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

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

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<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/cloud-realities">Cloud Realities</a></span>

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Cloud Realities

購読解除

約 5 日前5d ago

購読解除

ウィークリー

Exploring the practical and exciting alternate realities that can be unleashed through cloud driven transformation and cloud native living and working. Each episode, our hosts Dave, Esmee & Rob talk to Cloud leaders and practitioners to understand how previously untapped business value can be released, how to deal with the challenges and risks that come with bold ventures and how does human experience factor into all of this? They cover Intelligent Industry, Customer Experience, Sustainability, AI, Data and Insight, Cyber, Cost, Leadership, Talent and, of course, Tech. Together, Dave, Esmee & Rob have over 80 years of cloud and transformation experience and act as our guides though a new reality each week. Web - https://www.capgemini.com/insights/research-library/cloud-realities-podcast/ Email - Podcasts.cor@capgemini.com

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

シリーズのホーム•Feed

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

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

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

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

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

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

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

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

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

147 つのエピソード

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

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

updated 約 4 日前

シリーズのホーム•Feed

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

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

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

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

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

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

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

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

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

147 つのエピソード

すべてのエピソード

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

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

約 4 日前14:58

「あとで再生する」

リスト

気に入り

気に入った

14:58

I didn’t realize how bad my form was… until I slowed it down. What happens when a run coach steps into the athlete role and gets his form analyzed? In this episode, I react to a full slow-motion breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need coaching too, and this one got me where it counted: my stride. Key Takeaways Coaching others doesn’t make you immune to hidden flaws in your own form. Seeing your stride on video gives feedback no cue or drill ever could. Small changes like cadence and trunk angle can have outsized effects. Timestamps [00:00] Why a run coach got his form analyzed [01:19] Who Ben Liddy is and what he looks for [02:05] First impressions of my form [03:01] The helicopter arms and flicking wrist moment [04:10] Am I heel striking too much? [06:15] What elite runners actually do with their feet [07:06] Tight hips and forward lean [09:29] One cue that changed my stride [11:03] Why form tweaks alone aren’t enough [13:07] My cadence and the 1% better mindset Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/analyzeform DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

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

約 12 日前9:49

9:49

At kilometer 17, everything got quiet—and that’s when it got real. This episode dives into one of the most overlooked but powerful tools in marathon training: the fast-finish marathon pace long run. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You’ll walk away knowing if your training is actually working—and how to adjust if it’s not. Key Takeaways A fast finish long run can show your true race readiness better than any other workout. Running by feel with a trusted pacer beats over-relying on pace data. Mental effort is just as important as physical during long runs five weeks out. Timestamps [00:00] Why long runs without purpose don’t help [00:33] The setup: Brenton’s marathon pace long run [01:11] How pacing without numbers makes a difference [01:58] Starting the workout—staying controlled [02:56] How I used “silent coaching” to manage effort [04:51] High mileage week strategy five weeks out [05:44] The breaking point at 17K [06:47] What a true fast finish feels like [07:36] Final pace push and effort [08:28] Brenton’s confidence breakthrough [09:32] How to use this type of run in your own training Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/fastfinish Check Splits On Strava - https://www.strava.com/activities/13958531432 DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

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

約 19 日前8:47

8:47

A long stride doesn’t make you faster—it can slow you down and invite injuries. I dive into seven detailed tips to refine your running form—from better posture and healthier footstrikes to aligning arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you’ll find a more effortless stride and a deeper appreciation for every mile you conquer. Key Takeaways Posture sets you up for better breathing and balance. Shortening your stride and focusing on Cadence can lower injury risk. Keeping things fun helps you stick with the process longer. Timestamps [00:00:00] College Track Day Issues [00:00:25] Why Form Isn’t Magic [00:00:44] Seven Practical Tips [00:01:01] Form vs. Economy [00:01:33] Swimming Lessons [00:02:25] Foot Plant Basics [00:03:07] Stand Tall, Lean Slightly [00:04:05] Free Cadence Plan [00:05:29] Arms, Cadence & Fun Links & Learnings 📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform7tips DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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

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

約 28 日前7:13

7:13

My watch tracks every mile, but it doesn’t warn me about toxic air. I’m diving into how air pollution can creep into every run without you even noticing. This episode shows you real-time data tools to dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It’s all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you’ll have straightforward tactics to keep running strong for years to come—without letting smog stand in your way. Key Takeaways Air pollution can reduce your speed and endurance more than you realize. Real-time data helps you find cleaner routes and protect your lungs. Making small changes now adds up to better long-term health and performance. Timestamps [00:00] Why outrunning the air matters [00:00:17] A quick mention of a simple solution [00:00:48] Training for the long game [00:01:06] Getting real about polluted air [00:02:01] The key pollutants harming your run [00:02:34] AirTrack’s real-time data advantage [00:03:27] Personalized feedback for performance [00:04:07] Thinking bigger than just your next run [00:04:25] Linking recovery to air quality [00:05:37] Final thoughts on staying pollution-free Links & Learnings 🌬️ AirTrack to your strava profile and more https://www.airawarelabs.com/airtrack 📈 Get your free 1% better base training plan download - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/airtrack DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Air Quality News Marathon Article - https://airqualitynews.com/health/marathon-runners-slowed-down-by-poor-air-quality/ Hosted on Acast. See acast.com/privacy for more information.…

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

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

5 weeks前23:40

23:40

VO2 max training can make or break your race—are you doing it right? VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance. Key Takeaways VO2 max is crucial, but it’s not everything. Balancing lactate threshold and running economy is just as important. Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress. Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out. Timestamps [00:00] Why VO2 max matters for runners [02:16] How Brenton’s VO2 max test revealed training gaps [04:42] The biggest VO2 max workout mistakes [06:49] The Norwegian protocol for VO2 max training [08:16] How to structure intervals correctly [10:42] The role of Zone 2 in building endurance [14:05] Should you lose weight to run faster? [16:51] The best race day strategy for marathoners [18:56] Overreaching vs. overtraining—how to avoid burnout [21:22] Free running guide for better training Links & Future Learnings 📈 Get your free 1% better download and quick start guide - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/vo2max-brenton 12x400m Workout Explained - https://dlakecreates.com/400m Tempo runs & Lactate Explained - https://dlakecreates.com/tempo Brenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brenton Vo2 Max Explained - https://dlakecreates.com/vo2max Vdot Calculator Explained - https://dlakecreates.com/vdot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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

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

6 weeks前15:22

15:22

Training on hills won’t always prepare you for a flat race—here’s what you need to know. Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining. *Timestamps* [00:00] Intro – Why Flat Marathon Training is Different [00:35] The Problem with Training on Hills for a Flat Race [01:20] How Course-Specific Training Improves Performance [02:45] Adjusting Your Training Load for a Flat Course [04:10] The Science Behind Flat Course Fatigue [05:30] Steady Pacing Challenges on a Flat Course [06:45] The Best Long Run Strategy for a Flat Race [08:00] Overtraining vs. Overreaching – Avoiding Burnout [09:40] Why Early Morning Runs Improve Performance [11:15] Final Tips for Race Day Preparation *Links & Future Learnings* 📈 Get your free 5k & base training plan to get 1% better in 30 days - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/flatmarathon DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…

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

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

6 weeks前9:27

9:27

What if missing a run was actually helping you get faster? Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it. Key Takeaways Perfectionism stalls progress—consistency is what truly compounds over time. Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running. Small daily actions, even imperfect ones, are the secret to long-term success. Timestamps [00:02] Why chasing perfection is ruining your running [01:17] The power of consistency over perfection [02:06] How stopping while you feel good boosts long-term progress [03:05] The "fitness savings account" concept [04:05] Why zooming out helps you see the big picture [05:05] Magic Mind review: boosting focus & endurance [06:03] The balance of hard work and enjoying life [06:43] Making running fun—even when it’s hard [07:10] Embracing imperfection for lasting progress [07:49] The 1% Better Runner framework explained Links & Future Learnings Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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

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How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner 11:32

7 weeks前11:32

11:32

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal. Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout. Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start. Key Takeaways Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance. The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success. Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training. Timestamps [00:00:00] - Breaking myths about starting running and the benefits of small steps. [00:01:21] - How To Start Running [00:01:35] - What is training fo ra 5k when you want to do a marathon [00:02:20] - Mental Toughness [00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING [00:05:44] Get 1% Better Each Day With This [00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life [00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT [00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON Links & Learnings 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 How to do the 12x400m Interval Workout - https://dlakecreates.com/400m How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…

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

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

7 weeks前53:29

53:29

Your race performance can be 90% decided before you even cross the start line. Here’s how. You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best. Stick around for a free training plan and checklist to apply everything we cover today. [00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview) [00:01:37] Critical Warning Before You Use These Tips 🔹 Race Day Tools & Tactics [00:04:54] Caffeine: How to Use It for Race Performance [00:07:35] Race Predictor Test: Know Your Fitness Level [00:09:37] Taper: The Right Way to Peak on Race Day [00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer [00:13:04] Resistance Band Routine for Strength & Injury Prevention 🔹 More Race Day Strategies [00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration [00:18:23] Nutrition: Fueling Your Body for the Best Performance [00:21:12] Creatine for Runners: The Science Behind It [00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits [00:26:36] Beetroot Juice: The Endurance-Boosting Supplement [00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance? [00:31:47] Spirulina: Antioxidants for Recovery & Longevity [00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance [00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners [00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement [00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races [00:43:40] Sauna: The Science of Heat Training for Performance Gains [00:47:54] More Warnings – What to Watch Out for [00:49:53] The Finish Line: Consistency & Habit Traps to Avoid Links 📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Follow DLake Runs on Instagram - instagram.com/dlakecreates Follow DLake Runs on Strava - strava.com/athletes/120507 Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothing ng ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Go here to get all of the studies and future learnings Hosted on Acast. See acast.com/privacy for more information.…

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

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

7 weeks前14:30

14:30

Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?! In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut. Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out. Timestamps [00:00] Introduction: Can you train for speed and endurance at the same time? [02:08] Balancing aerobic and anaerobic fitness: Myth or reality? [04:27] Simplifying aerobic vs. anaerobic energy systems for runners. [06:08] Explaining lactic buildup and its effect on performance. [08:34] Common issues with tracking metrics and gadgets. [10:00] Why setting goals is critical before diving into data. [11:45] The problem with relying on smartwatch metrics for training. [12:30] Wrap-up: Final thoughts on balancing effort and tracking progress. Key Takeaways Balancing Aerobic and Anaerobic Fitness : You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic. The Gray Zone Explained : Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency. Focus Over Metrics : Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.…

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

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

7 weeks前29:33

29:33

How do you know if you’re pushing too hard—or not hard enough? David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success. Key Takeaways Mental toughness is valuable, but overtraining can lead to burnout and injuries. Rest and recovery are just as important as pushing hard in training. Every runner needs to find their own balance between discipline and sustainability. Timestamps [00:00] – The big debate: Is David Goggins good or bad for runners? [02:30] – Why some runners thrive under his mindset [05:10] – The paradox of suffering vs. enjoying running [08:45] – The dangers of always pushing to the limit [12:00] – Real-life consequences of overtraining [15:20] – How elite runners balance toughness and recovery [18:40] – What everyday runners can take from Goggins’ approach [21:50] – The surprising way Goggins started his public speaking career [25:30] – The role of AI in running training plans [28:00] – Final thoughts: How should YOU approach hard training? Links & Future Learnings 📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/tot-goggins David Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VY David Goggins Books - https://davidgoggins.com/book/ Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllA All other This or That Episodes - https://dlakecreates.com/tot DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

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

8 weeks前6:51

6:51

Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong. Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence. Timestamps [00:00] Introduction: The biggest issue runners face with their metrics. [01:18] A little knowledge is dangerous: Why understanding the bigger picture matters. [02:10] Defining your goals: The key to successful training without confusion. [03:00] Fitting running into your life: Balancing training with personal commitments. [03:45] Avoiding injuries: Why sustainable training patterns are essential. [04:20] Gadgets overload: When runners rely too much on data and metrics. [04:50] The truth about smartwatches: Misleading VO2 max and other flawed metrics. [05:30] Heart rate tracking: The one metric that truly matters for progress. Key Takeaways 1. Set Clear Goals Before Using Metrics Metrics are meaningless without clear, realistic goals. Start by defining what you want to achieve—whether it’s running for fun, completing a marathon, or improving your speed. 2. Avoid Overloading on Data Beginners should prioritize sustainable training patterns over diving into complex metrics. Running consistently without injury is more important than focusing on gadgets. 3. Understand Metrics and Their Limitations Many smartwatch metrics, like VO2 max, can be misleading. Focus on heart rate as a foundational metric and incorporate other data only when it aligns with your progress. Links & Learnings 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning Follow me on Instagram - https://instagram.com/dlakecreates Follow Mike Trees on Instagram - https://instagram.com/run.nrg Follow me on Strava - https://www.strava.com/athletes/120507 IMAT Heart Rate https://dlakecreates.com/imat Maffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.…

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

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

8 weeks前11:16

11:16

I learned the hard way that buying the latest shoe doesn’t replace real training. I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation. Key Takeaways Fancy running gear can help but won’t replace consistency and smart training habits. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype. Small, daily improvements in technique and mindset deliver long-term results. Timestamps [00:00] Intro to Gear Obsession [00:59] Why Fancy Shoes Feel Overrated [02:10] The Real Power of 1% Improvements [03:18] Showing Two Favorite Shoes [04:14] Breaking Down Essential Running Gear [05:48] When Tech Becomes a Distraction [07:02] Free Cheat Sheet for Minimalist Gear [08:10] The 1% Better Runner Framework [09:15] The Truth About Shiny Gadgets [10:18] Wrapping Up and Final Thoughts Links & Future Learnings 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/gearfre 🎧 Listen, read and learn more here https://dlakecreates.com/gear DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…

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

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

9 weeks前15:43

15:43

What does a smarter marathon training plan actually look like?" When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner’s aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you’re self-coached or just seeking better guidance, this episode will reshape the way you think about training. Timestamps 00:00:00 Introduction 00:01:10 Meet the Runner 00:03:00 Analyzing the Training Plan 00:05:00 Problems with VO2 Max Workouts 00:08:00 IT Band Pain Explained 00:09:19 The Cross-Training Solution 00:11:33 Adjusting Training Expectations 00:13:45 Strength Training for Injury Prevention 00:14:50 Delayed Gratification for Marathon Success 00:16:30 Next Steps for a Smarter Marathon Plan Links & Future Learnings Fix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-m How to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFp How to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/nate Nate on Instagram - https://www.instagram.com/nate_word/ Instagram - https://instagram.com/dlakecreates Strava https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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

1
How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey 20:02

10 weeks前20:02

20:02

Imagine crushing your marathon goal with one simple daily habit that you do over and over. In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you’re chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed. Key Takeaways Small daily habits and persistence can create massive progress over time. Enjoying the process is key to long-term success in running and life. Balancing excellence and “good enough” helps overcome perfectionism and get results. Timestamps [00:00] Introducing Adam’s marathon journey. [00:17] The role of persistence in running and podcasting. [01:12] What progress over perfection really means. [04:49] The power of 1% daily improvements. [06:36] Balancing quality and “good enough.” [09:12] Lessons learned from running a business and marathons. [12:14] Focusing on inputs vs. outcomes in success. [14:31] Advice for new marathon runners. [16:42] Why it’s about who you become, not the journey or destination. [18:38] Update on Adam’s marathon achievements. Links & Future Learnings 📈 Get your free 1% better 30-day base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/adam Adam Jaffrey Strava Wavelength Creative Podcast Production Daren DLake Strava - Daren DLake Instagram Pod Paste - Video Podcast Production for Health & Fitness Brands I Ran A Half-Marathon 1% Faster For 10 Years To See What Would Happen Hosted on Acast. See acast.com/privacy for more information.…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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