The One Percent Better Runner | DLake, Mike Trees & Friends

Daren DLake
  • 0.0 (0)
  • RUNNING
  • EVERY TWO WEEKS
The One Percent Better Runner | DLake, Mike Trees & Friends

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet. Hosted by Daren DLake (Creates) with sometimes co-host Mike Trees (aka Run.NRG on Instagram) and friends We 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, we've spent the last 52+ years reading, watching, studying, talking to experts and doing as much as I could so you don’t have to make the same mistakes as us and be as dope as you can be. Daren is also a ten hour Ironman finishing triathlete and sub-3-hour marathon runner. 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 Want more? Be a part of the squad! Join 1,100 + 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 here for free to receive our free 6 Tips on how to run a fast 5k e-book right now. Hosted on Acast. See acast.com/privacy for more information.

  1. Running Meditation - Improve Your Mindset to Run Further & Faster

    6 DAYS AGO

    Running Meditation - Improve Your Mindset to Run Further & Faster

    Are you too mindful on your runs? It might be time to dial it back. I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress. Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience. TIMESTAMPS OF WHAT YOU'LL LEARN - [00:00:00] - Introduction and Overview - [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running - [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run - [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm - [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance - [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory - [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance - [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking - [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs - [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run - [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running LINKS & LEARNINGS - The One Percent Better Runner Newsletter - https://dlakecreates.com/news - DLake Runs on Instagram - https://instagram.com/dlakecreates - Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire - Listen, read and learn more here https://dlakecreates.com/mindful Hosted on Acast. See acast.com/privacy for more information.

    12 min
  2. Top 11 Ways To Run Longer & Farther Without Hitting The Wall

    29 OCT

    Top 11 Ways To Run Longer & Farther Without Hitting The Wall

    What if running farther wasn’t about speed, but strategy? In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success. Get your free run farther 1% better each day for 30 days guide here Timestamps & Learnings[00:00] Cavemen and aerobic base[01:39] #1 PRACTICE RUNNING SLOW[02:12] #2 USE THE TALK TEST[03:48] #3 FIND A RACE AND/OR JOIN A CLUB[04:28] 8 MORE KEY STEPS THAT WILL WORK EVEN BETTER[05:19] #4 STRENGTH TRAINING[06:47] #5 FOOTWEAR[08:01] #6 DIET & NUTRITION[09:38] #7 RECOVERY STRATEGIES[11:04] #8 CROSS TRAINING[12:02] #9 TRACK PROGRESS[12:42] #10 FOLLOW THE 10% RULE[13:48] #11 MENTAL STRATEGIES AND DEALING WITH A SETBACK[15:11] FINAL THOUGHTS Links & Learnings Get your free run farther 1% better each day for 30 days guide here The One Percent Better Runner NewsletterEverything You need to know about Base Zone 2 Aerobic Running ToolkitDaren DLake on InstagramJames Dunn on how to run far without tiringRun Strength Training Toolkit5 zone vs 3 zone HR training explainedCan a new or experienced runner out run a bad dietWhy rest, sleep and recovery are so importantMindfulness and getting 1% better each day/month/year Hosted on Acast. See acast.com/privacy for more information.

    56 min
  3. How To Run Fast and Stay in Zone 2 Heart Rate

    22 OCT

    How To Run Fast and Stay in Zone 2 Heart Rate

    Is it possible to run faster with a low heart rate? Here's how it works. Download the free 1% Better runner 30 day plan to run faster with a low heart rate Want to take your running to the next level while avoiding burnout? This will help you. In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease. Timestamps[00:00] - Introduction to the City Marathon Training Group[00:24] - Overview of Zone 2 Training for Endurance[01:05] - Goal Setting: The Maffetone Test[01:30] - Warm-Up Routine and Importance[03:14] - Sliding Into High Zone 2[05:11] - The Progression Pyramid and Its Benefits[07:38] - Understanding Zone 2 Efficiency in Training[09:30] - The Role of Specificity in Training at High Zone 2[13:16] - How Fueling Impacts Long Run Recovery[15:15] - Final Thoughts on the 1% Consistency PrincipleKey IdeasRunning in Zone 2 can improve endurance and speed without risking burnout.A well-structured warm-up is essential to transition smoothly into low-intensity running zones.Combining heart rate and effort levels helps maintain optimal pace throughout long runs.Links & LearningsDownload the free 1% Better runner 30 day plan to run faster with a low heart rate Watch & Read the episode hereMAF Runs explainedNorwegian Method - Jakeb Ingebrigsten’s Double Threshold Training SessionThe One Percent Better Runner NewsletterDLake Runs on Instagram Hosted on Acast. See acast.com/privacy for more information.

    16 min
  4. What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach

    15 OCT

    What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach

    This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level. In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on small, incremental improvements will inspire you to chase after your running goals, one step at a time. Key TakeawaysThe importance of understanding your "why" in running to sustain motivation and achieve goals.Small, incremental gains can yield massive results over time, even for elite runners.Resilience is built by overcoming setbacks and framing challenges as growth opportunities. Sections[00:00] – Introduction: The balance of genetics and lifestyle[00:26] – Roberto’s experience running with YouTubers and top musicians[01:24] – Roberto’s background: Olympic runner, coach, and race pacer[03:08] – Coaching Lil Nas X and other celebrities in their first races[06:02] – Finding the “why” in running and how it shapes training[07:36] – Planning and structuring a training routine with purpose[09:57] – Reflecting on the 2004 Olympics and the challenges faced[13:17] – Lessons from setbacks: Building resilience and perspective[14:45] – Helping others reach their goals: Citizen runners and incremental gains[17:05] – Balancing life, travel, and staying consistent in fitness Links & LearningsWatch and read this episode The One Percent Better Runner NewsletterDLake Runs on InstagramRoberto Mandje InstagramCasey Neistat’s 20+ year sub-3-hour journeyLil Nas X’s first half marathon Hosted on Acast. See acast.com/privacy for more information.

    20 min
  5. Is Running Really Skill or Just Effort?

    8 OCT

    Is Running Really Skill or Just Effort?

    Watch and read this here How do you feel after this sentence; "Running isn’t a real sport because real sports require skill" Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?! In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or running Whether you're a seasoned marathoner or a casual jogger, understanding the balance between technique and hard work can transform your performance. We'll uncover how elite runners optimize their form and improve efficiency and why simply pushing harder might not be enough. Listen on to refine your approach and achieve your personal best, no matter your current level. Timestamps of what you'll learn [00:00] Introduction to the skill vs. effort debate in running[01:20] The importance of re-evaluating your running approach[02:27] Comparing skill and effort in different sports[03:50] Skill-based training: drills and fundamentals[05:20] Analyzing running through the lens of amateurs vs. pros[07:24] Community insights: Effort and skill in developing running form[08:38] Practical advice on balancing effort and skill in your training[10:15] Listener feedback and poll results on skill vs. effort[12:00] The nuanced perspective of running as a skill-based activity[14:50] Closing thoughts and actionable tips for improving your running Links & Learnings Is running a skill that needs to be developed?Remy B Reel on YouTubeThe One Percent Better Runner NewsletterDLake Runs on InstagramWatch & Read this here Hosted on Acast. See acast.com/privacy for more information.

    17 min
  6. How This Overlooked Minimal Run Shoe Does Everything

    2 OCT

    How This Overlooked Minimal Run Shoe Does Everything

    Ever wondered what the perfect running shoe feels like? Let me tell you about mine. In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the philosophy behind KZN RUN gear and why it’s more than just clothing. If you’re looking to optimize your runs, this episode is packed with insights you can apply today. Watch or read this here What You’ll LearnIntroduction to running gear, shoes, and techThe Altra Escalante 3: Why it's the best everyday shoeMy experience with minimalist vs. supportive running shoesTransitioning into new shoes safelyCoosPro Optical Arm Band Heart Rate Monitor: My reviewComparing the CoosPro to chest straps: What's better?The KZN RUN singlet and what makes it stand outKaizen philosophy and improving your runs 1% each day NOTE: I know the Escalante 4's have dropped and I'll be getting those when my 3's wear out. At this pace, it might be a while!  Key ConceptsVersatile Running ShoesAltra Escalante 3 combines support and flexibility for everyday running and lifting.Accurate HR MonitoringThe CoosPro Optical Arm Band is a reliable and affordable alternative to chest straps.Philosophy-Driven GearKZN RUN singlet uses smart design Links & Learnings3 Zone vs 5 Zone Heart Rate Training - Which is best?Altra Esclante 4CoosPo HRM Arm BandKZN RunsThe One Percent Better Runner NewsletterDLake Runs on InstagramWatch or read this here Hosted on Acast. See acast.com/privacy for more information.

    9 min
  7. How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano

    30 SEPT

    How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano

    Want to run your fastest marathon at 60? Here’s how Ron did it. In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals. Notable Quotables "Over the long haul, consistency is what separates the successful.""Hard days hard, easy days easy.""Stay in the fight.""You have to fail a lot in life to learn and grow.""You can’t blame it on anyone but yourself." Key Takeaways Consistency is key to both performance improvement and injury prevention.Recovery days are equally important as hard training days to optimize results.Age is not a barrier to performance, but a reason to stay adaptable and consistent. Timestamps [00:00] Consistency in training separates successful marathoners from the rest.[03:36] Lessons from Ron’s first marathon and overcoming failure.[05:45] "Stay in the fight" – a mindset lesson from Ron’s 30 years of running.[09:18] Why consistency is more important than speed in marathon training.[12:00] The importance of balancing hard days with easy ones.[14:43] Taking ownership of your injuries and performance.[16:33] Why having a long-term view in running is crucial for success.[17:46] Ron’s favorite places to run in New York City.[18:14] Wrapping up Ron’s marathon journey and his running future. Links & Learnings The One Percent Better Runner NewsletterDLake Runs on InstagramRon Romano InstagramAbbot’s World MajorsSydney Marathon Hosted on Acast. See acast.com/privacy for more information.

    19 min
  8. Vo2 Max Explained For Beginner Runners with VDOT Calculator

    24 SEPT

    Vo2 Max Explained For Beginner Runners with VDOT Calculator

    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. Timestamps of what you’ll learn[00:00] - Setting the stage: Interval workout and VO2 max explained[01:29] - Introduction to the VDOT calculator and how it can improve your training[03:55] - Step-by-step guide: How to use the VDOT calculator effectively[06:45] - Common mistakes in VO2 max training and how to avoid them[08:46] - Aerobic vs anaerobic energy systems: The car engine analogy[13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness[17:53] - Understanding the balance between VO2 max, heart rate, and training blocks[23:27] - Favorite VO2 max workouts: 400m intervals and flow states[27:49] - The difference between VO2 max and lactic tolerance sessions[31:50] - Why VO2 max is a useful but not definitive measure of performance Links & LearningsGet the free 30 day plan, checklist and quick start guide here.The One Percent Better Runner NewsletterDLake Runs on InstagramGet the free tool to help you with Vo2 Max in your training here Hosted on Acast. See acast.com/privacy for more information.

    36 min
See All (116)

Trailer

About

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet. Hosted by Daren DLake (Creates) with sometimes co-host Mike Trees (aka Run.NRG on Instagram) and friends We 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, we've spent the last 52+ years reading, watching, studying, talking to experts and doing as much as I could so you don’t have to make the same mistakes as us and be as dope as you can be. Daren is also a ten hour Ironman finishing triathlete and sub-3-hour marathon runner. 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 Want more? Be a part of the squad! Join 1,100 + 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 here for free to receive our free 6 Tips on how to run a fast 5k e-book right now. Hosted on Acast. See acast.com/privacy for more information.

Information

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes and get the latest updates.
Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada