The One Percent Better Runner | DLake, Mike Trees & Friends

Want to make every run feel a little easier? Try this approach for 1% better results.

In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

• [00:00] Introduction to 1% Better Philosophy
• [00:36] Why long-term gains matter more than quick fixes
• [01:12] Beta-alanine: The slow-burn supplement for endurance
• [02:24] How beta alanine reduces muscle fatigue
• [03:49] Managing side effects: Tips for a comfortable dosage
• [05:41] The importance of checking accurate weather forecasts
• [08:12] Why most weather apps aren’t reliable
• [10:27] Tackling fartlek workouts with structure
• [12:33] Effective gear planning based on accurate forecasts
• [13:10] Closing thoughts on long-term commitment in running

1. Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
2. Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
3. Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

• Get your free 1% better 30-day guide to consistency
• Watch and read the full episode here
• DLake Runs on Instagram
• Follow my training on Strava

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Training inconsistently? Here’s how that might be holding back your race goals.

In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [01:09] First Time Meeting Audrey
• [01:45] Barriers to Breaking the 15-Minute Mark
• [02:42] Dynamic Warm-Up Routine Breakdown
• [03:35] Goals and Fitness Priorities
• [04:17] Fun Fuel Choices for Training Days
• [06:06] Learning from Interval Mistakes
• [07:52] Final 400m Interval Push
• [09:02] How to Train for Speed in 800m
• [11:25] Breaking Bad Habits for Consistency

Links For Greatness

• Get your free 1% better 30-day guide to consistency
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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Are you too mindful on your runs? It might be time to dial it back.

I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress.

Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience.

TIMESTAMPS OF WHAT YOU'LL LEARN

- [00:00:00] - Introduction and Overview

- [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running

- [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run

- [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm

- [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance

- [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory

- [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance

- [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking

- [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs

- [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run

- [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running

LINKS & LEARNINGS

- The One Percent Better Runner Newsletter - https://dlakecreates.com/news

- DLake Runs on Instagram - https://instagram.com/dlakecreates

- Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire

- Listen, read and learn more here https://dlakecreates.com/mindful

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What if running farther wasn’t about speed, but strategy?

In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success.

• [00:00] Cavemen and aerobic base
• [01:39] #1 PRACTICE RUNNING SLOW
• [02:12] #2 USE THE TALK TEST
• [03:48] #3 FIND A RACE AND/OR JOIN A CLUB
• [04:28] 8 MORE KEY STEPS THAT WILL WORK EVEN BETTER
• [05:19] #4 STRENGTH TRAINING
• [06:47] #5 FOOTWEAR
• [08:01] #6 DIET & NUTRITION
• [09:38] #7 RECOVERY STRATEGIES
• [11:04] #8 CROSS TRAINING
• [12:02] #9 TRACK PROGRESS
• [12:42] #10 FOLLOW THE 10% RULE
• [13:48] #11 MENTAL STRATEGIES AND DEALING WITH A SETBACK
• [15:11] FINAL THOUGHTS

• Get your free run farther 1% better each day for 30 days guide here
• The One Percent Better Runner Newsletter
• Everything You need to know about Base Zone 2 Aerobic Running Toolkit
• Daren DLake on Instagram
• James Dunn on how to run far without tiring
• Run Strength Training Toolkit
• 5 zone vs 3 zone HR training explained
• Can a new or experienced runner out run a bad diet
• Why rest, sleep and recovery are so important
• Mindfulness and getting 1% better each day/month/year

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Is it possible to run faster with a low heart rate? Here's how it works.

Download the free 1% Better runner 30 day plan to run faster with a low heart rate

Want to take your running to the next level while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.

• [00:00] - Introduction to the City Marathon Training Group
• [00:24] - Overview of Zone 2 Training for Endurance
• [01:05] - Goal Setting: The Maffetone Test
• [01:30] - Warm-Up Routine and Importance
• [03:14] - Sliding Into High Zone 2
• [05:11] - The Progression Pyramid and Its Benefits
• [07:38] - Understanding Zone 2 Efficiency in Training
• [09:30] - The Role of Specificity in Training at High Zone 2
• [13:16] - How Fueling Impacts Long Run Recovery
• [15:15] - Final Thoughts on the 1% Consistency Principle
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1. Running in Zone 2 can improve endurance and speed without risking burnout.
2. A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
3. Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

• Download the free 1% Better runner 30 day plan to run faster with a low heart rate
• Watch & Read the episode here
• MAF Runs explained
• Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.

In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on small, incremental improvements will inspire you to chase after your running goals, one step at a time.

1. The importance of understanding your "why" in running to sustain motivation and achieve goals.
2. Small, incremental gains can yield massive results over time, even for elite runners.
3. Resilience is built by overcoming setbacks and framing challenges as growth opportunities.

• [00:00] – Introduction: The balance of genetics and lifestyle
• [00:26] – Roberto’s experience running with YouTubers and top musicians
• [01:24] – Roberto’s background: Olympic runner, coach, and race pacer
• [03:08] – Coaching Lil Nas X and other celebrities in their first races
• [06:02] – Finding the “why” in running and how it shapes training
• [07:36] – Planning and structuring a training routine with purpose
• [09:57] – Reflecting on the 2004 Olympics and the challenges faced
• [13:17] – Lessons from setbacks: Building resilience and perspective
• [14:45] – Helping others reach their goals: Citizen runners and incremental gains
• [17:05] – Balancing life, travel, and staying consistent in fitness

• Watch and read this episode
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Roberto Mandje Instagram
• Casey Neistat’s 20+ year sub-3-hour journey
• Lil Nas X’s first half marathon

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How do you feel after this sentence;

Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?!

In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or running

Whether you're a seasoned marathoner or a casual jogger, understanding the balance between technique and hard work can transform your performance. We'll uncover how elite runners optimize their form and improve efficiency and why simply pushing harder might not be enough.

Listen on to refine your approach and achieve your personal best, no matter your current level.

• [00:00] Introduction to the skill vs. effort debate in running
• [01:20] The importance of re-evaluating your running approach
• [02:27] Comparing skill and effort in different sports
• [03:50] Skill-based training: drills and fundamentals
• [05:20] Analyzing running through the lens of amateurs vs. pros
• [07:24] Community insights: Effort and skill in developing running form
• [08:38] Practical advice on balancing effort and skill in your training
• [10:15] Listener feedback and poll results on skill vs. effort
• [12:00] The nuanced perspective of running as a skill-based activity
• [14:50] Closing thoughts and actionable tips for improving your running

• Is running a skill that needs to be developed?
• Remy B Reel on YouTube
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch & Read this here

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Ever wondered what the perfect running shoe feels like? Let me tell you about mine.

In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the philosophy behind KZN RUN gear and why it’s more than just clothing. If you’re looking to optimize your runs, this episode is packed with insights you can apply today.

Watch or read this here

• Introduction to running gear, shoes, and tech
• The Altra Escalante 3: Why it's the best everyday shoe
• My experience with minimalist vs. supportive running shoes
• Transitioning into new shoes safely
• CoosPro Optical Arm Band Heart Rate Monitor: My review
• Comparing the CoosPro to chest straps: What's better?
• The KZN RUN singlet and what makes it stand out
• Kaizen philosophy and improving your runs 1% each day

NOTE: I know the Escalante 4's have dropped and I'll be getting those when my 3's wear out. At this pace, it might be a while! 

1. Versatile Running Shoes
2. Altra Escalante 3 combines support and flexibility for everyday running and lifting.
3. Accurate HR Monitoring
4. The CoosPro Optical Arm Band is a reliable and affordable alternative to chest straps.
5. Philosophy-Driven Gear
6. KZN RUN singlet uses smart design

• 3 Zone vs 5 Zone Heart Rate Training - Which is best?
• Altra Esclante 4
• CoosPo HRM Arm Band
• KZN Runs
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch or read this here

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Want to run your fastest marathon at 60? Here’s how Ron did it.

In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals.

Notable Quotables

1. "Over the long haul, consistency is what separates the successful."
2. "Hard days hard, easy days easy."
3. "Stay in the fight."
4. "You have to fail a lot in life to learn and grow."
5. "You can’t blame it on anyone but yourself."

Key Takeaways

1. Consistency is key to both performance improvement and injury prevention.
2. Recovery days are equally important as hard training days to optimize results.
3. Age is not a barrier to performance, but a reason to stay adaptable and consistent.

Timestamps

• [00:00] Consistency in training separates successful marathoners from the rest.
• [03:36] Lessons from Ron’s first marathon and overcoming failure.
• [05:45] "Stay in the fight" – a mindset lesson from Ron’s 30 years of running.
• [09:18] Why consistency is more important than speed in marathon training.
• [12:00] The importance of balancing hard days with easy ones.
• [14:43] Taking ownership of your injuries and performance.
• [16:33] Why having a long-term view in running is crucial for success.
• [17:46] Ron’s favorite places to run in New York City.
• [18:14] Wrapping up Ron’s marathon journey and his running future.

Links & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Ron Romano Instagram
• Abbot’s World Majors
• Sydney Marathon

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Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply.

In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the science behind your workouts to train smarter, not harder.

Get the free 30 day plan, checklist and quick start guide here.

1. [00:00] - Setting the stage: Interval workout and VO2 max explained
2. [01:29] - Introduction to the VDOT calculator and how it can improve your training
3. [03:55] - Step-by-step guide: How to use the VDOT calculator effectively
4. [06:45] - Common mistakes in VO2 max training and how to avoid them
5. [08:46] - Aerobic vs anaerobic energy systems: The car engine analogy
6. [13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness
7. [17:53] - Understanding the balance between VO2 max, heart rate, and training blocks
8. [23:27] - Favorite VO2 max workouts: 400m intervals and flow states
9. [27:49] - The difference between VO2 max and lactic tolerance sessions
10. [31:50] - Why VO2 max is a useful but not definitive measure of performance

• Get the free 30 day plan, checklist and quick start guide here.
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Get the free tool to help you with Vo2 Max in your training here

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