The 1% Better Runner | DLake, Mike Trees & Friends

Are you really racing the distance at your highest potential? How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k.Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running.Timestamps Of What You'll Learn[00:00] The 5K: A Gateway to Bigger Challenges[00:22] Are You Reaching Your Full Potential?[01:17] Structure Your Training Into Periods & Blocks[02:51] Use The 80/20 Rule[04:09] Vary Your Speedwork[05:59] Strength Training Tips for Runners[06:45] Nutrition’s Role in Training and Performance[07:47] How To Actually Run Your Fastest 5k[08:37] Why Cross-Training Improves Your 5K[09:47] Time Trials: The Key to Mental Toughness[10:19] Dial In Your Recovery[11:24] Reframing Your 5K Mindset[13:17] The 1% Better Runner's Virtous & Viscious Cycle[14:38] Preparing for Race Day: Warm-Ups and PacingKey Takeaways80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.Strength Training for Runners: Essential for injury prevention and better performance.Reframing Goals: Focus on your best performance, not just a faster time.Links & Learnings📈 Get your free 1% better in 6-weeks 5k training and habits guide🎧 Listen, read and learn more hereOPB - Virtous vs. Viscious Run Cyclehttps://instagram.com/dlakecreateshttps://www.strava.com/athletes/120507

Every time you skip recovery, you’re leaving future progress on the table.What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a season.Timestamps of What You'll Get From This[00:00] Why recovery is the key to progress.[00:17] Pacing: The ultimate superpower for runners.[00:53] Easy runs and building your best fitness.[01:36] Lessons from a pro soccer player turned runner.[04:07] The value of structure in athletic success.[08:36] Identity shifts and the transition to running.[12:11] Coaching philosophy: Helping runners achieve goals sustainably.[13:26] Mental growth through running challenges.[18:23] The importance of starting small and scaling smartly.[20:40] "You cannot fail if you do not quit."Links & LearningsGet Free 30-day base training and habits guide here The One Percent Better Runner NewsletterDLake Runs on InstagramGreg on InstagramJoin Greg’s Coaching Waitlist

Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.Get our Free 6 month plan to increase your run cadenceTimestamps of What You’ll Learn[00:00] Introduction: How cadence can improve your running.[0:21] Why I’m obsessed with run cadence[1:12] Why you should listen to me[1:40] What You will get from this[2:29] What is run cadence exactly?[2:40] Why should we care about cadence?[03:52] Over-striding explained: Why it leads to injuries like runner's knee.[04:25] How to measure your cadence with simple tools or tech.[05:53] The 180 steps per minute myth and its applicability.[06:30] Adjusting cadence for different body types and heights.[09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.[14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.[16:10] Strength training tips for building power and elasticity.[16:42] Working with professionals to tailor your cadence improvement plan.[18:00] Final thoughts: Long-term benefits of gradual cadence changes.Key TakeawaysWhy Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.Links & Future Learnings Free 6 month plan to increase your run cadenceWatch, read and listen to this on your next run or workout7 tips to Improve your running formUse Run Form Drills and Plyometrics to Become an Injury-Free MonstersDr. Marie Whitt Fit on InstagramDr. Marie Whitt Fit on YouTubeDLake Runs on InstagramScientific Study - Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment

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.Timestamps[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 runningKey TakeawaysSlow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.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.Links For GreatnessGet your free 1% better 30-day guide to consistencyWatch and read the full episode hereDLake Runs on InstagramFollow my training on Strava

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 ConsistencyLinks For GreatnessGet your free 1% better 30-day guide to consistencyDLake Runs on InstagramAudrey on InstagramWatch and read the full episode

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 RunningLINKS & 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

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.Get your free run farther 1% better each day for 30 days guide here Timestamps & Learnings[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 THOUGHTSLinks & LearningsGet your free run farther 1% better each day for 30 days guide here The One Percent Better Runner NewsletterEverything You need to know about Base Zone 2 Aerobic Running ToolkitDaren DLake on InstagramJames Dunn on how to run far without tiringRun Strength Training Toolkit5 zone vs 3 zone HR training explainedCan a new or experienced runner out run a bad dietWhy rest, sleep and recovery are so importantMindfulness and getting 1% better each day/month/year

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.Timestamps[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 PrincipleKey IdeasRunning in Zone 2 can improve endurance and speed without risking burnout.A well-structured warm-up is essential to transition smoothly into low-intensity running zones.Combining heart rate and effort levels helps maintain optimal pace throughout long runs.Links & LearningsDownload the free 1% Better runner 30 day plan to run faster with a low heart rate Watch & Read the episode hereMAF Runs explainedNorwegian Method - Jakeb Ingebrigsten’s Double Threshold Training SessionThe One Percent Better Runner NewsletterDLake Runs on Instagram

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.Key TakeawaysThe importance of understanding your "why" in running to sustain motivation and achieve goals.Small, incremental gains can yield massive results over time, even for elite runners.Resilience is built by overcoming setbacks and framing challenges as growth opportunities.Sections[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 fitnessLinks & LearningsWatch and read this episode The One Percent Better Runner NewsletterDLake Runs on InstagramRoberto Mandje InstagramCasey Neistat’s 20+ year sub-3-hour journeyLil Nas X’s first half marathon