The One Percent Better Runner | DLake, Mike Trees & Friends DLake Creates x Pod Paste

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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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 to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights.
Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life.
And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better.
Let’s Go!
Timestamps
[00:00:00] - Introduction to Run Commuting
[00:01:42] - Season Two of This or That Begins
[00:02:11] - Run Commute vs. Bike Commute Debate
[00:04:10] - Logistics of Run Commuting
[00:05:02] - Dressing for Run Commuting
[00:06:05] - Argument for Bike Commuting
[00:10:15] - Instagram Poll Results
[00:12:23] - Community Feedback on Commuting
[00:13:17] - The Bigger Picture of Sustainable Commuting
[00:17:34] - Final Thoughts on Traffic and Commuting

Links & Learnings
The rules of run commuting by runner's world
Tracksmith's guide to utility running
DLake on Instagram
Remy B Reel on YouTube
Stacey Runs on Instagram
Mike Trees | Run.NRG on Instagram

SponsorsMagic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlakeDLake One Percent Better Newsletter
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