’ll Learn
Links
Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information. | |||
| 02 May 2023 | The link between carbs, cavemen and your inner GPS for run gains | 00:16:54 | |
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, carbs, and recalibrating your inner GPS voice to make sure that you stay on course and reach your goals all on this episode of D Lake Deliberates. I cover topics such as cavemen, carbs, and recalibrating your inner GPS voice. As a sub three-hour marathoner and 10 hour Ironman finisher with over 25 years of experience in endurance sports and distance running, I provide insights and tips for smart runners and endurance athletes to get one per cent better every day and perform amazingly throughout their lives. What You'll Learn
Sign up now for free and get this in advance
Hosted on Acast. See acast.com/privacy for more information. | |||
| 16 May 2023 | Vo2 Max Run Workouts: These Will Make You Stronger or Kill You Trying | 00:35:40 | |
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 btw, and I use them interchangeably) Do you need to know advanced exercise science to get this? No. But this is a great intro to a bit of the science behind why certain workouts do certain things. In the future I’ll probably break down each part and go deep and have it as it’s own episode to keep things very simple for everyone but also interesting. Oh and a random fun fact about Vo2 max - Did you know that a high Vo2 max score correlates with high health, and longevity as you age? Yes, so even more reason to keep doing those intervals and base aerobic runs. What you’ll learn because I sure as hell learned a lot:
Links
Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information. | |||
| 25 May 2023 | Running Form: The Good, The Bad, and The Average | May TTT | 00:15:57 | |
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 want to look like the pros, but they don't consider the fact that the pros have likely been running for years and have developed their own unique and efficient form. It's not about looking good, it's about being efficient and effective. What you’ll learn (time stamps)
Links THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness. Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! Original Music Used HereHosted on Acast. See acast.com/privacy for more information. | |||
| 13 Jun 2023 | Top 3 Things To Do When You Start A Race Too Fast | 00:23:40 | |
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 and rush towards success, and even to ignore the consequences of our actions. But just like in war, those who charge ahead without thinking can find themselves in dangerous situations. Listen/watch/read on to find out how to stop running too fast in your races so you can get a best time and more - https://dlakecreates.com/racefast What You’ll Learn & Timestamps
Links
Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Jul 2023 | Morning Runner Routine Secrets That Might Surprise You | 00:18:29 | |
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
Links
Sponsors DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information. | |||
| 11 Jul 2023 | Runners – Your City Is Best Served Before 7 am | 00:09:06 | |
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)
Links
SponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. Hosted on Acast. See acast.com/privacy for more information. | |||
| 27 Jun 2023 | Save 11 years of run research by hearing this, guaranteed | 00:14:15 | |
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;
Sponsor: MOS COACHINGIf you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – coach@dlakecreates.com Announcement time: Goodbye Three Thing Thursday. Hello, One Percent Better, aka OPB.The internet’s most-exciting running tips, wisdom and (bad) jokes newsletter.Guess what? In 5 minutes or less, twice a month (ish), I’m saving you 11 years by reading/listening/watching this newsletter. You’re welcome. Why? Because I already did it. Yes, over the last 11 years, I have scoured the internet figuring out how to *bio-hack and experiment on myself to perform better as I age. (yes, I know ‘hacking’ isn’t a cool word anymore, but you get what I mean). In my quest to better myself one per cent each day, the time has come to retire “Three Thing Thursday” While dope and fun, new beginnings are happening all the time, and I think One Percent Better summarises what my goal is for you as a reader and myself. In each newsletter, I’ll present a few dope ideas from the internet or me that, even if you just pick one thing, will be actionable enough that it will alter the trajectory of your training, racing, business, and personal life by just one percent. I’ll then break each part into The “What, Why, How” framework, which should help make it that much stickier and easier to implement. Different name, has the same great taste and is information-packed with a dash of fun. #funformative Go here to watch and read the newsletter and get even deeper bombs of knowledge.Hosted on Acast. See acast.com/privacy for more information. | |||
| 26 Jul 2023 | Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better | 00:16:10 | |
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 tips, wisdom and (bad) jokes newsletter.You'll be on your way to better performance in five minutes or less. I've spent the last 11 years experimenting with myself to figure out how to improve my performance as I age. Now, I want to share that knowledge with you. Each newsletter will feature a few ideas from the internet or from me that you can choose to implement. Heel lock lace and tie your racing shoes tight because we’re about to get loose on the track. What you’ll learn (time stamps)00:29 The power of tiny gains. 03:45 Garmin’s Body battery 06:40 Is your smartwatch lying to you? 11:19 Group dice workouts and dosages. 13:37 Dosage and satisfaction. Links
Hosted on Acast. See acast.com/privacy for more information. | |||
| 09 Aug 2023 | 6 Reasons Why Your 5K Run Time Isn't Improving | 00:55:22 | |
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 longer runs – trust us. 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.What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.
Links & Learnings
One Percent Better - SPONSOR
Hosted on Acast. See acast.com/privacy for more information. | |||
| 06 Sep 2023 | The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing) | 00:40:21 | |
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
One Percent Better - SPONSOR
Hosted on Acast. See acast.com/privacy for more information. | |||
| 10 Jan 2024 | The 7 beginner secrets to pro level run form | 00:44:34 | |
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
One Percent Better - SPONSOR
Hosted on Acast. See acast.com/privacy for more information. | |||
| 06 Dec 2023 | Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast | 00:50:13 | |
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
One Percent Better - SPONSOR
Hosted on Acast. See acast.com/privacy for more information. | |||
| 04 Oct 2023 | The dangers of running in the grey zone for beginners | 00:26:49 | |
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
One Percent Better - SPONSOR
Hosted on Acast. See acast.com/privacy for more information. | |||
| 01 Nov 2023 | Can a Vegan Plant Based Diet Really Make You Run Faster? | 00:12:02 | |
▶️ 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! Timestamps02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons for personal dietary choices. 11:27 Training options and recommendations. Links & LearningsRunner'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. | |||
| 12 Dec 2023 | Which is Better for Running: Going Far or Fast? | 00:18:58 | |
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) Timestamps00:09 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 & LearningsRunning 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. | |||
| 03 Jan 2024 | 40 Things I wish I would have known when I started running (Part 2) | 00:17:27 | |
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. | |||
| 23 Aug 2023 | This Unique Run Tempo Workout Will Help You Race Better | 00:15:06 | |
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. | |||
| 20 Sep 2023 | These Two Workouts Will Make You Strong or Kill You Trying | 00:08:57 | |
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. | |||
| 17 Feb 2021 | How Body Positivity Can Help Everyone Train & Race Better (Part 2 & Part 3) | 00:38:59 | |
Part 2 & 3 - Society’s Perceptions & Vulnerability Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some! Download PDF Transcription Here This episode is an opportunity to highlight an underrepresented category —- mental health and mental physical fitness. This is as important as how fast you can run. We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well. This is a narrative re-release in the "Grower Not a Shower" mental health series. It's part two and three. This was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment. Please note - The episode while extremely informative contains some foul language and adult content. Listener discretion is advised. In this episode we'll explain and talk about;
If this moved you - please share it out to whoever you think would listen Any and feedback is appreciated - holler at dlake creates dot com or hit us on the socials - dlakecreates everywhere (Instagram, Facebook and Twitter) Thanks for listening. THREE THING THURSDAY NEWSLETTER Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. Go here to be inspired and motivated on the regular1 Hosted on Acast. See acast.com/privacy for more information. | |||
| 31 Oct 2023 | Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day | 00:37:42 | |
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 2023 Marathon recap epic video Hosted on Acast. See acast.com/privacy for more information. | |||
| 20 Nov 2023 | Can a new or experienced runner out run a bad diet? | 00:24:04 | |
Watch and read the whole episode hereMost 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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Dec 2023 | Do these 3 things with your run shoes to have healthy feet forever | 00:20:03 | |
Watch and Read this hereMost 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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 16 Jan 2024 | Transform Your Run: Find Out These 3 Life-Changing Tools | 00:15:58 | |
Watch or Read This HereKickstart 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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 07 Feb 2024 | How to stop overtraining and instead find the sweet spot in your running | 00:26:10 | |
Watch and Read this hereThe 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
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 14 Feb 2024 | Three reasons why run commuting is better than bicycle commuting | 00:19:40 | |
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 & LearningsThe rules of run commuting by runner's world Tracksmith's guide to utility running Mike Trees | Run.NRG on Instagram Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 21 Feb 2024 | 10 Things Beginner Runners Need to Stop Doing Now | 00:48:17 | |
Read and Watch this HEREAs 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
Sponsors
Hosted on Acast. See acast.com/privacy for more information. | |||
| 01 Aug 2018 | Welcome to the 1% Better Runner | 00:03:30 | |
Too many people overestimate what they can do in a day and underestimate what they can do in a decade. I 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, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. I'm also a 10-Hour Ironman finishing triathlete and sub-3-hour marathon runner. Hit me up if you have any feedback, want to collaborate or just wanna tell me about your training. Hit me in the comments on your fav video or talk@dlakecreates.com Want more? Be a part of the squad! Join 1,200 + unique “Master Of Some” community of committed runners and endurance athletes who share your interests and want to perform better as they age. BONUS: Sign up for free below to receive my free 6 Tips on how to run a fast 5k e-book right now. Let's Go! Sign up for my free newsletter Hosted on Acast. See acast.com/privacy for more information. | |||
| 12 Mar 2024 | What I learned by lifting like a pro runner | 00:41:51 | |
Watch and read this hereIn 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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 11 Apr 2024 | How To Become A One Percent Better Runner Everyday | 00:51:33 | |
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. Hosted on Acast. See acast.com/privacy for more information. | |||
| 23 Apr 2024 | You're Running at the Wrong Time - Find Out When is Best | 00:17:56 | |
Watch and Read This Episode HereTrigger 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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 07 May 2024 | The 5 Most Important Exercises for Runners | 00:32:09 | |
Watch and Read This Episode HereIf 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 weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman. In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance. What You’ll Learn
Time Stamps
Links & Future Learnings
SponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information. | |||
| 30 Jul 2024 | What happens to runners when they strength train for life? Toolkit | 00:39:02 | |
Watch and Read This Episode HereThis 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 get overwhelmed. In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running. What You’ll Learn
Time Stamps
Links & Future Learnings
SponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information. | |||
| 18 Jun 2024 | How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis | 00:29:08 | |
Watch and Read This Episode HereEver 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 sh*t and make it easy for you to get back on the road of recovery with pro-medical advice. You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why. Time Stamps of what you’ll learn
Links & Future Learnings
SponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information. | |||
| 21 May 2024 | Expert Pro Run Coach VS Chat GPT AI: Who’s Better? | 00:39:44 | |
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 the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land. They tailor training to the oscillation of life—your feelings, your crazy schedule, the things you don't even think to quantify. So, in this digital age, what's a runner to do? Jump on the bandwagon of Team AI, or stick with the experience and wisdom of a personalized training plan? Let's find out which is best. In this episode we’ll find out;
Timestamps
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 02 Jul 2024 | Tempo Runs: What Most Runners Don't Know | 00:29:36 | |
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 running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners. Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 13 Aug 2024 | Are 12x400m intervals the best workout for runners? | 00:29:30 | |
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 down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there. This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now. Timestamps of what you'll learn
Links & LearningsHosted on Acast. See acast.com/privacy for more information. | |||
| 04 Jun 2024 | Extreme cold vs hot weather running: which is better? | 00:19:37 | |
Watch & Read it all hereUnpopular 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 whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human.Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 10 Sep 2024 | What Really Works: Group vs. Solo Marathon Training? | 00:21:01 | |
Watch and read this hereThe following African proverb is cliche, but cliche for a reason “Want to fast - go aloneWant to go far - go together”In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social energy, understanding how these approaches impact your performance can revolutionize your running routine. Listen on to refine your approach and achieve your personal best, no matter your current level. Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 16 Jul 2024 | Is Pace, HR, Effort, or Power Best For Runners? | 00:21:00 | |
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 another thing that you might not know about that could be even better? Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more. Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 08 Oct 2024 | Is Running Really Skill or Just Effort? | 00:17:11 | |
Watch and read this hereHow do you feel after this sentence; "Running isn’t a real sport because real sports require skill"Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?! In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or running Whether you're a seasoned marathoner or a casual jogger, understanding the balance between technique and hard work can transform your performance. We'll uncover how elite runners optimize their form and improve efficiency and why simply pushing harder might not be enough. Listen on to refine your approach and achieve your personal best, no matter your current level. Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 05 Jul 2021 | Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 2) | 00:21:28 | |
Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series. Listen to part 1 to find out how to use curiosity to help yourself train and run better! About Andia Winslow Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development. Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.” Master Of Many
Hosted on Acast. See acast.com/privacy for more information. | |||
| 27 Aug 2024 | I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen | 00:11:50 | |
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 right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance. The goal? To make running not just about finishing faster but about sustaining a lifelong journey of improvement—one small win at a time. Timestamps of what you'll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 24 Sep 2024 | Vo2 Max Explained For Beginner Runners with VDOT Calculator | 00:35:57 | |
Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply. In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the science behind your workouts to train smarter, not harder. Get the free 30 day plan, checklist and quick start guide here. Timestamps of what you’ll learn
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 05 Nov 2024 | Running Meditation - Improve Your Mindset to Run Further & Faster | 00:12:08 | |
Are you too mindful on your runs? It might be time to dial it back. I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress. Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience. TIMESTAMPS OF WHAT YOU'LL LEARN - [00:00:00] - Introduction and Overview - [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running - [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run - [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm - [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance - [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory - [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance - [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking - [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs - [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run - [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running LINKS & LEARNINGS - The One Percent Better Runner Newsletter - https://dlakecreates.com/news - DLake Runs on Instagram - https://instagram.com/dlakecreates - Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire - Listen, read and learn more here https://dlakecreates.com/mindful Hosted on Acast. See acast.com/privacy for more information. | |||
| 29 Oct 2024 | Top 11 Ways To Run Longer & Farther Without Hitting The Wall | 00:56:24 | |
What if running farther wasn’t about speed, but strategy? In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success. Get your free run farther 1% better each day for 30 days guide hereTimestamps & Learnings
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 22 Oct 2024 | How To Run Fast and Stay in Zone 2 Heart Rate | 00:15:57 | |
Is it possible to run faster with a low heart rate? Here's how it works. Download the free 1% Better runner 30 day plan to run faster with a low heart rate Want to take your running to the next level while avoiding burnout? This will help you. In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease. Timestamps
Key Ideas
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 30 Sep 2024 | How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano | 00:18:39 | |
Want to run your fastest marathon at 60? Here’s how Ron did it. In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals. Notable Quotables
Key Takeaways
Timestamps
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 15 Oct 2024 | What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach | 00:20:19 | |
This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level. In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on small, incremental improvements will inspire you to chase after your running goals, one step at a time. Key Takeaways
Sections
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 02 Oct 2024 | How This Overlooked Minimal Run Shoe Does Everything | 00:09:19 | |
Ever wondered what the perfect running shoe feels like? Let me tell you about mine. In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the philosophy behind KZN RUN gear and why it’s more than just clothing. If you’re looking to optimize your runs, this episode is packed with insights you can apply today. Watch or read this here What You’ll Learn
NOTE: I know the Escalante 4's have dropped and I'll be getting those when my 3's wear out. At this pace, it might be a while! Key Concepts
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 12 Nov 2024 | How Inconsistency Is Killing Your Race Times — Elite Runner's Secrets | Simply Audrey | 00:13:50 | |
Training inconsistently? Here’s how that might be holding back your race goals. In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve! Timestamps of What You’ll Learn
Links For Greatness
Hosted on Acast. See acast.com/privacy for more information. | |||
| 19 Nov 2024 | Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News | 00:14:39 | |
Want to make every run feel a little easier? Try this approach for 1% better results. In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts. Timestamps
Key Takeaways
Links For Greatness
Hosted on Acast. See acast.com/privacy for more information. | |||
| 26 Nov 2024 | How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner | 00:18:58 | |
Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out. Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace. From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free. Get our Free 6 month plan to increase your run cadenceTimestamps of What You’ll Learn
Key Takeaways
Links & Future Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 03 Dec 2024 | What Runners Can Learn from a Pro Soccer Player | Greg Pearson | 00:21:52 | |
Every time you skip recovery, you’re leaving future progress on the table. What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a season. Timestamps of What You'll Get From This
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 10 Dec 2024 | How To Run A Faster 5k: My Top 12 Tips | 00:18:46 | |
Are you really racing the distance at your highest potential?How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k. Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running. Timestamps Of What You'll Learn
Key Takeaways
Links & Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 17 Dec 2024 | What It Takes to Achieve Sub-3-Hour Marathons | Chris | 00:08:54 | |
Why does this runner loop a soccer field instead of exploring scenic trails? Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete. Key Takeaways
Timestamps
Links & Learnings Hosted on Acast. See acast.com/privacy for more information. | |||
| 21 Dec 2024 | Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? | 00:10:17 | |
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
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. | |||
| 23 Dec 2024 | 13 Things I Wish I Knew When I Started Running | 00:12:42 | |
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
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
Hosted on Acast. See acast.com/privacy for more information. | |||
| 29 Dec 2024 | What Is Perfect Running Form? 6 Technique Tips For Faster Running | 00:10:27 | |
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:
Timestamps:
Links & Future Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 09 Jan 2025 | What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix) | 00:19:13 | |
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
Timestamps
Links & Future Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 13 Jan 2025 | How An Ex-pro Runner Coached Me To My Fastest 5k | 00:11:51 | |
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
Links & Future Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||
| 06 Jan 2025 | How To Breath While Running | Nose Vs. Mouth | 00:08:53 | |
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
Timestamps
Links & Future Learnings
Hosted on Acast. See acast.com/privacy for more information. | |||