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

Ever wonder how just 1% better daily can transform your running journey?In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life.You’ll discover how to pick the right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance.The goal? To make running not just about finishing faster but about sustaining a lifelong journey of improvement—one small win at a time.Timestamps of what you'll learn[00:00] - Introduction to the 1% Better Journey: Why small changes lead to big results.[00:48] - The Three Reasons I Started Running: Biohacking, mindfulness, and chasing a feeling.[02:20] - Cal Newport's Compound Growth Theory and How It Applies to Running.[03:10] - Lessons from the 800m Track Days: How to build endurance and speed.[04:02] - The Mindful Runner: Balancing meditation and movement for better performance.[05:17] - The 1% Better Formula Explained: Belief, focus, and patience in practice.[05:39] - Why the Marathon Isn't for Me: Choosing the right race to avoid burnout.[06:32] - DIY Races and the Power of Flexibility: How to stay committed even when life gets in the way.[07:25] - Year-by-Year Recap: The highs, lows, and lessons from each race.[09:45] - Final Reflections: Why slow growth is the most powerful growth for runners.Links & LearningsThe One Percent Better Runner NewsletterDLake Runs on InstagramThe last 7 years of half marathon resultsHow to master the art of continuous improvement - James ClearSteve Prefontaine without LimitsCheck my strava and follow me for more inspiration and movitation

Watch & Read This HereLooking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.Timestamps of what you'll learn[00:00] Importance of the 12x400s workout and its benefits[00:03:12] Description of the workout and its purpose in training[00:06:31] Discussion on the intensity and pace variations of the workout[00:08:41] Using heart rate as a guide for the workout[00:12:16] Importance of perceived exertion and pacing during the workout[00:14:04] Importance of rest intervals in the workout[00:17:54] Discussion on using heart rate as a governor during the workout[00:19:46] Differentiating between threshold and tempo workouts[00:22:42] Variations and downsides of the 12x400s workout[00:27:01] Summary and conclusion of the episodeLinks & LearningsNRG Coaching ServicesThe One Percent Better Runner NewsletterDLake Runs on Instagram

Watch and Read This Episode HereThis is the toolkit that you need to understand everything about strength training so you can perform your best.Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed.In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running.What You’ll LearnDefinitions of things you hear around strength training that might be confusingtendinopathy vs tendinitiseccentrics vs isometrics vs concentric and when to do themWhy is strength training now the new bees knees when 50 years ago not too many runners were doing thisWhy do you think some if not most runners avoid strength training?Pain during workouts and after doms- how much is okayA bunch more!Time Stamps[00:00] - Introduction: The Importance of Strength Training for Runners[01:18] - Understanding Tendinopathy vs. Tendinitis: What Runners Need to Know[03:34] - Breaking Down Muscle, Tendon, and Bone Strength[05:01] - Debunking Myths: Why Tendinitis Is Outdated[06:44] - The Role of Eccentric Training in Running[09:15] - Hypertrophy and Muscle Endurance: Tailoring Strength Training for Runners[12:21] - General Strength vs. Maximal Strength: What’s Best for Runners?[17:19] - Introducing the 10W2S App: Strength Training Made Simple[21:23] - Optimal Timing for Strength Training Relative to Running[31:44] - Pre-Race Strength Training: How to Taper CorrectlyLinks & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereThe ultimate strength training guide for runners10W2S 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!

Curious if you're using the best method for your training? Find out now!At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?Is there another thing that you might not know about that could be even better?Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more.Timestamps of what you'll learnIntroduction and Overview of Metrics - [00:00]Exploring the Benefits of Training by Pace - [02:24]Heart Rate Training: Pros and Cons - [03:26]Understanding Effort-Based Training - [04:41]Introduction to Power Training for Runners - [05:51]Combining Metrics for Optimal Training - [06:43]Real-World Examples and Personal Experiences - [09:07]Community Polls and Insights on Preferred Metrics - [10:07]Advanced Strategies: The Triangle of Intelligence - [13:30]Links & LearningsRemy B reel on YouTubeFix your run blog - should I train by pace, feel or heart rate?Kofuzi YouTube on if you should train by pace, effort or heart rateThe One Percent Better Runner NewsletterDLake Runs on InstagramRead and watch this here

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 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!