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

Ever wondered what the perfect running shoe feels like? Let me tell you about mine.

In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the philosophy behind KZN RUN gear and why it’s more than just clothing. If you’re looking to optimize your runs, this episode is packed with insights you can apply today.

Watch or read this here

What You’ll Learn

• Introduction to running gear, shoes, and tech
• The Altra Escalante 3: Why it's the best everyday shoe
• My experience with minimalist vs. supportive running shoes
• Transitioning into new shoes safely
• CoosPro Optical Arm Band Heart Rate Monitor: My review
• Comparing the CoosPro to chest straps: What's better?
• The KZN RUN singlet and what makes it stand out
• Kaizen philosophy and improving your runs 1% each day

NOTE: I know the Escalante 4's have dropped and I'll be getting those when my 3's wear out. At this pace, it might be a while!

Key Concepts

1. Versatile Running Shoes
2. Altra Escalante 3 combines support and flexibility for everyday running and lifting.
3. Accurate HR Monitoring
4. The CoosPro Optical Arm Band is a reliable and affordable alternative to chest straps.
5. Philosophy-Driven Gear
6. KZN RUN singlet uses smart design

Links & Learnings

• 3 Zone vs 5 Zone Heart Rate Training - Which is best?
• Altra Esclante 4
• CoosPo HRM Arm Band
• KZN Runs
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Watch or read this here

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Want to run your fastest marathon at 60? Here’s how Ron did it.

In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals.

Notable Quotables

1. "Over the long haul, consistency is what separates the successful."
2. "Hard days hard, easy days easy."
3. "Stay in the fight."
4. "You have to fail a lot in life to learn and grow."
5. "You can’t blame it on anyone but yourself."

Key Takeaways

1. Consistency is key to both performance improvement and injury prevention.
2. Recovery days are equally important as hard training days to optimize results.
3. Age is not a barrier to performance, but a reason to stay adaptable and consistent.

Timestamps

• [00:00] Consistency in training separates successful marathoners from the rest.
• [03:36] Lessons from Ron’s first marathon and overcoming failure.
• [05:45] "Stay in the fight" – a mindset lesson from Ron’s 30 years of running.
• [09:18] Why consistency is more important than speed in marathon training.
• [12:00] The importance of balancing hard days with easy ones.
• [14:43] Taking ownership of your injuries and performance.
• [16:33] Why having a long-term view in running is crucial for success.
• [17:46] Ron’s favorite places to run in New York City.
• [18:14] Wrapping up Ron’s marathon journey and his running future.

Links & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Ron Romano Instagram
• Abbot’s World Majors
• Sydney Marathon

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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 & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• The last 7 years of half marathon results
• How to master the art of continuous improvement - James Clear
• Steve Prefontaine without Limits
• Check my strava and follow me for more inspiration and movitation

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When does ‘overreaching’, that necessary stress required for adaptation, turn to the not very helpful and downright destructive ‘overtraining’? How do you spot the warning signs? And what can you do to prevent it, or dig yourself out of the hole?

If you like what you hear you can rate and subscribe on iTunes.

Links:

Functional Overreaching

HRV

Music by Daren DLake | Podcast Production by Pod Paste

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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 Pacing

Key Takeaways

1. 80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.
2. Strength Training for Runners: Essential for injury prevention and better performance.
3. 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 here
• OPB - Virtous vs. Viscious Run Cycle
• https://instagram.com/dlakecreates
• https://www.strava.com/athletes/120507

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