Share
The 1% Better Runner | DLake, Mike Trees & Friends
Helping self-coached runners improve 1% daily with habits that fuel success in life
Latest episode
17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)
53:29|Your race performance can be 90% decided before you even cross the start line. Here’s how.You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.Stick around for a free training plan and checklist to apply everything we cover today.[00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)[00:01:37] Critical Warning Before You Use These Tips🔹 Race Day Tools & Tactics[00:04:54] Caffeine: How to Use It for Race Performance[00:07:35] Race Predictor Test: Know Your Fitness Level[00:09:37] Taper: The Right Way to Peak on Race Day[00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer[00:13:04] Resistance Band Routine for Strength & Injury Prevention🔹 More Race Day Strategies[00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration[00:18:23] Nutrition: Fueling Your Body for the Best Performance[00:21:12] Creatine for Runners: The Science Behind It[00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits[00:26:36] Beetroot Juice: The Endurance-Boosting Supplement[00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance?[00:31:47] Spirulina: Antioxidants for Recovery & Longevity[00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance[00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners[00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement[00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races[00:43:40] Sauna: The Science of Heat Training for Performance Gains[00:47:54] More Warnings – What to Watch Out for[00:49:53] The Finish Line: Consistency & Habit Traps to AvoidLinks📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkitFollow DLake Runs on Instagram - instagram.com/dlakecreatesFollow DLake Runs on Strava - strava.com/athletes/120507Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothingng✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20Go here to get all of the studies and future learnings
More episodes
View all episodes
Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time?
14:30|Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out.Timestamps[00:00] Introduction: Can you train for speed and endurance at the same time?[02:08] Balancing aerobic and anaerobic fitness: Myth or reality?[04:27] Simplifying aerobic vs. anaerobic energy systems for runners.[06:08] Explaining lactic buildup and its effect on performance.[08:34] Common issues with tracking metrics and gadgets.[10:00] Why setting goals is critical before diving into data.[11:45] The problem with relying on smartwatch metrics for training.[12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.Key TakeawaysBalancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.The Gray Zone Explained: Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.Links & Learnings📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/easyrunningFollow me on Instagram - https://instagram.com/dlakecreatesFollow Mike Trees on Instagram - https://instagram.com/run.nrgFollow me on Strava - https://www.strava.com/athletes/120507IMAT Heart Rate https://dlakecreates.com/imatMaffetone 180 Formula https://dlakecreates.com/maf
David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running?
29:33|How do you know if you’re pushing too hard—or not hard enough?David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.Key TakeawaysMental toughness is valuable, but overtraining can lead to burnout and injuries.Rest and recovery are just as important as pushing hard in training.Every runner needs to find their own balance between discipline and sustainability.Timestamps[00:00] – The big debate: Is David Goggins good or bad for runners?[02:30] – Why some runners thrive under his mindset[05:10] – The paradox of suffering vs. enjoying running[08:45] – The dangers of always pushing to the limit[12:00] – Real-life consequences of overtraining[15:20] – How elite runners balance toughness and recovery[18:40] – What everyday runners can take from Goggins’ approach[21:50] – The surprising way Goggins started his public speaking career[25:30] – The role of AI in running training plans[28:00] – Final thoughts: How should YOU approach hard training?Links & Future Learnings📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree🎧 Listen, read and learn more here https://dlakecreates.com/tot-gogginsDavid Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VYDavid Goggins Books - https://davidgoggins.com/book/Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllAAll other This or That Episodes - https://dlakecreates.com/totDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/12050
The Hidden Flaws in Your Running Metrics (and What to Do Instead)
06:51|Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong.Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence.Timestamps[00:00] Introduction: The biggest issue runners face with their metrics.[01:18] A little knowledge is dangerous: Why understanding the bigger picture matters.[02:10] Defining your goals: The key to successful training without confusion.[03:00] Fitting running into your life: Balancing training with personal commitments.[03:45] Avoiding injuries: Why sustainable training patterns are essential.[04:20] Gadgets overload: When runners rely too much on data and metrics.[04:50] The truth about smartwatches: Misleading VO2 max and other flawed metrics.[05:30] Heart rate tracking: The one metric that truly matters for progress.Key Takeaways1. Set Clear Goals Before Using MetricsMetrics are meaningless without clear, realistic goals. Start by defining what you want to achieve—whether it’s running for fun, completing a marathon, or improving your speed.2. Avoid Overloading on DataBeginners should prioritize sustainable training patterns over diving into complex metrics. Running consistently without injury is more important than focusing on gadgets.3. Understand Metrics and Their LimitationsMany smartwatch metrics, like VO2 max, can be misleading. Focus on heart rate as a foundational metric and incorporate other data only when it aligns with your progress.Links & Learnings📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/easyrunningFollow me on Instagram - https://instagram.com/dlakecreatesFollow Mike Trees on Instagram - https://instagram.com/run.nrgFollow me on Strava - https://www.strava.com/athletes/120507IMAT Heart Rate https://dlakecreates.com/imatMaffetone 180 Formula https://dlakecreates.com/maf
Run Faster on a Budget: 6 Tips To Save Big On Gear
11:16|I learned the hard way that buying the latest shoe doesn’t replace real training.I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.Key TakeawaysFancy running gear can help but won’t replace consistency and smart training habits.Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.Small, daily improvements in technique and mindset deliver long-term results.Timestamps[00:00] Intro to Gear Obsession[00:59] Why Fancy Shoes Feel Overrated[02:10] The Real Power of 1% Improvements[03:18] Showing Two Favorite Shoes[04:14] Breaking Down Essential Running Gear[05:48] When Tech Becomes a Distraction[07:02] Free Cheat Sheet for Minimalist Gear[08:10] The 1% Better Runner Framework[09:15] The Truth About Shiny Gadgets[10:18] Wrapping Up and Final ThoughtsLinks & Future Learnings📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/gearfre🎧 Listen, read and learn more here https://dlakecreates.com/gearDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing
28. This Common Marathon Training Mistake Could Be Holding You Back | Nate
15:43||Season 7, Ep. 28What does a smarter marathon training plan actually look like?"When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner’s aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you’re self-coached or just seeking better guidance, this episode will reshape the way you think about training.Timestamps00:00:00 Introduction00:01:10 Meet the Runner00:03:00 Analyzing the Training Plan00:05:00 Problems with VO2 Max Workouts00:08:00 IT Band Pain Explained00:09:19 The Cross-Training Solution00:11:33 Adjusting Training Expectations00:13:45 Strength Training for Injury Prevention00:14:50 Delayed Gratification for Marathon Success00:16:30 Next Steps for a Smarter Marathon PlanLinks & Future LearningsFix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-mHow to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFpHow to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/nateNate on Instagram - https://www.instagram.com/nate_word/Instagram - https://instagram.com/dlakecreatesStrava https://www.strava.com/athletes/120507
How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey
20:02|Imagine crushing your marathon goal with one simple daily habit that you do over and over.In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you’re chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed.Key TakeawaysSmall daily habits and persistence can create massive progress over time.Enjoying the process is key to long-term success in running and life.Balancing excellence and “good enough” helps overcome perfectionism and get results.Timestamps[00:00] Introducing Adam’s marathon journey.[00:17] The role of persistence in running and podcasting.[01:12] What progress over perfection really means.[04:49] The power of 1% daily improvements.[06:36] Balancing quality and “good enough.”[09:12] Lessons learned from running a business and marathons.[12:14] Focusing on inputs vs. outcomes in success.[14:31] Advice for new marathon runners.[16:42] Why it’s about who you become, not the journey or destination.[18:38] Update on Adam’s marathon achievements.Links & Future Learnings📈 Get your free 1% better 30-day base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/adamAdam Jaffrey StravaWavelength Creative Podcast ProductionDaren DLake Strava -Daren DLake InstagramPod Paste - Video Podcast Production for Health & Fitness BrandsI Ran A Half-Marathon 1% Faster For 10 Years To See What Would Happen