The 1% Better Runner with DLake

After a long run, it's hard to resist the urge to eat everything in sight, much like how it's hard to resist the pull of a toxic romantic relationship. Just like a long run can leave you feeling exhausted and drained, a toxic relationship can also drain you of your energy and sense of self. And just as a post-run snack can provide a much-needed energy boost, a toxic partner can also temporarily provide a rush of excitement and validation.

Find out how to break the run a lot and eat everything in sight mentality and more.

• Finding out if your body is dehydrated, hungry or tired.
• The power of protein for satiation post run
• Good fats
• Keeping your brain and body busy
• The thin line between over and under fueling
• The benefits of counting calories for a few days
• The 20 min post-meal rule
• Eating whole foods
• and more!

• The best 8 real foods for run recovery
• 11 ways to stop overeating after a workout
• NRG Coaching
• Mike Trees Instagram
• DLake Runs Instagram

• The body often mistakes hunger, thirst and fatigue
• The killer is when you sit down after a run and don't know what to do next, so you eat
• When you start running, you tend to eat more than you've burned
• Some people can eat whatever they want and not gain weight - that is not me.
• The 20 min rule: 20 mins after eating, I ask myself if I'm hungry. If not, don’t eat more.

• 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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When you see a runner with perfect running form, what do you think?

• Damn, they look fast, how can I look like that?
• How efficient are they at injury prevention??
• Is that running form by winning the genetic lottery or did they work at it?
• Do they do drills to look that good?

Well, you might not think those things, but I sure as hell do. Listen on to find out more!

The 4 drills to help you get better run form

• Butt kicks uphill - get foot placed correctly
• high knee uphill - helps with getting knee up to shorten lever and running
• Bounders uphill - help with longer stride length
• Ankling/ankle overs - faster turnover

Links

• Love this learning content? Sign up for our free email newsletter
• Use run form drills and plyometrics to become an injury-free monster
• Dan Lieberman busts exercising myths
• More running drills from strength running (Jason Fitzgerald)
• NRG Coaching
• Mike Trees Instagram
• DLake Runs Instagram

Notable Quotables

• “We do tend to do things we are good at. But we also need to do things we are bad at. Because we are bad at them means we might need to do them more.”
• “While you won't kick your butt in a race butt kicks are great for stability, not landing side to side, uphill adds strength.”

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Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover.

Supplements! They polarise and divide the endurance sports and running community. Some people love em, so people don’t - I personally like them for many reasons and… maybe you should consider them in your recovery routine if you don’t already.

Disclaimer - Take these if you’re healthy and consult with a medical professional. this is all for fun. this doesn’t replace real food. 

• 2:17 | How non-science-based supplements could actually help you, 5:04 | How you can drink too much water and decrease performance, 7:01 | Another reason why Daren likes his supplements, 8:19 | Electrolytes, 10:38 | Vitamin D, 13:44 | Fish Oil/Omega 3 Oils, 18:31 | Glucosamine, 22:07 | Collagen, 26:19 | Creatine, 32:24 | Broccoli Sprouts
• and more!

• What athletes should know about hyponatremia
• Brocolli sprouts and it’s effects on cancer, mortality, aging, brain and behaviour
• Should your marathon drink or fuel contain protein?
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

• Three Thing Thursday - DLake & Trees Newsletter
• NRG Coaching

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

Watch the video and read it all here

Picture this it’s race morningof the race you’ve been training for all year.

you’ve got your race shoes, your race clothes and your race tunes… or do you?

Are you the type that races with music or without it?

Well find out why you maybe should and shouldn’t on this special series called “This Or That” featuring Remy B Reel on Trees & DLake

I teamed up with my content brother from another mother Remy B Reel to make this new style of video podcast glory.

Our main goal is to discuss and showcase both sides to a particularly polarizing topic. This hopefully lets you either see another side or double down on yours which means you can might perform and train just that much better.

The choice is yours because you can get with this… or you can get with that.

Let us know what you think by emailing [email protected] or hitting me up on Instagram

• Does music help you during your running?
• Effects of music and video on perceived exertion during high-intensity exercise
• Watch this on Youtube

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How much thought do you put into what you eat after a run and how well it will help you recover? If you are like the 3 years ago, it wasn’t much more than “Was it easy to get and am I full - okay I'm good”.

Learn about the 8 real foods that you can get anywhere for running recovery.

This is a fun compliment episode to the best supplements for everyday recovery episode that we released a bit ago.

Let’s talk about whole foods… real foods that you can easily find. Not processed packaged foods. Not foods that are seasonal and coming from some part of the world every 6 months. As we are travelling more now for races and training you want to be able to consume them regularly and find them easily.

• How Mike’s 80/20 training transfers over to nutrition also
• Fun facts about colored rice and white potatoes
• New science around the benefits of peanut butter before marathons helps with performance
• 3:03 | Fish
• 7:24 | Protein Shake/Smoothie
• 9:59 | Rice
• 13:57 | Potatoes
• 17:13 | Berries
• 19:21 | Nut Butters
• 22:00 | Salted Nuts
• And much more

• "To perform better through life it’s not about 5 foods a day. It’s about 30 different unprocessed, natural whole foods"
• "It’s not just about eating one food. It’s about eating a a balanced and varied diet for health and fitness gains."
• "New studies show that peanut butter before racing a marathon might help store carbohydrates"
• "Warning: Your stomach isn't a bottomless pit. You can eat too many calories with shakes"

• 30 food choices to help boost recovery
• Should you eat after a run even if you’re not hungry?
• 12 foods every runner should avoid
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

• Three Thing Thursday - DLake & Trees Newsletter
• NRG Coaching

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

This is now on YOUTUBE! Watch and read it all here (if you like to consume your content that way)

Some people run by distance, while others care about how long they’ve been out.

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

We find the answer to all those questions and more in this special series, "This Or That” featuring Remy B Reel on Trees & DLake.

I teamed up with my content brother from another mother, Remy B Reel, to make this new style of video podcast glory.

Our main goal is to discuss and showcase both sides to a particularly polarizing topic. Hopefully, this lets you see another side or double down on yours, which means you might perform and train just that much better.

The choice is yours because you can get with this… or you can get with that.

Features hot takes and angles from guests; Mike Trees, Chanh Nguyen @chanhlemonlime , Eva Ward @lordwardingtoniii , Danny Jamie, and a whole bunch more!

• Runner's World Take on Time v Distance
• Example running schedule of a pro (in time and distance)

Three Thing Thursday - DLake & Trees Newsletter

NRG Coaching

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

AI aka Artificial intelligence is here to help us and not hurt us… for the most part 🙂. One place it wants to help us is with that thing on your wrist that you wear to track your running data.

Find out if your run smartwatch insights and data are lying to you and more on this episode.

• [2:48] What exactly the insights are for each platform/watch
• [6:12] Why you still need a coach along with your smart watch
• [7:12] Why Most Smart Watches don't give you an objective to work towards
• [8:55] Take your smart watch data with a grain of salt
• [9:53] Recovery Times not optimised for everyone and Daren's sum up
• [12:50] Is Vo2 a necessary stastic to run fast?
• [14:11] How do smart watch insights help you run faster?
• What we love about it and don’t like
• Comparing Vo2max to Victoria’s Secret bras and measuring male genitals… yes… this one is fun
• and more!

• "The smartwatches are getting there: but a coach will motivate and limit an athlete better."
• "The problem with smartwatch insights is that they don't give you any input data. You still need a coach."
• "If the metrics motivate you great. If they run your life then stop."
• "You can make yourself very efficient at running and use very little oxygen. Vo2max isn't the only metric."

• I did exactly what my smart watch said for 30 days, here is what happened
• How to make sense of your apple watch Heart Rate Variability (HRV) Data
• The best GPS Sport watches (2021 - DC Rainmaker)
• Can your watch estimate your VO2 Max? (Runner’s World)
• What is Vo2 Max Estimate and how does it work? (Garmin)
• Daren DLake Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

Sponsor: Three Thing Thursday - DLake & Trees Newsletter

Sponsor: NR Coaching

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Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory.

If you’re training for a run or endurance event this place is also called the GREY ZONE.

Most coaches preach to not stay in the grey zone (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model). If you follow the 80/20 rule you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard.

So where then do grey zone runs fit that are in between easy and hard? We’ll attempt to answer that and clear up the confusion of grey zone on this episode.

• [02:09] 3 zone HR model defined
• [04:39] Heart rate vs perceived effort explained
• [07:18] When should you use it and when not?
• [10:39] How to run to feel and not use metrics/data
• [11:40] Episode Summary with a fun car Analogy
• And Much more!

• Easy run heart rate training explained - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/
• Polar: the original fitness tracker and heart rate monitor - https://www.forbes.com/sites/jenniferhicks/2016/02/28/polar-the-original-fitness-tracker-and-heart-rate-monitor/?sh=94c25bd5fe97
• 3 Zone Heart rate intensity explained - https://www.youtube.com/watch?v=NPwyk9B0j-s

• Three Thing Thursday - DLake & Trees Newsletter
• NRG Coaching

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

Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive, but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory.

If you’re training for a run or endurance event, this place is called the GREY ZONE! Most coaches preach to not stay in the grey zone (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model)

If you follow the 80/20 rule, you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard.

So where then do grey zone runs fit that is between easy and hard? We’ll attempt to answer that and clear up the confusion about the grey zone in this episode.

• What the grey zone is
• How to stay out of it
• When the best time to be in this zone is
• A fun story of how I thought I was in the grey zone, but I wasn't
• And much more

• 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

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

There’s a saying - If you don’t know your history, then you are bound to repeat it.

While it’s a stretch, knowing and understanding successful endurance athletes history might just prove to help you perform better in your life.

In this episode we go into the archives and get to hear how Mike Trees got started in his 50 year endurance career (He just turned 60 years old and can still run a 17 min, 5k).

Listen on to find out how to train, race and live with purpose for as long as possible on this episode of Trees of DLake.

[No infographic]

This is part one of a few and we end it the episode right before he goes to University. If you’re feeling this we’ll be releasing more type episodes in the future - let us know on instagram or email [email protected]

• Where Mike is at right now in his fitness, training and racing
• How he got here and the early beginning
• Awesome story about his first race failure and what he learned
• And a lot more!

Would you rather train on time or on distance?

• How & Why I will run faster over the next 10 years - https://dlakecreates.com/run-one-percent-faster/
• Getting into fitness at age 50 and beyond- https://www.marksdailyapple.com/getting-into-fitness-at-age-50-and-beyond
• 6 top tips for running as you get older - https://www.runnersworld.com/training/a20856915/6-tips-for-running-in-your-later-years/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

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