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

Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!
In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land. They tailor training to the oscillation of life—your feelings, your crazy schedule, the things you don't even think to quantify. So, in this digital age, what's a runner to do? Jump on the bandwagon of Team AI, or stick with the experience and wisdom of a personalized training plan? Let's find out which is best.
In this episode we’ll find out;
Can someone speed interval work their way to a fast half marathonWhy ai could help coaches do better quality work with runnersWhere ai could actually help runners better than human coaches in the future with the all of the data it hasThe downsides of Chat GTP and ai in general getting things wrongand more
Timestamps
[00:00] Introduction to the AI vs. Human coaching debate[05:15] Case study: 22-year-old male sprinter transitioning to a half marathon[12:34] Analysis of the training plan for the young male runner[20:00] Insights on the limitations and benefits of AI in running coaching[23:04] Case study: 50-year-old female runner aiming for a sub-four-hour marathon[30:59] Evaluation of the training plan for the mature female runner[33:22] Comparison of AI-generated plans and human coaching strategies[34:34] Discussion on the importance of holistic training approaches[37:23] Key takeaways on leveraging AI in running training[39:00] Closing remarks and acknowledgments
Links & Learnings
NRG Coaching Services for runnersYour smartwatch might be lying to youPeer reviewed research paper on ChatGPT training plans being rated by professional run coachesHow to create a free marathon AI training plan from Chat GPTThe One Percent Better Runner NewsletterDLake Runs on InstagramMike Trees aka Run.NRG on Instagram


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Watch and Read This Episode HereIf 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 LearnThe five different exercisesSplit Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg RaiseWhat they areWhy they are importantHow to do themexample setsand more!
Time Stamps[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.
Links & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereThe 7 movements you need to master as a runner10W2S on InstagramDLake Runs on InstagramSponsorDLake 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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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 & FlexibilityEvening Habit Formation & FlexibilityCombining Morning and Evening Routines with Afternoon ConsiderationsAnd more
All so that you can become one percent better in your training, racing and life.

Timestamps [00:00:00] - Introduction to Morning vs. Evening Training Debate [00:02:30] - Why Remy likes Evening best [00:04:59] - Why Daren likes Mornings and thinks it's the best [00:08:21 ]- Polls and Reactions [00:09:14] - Community Responses: From Mike Trees (run.nrg) and friends [00:10:14] - Laura McGreen Tells us who is right and wrong [00:13:39] - Can Daren and Remy be convinced otherwise?!

Links & Learnings
When is the best time of day to runMorning vs Noon vs Evening24 Hours in the life of a hormone: what time is the right time for pituitary function test?DLake Instagram - https://instagram.com/dlakecreatesRemy B reel Youtube - https://www.youtube.com/c/RemyBReelRemy B Reel Instagram - https://www.instagram.com/_mr1derful/
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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.
Tik Tok
YouTube
Instagram

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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)
Become more resilient so you have less niggling injuriesGenerally more bounceDevelop that extra gear in your runningBecome more efficient so your easy runs are close to the same speed as your more intense sessionsDevelop your secret weapon at the end of races — speed reserve (more on that later)And overall take your training to the next level.Yes, that’s a big promise so let’s see if I can deliver.
Timestamps
[00:01:15] - The Benefits of Resistance Training for Runners[00:03:13] - Speed Strength vs. Strength Speed Explained[00:04:16] - The Role of Power in Distance Running[00:04:47] - My Resistance Training Revelation[00:05:19] - Introducing the Experts at Axis Performance Labs[00:07:34] - What This Episode Is Not About[00:10:11] - Defining Power and Speed in Athletic Performance[00:11:03] - Why Speed Reserve is your secret weapon[00:11:36] - Differentiating Between Power, Speed, Strength, and Hypertrophy[00:12:29] - Why an Objective Sports Professional is Crucial[00:13:53] - My First Assessment and Baseline Testing[00:16:09] - The Training Plan in Action and Progression[00:17:01] - Reassessment and Results After 10 Weeks[00:18:31] - The Future of My Training and Its Impact on Running[00:22:49] - The 2 reasons why runners don’t like to do resistance training[00:26:33] - Why Axis does the type of testing for power, force and strength[00:30:21] - Why Axis choose this specific training plan for me
Links & Learnings
The difference between speed strength and strength speedTesting tools: GymAware & Vald Performance ForceDecksHuberman Labs Guest Series with Dr. Andy GalpinNCBI Study on strength training and runningAxis Performance Labs in SydneyDLake on Instagram



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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!

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 
SponsorsMagic Mind Nootropic Supplement - Get up to 56% off for the month of February now with code "Dlake20"The OPB Runner (Formerly DLake Runs Newsletter Formerly Three Thing Thursday) - Sign up for free to get deep tips and tricks delivered to your inbox.
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