DLake with Trees | Running Tips For Life DLake Creates x Pod Paste

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 can maintain and or lose body fat so you feel light, spry, loose, free? Well, I think I might have actually found that way. Listen on to find out how you can lose and maintain your body fat and more on this episode of DLake Deliberates.
I do a deep dive around the idea that running alone may not be enough to lose body fat. While many people start running with the goal of shedding pounds, the truth is that diet plays a crucial role in achieving and maintaining a healthy weight. I know that while it is possible to outrun a bad diet, it is a challenging feat that most people struggle with.
I present a potential solution for maintaining and losing body fat that I’ve figured out through a lot of trial and error.
Through my own personal experiences as a runner and endurance athlete I offer insights on how to continuously improve run smarter and overall live better as a human.
Major Disclaimer: While this was reviewed and approved by a certified dietician (Jordan Cain) since this is dealing with food and nutrition - this is just for informational and entertainment purposes only - please feel free to disagree with me. I am not your dietician/nutritionist so please consult with a certified one that understands your own personal goals, history and habits to make sure that you get the best outcome.
What You’ll Learn Timestamps
[03:14] Part 1 - What does running a lot look like? The problem
[05:42] Part 2 - What Does Eating a Lot Look Like? The Problem
[09:07] Part 3 - Here's what I did to solve the running too much problem
[11:05] Part 4 - Here’s what I did to solve the eating too much problem
[13:18] - What is a calorie?
[15:09] Seasonal approach to eating.
[16:46] - So can you really out run a bad diet?
Links & Learnings
Watch, read and listen to the whole episode hereJordan Cain Dietician - Gutful Nurtrition on InstagramRunner’s World take - Can you outrun a bad dietWhat is a calorie? VideoDLake Runs InstagramMike Trees InstagramSlow Carb Diet For Runners
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▶️ 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
Runner's World - What are the pros and cons of following a vegan diet as a runner?
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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 you don't live in Australia, you probably may not know that they are now a candidate for the Abbott's World Marathon Major Series, and if chosen, would be the seventh one.
There are so many reasons why this is exciting, and not to mention, I live in Sydney, Australia, I have been for 12 years, so all my running friends from around the world might come and see me versus me going out to see them. While James is a sporting event marketing wizard, he's also deeply involved in the running community here in Sydney, Australia. I literally see him everywhere. So much so that he just won his latest half marathon and posted a super speedy time at one hour and 17 minutes.
We focus on the top three things that new and experienced marathon runners should prioritize but often overlook. Our first point emphasizes the importance of appreciating the experience beyond just tracking time. The Sydney Marathon is highlighted as an example of a race that goes beyond being a mere competition, with its iconic route across the Harbour Bridge and finish line at the Sydney Opera House. Our second point discusses the remarkable growth and success of the Sydney Marathon, which has significantly increased participants. Lastly, insights from the race director, Wayne Lardon, highlight how the event showcases the best runners in the world and inspires people of all ages to take up marathon running.
Timestamps
[00:00:09] Appreciating everything outside your watch.[00:04:15] The app, phenomenal.[00:08:48] Marathon tips for newbies.[00:11:57] Authentic touch points with runners.[00:13:30] Seven plus hour marathons.[00:16:11] Marathon times and respect.[00:19:45] Closing roads for major events.[00:23:29] Frustrations with the marathon.[00:26:26] Guaranteed world major spot in 2025 if you race 2024 Sydney Marathon[00:31:25] Favorite run or workout.[00:34:06] Sydney Marathon's positive impact.
Links & Learnings
Watch on youtube and read quick summary on the blog
James Constantine Instagram
Sydney Marathon
Abbot World Majors
Pont 3
2023 Marathon recap epic video
DLake Instagram


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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.
But where can grey zone runs fit that is in between easy and hard? Listen on to find out more.
We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.
Timestamps of what you'll learn
02:47 Grey Zone Definition04:06 Why should we stay out of the grey zone?08:18 When is it okay to be in the grey zone?14:40 The real problem with the grey zone14:56 Daren’s z4/z5 overtraining issues20:14 Inigi Samelan on z2 training21:02 Mixing up z2 heart rate training
Links & Learnings
Heart rate zones explained - https://www.polar.com/blog/running-heart-rate-zones-basics/ Training in the grey zone : How to avoid the Zone 3 Plateau - https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/ DLake/Daren Instagram - instagram.com/dlakecreates Mike Trees - https://instagram.com/run.nrg Podcast Concept, Production and Marketing BY POD PASTE
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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 sorts
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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 people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.What You Will LearnHow our current training is goingThe concept around how training actually makes you weakerHow, why and when breathing through your mouth vs your nose works best and for what type of runnerThe dangers of nose breathingThe great debate… caffeine or not before a workout?And a few more cool things to help you perform better in training, racing and life!
Links
How much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheetMike Trees Instagram - https://instagram.com/run.nrgDLake Creates Instagram - https://instagram.com/dlakecreates
One Percent Better - SPONSORLike what you're hearing? Want to perform 1% better in your life and training each day?Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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