The 1% Better Runner with DLake

I talk about the benefits and downsides of running in the morning to experience one's own city and community. I reference the movie Vanilla Sky and compare waking up early to seeing a city in a new light.

Listen on to find out why I'm arguing so damn hard.

What you’ll learn (time stamps)

• 01:07 Morning runs and city exploration.
• 03:14 Benefits of early mornings.
• 06:24 Experience the city at night.
• Counterarguments and acknowledges personal preferences and circumstances
• And much more

• DLake on Instagram
• Vanilla Sky Movie Trailer
• What's better: Training in the morning, afternoon or night?

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

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1. 🥵 Late night runs & 8 great recovery foods | Present things you can try right now!
2. 📊Training Updates & What I’m digging | Past things to learn from me
3. 🏃🏽‍♂️Tabata style intervals + Doing Real Work | Future stuff for you to try

If you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – [email protected]

Guess what? In 5 minutes or less, twice a month (ish), I’m saving you 11 years by reading/listening/watching this newsletter. You’re welcome.

Why? Because I already did it. Yes, over the last 11 years, I have scoured the internet figuring out how to *bio-hack and experiment on myself to perform better as I age. (yes, I know ‘hacking’ isn’t a cool word anymore, but you get what I mean).

In my quest to better myself one per cent each day, the time has come to retire “Three Thing Thursday” While dope and fun, new beginnings are happening all the time, and I think One Percent Better summarises what my goal is for you as a reader and myself.

In each newsletter, I’ll present a few dope ideas from the internet or me that, even if you just pick one thing, will be actionable enough that it will alter the trajectory of your training, racing, business, and personal life by just one percent.

I’ll then break each part into The “What, Why, How” framework, which should help make it that much stickier and easier to implement.

Different name, has the same great taste and is information-packed with a dash of fun. #funformative

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In previous war times soldiers were taught to advance cautiously, to stay low and move slowly to avoid enemy fire.

But there were those who charged ahead, ignoring the risks and the warnings. They were the ones who often paid the ultimate price.

Fast forward to our modern personal, work, school and run lives. We face a constant pressure to hurry and rush towards success, and even to ignore the consequences of our actions.

But just like in war, those who charge ahead without thinking can find themselves in dangerous situations.

Listen/watch/read on to find out how to stop running too fast in your races so you can get a best time and more - https://dlakecreates.com/racefast

• 02:28 Starting a race too fast
• 06:45 Anaerobic System Limitations
• 07:23 Pacing in distance running
• 10:42 Marathon pacing strategies
• 13:52 Strengthening the chassis for running
• 17:04 Marathon training tips
• And more!

• Watch us on youtube
• Everything you need to know about run energy systems
• How to pace a 5km perfectly
• Why building a run base is so important (and how to do it)
• DLake Runs Instagram
• Mike Trees Instagram

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

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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Seasons are everywhere in life: Tax season, weather season, fashion season and yes, RUN SEASON.

Like seasons you can’t keep wearing the same Summer clothes in the winter. That aint gonna work. So you gotta switch things and adapt! Just like the clothes in your closet, I’ll teach you how to adapt your eating to support your diff run seasons on this episode.

In this episode of Trees and D-Lake, the hosts discuss how to adapt your eating habits to support your different running seasons. Just like you can't wear the same clothes in summer and winter, you can't eat the same way during different seasons of running.

The hosts share their tips and tricks to help listeners run better and enjoy their sporting lives more. They also talk about how nutrition is subjective and based on the individual.

Language warning: the hosts sometimes use bad words to emphasize their points.

• 02:50 DNA-based dieting
• 03:37 Sports nutrition and clean eating
• 07:14 Low-carb diet philosophy
• 10:36 Low Carb Diets
• 13:53 Low-carb diets and exercise
• 18:23 Exercise as Predictor of longevity
• 21:28 Slow carb diet and cholesterol
• 23:34 Healthy eating habits
• 27:51 Diet vs Exercise debate
• 30:18 Saturated fats and processed food

• Watch us on youtube
• 8 science backed whole-foods for run recovery
• 7 proven supplements to help you recovery better
• Is low-fat or low-carb best for running?
• DLake Runs on Instagram
• Mike Trees on Instagram

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

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.

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

Improving running form is essential for success in any running event or endurance sport. Having good running form can help you run faster, farther, and with less effort. Poor running form can lead to injury, fatigue, and decreased performance.

Unfortunately, many runners focus on the appearance of their running form instead of its efficiency. They want to look like the pros, but they don't consider the fact that the pros have likely been running for years and have developed their own unique and efficient form. It's not about looking good, it's about being efficient and effective.

What you’ll learn (time stamps)

• 02:58 Bad running form, good results.
• 03:28 Unique running styles.
• 07:16 How to stop overstriding.
• 09:28 Running form tips.
• 12:49 My training updates & Growth through imbalance.
• And much more

Links

• Read it all here
• The opposite of perfect running form
• sign up to newsletter for free

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

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This was a wild one I almost didn’t put out. But after editing it and realising there was a lot of great information in here I let it slide.

The reason why I wasn’t feeling it is that I wanted to talk about Vo2max workouts in this. But then I realised halfway through that we should have clearly explained what Vo2 and Vo2max were (they are different btw, and I use them interchangeably)

Do you need to know advanced exercise science to get this? No. But this is a great intro to a bit of the science behind why certain workouts do certain things.

In the future I’ll probably break down each part and go deep and have it as it’s own episode to keep things very simple for everyone but also interesting.

Oh and a random fun fact about Vo2 max - Did you know that a high Vo2 max score correlates with high health, and longevity as you age? Yes, so even more reason to keep doing those intervals and base aerobic runs.

What you’ll learn because I sure as hell learned a lot:

• 03:18 VO2 Max explained.
• 03:52 The difference between Vo2max workouts, Vo2max and Vo2
• 07:39 A great car analogy of aerobic vs anaerobic energy systems - mike has so many
• 15:01 Fat-burning and VO2 Max.
• 15:15 Why the aerobic engine is so damn important
• 22:38 Discipline in VO2 Max training.
• 26:24 Measuring VO2 with heart rate.
• 29:33 VO2 max and running performance.
• 32:19 What to do with all of this
• 33:59 Time as a valuable resource.
• And much more

Links

• Watch us on Youtube
• Jack Daniels Vdot score
• The benefits of interval training
• Lactate Threshold vs Vo2Max explained
• What is vo2max

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

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.

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

Imagine this, you're a pilot in the cockpit of a plane. You have a destination, but the journey is full of unexpected turbulence and challenges. The key to success is staying on course and making small adjustments as needed.

And just like flying a plane, navigating life requires a steady hand and a clear sense of direction. Learn all about cavemen, carbs, and recalibrating your inner GPS voice to make sure that you stay on course and reach your goals all on this episode of D Lake Deliberates.

I cover topics such as cavemen, carbs, and recalibrating your inner GPS voice.

As a sub three-hour marathoner and 10 hour Ironman finisher with over 25 years of experience in endurance sports and distance running, I provide insights and tips for smart runners and endurance athletes to get one per cent better every day and perform amazingly throughout their lives.

What You'll Learn

• 00:16 Navigating life like flying plane
• 05:26 Carbs and paleo
• 06:24 Importance of carbohydrates
• 09:18 Training in the Gray Zone
• 14:18 Exercise replacing alcohol cravings
• 15:25 Time as a precious resource

Sign up now for free and get this in advance

• dlakecreates.substack.com
• dlakecreates.com/news

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Running gels are like stocks in the stock market. Some people swear by them and couldn't imagine training for a marathon without them, while others avoid them at all costs. Like with stocks, it's essential to research and determines what works best for you personally.

We discuss using running gels as a source of energy during long runs or races. Then we emphasize the importance of researching and determining what works best for each runner, as some runners swear by gels while others avoid them altogether.

Rounding into the importance of choosing a gel containing the correct carbohydrate type, such as a glucose polymer or maltodextrin, which has a slower absorption rate and a more sustained energy release.

And last - the importance of experimenting with different amounts of gel and timing of consumption.

For those looking to learn more about running gels, the following articles may be helpful:

• Energy gels : the science explained
• How frequently should you take run gels
• Mike Trees Instagram
• DLake Runs Instagram

• "Gels are easy to transport, easy to consume and they work.”
• "I hate sugary processed foods but I know they help me with performance"
• "Experiment with the amount of gel and timing of consumption to find what works best for you."
• "You can only store about 2000 calories in a marathon, so you need some kind of fuel to get you through it and gels are perfect.”

• Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life
• NRG Coaching - Mike Trees coaching service

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A few episodes back, we talked about four tips when coming back from injury. Now let’s talk about the long and bumpy road to connecting the dots and running your best times once you’ve gotten through that initial injury recovery period.

There are four essential tips that we will walk through;

1. You develop new mental toughness
2. You have something new to track
3. You get to learn the basics (this is a good thing)
4. Follow (good) medical advice

On that last point - we are not doctors, nor do we play any on the internet; please go see a proper sports medicine specialist to diagnose your specific and individual problem. Listen to learn more.

• The running room
• 10 weeks to stronger running app developed by Physio Sam Shearman
• David Goggins - Stay hard
• Mike Trees Instagram
• DLake Runs Instagram

• “Get good medical advice. Some doctors don't like sports and may say "you got injured running, don't do it anymore" - That isn’t good for everyone.”
• “When I got injured I got to go back to the basics which force me to slow down and do other things that I enjoy.”
• “Once you're injured - Don't lose that aerobic base. If you can, just keep moving without pain.”
• “I think my longevity in this sport is because I'm not mentally tough. It makes me not overdo it.”

• Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life
• NRG Coaching - Mike Trees coaching service

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Discover the subtle training differences between the 5k and 10k races. Learn how to improve your 10k time, how training changes for each race, and how to run a fast ultra 50k race. Listen on to find out more.

• Psychologically what is happening to your body in the 5k vs the 10k
• Can training for a 5k and 10k help you to run a fast ultra 50k race
• How your training needs to change from 5k specific to 10k specific work
• And more

• If a XC runner started running ultra marathons, would his 5k , 10k, 50k times start to go up?
• What’s the Difference Between 5K, 10K, and Half Marathon Training?
• Mike Trees Instagram
• DLake Runs Instagram

• New runners set themselves the holy grail of the marathon. They are confusing distance and pace. Are you running the for completion or are you running them to run your fastest?
• Speed work kills... those that don't have it.
• Base training for everything from a 5k to a marathon and even up, the base training is almost the same besides the long run
• To run a fast marathon, you need to run a faster 10k

• NRG Coaching - Mike Trees coaching service
• Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life

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