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

The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes)Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners.Timestamps of what you'll learn[00:00] Introduction to tempo runs and their importance in training.[02:09] Understanding the role of tempo runs in base training and race preparation.[04:06] Exploring the relationship between tempo runs and the gray zone.[06:06] Implementing different paced tempo runs for specific race goals.[07:11] Importance of tempo runs for different race distances.[08:30] Delving into the science behind lactate and the glycolytic system.[10:08] Debunking myths about lactate and lactic acid in running.[13:02] Personal insights on slow, medium, and fast tempo runs.[16:19] The impact of tempo runs on glycogen depletion and recovery.[20:47] Understanding when to avoid tempo runs for optimal performance.Links & LearningsWatch & Read this hereTrainright - Lactate threshold and how cyclists train itWhat is a tempo run and why you should add them to your training - Marathon HandbookNRG Coaching ServicesThe One Percent Better Runner NewsletterDLake Runs on Instagram

Watch and Read This Episode HereEver wondered how the pros manage running injuries? Find out in this episode!Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why.Time Stamps of what you’ll learn [00:01] - Introduction to runner's knee and injury prevention[02:32] - Case Study 1: Diagnosis and immediate treatment strategies for runner’s knee[03:54] - Incorporating strength training in early treatment[06:09] - Detailed discussion on gait retraining for runners[09:41] - Case study 2: Iliotibial band syndrome diagnosis and treatment[12:39] - Ongoing management and prevention of ITB syndrome[16:18] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes[19:50] - Concentric vs Eccentric[24:00] - Long-term strategies and personal insights on managing Achilles issues[27:39] - Closing thoughts and additional resources for runnersLinks & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereTop 10 tips of managing running injuries10W2S on InstagramDLake Runs on InstagramSponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

Watch & Read it all hereUnpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human.Timestamps of what you'll learn[00:00] Introduction to the debate: extreme cold vs. extreme heat.[01:17] Discussion on the polarizing topic of training in extreme temperatures.[02:23] Factors to consider in extreme cold and extreme heat running.[06:47] Poll responses and community opinions on cold vs. hot weather running.[08:08] Personal perspectives on running in extreme temperatures.[09:10] Tips for staying safe and hydrated in extreme heat or cold.[10:06] Encouragement to subscribe and engage with the podcast content.[11:02] Judge's verdict on extreme cold vs. extreme heat for running.[13:00] Comparison of challenges in extreme cold and extreme heat running.Links & LearningsReddit - Would you rather run in the cold or heatBenefits of running in the cold outweigh warm weather runningUnveiling the surprising benefits of running in hot weatherWatch & Read it all hereThe One Percent Better Runner NewsletterDLake Runs on Instagram

Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land. They tailor training to the oscillation of life—your feelings, your crazy schedule, the things you don't even think to quantify. So, in this digital age, what's a runner to do? Jump on the bandwagon of Team AI, or stick with the experience and wisdom of a personalized training plan? Let's find out which is best.In this episode we’ll find out;Can someone speed interval work their way to a fast half marathonWhy ai could help coaches do better quality work with runnersWhere ai could actually help runners better than human coaches in the future with the all of the data it hasThe downsides of Chat GTP and ai in general getting things wrongand moreTimestamps [00:00] Introduction to the AI vs. Human coaching debate[05:15] Case study: 22-year-old male sprinter transitioning to a half marathon[12:34] Analysis of the training plan for the young male runner[20:00] Insights on the limitations and benefits of AI in running coaching[23:04] Case study: 50-year-old female runner aiming for a sub-four-hour marathon[30:59] Evaluation of the training plan for the mature female runner[33:22] Comparison of AI-generated plans and human coaching strategies[34:34] Discussion on the importance of holistic training approaches[37:23] Key takeaways on leveraging AI in running training[39:00] Closing remarks and acknowledgmentsLinks & LearningsNRG Coaching Services for runnersYour smartwatch might be lying to youPeer reviewed research paper on ChatGPT training plans being rated by professional run coachesHow to create a free marathon AI training plan from Chat GPTThe One Percent Better Runner NewsletterDLake Runs on InstagramMike Trees aka Run.NRG on Instagram

Watch and Read This Episode HereIf your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman.In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance.What You’ll LearnThe five different exercisesSplit Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg RaiseWhat they areWhy they are importantHow to do themexample setsand more!Time Stamps[00:01] - Introduction to the importance of strength training for runners.[02:24] - Deep dive into Bulgarian split squats and their benefits for runners.[06:15] - Why single-leg deadlifts are a top exercise for enhancing running stability.[10:29] - Discussion on common mistakes in strength training and how to correct them.[13:20] - The critical role of bent knee calf raises in a runner's workout regimen.[17:18] - Effective workout routines and rep ranges for building muscle and tendon strength.[19:38] - Exploring the fundamental importance of push-ups for runners.[22:55] - Insights into the side plank with leg raise, including technique and common errors.[25:57] - Recap of the episode's main points and additional tips for effective strength training.[30:40] - Closing thoughts and additional resources for runners.Links & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereThe 7 movements you need to master as a runner10W2S on InstagramDLake Runs on InstagramSponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

Watch and Read This Episode HereTrigger warning:All runners need to run in the morning.All runners need to run in the afternoon.Which one made you angry? Which one did you agree with? I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right?In this quick episode, I’ll touch on;Morning Habit Formation & FlexibilityEvening Habit Formation & FlexibilityCombining Morning and Evening Routines with Afternoon ConsiderationsAnd moreAll so that you can become one percent better in your training, racing and life.Timestamps [00:00:00] - Introduction to Morning vs. Evening Training Debate [00:02:30] - Why Remy likes Evening best [00:04:59] - Why Daren likes Mornings and thinks it's the best [00:08:21 ]- Polls and Reactions [00:09:14] - Community Responses: From Mike Trees (run.nrg) and friends [00:10:14] - Laura McGreen Tells us who is right and wrong [00:13:39] - Can Daren and Remy be convinced otherwise?!Links & LearningsWhen is the best time of day to runMorning vs Noon vs Evening24 Hours in the life of a hormone: what time is the right time for pituitary function test?DLake Instagram - https://instagram.com/dlakecreatesRemy B reel Youtube - https://www.youtube.com/c/RemyBReelRemy B Reel Instagram - https://www.instagram.com/_mr1derful/