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.

1. The importance of understanding your "why" in running to sustain motivation and achieve goals.
2. Small, incremental gains can yield massive results over time, even for elite runners.
3. Resilience is built by overcoming setbacks and framing challenges as growth opportunities.

• [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

• Watch and read this episode
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Roberto Mandje Instagram
• Casey Neistat’s 20+ year sub-3-hour journey
• Lil Nas X’s first half marathon

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How do you feel after this sentence;

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.

• [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

• Is running a skill that needs to be developed?
• Remy B Reel on YouTube
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch & Read this here

Hosted on Acast. See acast.com/privacy for more information.

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

• Introduction to running gear, shoes, and tech
• The Altra Escalante 3: Why it's the best everyday shoe
• My experience with minimalist vs. supportive running shoes
• Transitioning into new shoes safely
• CoosPro Optical Arm Band Heart Rate Monitor: My review
• Comparing the CoosPro to chest straps: What's better?
• The KZN RUN singlet and what makes it stand out
• Kaizen 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! 

1. Versatile Running Shoes
2. Altra Escalante 3 combines support and flexibility for everyday running and lifting.
3. Accurate HR Monitoring
4. The CoosPro Optical Arm Band is a reliable and affordable alternative to chest straps.
5. Philosophy-Driven Gear
6. KZN RUN singlet uses smart design

• 3 Zone vs 5 Zone Heart Rate Training - Which is best?
• Altra Esclante 4
• CoosPo HRM Arm Band
• KZN Runs
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch or read this here

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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

1. "Over the long haul, consistency is what separates the successful."
2. "Hard days hard, easy days easy."
3. "Stay in the fight."
4. "You have to fail a lot in life to learn and grow."
5. "You can’t blame it on anyone but yourself."

Key Takeaways

1. Consistency is key to both performance improvement and injury prevention.
2. Recovery days are equally important as hard training days to optimize results.
3. 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 Newsletter
• DLake Runs on Instagram
• Ron Romano Instagram
• Abbot’s World Majors
• Sydney Marathon

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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.

1. [00:00] - Setting the stage: Interval workout and VO2 max explained
2. [01:29] - Introduction to the VDOT calculator and how it can improve your training
3. [03:55] - Step-by-step guide: How to use the VDOT calculator effectively
4. [06:45] - Common mistakes in VO2 max training and how to avoid them
5. [08:46] - Aerobic vs anaerobic energy systems: The car engine analogy
6. [13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness
7. [17:53] - Understanding the balance between VO2 max, heart rate, and training blocks
8. [23:27] - Favorite VO2 max workouts: 400m intervals and flow states
9. [27:49] - The difference between VO2 max and lactic tolerance sessions
10. [31:50] - Why VO2 max is a useful but not definitive measure of performance

• Get the free 30 day plan, checklist and quick start guide here.
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Get the free tool to help you with Vo2 Max in your training here

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The following African proverb is cliche, but cliche for a reason

In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social energy, understanding how these approaches impact your performance can revolutionize your running routine.

Listen on to refine your approach and achieve your personal best, no matter your current level.

• [00:00] Introduction to the group vs. solo running debate
• [01:11] Exploring the pros and cons of both training styles
• [02:46] Why solo running might be the best for time management
• [05:33] The power of group training for motivation and accountability
• [08:24] Poll results: What do runners prefer—solo or group?
• [09:26] Community feedback on group vs. solo running
• [10:00] Personal stories from runners on their preferred training style
• [12:00] Benefits of group training from an experienced runner’s perspective
• [14:09] Safety considerations for solo runners
• [15:02] Final verdict: Group or solo running—what's best for you?

• Runner’s World - group vs solo training
• Reddit Thread - Group vs Solo training
• Watch and read this here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Remy B reel on YouTube

Hosted on Acast. See acast.com/privacy for more information.

Ever wonder how just 1% better daily can transform your running journey?

In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life.

You’ll discover how to pick the right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance.

The goal? To make running not just about finishing faster but about sustaining a lifelong journey of improvement—one small win at a time.

• [00:00] - Introduction to the 1% Better Journey: Why small changes lead to big results.
• [00:48] - The Three Reasons I Started Running: Biohacking, mindfulness, and chasing a feeling.
• [02:20] - Cal Newport's Compound Growth Theory and How It Applies to Running.
• [03:10] - Lessons from the 800m Track Days: How to build endurance and speed.
• [04:02] - The Mindful Runner: Balancing meditation and movement for better performance.
• [05:17] - The 1% Better Formula Explained: Belief, focus, and patience in practice.
• [05:39] - Why the Marathon Isn't for Me: Choosing the right race to avoid burnout.
• [06:32] - DIY Races and the Power of Flexibility: How to stay committed even when life gets in the way.
• [07:25] - Year-by-Year Recap: The highs, lows, and lessons from each race.
• [09:45] - Final Reflections: Why slow growth is the most powerful growth for runners.

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• The last 7 years of half marathon results
• How to master the art of continuous improvement - James Clear
• Steve Prefontaine without Limits
• Check my strava and follow me for more inspiration and movitation

Hosted on Acast. See acast.com/privacy for more information.

Watch & Read This Here

Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.

In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.

This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.

• [00:00] Importance of the 12x400s workout and its benefits
• [00:03:12] Description of the workout and its purpose in training
• [00:06:31] Discussion on the intensity and pace variations of the workout
• [00:08:41] Using heart rate as a guide for the workout
• [00:12:16] Importance of perceived exertion and pacing during the workout
• [00:14:04] Importance of rest intervals in the workout
• [00:17:54] Discussion on using heart rate as a governor during the workout
• [00:19:46] Differentiating between threshold and tempo workouts
• [00:22:42] Variations and downsides of the 12x400s workout
• [00:27:01] Summary and conclusion of the episode

• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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This is the toolkit that you need to understand everything about strength training so you can perform your best.

Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed.

In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running.

• Definitions of things you hear around strength training that might be confusing
• tendinopathy vs tendinitis
• eccentrics vs isometrics vs concentric and when to do them
• Why is strength training now the new bees knees when 50 years ago not too many runners were doing this
• Why do you think some if not most runners avoid strength training?
• Pain during workouts and after doms- how much is okay
• A bunch more!

• [00:00] - Introduction: The Importance of Strength Training for Runners
• [01:18] - Understanding Tendinopathy vs. Tendinitis: What Runners Need to Know
• [03:34] - Breaking Down Muscle, Tendon, and Bone Strength
• [05:01] - Debunking Myths: Why Tendinitis Is Outdated
• [06:44] - The Role of Eccentric Training in Running
• [09:15] - Hypertrophy and Muscle Endurance: Tailoring Strength Training for Runners
• [12:21] - General Strength vs. Maximal Strength: What’s Best for Runners?
• [17:19] - Introducing the 10W2S App: Strength Training Made Simple
• [21:23] - Optimal Timing for Strength Training Relative to Running
• [31:44] - Pre-Race Strength Training: How to Taper Correctly

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The ultimate strength training guide for runners
• 10W2S on Instagram
• DLake Runs on Instagram

DLake 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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Curious if you're using the best method for your training? Find out now!

At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?

Is there another thing that you might not know about that could be even better?

Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more.

Timestamps of what you'll learn

• Introduction and Overview of Metrics - [00:00]
• Exploring the Benefits of Training by Pace - [02:24]
• Heart Rate Training: Pros and Cons - [03:26]
• Understanding Effort-Based Training - [04:41]
• Introduction to Power Training for Runners - [05:51]
• Combining Metrics for Optimal Training - [06:43]
• Real-World Examples and Personal Experiences - [09:07]
• Community Polls and Insights on Preferred Metrics - [10:07]
• Advanced Strategies: The Triangle of Intelligence - [13:30]

Links & Learnings

• Remy B reel on YouTube
• Fix your run blog - should I train by pace, feel or heart rate?
• Kofuzi YouTube on if you should train by pace, effort or heart rate
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Read and watch this here

Hosted on Acast. See acast.com/privacy for more information.