The 1% Better Runner | DLake & Friends – Details, episodes & analysis

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.

1. [00:00] - Setting the stage: Interval workout and VO2 max explained
2. [01:29] - Introduction to the VDOT calculator and how it can improve your training
3. [03:55] - Step-by-step guide: How to use the VDOT calculator effectively
4. [06:45] - Common mistakes in VO2 max training and how to avoid them
5. [08:46] - Aerobic vs anaerobic energy systems: The car engine analogy
6. [13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness
7. [17:53] - Understanding the balance between VO2 max, heart rate, and training blocks
8. [23:27] - Favorite VO2 max workouts: 400m intervals and flow states
9. [27:49] - The difference between VO2 max and lactic tolerance sessions
10. [31:50] - Why VO2 max is a useful but not definitive measure of performance

• Get the free 30 day plan, checklist and quick start guide here.
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Get the free tool to help you with Vo2 Max in your training here

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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.

• [00:00] Introduction to the group vs. solo running debate
• [01:11] Exploring the pros and cons of both training styles
• [02:46] Why solo running might be the best for time management
• [05:33] The power of group training for motivation and accountability
• [08:24] Poll results: What do runners prefer—solo or group?
• [09:26] Community feedback on group vs. solo running
• [10:00] Personal stories from runners on their preferred training style
• [12:00] Benefits of group training from an experienced runner’s perspective
• [14:09] Safety considerations for solo runners
• [15:02] Final verdict: Group or solo running—what's best for you?

• Runner’s World - group vs solo training
• Reddit Thread - Group vs Solo training
• Watch and read this here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Remy B reel on YouTube

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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.

• The five different exercises
• Split Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg Raise
• What they are
• Why they are important
• How to do them
• example sets
• and more!

• [00:01] - Introduction to the importance of strength training for runners.
• [02:24] - Deep dive into Bulgarian split squats and their benefits for runners.
• [06:15] - Why single-leg deadlifts are a top exercise for enhancing running stability.
• [10:29] - Discussion on common mistakes in strength training and how to correct them.
• [13:20] - The critical role of bent knee calf raises in a runner's workout regimen.
• [17:18] - Effective workout routines and rep ranges for building muscle and tendon strength.
• [19:38] - Exploring the fundamental importance of push-ups for runners.
• [22:55] - Insights into the side plank with leg raise, including technique and common errors.
• [25:57] - Recap of the episode's main points and additional tips for effective strength training.
• [30:40] - Closing thoughts and additional resources for runners.

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The 7 movements you need to master as a runner
• 10W2S on Instagram
• DLake Runs on Instagram

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!

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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:

• Track Your Own Data via 80.20x Form
• Blog Part 1, Part 2 & Part 3 
• My Personal Fat Loss Journal
• Kelsey Hutton — Dietician
• Dexa Scan
• How To Achieve Your Goals Easily
• Ketosis Explained
• Intermittent Fasting Explained
• Primal vs Paleo vs Atkins vs Low Carb Diets
• Slow Carb Diet

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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!

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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:

• How to spell ‘prosthelytize’ :)
• How To Tap Into Fat For Fuel - Torbjørn Sindballe
• Genetic testing resources:
• Promethease
• Found my Fitness
• Athletigen
• Genetic Genie
• Beet juice for performance
• Tart Cherry Juice
• Cordyceps Mushroom Extract
• Caffeine

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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:

Functional Overreaching

HRV

Music by Daren DLake | Podcast Production by Pod Paste

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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/ 

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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

• Photos
• Brand New Aluminum Frame - $150
• Wheels & Tyres (were sourced off another bike built separately) - $700
• Aero Rear Disc Cover - $90
• Black Spray Paint - $10
• Shimano 105/Ultegra/Dura Ace Groupset - $200
• Other Accessories (Sourced from other bikes; Garmin, Water bottle holders, Saddle, etc.) $Free.99 - $150
• Total = $1300 and he consistently beats a lot of guys that have $5,000+ bikes
• 
  

Links:

Time Gains

F.I.R.E

DC Rainmaker

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"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.

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