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

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.

Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start.

Key Takeaways

1. Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.
2. The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.
3. Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.

Timestamps

• [00:00:00] - Breaking myths about starting running and the benefits of small steps.
• [00:01:21] - How To Start Running
• [00:01:35] - What is training fo ra 5k when you want to do a marathon
• [00:02:20] - Mental Toughness
• [00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING
• [00:05:44] Get 1% Better Each Day With This
• [00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life
• [00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT
• [00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON

Links & Learnings

• 📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
• How to do the 12x400m Interval Workout - https://dlakecreates.com/400m
• How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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I suck at threshold running—and that’s exactly why I train it.

If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself.

Key Takeaways

1. Sub-threshold running helps you build real aerobic strength without constant high effort.
2. Most runners either avoid this zone or run too hard—missing the adaptation.
3. Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-term

Timestamps

• [00:00] Final sprint breakdown and intro: “Dude. What the... I had nothing, man.”
• [00:31] Why I suck at threshold—and why I train it anyway
• [01:06] What this workout is and what you’ll learn
• [02:15] Warmup starts: soft surfaces + prep
• [02:51] Quick energy systems breakdown
• [03:48] What sub-threshold effort actually feels like
• [05:30] Free 8-week plan mention + pacing tip
• [06:02] Pacing = wealth-building, not burnout
• [07:40] “Your body doesn’t care about pace” section
• [09:05] What strides are and how to use them
• [10:16] Norwegian double threshold training shoutout
• [11:12] Why this training teaches discipline, not destruction
• [12:14] Outro CTA to download plan + join newsletter

Links & Future Learnings

• 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfree
• Learn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttest
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Brenton on Strava - https://www.strava.com/athletes/90260941

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What if missing a run was actually helping you get faster?

Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it.

Key Takeaways

1. Perfectionism stalls progress—consistency is what truly compounds over time.
2. Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.
3. Small daily actions, even imperfect ones, are the secret to long-term success.

Timestamps

• [00:02] Why chasing perfection is ruining your running
• [01:17] The power of consistency over perfection
• [02:06] How stopping while you feel good boosts long-term progress
• [03:05] The "fitness savings account" concept
• [04:05] Why zooming out helps you see the big picture
• [05:05] Magic Mind review: boosting focus & endurance
• [06:03] The balance of hard work and enjoying life
• [06:43] Making running fun—even when it’s hard
• [07:10] Embracing imperfection for lasting progress
• [07:49] The 1% Better Runner framework explained

Links & Future Learnings

• Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
• ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

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 Principle

Key Ideas

1. Running in Zone 2 can improve endurance and speed without risking burnout.
2. A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
3. Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

Links & Learnings

• Download the free 1% Better runner 30 day plan to run faster with a low heart rate
• Watch & Read the episode here
• MAF Runs explained
• Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!

In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.

Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out.

Timestamps

• [00:00] Introduction: Can you train for speed and endurance at the same time?
• [02:08] Balancing aerobic and anaerobic fitness: Myth or reality?
• [04:27] Simplifying aerobic vs. anaerobic energy systems for runners.
• [06:08] Explaining lactic buildup and its effect on performance.
• [08:34] Common issues with tracking metrics and gadgets.
• [10:00] Why setting goals is critical before diving into data.
• [11:45] The problem with relying on smartwatch metrics for training.
• [12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.

Key Takeaways

1. Balancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.
2. The Gray Zone Explained: Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.
3. Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.

Links & Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

Hosted on Acast. See acast.com/privacy for more information.