The 1% Better Runner with DLake

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!

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

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

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The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes)

Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners.

• [00:00] Introduction to tempo runs and their importance in training.
• [02:09] Understanding the role of tempo runs in base training and race preparation.
• [04:06] Exploring the relationship between tempo runs and the gray zone.
• [06:06] Implementing different paced tempo runs for specific race goals.
• [07:11] Importance of tempo runs for different race distances.
• [08:30] Delving into the science behind lactate and the glycolytic system.
• [10:08] Debunking myths about lactate and lactic acid in running.
• [13:02] Personal insights on slow, medium, and fast tempo runs.
• [16:19] The impact of tempo runs on glycogen depletion and recovery.
• [20:47] Understanding when to avoid tempo runs for optimal performance.

• Watch & Read this here
• Trainright - Lactate threshold and how cyclists train it
• What is a tempo run and why you should add them to your training - Marathon Handbook
• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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

Ever wondered how the pros manage running injuries? Find out in this episode!

Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.

You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why.

• [00:01] - Introduction to runner's knee and injury prevention
• [02:32] - Case Study 1: Diagnosis and immediate treatment strategies for runner’s knee
• [03:54] - Incorporating strength training in early treatment
• [06:09] - Detailed discussion on gait retraining for runners
• [09:41] - Case study 2: Iliotibial band syndrome diagnosis and treatment
• [12:39] - Ongoing management and prevention of ITB syndrome
• [16:18] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes
• [19:50] - Concentric vs Eccentric
• [24:00] - Long-term strategies and personal insights on managing Achilles issues
• [27:39] - Closing thoughts and additional resources for runners

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• Top 10 tips of managing running injuries
• 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!

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

• [00:00] Introduction to the debate: extreme cold vs. extreme heat.
• [01:17] Discussion on the polarizing topic of training in extreme temperatures.
• [02:23] Factors to consider in extreme cold and extreme heat running.
• [06:47] Poll responses and community opinions on cold vs. hot weather running.
• [08:08] Personal perspectives on running in extreme temperatures.
• [09:10] Tips for staying safe and hydrated in extreme heat or cold.
• [10:06] Encouragement to subscribe and engage with the podcast content.
• [11:02] Judge's verdict on extreme cold vs. extreme heat for running.
• [13:00] Comparison of challenges in extreme cold and extreme heat running.

• Reddit - Would you rather run in the cold or heat
• Benefits of running in the cold outweigh warm weather running
• Unveiling the surprising benefits of running in hot weather
• Watch & Read it all here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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

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 marathon
• Why ai could help coaches do better quality work with runners
• Where ai could actually help runners better than human coaches in the future with the all of the data it has
• The downsides of Chat GTP and ai in general getting things wrong
• and more

• [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

• NRG Coaching Services for runners
• Your smartwatch might be lying to you
• Peer reviewed research paper on ChatGPT training plans being rated by professional run coaches
• How to create a free marathon AI training plan from Chat GPT
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Mike Trees aka Run.NRG on Instagram

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

If 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.

• The five different exercises
• Split Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg Raise
• What they are
• Why they are important
• How to do them
• example sets
• and more!

• [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.

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The 7 movements you need to master as a runner
• 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!

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

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 & Flexibility
• Evening Habit Formation & Flexibility
• Combining Morning and Evening Routines with Afternoon Considerations
• And more

All so that you can become one percent better in your training, racing and life.

• [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?!

• When is the best time of day to run
• Morning vs Noon vs Evening
• 24 Hours in the life of a hormone: what time is the right time for pituitary function test?
• DLake Instagram - https://instagram.com/dlakecreates
• Remy B reel Youtube - https://www.youtube.com/c/RemyBReel
• Remy B Reel Instagram - https://www.instagram.com/_mr1derful/

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

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.

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