The 1% Better Runner with DLake

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 injuries
• Generally more bounce
• Develop that extra gear in your running
• Become more efficient so your easy runs are close to the same speed as your more intense sessions
• Develop 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.

• [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

• The difference between speed strength and strength speed
• Testing tools: GymAware & Vald Performance ForceDecks
• Huberman Labs Guest Series with Dr. Andy Galpin
• NCBI Study on strength training and running
• Axis Performance Labs in Sydney
• DLake on Instagram

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

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!

1. Ignore pain: if it hurts stop
2. Skip your warm-up/cool down
3. Never stretch
4. Expect a Personal best/personal record at every race
5. Follow a training plan to the letter..... you must be flexible as we all have good days and bad days
6. Start off a race too fast. You should aim for negative splits
7. Not rest enough
8. Go too hard on easy days
9. Put off your recovery meal. Try and eat something within 30 mins of finishing training
10. Obsess 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 training
• Then get into the core of this episode - The 10 Things Runner's Should Never Do
• Then end it with our episode question - Should you wear super shoes as much or as little as possible?

• 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-stop
• Why sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
• Suggested episode to listen to next: 6 Tips to run your best 5k race
• Podcast Concept, Production and Marketing BY POD PASTE 

• Magic 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.

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

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

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

• Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake
• DLake One Percent Better Newsletter

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

As a runner or even in your career/school life you work hard you get the results.

From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need. 

We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better.

Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter. 

Let’s Go…

- [00:00:21] Law of Diminishing Returns

- [00:00:43] Debunking Myths in Training

- [00:01:05] The Sweet Spot for Daily Running

- [00:02:08] Risks of High-Mileage Running

- [00:02:29] Non-Linear Outcomes in Training

- [00:03:00] Training for a Marathon

- [00:03:42] Risk vs. Reward in Running

- [00:04:35] Optimal Training Frequency

- [00:05:07] The Theory of Diminishing Returns

- [00:06:00] Marginal Gains in Training

- [00:07:03] The Evolution of Productivity

- [00:08:49] Harnessing Energy Efficiently

- [00:09:10] The Journey to Better Training

- [00:13:23] Discussion on Training Load

- [00:14:05] Finding the Optimal Training Amount

- [00:16:15] Why Professional Runners Don't Overtrain

- [00:18:02] The Importance of Smart Training

- [00:19:10] The Best Training is Current Training

- [00:20:10] The Optimal Amount of Stress on the Body

- [00:23:20] The Debate on Less vs. More in Training

- [00:24:26] Conclusion and Thanks

• Effects of Running-Specific Strength Training, Endurance Training...
• The most powerful way to think for endurance sport and distance runners
• When I finally won my first 5k race
• Sweet Spot In Life
• Mark Manson on why Working Harder is Not the answer

• Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake
• DLake One Percent Better Newsletter

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

Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life.

Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level.

• [00:01:16] - Running as a Daily Habit for Improvement
• [00:03:02] - New Year's Eve in Sydney and Consistency in Habits
• [00:04:36] - Stacey's Take on Healthy, Wealthy, and Wise
• [00:05:07] - Darren's Content Strategy and Long Game
• [00:06:45] - Consistency in Running and Other Aspects of Life
• [00:08:21] - The Importance of Staying Above the Productivity Line
• [00:09:39] - Darren's Content Creation and Repurposing Strategy
• [00:11:49] - Viewer Challenge: Tiny Consistent Steps Towards Goals
• [00:12:30] - Closing Remarks

Links & Learnings

• Follow Stacey on Instagram
• DLake Runs Instagram
• Listen to Podcast Audio Conversation On Your Next Workout
• Watch Video Conversation
• Where Healthy, Wealthy, Wise came from
• The one percent better each day rule explained by James Clear

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

Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually worked on my form.

In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference.

• 09:38 Good running from vs. good running economy
• 12:19 Posture
• 13:44 Foot plant
• 18:37 Stride length
• 22:55 Arm swing
• 25:16 Cadence
• 27:51 How to improve your cadence
• 29:50 Core
• 32:00 Summing it all up

• Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/
• 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/
• What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4
• Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/
• Podcast Concept, Production and Marketing BY POD PASTE

• Like 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

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

Get 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/news

If you want to save 25 years of embarrassing run failures and mistakes, please keep reading (or watch or listen to it here).

I decided to return in time to one year ago and finally finish that list of those 40 things about running that I wish I had known 25 years back.

In part one, some epic stuff was said, and even more epic failures were done. But with part two, I really wanted to dig deep into more of the mental stuff I’ve learned and the physical. I also got through those first 13 things and said to myself, “Sh*t, this is getting way too long; let me break this up into three parts before I bore these kind folks that took the precious time to read this thing.”

So I present part two, 16 more things I wish I had known 25 years back to the world. (If you’re keeping score at home, that’s 29 things in total. Part three should wrap it all up, and I’ve learned a lot about this long listicle-formatted newsletter… never again… I think.)

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

Most runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out.

But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age?

Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates.

[01:23] What this won’t be about

[01:46] What this will be about

[05:16] The story of the marathon

[06:47] Feelings do and will always matter over everything

[07:12] Why feet and shoe choice are so important as you age.

[09:47] The importance of feet and running.

[10:18] Heel Drop Explained

[14:47] Using the right shoes for the right job - Mike Trees

[15:59] The Great Orthotics Debate

[17:36] Closing Thoughts

• DLake Instagram
• DLake Youtube
• Balmain Sports Medicine
• JP Gloria on Youtube about Heel Drop
• Orthotics debate

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

We are now on Youtube! Watch and/or read it here (if you like to consume your content like that)

Are you a short and sweet type of person or do you like to go until you drop?

Who’s wrong? Who’s right? What do you do? Does it even matter?

This debate has been around for as long as running has existed. In this podcast, we'll dive into the debate and see if we can help you choose (or validate your side of things)

00:09 Doing one fast vs one hundred.

04:44 Running preferences and motivations.

07:31 Backyard ultras is

10:18 Running ultra-marathons and strategy.

14:47 The tortoise and the hare.

Running Faster vs. Running Longer, Fitness and Cardio Benefits

✅ Follow DLake on Instagram https://instagram.com/dlakecreates

✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/

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

Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts.  --- Learn it all on this episode.

• 08:30 What’s base training?
• 09:44 Doing meaningful training as endurance athletes
• 15:06 Why you should not discount the aerobic base stage
• 17:43 Base training and oxygen use
• 19:38 The benefits of mitochondria and capillary development
• 23:54 Calculating your maximum heart rate
• 27:11 The five-zone heartbeat models to train in
• 29:57 Base training plus strength and conditioning
• 37:20 Cooldown: Pace or perceived exertion?
• 39:48 Novice runners mistakes when running
• 43:49 Doing body checks when running

• Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans
• There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/
• The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

• Like 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

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