The One Percent Better Runner | DLake, Mike Trees & Friends DLake Creates x Pod Paste

Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to make it a bit easier for you to try to do it on your own. 
I'm Daren DLake runs a lifelong runner and all-around performance optimizer of all things. In this episode, the tables were turned, and I was interviewed by the Run Tok Live podcast crew. I touched on how to get one percent better in your running, the hype around the Sydney marathon, and how they might become a marathon major very soon.
My goal is to slow down the slowing down and perform better as I age, and I went in super depth on my 35-year-plus journey of sprinting as a five-year-old running track through college How I got into Ironman, triathlons, marathons, and now running 5k is my fastest 5k and how I transitioned from music production and being a musician to doing all of this running content to help you out hopefully.
If you want some chatty company on your next run, let's get into it.
Get one percent better tips and tricks every month (ish) in your inbox with our free email newsletter here.
Go check them out.
Tik Tok
YouTube
Instagram

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Watch and read this here
In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?!
I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy.
This episode isn't just about challenging how your muscles move; it's about challenging your mindset.
By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list)
Become more resilient so you have less niggling injuriesGenerally more bounceDevelop that extra gear in your runningBecome more efficient so your easy runs are close to the same speed as your more intense sessionsDevelop your secret weapon at the end of races — speed reserve (more on that later)And overall take your training to the next level.Yes, that’s a big promise so let’s see if I can deliver.
Timestamps
[00:01:15] - The Benefits of Resistance Training for Runners[00:03:13] - Speed Strength vs. Strength Speed Explained[00:04:16] - The Role of Power in Distance Running[00:04:47] - My Resistance Training Revelation[00:05:19] - Introducing the Experts at Axis Performance Labs[00:07:34] - What This Episode Is Not About[00:10:11] - Defining Power and Speed in Athletic Performance[00:11:03] - Why Speed Reserve is your secret weapon[00:11:36] - Differentiating Between Power, Speed, Strength, and Hypertrophy[00:12:29] - Why an Objective Sports Professional is Crucial[00:13:53] - My First Assessment and Baseline Testing[00:16:09] - The Training Plan in Action and Progression[00:17:01] - Reassessment and Results After 10 Weeks[00:18:31] - The Future of My Training and Its Impact on Running[00:22:49] - The 2 reasons why runners don’t like to do resistance training[00:26:33] - Why Axis does the type of testing for power, force and strength[00:30:21] - Why Axis choose this specific training plan for me
Links & Learnings
The difference between speed strength and strength speedTesting tools: GymAware & Vald Performance ForceDecksHuberman Labs Guest Series with Dr. Andy GalpinNCBI Study on strength training and runningAxis Performance Labs in SydneyDLake on Instagram



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Read and Watch this HERE
As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!
But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.
The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter”
The top 10 things runners should never do!

Ignore pain: if it hurts stopSkip your warm-up/cool downNever stretchExpect a Personal best/personal record at every raceFollow a training plan to the letter..... you must be flexible as we all have good days and bad daysStart off a race too fast. You should aim for negative splitsNot rest enoughGo too hard on easy daysPut off your recovery meal. Try and eat something within 30 mins of finishing trainingObsess over numbers and what other people do
So here’s what to expect in this episode;
We’ll start off with a quick warmup to see where we are at in our current trainingThen get into the core of this episode - The 10 Things Runner's Should Never DoThen end it with our episode question - Should you wear super shoes as much or as little as possible?Episode Links
Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stopWhy sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleepSuggested episode to listen to next: 6 Tips to run your best 5k racePodcast Concept, Production and Marketing BY POD PASTE 
SponsorsMagic Mind Nootropic Supplement - Get up to 56% off for the month of February now with code "Dlake20"The OPB Runner (Formerly DLake Runs Newsletter Formerly Three Thing Thursday) - Sign up for free to get deep tips and tricks delivered to your inbox.
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Which is better - run or bicycle commuting?
What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B.
Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself.
By the end of this, you're not just going to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights.
Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life.
And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better.
Let’s Go!
Timestamps
[00:00:00] - Introduction to Run Commuting
[00:01:42] - Season Two of This or That Begins
[00:02:11] - Run Commute vs. Bike Commute Debate
[00:04:10] - Logistics of Run Commuting
[00:05:02] - Dressing for Run Commuting
[00:06:05] - Argument for Bike Commuting
[00:10:15] - Instagram Poll Results
[00:12:23] - Community Feedback on Commuting
[00:13:17] - The Bigger Picture of Sustainable Commuting
[00:17:34] - Final Thoughts on Traffic and Commuting

Links & Learnings
The rules of run commuting by runner's world
Tracksmith's guide to utility running
DLake on Instagram
Remy B Reel on YouTube
Stacey Runs on Instagram
Mike Trees | Run.NRG on Instagram

SponsorsMagic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlakeDLake One Percent Better Newsletter
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Watch and Read this hereThe More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form.As a runner or even in your career/school life you work hard you get the results.
From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need. 
We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better.
Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter. 
Let’s Go…

Timestamps of What You'll Learn
- [00:00:21] Law of Diminishing Returns
- [00:00:43] Debunking Myths in Training
- [00:01:05] The Sweet Spot for Daily Running
- [00:02:08] Risks of High-Mileage Running
- [00:02:29] Non-Linear Outcomes in Training
- [00:03:00] Training for a Marathon
- [00:03:42] Risk vs. Reward in Running
- [00:04:35] Optimal Training Frequency
- [00:05:07] The Theory of Diminishing Returns
- [00:06:00] Marginal Gains in Training
- [00:07:03] The Evolution of Productivity
- [00:08:49] Harnessing Energy Efficiently
- [00:09:10] The Journey to Better Training
- [00:13:23] Discussion on Training Load
- [00:14:05] Finding the Optimal Training Amount
- [00:16:15] Why Professional Runners Don't Overtrain
- [00:18:02] The Importance of Smart Training
- [00:19:10] The Best Training is Current Training
- [00:20:10] The Optimal Amount of Stress on the Body
- [00:23:20] The Debate on Less vs. More in Training
- [00:24:26] Conclusion and Thanks

Links & Learnings
Effects of Running-Specific Strength Training, Endurance Training...The most powerful way to think for endurance sport and distance runnersWhen I finally won my first 5k raceSweet Spot In LifeMark Manson on why Working Harder is Not the answer
SponsorsMagic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlakeDLake One Percent Better Newsletter
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Watch or Read This Here
Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life.
Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level.

Timestamps
[00:01:16] - Running as a Daily Habit for Improvement[00:03:02] - New Year's Eve in Sydney and Consistency in Habits[00:04:36] - Stacey's Take on Healthy, Wealthy, and Wise[00:05:07] - Darren's Content Strategy and Long Game[00:06:45] - Consistency in Running and Other Aspects of Life[00:08:21] - The Importance of Staying Above the Productivity Line[00:09:39] - Darren's Content Creation and Repurposing Strategy[00:11:49] - Viewer Challenge: Tiny Consistent Steps Towards Goals[00:12:30] - Closing RemarksLinks & Learnings

Follow Stacey on Instagram DLake Runs Instagram Listen to Podcast Audio Conversation On Your Next Workout Watch Video Conversation Where Healthy, Wealthy, Wise came from The one percent better each day rule explained by James Clear


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