The 1% Better Runner with DLake

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 here
• Jordan Cain Dietician - Gutful Nurtrition on Instagram
• Runner’s World take - Can you outrun a bad diet
• What is a calorie? Video
• DLake Runs Instagram
• Mike Trees Instagram
• Slow 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!

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.

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.

• 02:47 Grey Zone Definition
• 04:06 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 zone
• 14:56 Daren’s z4/z5 overtraining issues
• 20:14 Inigi Samelan on z2 training
• 21:02 Mixing up z2 heart rate training

• 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

• 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

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Subscribe to free newsletter to get 1% better at https://dlakecreates.com/news

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.

• How our current training is going
• The concept around how training actually makes you weaker
• How, why and when breathing through your mouth vs your nose works best and for what type of runner
• The dangers of nose breathing
• The great debate… caffeine or not before a workout?
• And a few more cool things to help you perform better in training, racing and life!

• 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_sheet
• Mike Trees Instagram - https://instagram.com/run.nrg
• DLake Creates Instagram - https://instagram.com/dlakecreates

• 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

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Sign up for the newsletter at https://dlakecreates.com/news

Watch and read this at https://dlakecreates.com/opbaug23

Running advice to elevate your life: twice a month

What's upcoming:

• 🧡 Threshold tests for different sports | Present Training Tip for you to try right now
• 📊Training Updates & Music hacks | Past things to learn from me
• 🌶 Spicy Slow Tempo Intervals | Future stuff for you to try

Follow me on Instagram - https://instagram.com/dlakecreates

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Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster.

And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out more.

In this episode, Mike gives all of the tips and tricks on running a fast 5k race.

• From - Strength and Conditioning Training
• to Dieting
• to How many and what types of runs you should do each week
• to Time trialing
• to Cross training
• and even touching on the all-important sleep

• 5 obvious racing lessons that will immediately pay off -
• Mike Trees Instagram Post on the 6 tips for the 5k
• Follow Daren DLake on Instagram

• 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

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1. ⌚️ Body Battery & Smart Watches | Present things you can try right now!
2. 📊 Training Updates & What I’m digging | Past things to learn from me
3. 🎲 Group Dice Workouts & Dosages | Future stuff for you to try

You'll be on your way to better performance in five minutes or less. I've spent the last 11 years experimenting with myself to figure out how to improve my performance as I age. Now, I want to share that knowledge with you.

Each newsletter will feature a few ideas from the internet or from me that you can choose to implement.

Heel lock lace and tie your racing shoes tight because we’re about to get loose on the track.

00:29 The power of tiny gains.

03:45 Garmin’s Body battery

06:40 Is your smartwatch lying to you?

11:19 Group dice workouts and dosages.

13:37 Dosage and satisfaction.

• Watch and listen to this here
• Garmin’s Body Battery Explained
• Daren DLake on Instagram

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Question - want to know someone’s priority? Have them show you their calendar.

Better yet, have them show you what they do every night and morning.

You’ll then really see what they value the most.

If you want more consistency in your run training so you can possibly race your best - listen/watch/read on!

• How to make your life fit running and your running fit your life
• There is no perfect routine, just the one that works for you
• Mike’s routine, my routine
• 02:17 Prioritize your routines for success.
• 08:45 Everyone's routine is different.
• 14:41 Train first, balance later.
• 15:05 Know yourself
• and more!

• Watch us on youtube
• The perfect morning run routine
• Atomics Habits Author, James Clear on Tim Ferriss' Podcast (Video & Audio)
• DLake Runs Instagram
• Mike Trees Instagram

Sponsors

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NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com.

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