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; Morning Habit Formation & Flexibility Evening Habit Formation & Flexibility Combining Morning and Evening Routines with A...
Apr 23, 2024•18 min•Season 6Ep. 6
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...
Apr 11, 2024•52 min•Season 5Ep. 33
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 i...
Mar 12, 2024•42 min•Season 7Ep. 13
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 M...
Feb 21, 2024•48 min•Season 5Ep. 32
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 ...
Feb 14, 2024•20 min•Season 6Ep. 5
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 re...
Feb 07, 2024•26 min•Season 7Ep. 12
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...
Jan 16, 2024•16 min•Season 7Ep. 11
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 fas...
Jan 10, 2024•45 min•Season 5Ep. 31
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 de...
Jan 03, 2024•17 min•Season 7Ep. 10
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...
Dec 19, 2023•20 min•Season 7Ep. 9
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) Timestamps 00:09 Doing one fast vs one hundred. 04:44 Running preferences and motivati...
Dec 12, 2023•19 min•Season 6Ep. 4
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 rac...
Dec 06, 2023•50 min•Season 5Ep. 30
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 ca...
Nov 20, 2023•24 min•Season 7Ep. 8
▶️ 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! Timestamps 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. Links & Learnings Runne...
Nov 01, 2023•12 min•Season 6Ep. 3
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 yo...
Oct 31, 2023•38 min•Season 5Ep. 30
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....
Oct 04, 2023•27 min•Season 5Ep. 29
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 ...
Sep 20, 2023•9 min•Season 7Ep. 7
Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast. A 2018 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace. Listen, watch and read on as we go super deep on this. We believe peop...
Sep 06, 2023•40 min•Season 5Ep. 28
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: 🧡 Threshold tests for different sports | Present Training Tip for you to try right now 📊Training Updates & Music hacks | Past things to learn from me 🌶 Spicy Slow Tempo Intervals | Future stuff for you to try Follow me on Instagram - https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy ...
Aug 23, 2023•15 min•Season 7Ep. 6
Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster . And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out more. We believe people learn wholistically and by different means so this podcast is now available as ...
Aug 09, 2023•55 min•Season 5Ep. 27
⌚️ Body Battery & Smart Watches | Present things you can try right now! 📊 Training Updates & What I’m digging | Past things to learn from me 🎲 Group Dice Workouts & Dosages | Future stuff for you to try Watch, read and sign up for the newsletter here . Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running tips, wisdom and (bad) jokes newsletter. You'll be on your way to better performance in five minutes or less. I've spent the last 11 yea...
Jul 26, 2023•16 min•Season 7Ep. 5
Question - want to know someone’s priority? Have them show you their calendar. Better yet, have them show you what they do every night and morning. You’ll then really see what they value the most. If you want more consistency in your run training so you can possibly race your best - listen/watch/read on! What You’ll Learn & Timestamps How to make your life fit running and your running fit your life There is no perfect routine, just the one that works for you Mike’s routine, my routine 02:17 ...
Jul 19, 2023•18 min•Season 5Ep. 26
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) 01:07 Morning runs and city exploration. 03:14 Benefits of early mornings. 06:24 Experience the city at night. Counterarguments and acknowledges personal preferences and circumstances And much more Links DLake o...
Jul 11, 2023•9 min•Season 7Ep. 4
Go here to watch and read the newsletter and get even deeper bombs of knowledge. My newsletter in an audio format because... why not!!! It's 2023 and content is everywhere. Let's see how far I can have it reach. TLDR about what’s coming up; 🥵 Late night runs & 8 great recovery foods | Present things you can try right now! 📊Training Updates & What I’m digging | Past things to learn from me 🏃🏽♂️Tabata style intervals + Doing Real Work | Future stuff for you to try Sponsor: MOS COACHIN...
Jun 27, 2023•14 min•Season 7Ep. 3
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 the...
Jun 13, 2023•24 min•Season 5Ep. 25
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 y...
May 30, 2023•34 min•Season 5Ep. 24
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 ...
May 25, 2023•16 min•Season 7Ep. 2
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...
May 16, 2023•36 min•Season 5Ep. 23
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 ...
May 02, 2023•17 min•Season 7Ep. 1
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 a...
Mar 07, 2023•15 min•Season 5Ep. 22
