55 episodes

The internet's most exciting running, cycling and triathlon audio experience.
We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!
Hosted by Daren DLake (Creates) & Mike Trees (aka Run.NRG on Instagram)

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Mike Trees & DLake Creates Running Tips To Master Life DLake Creates x Pod Paste

    • Sports
    • 4.6 • 19 Ratings

The internet's most exciting running, cycling and triathlon audio experience.
We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!
Hosted by Daren DLake (Creates) & Mike Trees (aka Run.NRG on Instagram)

See acast.com/privacy for privacy and opt-out information.

    How to fall in love with base training and run faster

    How to fall in love with base training and run faster

    Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so tasty, but in the right balance you have a perfect and delicious cake.....
    In this article/podcast we’ll tell you everything you need to know about base training and why it’s so important to making you an endurance monster!
    To find out keep listening on to this episode of trees and dlake.

    What You Will LearnWhat base training exactly is.How to build volume properlyWhy does base training helpWhat being aerobic is vs anaerobicaWhen to use itWhat pace is the right pace for base trainingAnd so much more!
    Episode Question“In a race your heart rate monitor breaks, what would you use: Pace or perceived effort?”

    LinksMike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plansThere are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrgPodcast Concept, Production and Marketing BY POD PASTE
    Original Music Used HereFull Transcript HERE

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    • 49 min
    The best 4 tips when coming back to running from injury

    The best 4 tips when coming back to running from injury

    Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.
    Whether it’s chronic (aka the pain has slowly been around and you’ve been ignoring it and keep training)
    Or... acute (aka you twisting your ankle or falling down hard). They suck.
    But what do you do when you inevitably get injured?
    First things first when you get injured: You can’t compare yourself to the uninjured version.
    Don’t compare times, fitness level, body fat percentage, etc. That is poison and does nothing for you.
    Learn to put a stake in the ground and scream KAIZEN (which is Japanese for constant improvement)
    What You Will LearnHow A little bit a lot of the time helps you in the long termwhy Nutrition is more important than everHow to measure your progressHow To stop playing the victim card and accept what’s happenedMore on Kaizenand more!
    LinksReturning to running after injury - https://www.running-physio.com/returnafterinjury/Photos & videos of Mike’s progress - Day 1 Crash https://www.instagram.com/p/CamXgHFFRHK/Photos & videos of Mike’s progress - Day 4 https://www.instagram.com/p/CatPqzglB1V/Photos & videos of Mike’s progress - Day 10 https://www.instagram.com/p/Ca9jC3jPTmf/Photos & videos of Mike’s progress - Day 21 - Mike’s Park WALK race! https://www.instagram.com/p/CcrujnNljPw/DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrgPodcast Concept, Production and Marketing BY POD PASTE

    Original Music Used HereFull Transcript HERE
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    • 23 min
    Everything you need to know about run energy systems

    Everything you need to know about run energy systems

    Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.
    These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).
    I’ve been in the endurance sport game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems.
    In this episode we’ll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.
    Listen on to find out more on this episode of trees and dlake.

    What You Will LearnThe importance of aerobic base buildingWhat ATP actually isHow to utilise anaerobic training to help you at the end of racesWhat energy systems are used when you train at Vo2 max and thresholdAnd a bunch more!Episode QuestionYou can only choose one; Would you rather be healthy or fit?

    LinksLactate threshold/tempo run training: the correct pace/intensity - https://www.youtube.com/watch?v=0j3XWp5fjx0How to find your running speec at lactate threshold - https://www.runnersworld.com/advanced/a20783551/finding-your-running-speed-at-lactate-threshold/#:~:text=Your lactate threshold is the,- and high-intensity work.Lactate Threshold explained in 6 mins - https://www.youtube.com/watch?v=63vdzBw-tqIDLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://www.instagram.com/p/CRDu-jzMZ6O/Podcast Concept, Production and Marketing BY POD PASTE
    Original Music Used HereFull Transcript HERE
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    • 49 min
    How an ex-pro runner coached me to my fastest 5k

    How an ex-pro runner coached me to my fastest 5k

    Mentors, advisors, teachers... COACHES.
    Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!
    In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race.
    Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake.

    What You Will LearnWhat kind of key workouts I should be doing in the lead up to a 5k raceHow much stress your body can handle depending on your experienceHow many sessions I should be doing leading upHow many weeks out I should doing theseIf I should stop doing strength work and whenAnd a whole lot more!
    Episode QuestionDuring a race should you even or negative split?

    Notable QuotablesAt the beginning of a race you have no lactate so whatever pace you're doing is going to feel easyWith your experience and speed, you can cope with 3 hard sessions plus a long run per weekYou're strength training to build the chasis not to run fast for the last 4-6 weeks don't lift weight if will fatigue you. Just stretch to keep yourself mobile.Quantity gives you the same stress load that a quality workout will, it just takes longer.
    Links5K Racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/5 obvious race lessons that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/How could a running coach help you? - https://www.youtube.com/watch?v=loZK_srjUJcYou don’t need to negative split every race - Runner’s World - https://www.runnersworld.com/advanced/a38070581/why-you-shouldnt-negative-split/DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrgOriginal Music Used Here
    SponsorsIf you like what you're hearing but want more - 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! https://dlakecreates.substack.com/Mike Trees/NRG-Coaching Service - http://nrg-coaching.com/


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    • 25 min
    The Top 7 Tips For Good Running Form

    The Top 7 Tips For Good Running Form

    This year i turned 40 and despite my many injuries along the way, I’ve had to work hard on the basics for the last 4 years of running.
    Key points to develop in your own run form:
    Functional flexibilityCore strengthRelaxed fluid running
    What You’ll learn
    7 Tips for Good Running Form: Posture ,Foot plant, Stride length, Arm swing, Cadence, Core, Perfection
    Episode Question - Who has the best run form Mo Farah or Kipchogee?

    Episode QuotesMake sure your foot land behind the knee. If not it's a hip operation waiting to happenIf your form works you don't need to change it. If you're getting injured or want to run efficient, then look at better formHitting the ground isn't what we want - We want to be up in the air for as much as possibleAnyone that overstrides and lands with the foot in front of the knee, is braking and accelerating and this is a very inefficient way of running.Episode LinksUse Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/Podcast Concept, Production and Marketing BY POD PASTE
    Episode LinksUse Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/
    SponsorsGet three hard to find niche things monthly (ish) that will help you get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.com/tttThis episode is brought to you by NRG - Coaching which is Mike Trees' coaching service. Mike coaches beginners to pros and all levels in between. http://nrg-coaching.com/Original Music Used Here

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    • 43 min
    10 things Runners Should Never Do

    10 things Runners Should Never Do

    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!

    Ignore pain: if it hurts stopSkip your warm-up/cool downNever stretchExpect a Personal best/personal record at every raceFollow a training plan to the letter..... you must be flexible as we all have good days and bad daysStart off a race too fast. You should aim for negative splitsNot rest enoughGo too hard on easy daysPut off your recovery meal. Try and eat something within 30 mins of finishing trainingObsess over numbers and what other people do
    So here’s what to expect in this episode;
    We’ll start off with a quick warmup to see where we are at in our current trainingThen get into the core of this episode - The 10 Things Runner's Should Never DoThen end it with our episode question - Should you wear super shoes as much or as little as possible?Episode Links
    Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stopWhy sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleepSuggested episode to listen to next: 6 Tips to run your best 5k racePodcast Concept, Production and Marketing BY POD PASTE
    Episode QuotesIf you haven’t got the extra hour to sleep, then you can't do the trainingIt's pride that makes people want to run fast when they shouldn'tStop stressing about getting faster in a straight line. It takes a lot of trial, error and time.Different shoes use different muscle groups. The variety produces an all-around stronger physique. 
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    • 47 min

Customer Reviews

4.6 out of 5
19 Ratings

19 Ratings

Daren DLake ,

🎧🎤🏃‍♂️🏃🏾‍♂️🚴🏾‍♂️🚴🏻‍♂️🏊🏻‍♂️🏊🏾‍♂️

I love being able to share my thoughts and ideas on fitness and wellness to hopefully help the world become healthier physically and mentally!

ZiggyZiggy wig ,

Thoroughly Enjoyed it.....

Great podcast, I got a lot from the goal setting perspectives.
Would love to request a podcast discussion around the mindset of ultra marathon running.
Looking forward to the next podcast

Dannyboy711 ,

Great listen

Really good informative podcast. Already looking forward to the next one. If you’re into endurance sport, then give this a listen.

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