Explorez tous les épisodes du podcast The 1% Better Runner with DLake
| Titre | Date | Durée | |
|---|---|---|---|
| Vo2 Max Explained For Beginner Runners with VDOT Calculator | 24 Sep 2024 | 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.
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| What Really Works: Group vs. Solo Marathon Training? | 10 Sep 2024 | 00:21:01 | |
Watch and read this here The following African proverb is cliche, but cliche for a reason 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.
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| The 5 Most Important Exercises for Runners | 07 May 2024 | 00:32:09 | |
Watch and Read This Episode Here If your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are 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
Sponsor DLake 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. | |||
| Using Your Data To Create A Healthy Life (Daren's Story) | 13 Nov 2018 | 00:46:50 | |
This episode we have Daren’s animated and dynamically interesting fitness journey story or as he calls it “Getting Healthy, Staying Fit, and using data to create habits that last a lifetime”. A mouthful but he wouldn’t have it any other way - #ThatsWhatHeSaid Just like his title we dive into all the nitty-gritty on how he made a healthy version of himself when he realised he didn’t even know what a healthy version of himself was (from an analytics point of view). And this actually has a benefit value for you if you are struggling to keep healthy habits. Lots to unpack and as usual a warning - that there is some adult language in here. Please be aware of who and where you listen to with this. MasterOfSomePod.com for other episodes and more! LINKS:
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| Phil Rides The World | 10 Oct 2018 | 00:34:59 | |
Changing the pace up for this episode. We add a bit of auditory sweetness for your ears to suckle on. Fitness isn't just about racing, it's a lever to do cool stuff in life. And cycling from the UK to Australia counts as pretty cool! Listen on as Phil talks through his story. MasterOfSomePod.com for other episodes and more! Hosted on Acast. See acast.com/privacy for more information. | |||
| Smash your race week nutrition with these top tips | 12 Sep 2018 | 00:39:45 | |
This episode we get into that beautifully messy beast - nutrition! Specifically race week nutrition - diving into what we do in the lead up to a race, the week of and during. Hell, we even throw in a few fringe methods too - just to keep it exciting. Quick note - We are not doctors and do not play doctors on the internet! So please take what we say here as information, not advice! If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you listen to your podcasts. Links We Speak On:
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| When OVERREACHING becomes a bad thing for your running | 29 Aug 2018 | 00:36:06 | |
When does ‘overreaching’, that necessary stress required for adaptation, turn to the not very helpful and downright destructive ‘overtraining’? How do you spot the warning signs? And what can you do to prevent it, or dig yourself out of the hole? 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. | |||
| Run Training Load: How Much is Too Much? | 16 Aug 2018 | 00:39:37 | |
How much is too much? Training load that is. A question that any athlete thinking about their next event should be asking themselves, ‘how do I go about deciding on the volume, intensity and timing components of my training plan’? If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts. Visit http://themasterofsome.com for more and email us at talksomeshit@masterofsomepod.com leave a question or comment - we would love to hear from you! Warning - a bit of adult language so please be conscious of who might be listening/around. #YouveBeenWarned Links: TSS - https://www.trainingpeaks.com/blog/what-is-tss/ Training Peaks, CTL - https://www.trainingpeaks.com/blog/applying-the-numbers-part-1-chronic-training-load/ Strava, Fitness and Freshness - https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Premium- Strava Suffer Score - https://blog.strava.com/suffer-score-how-hard-is-hard-11775/ MAF Formula - https://philmaffetone.com/180-formula/ Hosted on Acast. See acast.com/privacy for more information. | |||
| How much money do you really need to spend on gear? | 09 Aug 2018 | 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
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| A Race Director Explains How Race Planning Works, Elite Energy CEO Emmo Emerton | 02 Aug 2018 | 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. | |||
| Why and how to set better goals in running and life | 02 Aug 2018 | 00:45:44 | |
One skill to rule them all. 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. Hosted by Phil Cross & Daren Lake Links: Hosted on Acast. See acast.com/privacy for more information. | |||
| Welcome to the 1% Better Runner | 01 Aug 2018 | 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. | |||
| You're Running at the Wrong Time - Find Out When is Best | 23 Apr 2024 | 00:17:56 | |
Watch and Read This Episode Here Trigger warning: All runners need to run in the morning. All runners need to run in the afternoon. Which one made you angry? Which one did you agree with? I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right? In this quick episode, I’ll touch on;
All so that you can become one percent better in your training, racing and life.
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| How To Become A One Percent Better Runner Everyday | 11 Apr 2024 | 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. | |||
| What I learned by lifting like a pro runner | 12 Mar 2024 | 00:41:51 | |
Watch and read this here In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?! I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy. This episode isn't just about challenging how your muscles move; it's about challenging your mindset. By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list)
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| 10 Things Beginner Runners Need to Stop Doing Now | 21 Feb 2024 | 00:48:17 | |
Read and Watch this HERE As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do! But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is. The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter” The top 10 things runners should never do!
So here’s what to expect in this episode;
Episode Links
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| Three reasons why run commuting is better than bicycle commuting | 14 Feb 2024 | 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 The rules of run commuting by runner's world Tracksmith's guide to utility running Mike Trees | Run.NRG on Instagram
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| How to stop overtraining and instead find the sweet spot in your running | 07 Feb 2024 | 00:26:10 | |
Watch and Read this here The More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form. As a runner or even in your career/school life you work hard you get the results. From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need. We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better. Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter. Let’s Go… - [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
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| Transform Your Run: Find Out These 3 Life-Changing Tools | 16 Jan 2024 | 00:15:58 | |
Watch or Read This Here Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life. Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level.
Links & Learnings
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| The 7 beginner secrets to pro level run form | 10 Jan 2024 | 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
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| 40 Things I wish I would have known when I started running (Part 2) | 03 Jan 2024 | 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. | |||
| I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen | 27 Aug 2024 | 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.
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| Do these 3 things with your run shoes to have healthy feet forever | 19 Dec 2023 | 00:20:03 | |
Watch and Read this here Most runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out. But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age? Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates. Timestamps of what useful things you'll learn [01:23] What this won’t be about [01:46] What this will be about [05:16] The story of the marathon [06:47] Feelings do and will always matter over everything [07:12] Why feet and shoe choice are so important as you age. [09:47] The importance of feet and running. [10:18] Heel Drop Explained [14:47] Using the right shoes for the right job - Mike Trees [15:59] The Great Orthotics Debate [17:36] Closing Thoughts
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| Which is Better for Running: Going Far or Fast? | 12 Dec 2023 | 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) 00:09 Doing one fast vs one hundred. 04:44 Running preferences and motivations. 07:31 Backyard ultras is 10:18 Running ultra-marathons and strategy. 14:47 The tortoise and the hare. Running Faster vs. Running Longer, Fitness and Cardio Benefits ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information. | |||
| Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast | 06 Dec 2023 | 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.
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| Can a new or experienced runner out run a bad diet? | 20 Nov 2023 | 00:24:04 | |
Watch and read the whole episode here Most people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most people can't actually do it. But what if I were to tell you that there's actually a way that you can maintain and or lose body fat so you feel light, spry, loose, free? Well, I think I might have actually found that way. Listen on to find out how you can lose and maintain your body fat and more on this episode of DLake Deliberates. I do a deep dive around the idea that running alone may not be enough to lose body fat. While many people start running with the goal of shedding pounds, the truth is that diet plays a crucial role in achieving and maintaining a healthy weight. I know that while it is possible to outrun a bad diet, it is a challenging feat that most people struggle with. I present a potential solution for maintaining and losing body fat that I’ve figured out through a lot of trial and error. Through my own personal experiences as a runner and endurance athlete I offer insights on how to continuously improve run smarter and overall live better as a human. Major Disclaimer: While this was reviewed and approved by a certified dietician (Jordan Cain) since this is dealing with food and nutrition - this is just for informational and entertainment purposes only - please feel free to disagree with me. I am not your dietician/nutritionist so please consult with a certified one that understands your own personal goals, history and habits to make sure that you get the best outcome. What You’ll Learn Timestamps [03:14] Part 1 - What does running a lot look like? The problem [05:42] Part 2 - What Does Eating a Lot Look Like? The Problem [09:07] Part 3 - Here's what I did to solve the running too much problem [11:05] Part 4 - Here’s what I did to solve the eating too much problem [13:18] - What is a calorie? [15:09] Seasonal approach to eating. [16:46] - So can you really out run a bad diet? Links & Learnings
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| Can a Vegan Plant Based Diet Really Make You Run Faster? | 01 Nov 2023 | 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! 02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons for personal dietary choices. 11:27 Training options and recommendations. Runner's World - What are the pros and cons of following a vegan diet as a runner? 🗞️ Subscribe to free newsletter to get 1% better each day in your run training, racing and life https://dlakecreates.com/news ✅ Follow DLake on Instagram https://instagram.com/dlakecreates ✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/ Hosted on Acast. See acast.com/privacy for more information. | |||
| Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day | 31 Oct 2023 | 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. | |||
| The dangers of running in the grey zone for beginners | 04 Oct 2023 | 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.
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| These Two Workouts Will Make You Strong or Kill You Trying | 20 Sep 2023 | 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. | |||
| The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing) | 06 Sep 2023 | 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. What You Will Learn
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| This Unique Run Tempo Workout Will Help You Race Better | 23 Aug 2023 | 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:
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| Are 12x400m intervals the best workout for runners? | 13 Aug 2024 | 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.
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| 6 Reasons Why Your 5K Run Time Isn't Improving | 09 Aug 2023 | 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. In this episode, Mike gives all of the tips and tricks on running a fast 5k race.
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| Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better | 26 Jul 2023 | 00:16:10 | |
Watch, read and sign up for the newsletter here. 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. 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.
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| Morning Runner Routine Secrets That Might Surprise You | 19 Jul 2023 | 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!
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. | |||
| Runners – Your City Is Best Served Before 7 am | 11 Jul 2023 | 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)
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. Hosted on Acast. See acast.com/privacy for more information. | |||
| Save 11 years of run research by hearing this, guaranteed | 27 Jun 2023 | 00:14:15 | |
Go here to watch and read the newsletter and get even deeper bombs of knowledge. Let's see how far I can have it reach. TLDR about what’s coming up;
If you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – coach@dlakecreates.com 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 Hosted on Acast. See acast.com/privacy for more information. | |||
| Top 3 Things To Do When You Start A Race Too Fast | 13 Jun 2023 | 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
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. | |||
| Why You Should Use A Seasonal Diet Approach To Your Training | 30 May 2023 | 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
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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. | |||
| Running Form: The Good, The Bad, and The Average | May TTT | 25 May 2023 | 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 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. 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. | |||
| Vo2 Max Run Workouts: These Will Make You Stronger or Kill You Trying | 16 May 2023 | 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. | |||
| The link between carbs, cavemen and your inner GPS for run gains | 02 May 2023 | 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
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| What happens to runners when they strength train for life? Toolkit | 30 Jul 2024 | 00:39:02 | |
Watch and Read This Episode Here This is the toolkit that you need to understand everything about strength training so you can perform your best. Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to 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.
Sponsor DLake 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. | |||
| Running Gels: Love Them or Hate Them? Here's What You Need to Know | 07 Mar 2023 | 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:
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| The Truth About Running Injuries and How to Make A Safe Comeback (Injury Part 2) | 21 Feb 2023 | 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.
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| Revealing the special sauce between 5k and 10k race training | 07 Feb 2023 | 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.
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| Breaking the run a lot and eat everything in sight mentality | 24 Jan 2023 | 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.
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| Use This Easy Run Drill Trick To Get Unreal Results | 12 Jan 2023 | 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
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| Seven proven supplements to help after hard runs | 17 Nov 2022 | 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.
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