The 1% Better Runner with DLake

Watch and read the whole episode here Most people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most...

▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeat Some people don’t eat meat for performance - some do. Who’s wrong? Who’s right? What do you do? Does it even matter? Let us know and comment below what you do! Timestamps 02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons f...

In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't. I have a saying, the marathon isn't twice as hard as a half marathon. It is 2 to the 2nd power. It's exponentially harder, so that's 4 times harder than a marathon. I had the privilege of getting exclusive insider info from James Constantine, the...

The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re really only mildly suffering in a hybrid limbo state. Most coaches preach to not stay in the grey zone and if you’re training for a run or endurance event, you might know to follow the 80/20 rule. Eigh...

Subscribe to free newsletter to get 1% better at https://dlakecreates.com/news Listen and read it all here https://dlakecreates.com/opbsep2023 Vo2 Max building and hill workouts is the main focus on this. I go deep and tell you why vo2max building workouts are effective, different types of workouts and what actually makes a vo2max building workout different than the others Then I shift into a spec...

Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast. A 2018 study published in the International Journal of Exercise Science  showed breathing through your nose makes your heart rate higher than breathing th...

Sign up for the newsletter at https://dlakecreates.com/news Watch and read this at https://dlakecreates.com/opbaug23 Running advice to elevate your life: twice a month What's upcoming: 🧡 Threshold tests for different sports | Present Training Tip for you to try right now 📊Training Updates & Music hacks | Past things to learn from me 🌶 Spicy Slow Tempo Intervals | Future stuff for you to try...

Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster . And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out mor...

⌚️ Body Battery & Smart Watches | Present things you can try right now! 📊 Training Updates & What I’m digging | Past things to learn from me 🎲 Group Dice Workouts & Dosages | Future stuff for you to try Watch, read and sign up for the newsletter here . Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running tips, wisdom and (bad) jokes newsle...

Question - want to know someone’s priority? Have them show you their calendar. Better yet, have them show you what they do every night and morning. You’ll then really see what they value the most. If you want more consistency in your run training so you can possibly race your best - listen/watch/read on! What You’ll Learn & Timestamps How to make your life fit running and your running fit your...

I talk about the benefits and downsides of running in the morning to experience one's own city and community. I reference the movie Vanilla Sky and compare waking up early to seeing a city in a new light. Listen on to find out why I'm arguing so damn hard. What you’ll learn (time stamps) 01:07 Morning runs and city exploration. 03:14 Benefits of early mornings. 06:24 Experience the city at night....

Go here to watch and read the newsletter and get even deeper bombs of knowledge. My newsletter in an audio format because... why not!!! It's 2023 and content is everywhere. Let's see how far I can have it reach. TLDR about what’s coming up; 🥵 Late night runs & 8 great recovery foods | Present things you can try right now! 📊Training Updates & What I’m digging | Past things to learn from m...

In previous war times soldiers were taught to advance cautiously, to stay low and move slowly to avoid enemy fire. But there were those who charged ahead, ignoring the risks and the warnings. They were the ones who often paid the ultimate price. Fast forward to our modern personal, work, school and run lives. We face a constant pressure to hurry and rush towards success, and even to ignore the con...

Seasons are everywhere in life: Tax season, weather season, fashion season and yes, RUN SEASON. Like seasons you can’t keep wearing the same Summer clothes in the winter. That aint gonna work. So you gotta switch things and adapt! Just like the clothes in your closet, I’ll teach you how to adapt your eating to support your diff run seasons on this episode. In this episode of Trees and D-Lake, the...

Improving running form is essential for success in any running event or endurance sport. Having good running form can help you run faster, farther, and with less effort. Poor running form can lead to injury, fatigue, and decreased performance. Unfortunately, many runners focus on the appearance of their running form instead of its efficiency. They want to look like the pros, but they don't conside...

This was a wild one I almost didn’t put out. But after editing it and realising there was a lot of great information in here I let it slide. The reason why I wasn’t feeling it is that I wanted to talk about Vo2max workouts in this. But then I realised halfway through that we should have clearly explained what Vo2 and Vo2max were (they are different btw, and I use them interchangeably) Do you need...

Imagine this, you're a pilot in the cockpit of a plane. You have a destination, but the journey is full of unexpected turbulence and challenges. The key to success is staying on course and making small adjustments as needed. And just like flying a plane, navigating life requires a steady hand and a clear sense of direction. Learn all about cavemen, carbs, and recalibrating your inner GPS voice to...

Running gels are like stocks in the stock market. Some people swear by them and couldn't imagine training for a marathon without them, while others avoid them at all costs. Like with stocks, it's essential to research and determines what works best for you personally. We discuss using running gels as a source of energy during long runs or races. Then we emphasize the importance of researching and...

A few episodes back, we talked about four tips when coming back from injury. Now let’s talk about the long and bumpy road to connecting the dots and running your best times once you’ve gotten through that initial injury recovery period. There are four essential tips that we will walk through; You develop new mental toughness You have something new to track You get to learn the basics (this is a go...

Discover the subtle training differences between the 5k and 10k races. Learn how to improve your 10k time, how training changes for each race, and how to run a fast ultra 50k race. Listen on to find out more. What You’ll Learn Psychologically what is happening to your body in the 5k vs the 10k Can training for a 5k and 10k help you to run a fast ultra 50k race How your training needs to change fro...

After a long run, it's hard to resist the urge to eat everything in sight, much like how it's hard to resist the pull of a toxic romantic relationship. Just like a long run can leave you feeling exhausted and drained, a toxic relationship can also drain you of your energy and sense of self. And just as a post-run snack can provide a much-needed energy boost, a toxic partner can also temporarily pr...

When you see a runner with perfect running form, what do you think? Damn, they look fast, how can I look like that? How efficient are they at injury prevention?? Is that running form by winning the genetic lottery or did they work at it? Do they do drills to look that good? Well, you might not think those things, but I sure as hell do. Listen on to find out more! The 4 drills to help you get bette...

Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover. Supplements! They polarise and divide the endurance sports and running community. Some people love em, so people don’t - I personally like them for many reasons and… maybe you should consider them in your recovery routine if you don’t already. Disclaimer - Tak...

Watch the video and read it all here Picture this it’s race morningof the race you’ve been training for all year. you’ve got your race shoes, your race clothes and your race tunes… or do you? Are you the type that races with music or without it? Well find out why you maybe should and shouldn’t on this special series called “This Or That” featuring Remy B Reel on Trees & DLake I teamed up with...

How much thought do you put into what you eat after a run and how well it will help you recover? If you are like the 3 years ago, it wasn’t much more than “Was it easy to get and am I full - okay I'm good”. Learn about the 8 real foods that you can get anywhere for running recovery. This is a fun compliment episode to the best supplements for everyday recovery episode that we released a bit ago. L...