Trees & DLake Running Tips For Life

Subscribe to free newsletter to get 1% better at https://dlakecreates.com/newsListen and read it all here https://dlakecreates.com/opbsep2023Vo2 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 othersThen I shift into a special hill sprint workout that I think is super valuable for you to have in your "workout toolbag" of sortsFollow on Instagram for more tips & tricks https://instagram.com/dlakecreatesFollow on Strava for daily updates https://dlakecreates.com/strava Hosted on Acast. See acast.com/privacy for more information.

Sign up for the newsletter at https://dlakecreates.com/newsWatch and read this at https://dlakecreates.com/opbaug23Running advice to elevate your life: twice a monthWhat'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 tryFollow me on Instagram - https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy for more information.

⌚️ 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 tryWatch, 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 newsletter.You'll be on your way to better performance in five minutes or less. I've spent the last 11 years experimenting with myself to figure out how to improve my performance as I age. Now, I want to share that knowledge with you.Each newsletter will feature a few ideas from the internet or from me that you can choose to implement.Heel lock lace and tie your racing shoes tight because we’re about to get loose on the track.What you’ll learn (time stamps)00:29 The power of tiny gains.03:45 Garmin’s Body battery06:40 Is your smartwatch lying to you?11:19 Group dice workouts and dosages.13:37 Dosage and satisfaction.LinksWatch and listen to this hereGarmin’s Body Battery ExplainedDaren DLake on Instagram Hosted on Acast. See acast.com/privacy for more information.

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.Counterarguments and acknowledges personal preferences and circumstancesAnd much moreLinksDLake on InstagramVanilla Sky Movie TrailerWhat's better: Training in the morning, afternoon or night?SponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free. Hosted on Acast. See acast.com/privacy for more information.

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 me🏃🏽‍♂️Tabata style intervals + Doing Real Work | Future stuff for you to trySponsor: MOS COACHINGIf you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – coach@dlakecreates.comAnnouncement time: Goodbye Three Thing Thursday. Hello, One Percent Better, aka OPB.The internet’s most-exciting running tips, wisdom and (bad) jokes newsletter.Guess what? In 5 minutes or less, twice a month (ish), I’m saving you 11 years by reading/listening/watching this newsletter. You’re welcome.Why? Because I already did it. Yes, over the last 11 years, I have scoured the internet figuring out how to *bio-hack and experiment on myself to perform better as I age. (yes, I know ‘hacking’ isn’t a cool word anymore, but you get what I mean).In my quest to better myself one per cent each day, the time has come to retire “Three Thing Thursday” While dope and fun, new beginnings are happening all the time, and I think One Percent Better summarises what my goal is for you as a reader and myself.In each newsletter, I’ll present a few dope ideas from the internet or me that, even if you just pick one thing, will be actionable enough that it will alter the trajectory of your training, racing, business, and personal life by just one percent.I’ll then break each part into The “What, Why, How” framework, which should help make it that much stickier and easier to implement.Different name, has the same great taste and is information-packed with a dash of fun. #funformativeGo here to watch and read the newsletter and get even deeper bombs of knowledge. Hosted on Acast. See acast.com/privacy for more information.

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 consider the fact that the pros have likely been running for years and have developed their own unique and efficient form. It's not about looking good, it's about being efficient and effective.What you’ll learn (time stamps)02:58 Bad running form, good results.03:28 Unique running styles.07:16 How to stop overstriding.09:28 Running form tips.12:49 My training updates & Growth through imbalance.And much moreLinksRead it all hereThe opposite of perfect running formsign up to newsletter for freeTHREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!Original Music Used Here Hosted on Acast. See acast.com/privacy for more information.

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 make sure that you stay on course and reach your goals all on this episode of D Lake Deliberates.I cover topics such as cavemen, carbs, and recalibrating your inner GPS voice.As a sub three-hour marathoner and 10 hour Ironman finisher with over 25 years of experience in endurance sports and distance running, I provide insights and tips for smart runners and endurance athletes to get one per cent better every day and perform amazingly throughout their lives.What You'll Learn00:16 Navigating life like flying plane05:26 Carbs and paleo06:24 Importance of carbohydrates09:18 Training in the Gray Zone14:18 Exercise replacing alcohol cravings15:25 Time as a precious resourceSign up now for free and get this in advancedlakecreates.substack.comdlakecreates.com/news Hosted on Acast. See acast.com/privacy for more information.

Watch the video and read it all herePicture 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 & DLakeI teamed up with my content brother from another mother Remy B Reel to make this new style of video podcast glory.Our main goal is to discuss and showcase both sides to a particularly polarizing topic. This hopefully lets you either see another side or double down on yours which means you can might perform and train just that much better.The choice is yours because you can get with this… or you can get with that.Let us know what you think by emailing talk@dlakecreates.com or hitting me up on InstagramLinks & LearningsDoes music help you during your running?Effects of music and video on perceived exertion during high-intensity exerciseWatch this on Youtube Hosted on Acast. See acast.com/privacy for more information.

This is now on YOUTUBE! Watch and read it all here (if you like to consume your content that way)Some people run by distance, while others care about how long they’ve been out.Who’s wrong? Who’s right? What do you do? Does it even matter?We find the answer to all those questions and more in this special series, "This Or That” featuring Remy B Reel on Trees & DLake.I teamed up with my content brother from another mother, Remy B Reel, to make this new style of video podcast glory.Our main goal is to discuss and showcase both sides to a particularly polarizing topic. Hopefully, this lets you see another side or double down on yours, which means you might perform and train just that much better.The choice is yours because you can get with this… or you can get with that.Features hot takes and angles from guests; Mike Trees, Chanh Nguyen @chanhlemonlime , Eva Ward @lordwardingtoniii , Danny Jamie, and a whole bunch more!LinksRunner's World Take on Time v DistanceExample running schedule of a pro (in time and distance)SponsorThree Thing Thursday - DLake & Trees NewsletterNRG Coaching Hosted on Acast. See acast.com/privacy for more information.

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 through your mouth, at the same pace.Listen, watch and read on as we go super deep on this.We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.What You Will LearnHow our current training is goingThe concept around how training actually makes you weakerHow, why and when breathing through your mouth vs your nose works best and for what type of runnerThe dangers of nose breathingThe great debate… caffeine or not before a workout?And a few more cool things to help you perform better in training, racing and life!LinksHow much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheetMike Trees Instagram - https://instagram.com/run.nrgDLake Creates Instagram - https://instagram.com/dlakecreatesOne Percent Better - SPONSORLike what you're hearing? Want to perform 1% better in your life and training each day?Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.

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 more.We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.From - Strength and Conditioning Trainingto Dietingto How many and what types of runs you should do each weekto Time trialingto Cross trainingand even touching on the all-important sleepLinks & Learnings5 obvious racing lessons that will immediately pay off - Mike Trees Instagram Post on the 6 tips for the 5k Follow Daren DLake on InstagramOne Percent Better - SPONSORLike what you're hearing? Want to perform 1% better in your life and training each day?Go here and signup (for FREE!) to be inspired and motivated twice-monthly Hosted on Acast. See acast.com/privacy for more information.

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 & TimestampsHow to make your life fit running and your running fit your lifeThere is no perfect routine, just the one that works for youMike’s routine, my routine02:17 Prioritize your routines for success.08:45 Everyone's routine is different.14:41 Train first, balance later.15:05 Know yourselfand more!LinksWatch us on youtubeThe perfect morning run routineAtomics Habits Author, James Clear on Tim Ferriss' Podcast (Video & Audio)DLake Runs InstagramMike Trees InstagramSponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information.

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 consequences of our actions.But just like in war, those who charge ahead without thinking can find themselves in dangerous situations.Listen/watch/read on to find out how to stop running too fast in your races so you can get a best time and more - https://dlakecreates.com/racefastWhat You’ll Learn & Timestamps02:28 Starting a race too fast06:45 Anaerobic System Limitations07:23 Pacing in distance running10:42 Marathon pacing strategies13:52 Strengthening the chassis for running17:04 Marathon training tipsAnd more!LinksWatch us on youtubeEverything you need to know about run energy systemsHow to pace a 5km perfectlyWhy building a run base is so important (and how to do it)DLake Runs InstagramMike Trees InstagramSponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information.

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 hosts discuss how to adapt your eating habits to support your different running seasons. Just like you can't wear the same clothes in summer and winter, you can't eat the same way during different seasons of running.The hosts share their tips and tricks to help listeners run better and enjoy their sporting lives more. They also talk about how nutrition is subjective and based on the individual.Language warning: the hosts sometimes use bad words to emphasize their points.What You’ll Learn02:50 DNA-based dieting03:37 Sports nutrition and clean eating07:14 Low-carb diet philosophy10:36 Low Carb Diets13:53 Low-carb diets and exercise18:23 Exercise as Predictor of longevity21:28 Slow carb diet and cholesterol23:34 Healthy eating habits27:51 Diet vs Exercise debate30:18 Saturated fats and processed foodLinksWatch us on youtube8 science backed whole-foods for run recovery7 proven supplements to help you recovery betterIs low-fat or low-carb best for running?DLake Runs on InstagramMike Trees on InstagramSponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information.

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 to know advanced exercise science to get this? No. But this is a great intro to a bit of the science behind why certain workouts do certain things.In the future I’ll probably break down each part and go deep and have it as it’s own episode to keep things very simple for everyone but also interesting.Oh and a random fun fact about Vo2 max - Did you know that a high Vo2 max score correlates with high health, and longevity as you age? Yes, so even more reason to keep doing those intervals and base aerobic runs.What you’ll learn because I sure as hell learned a lot:03:18 VO2 Max explained.03:52 The difference between Vo2max workouts, Vo2max and Vo207:39 A great car analogy of aerobic vs anaerobic energy systems - mike has so many15:01 Fat-burning and VO2 Max.15:15 Why the aerobic engine is so damn important22:38 Discipline in VO2 Max training.26:24 Measuring VO2 with heart rate.29:33 VO2 max and running performance.32:19 What to do with all of this33:59 Time as a valuable resource.And much moreLinksWatch us on YoutubeJack Daniels Vdot scoreThe benefits of interval trainingLactate Threshold vs Vo2Max explainedWhat is vo2maxSponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com. Hosted on Acast. See acast.com/privacy for more information.

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 determining what works best for each runner, as some runners swear by gels while others avoid them altogether.Rounding into the importance of choosing a gel containing the correct carbohydrate type, such as a glucose polymer or maltodextrin, which has a slower absorption rate and a more sustained energy release.And last - the importance of experimenting with different amounts of gel and timing of consumption.For those looking to learn more about running gels, the following articles may be helpful:LinksEnergy gels : the science explainedHow frequently should you take run gelsMike Trees InstagramDLake Runs InstagramNotable Quotables"Gels are easy to transport, easy to consume and they work.”"I hate sugary processed foods but I know they help me with performance""Experiment with the amount of gel and timing of consumption to find what works best for you.""You can only store about 2000 calories in a marathon, so you need some kind of fuel to get you through it and gels are perfect.”SponsorsThree Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout lifeNRG Coaching - Mike Trees coaching service Hosted on Acast. See acast.com/privacy for more information.

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 toughnessYou have something new to trackYou get to learn the basics (this is a good thing)Follow (good) medical adviceOn that last point - we are not doctors, nor do we play any on the internet; please go see a proper sports medicine specialist to diagnose your specific and individual problem. Listen to learn more.LinksThe running room10 weeks to stronger running app developed by Physio Sam ShearmanDavid Goggins - Stay hardMike Trees InstagramDLake Runs InstagramNotable Quotables“Get good medical advice. Some doctors don't like sports and may say "you got injured running, don't do it anymore" - That isn’t good for everyone.”“When I got injured I got to go back to the basics which force me to slow down and do other things that I enjoy.”“Once you're injured - Don't lose that aerobic base. If you can, just keep moving without pain.”“I think my longevity in this sport is because I'm not mentally tough. It makes me not overdo it.”SponsorsThree Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout lifeNRG Coaching - Mike Trees coaching service Hosted on Acast. See acast.com/privacy for more information.

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 LearnPsychologically what is happening to your body in the 5k vs the 10kCan training for a 5k and 10k help you to run a fast ultra 50k raceHow your training needs to change from 5k specific to 10k specific workAnd moreLinks & LearningsIf a XC runner started running ultra marathons, would his 5k , 10k, 50k times start to go up?What’s the Difference Between 5K, 10K, and Half Marathon Training?Mike Trees InstagramDLake Runs InstagramNotable QuotablesNew runners set themselves the holy grail of the marathon. They are confusing distance and pace. Are you running the for completion or are you running them to run your fastest?Speed work kills... those that don't have it.Base training for everything from a 5k to a marathon and even up, the base training is almost the same besides the long runTo run a fast marathon, you need to run a faster 10kSponsorsNRG Coaching - Mike Trees coaching serviceThree Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life Hosted on Acast. See acast.com/privacy for more information.

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 provide a rush of excitement and validation.Find out how to break the run a lot and eat everything in sight mentality and more.What You’ll LearnFinding out if your body is dehydrated, hungry or tired.The power of protein for satiation post runGood fatsKeeping your brain and body busyThe thin line between over and under fuelingThe benefits of counting calories for a few daysThe 20 min post-meal ruleEating whole foodsand more!Links & LearningsThe best 8 real foods for run recovery11 ways to stop overeating after a workoutNRG CoachingMike Trees InstagramDLake Runs InstagramNotable QuotablesThe body often mistakes hunger, thirst and fatigueThe killer is when you sit down after a run and don't know what to do next, so you eatWhen you start running, you tend to eat more than you've burnedSome people can eat whatever they want and not gain weight - that is not me.The 20 min rule: 20 mins after eating, I ask myself if I'm hungry. If not, don’t eat more.SponsorsNRG Coaching - Mike Trees coaching serviceThree Thing Thursday - Sign up for free to get consistent/bite-sized, sometimes unorthodox running tips and tricks to perform better throughout life Hosted on Acast. See acast.com/privacy for more information.

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 better run formButt kicks uphill - get foot placed correctlyhigh knee uphill - helps with getting knee up to shorten lever and runningBounders uphill - help with longer stride lengthAnkling/ankle overs - faster turnoverLinksLove this learning content? Sign up for our free email newsletterUse run form drills and plyometrics to become an injury-free monsterDan Lieberman busts exercising mythsMore running drills from strength running (Jason Fitzgerald)NRG CoachingMike Trees InstagramDLake Runs InstagramNotable Quotables“We do tend to do things we are good at. But we also need to do things we are bad at. Because we are bad at them means we might need to do them more.”“While you won't kick your butt in a race butt kicks are great for stability, not landing side to side, uphill adds strength.” Hosted on Acast. See acast.com/privacy for more information.