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

• 7 More Magical Tips to Perfect Running Form in 7 Minutes

  A long stride doesn’t make you faster—it can slow you down and invite injuries.I dive into seven detailed tips to refine your running form—from better posture and healthier footstrikes to aligning arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you’ll find a more effortless stride and a deeper appreciation for every mile you conquer.Key Takeaways Posture sets you up for better breathing and balance.Shortening your stride and focusing on Cadence can lower injury risk.Keeping things fun helps you stick with the process longer.Timestamps[00:00:00] College Track Day Issues[00:00:25] Why Form Isn’t Magic[00:00:44] Seven Practical Tips[00:01:01] Form vs. Economy[00:01:33] Swimming Lessons[00:02:25] Foot Plant Basics[00:03:07] Stand Tall, Lean Slightly[00:04:05] Free Cadence Plan[00:05:29] Arms, Cadence & FunLinks & Learnings📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/runform7tipsDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

  --------  

  8:47
• Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution)

  My watch tracks every mile, but it doesn’t warn me about toxic air.I’m diving into how air pollution can creep into every run without you even noticing. This episode shows you real-time data tools to dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It’s all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you’ll have straightforward tactics to keep running strong for years to come—without letting smog stand in your way.Key TakeawaysAir pollution can reduce your speed and endurance more than you realize.Real-time data helps you find cleaner routes and protect your lungs.Making small changes now adds up to better long-term health and performance.Timestamps[00:00] Why outrunning the air matters[00:00:17] A quick mention of a simple solution[00:00:48] Training for the long game[00:01:06] Getting real about polluted air[00:02:01] The key pollutants harming your run[00:02:34] AirTrack’s real-time data advantage[00:03:27] Personalized feedback for performance[00:04:07] Thinking bigger than just your next run[00:04:25] Linking recovery to air quality[00:05:37] Final thoughts on staying pollution-freeLinks & Learnings🌬️ AirTrack to your strava profile and more https://www.airawarelabs.com/airtrack📈 Get your free 1% better base training plan download - https://dlakecreates.com/base5kfree🎧 Listen, read and learn more here https://dlakecreates.com/airtrackDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/12050Air Quality News Marathon Article - https://airqualitynews.com/health/marathon-runners-slowed-down-by-poor-air-quality/ Hosted on Acast. See acast.com/privacy for more information.

  --------  

  7:13
• How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way)

  VO2 max training can make or break your race—are you doing it right?VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance.Key TakeawaysVO2 max is crucial, but it’s not everything. Balancing lactate threshold and running economy is just as important.Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress.Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out.Timestamps[00:00] Why VO2 max matters for runners[02:16] How Brenton’s VO2 max test revealed training gaps[04:42] The biggest VO2 max workout mistakes[06:49] The Norwegian protocol for VO2 max training[08:16] How to structure intervals correctly[10:42] The role of Zone 2 in building endurance[14:05] Should you lose weight to run faster?[16:51] The best race day strategy for marathoners[18:56] Overreaching vs. overtraining—how to avoid burnout[21:22] Free running guide for better trainingLinks & Future Learnings📈 Get your free 1% better download and quick start guide - https://dlakecreates.com/base5kfree🎧 Listen, read and learn more here https://dlakecreates.com/vo2max-brenton12x400m Workout Explained - https://dlakecreates.com/400mTempo runs & Lactate Explained - https://dlakecreates.com/tempoBrenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brentonVo2 Max Explained - https://dlakecreates.com/vo2maxVdot Calculator Explained - https://dlakecreates.com/vdotDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

  --------  

  23:40
• Hilly vs Flat Marathon Training - The Mistake Most Runners Make

  Training on hills won’t always prepare you for a flat race—here’s what you need to know.Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining.*Timestamps*[00:00] Intro – Why Flat Marathon Training is Different[00:35] The Problem with Training on Hills for a Flat Race[01:20] How Course-Specific Training Improves Performance[02:45] Adjusting Your Training Load for a Flat Course[04:10] The Science Behind Flat Course Fatigue[05:30] Steady Pacing Challenges on a Flat Course[06:45] The Best Long Run Strategy for a Flat Race[08:00] Overtraining vs. Overreaching – Avoiding Burnout[09:40] Why Early Morning Runs Improve Performance[11:15] Final Tips for Race Day Preparation*Links & Future Learnings*📈 Get your free 5k & base training plan to get 1% better in 30 days - https://dlakecreates.com/base5kfree🎧 Listen, read and learn more here https://dlakecreates.com/flatmarathonDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.

  --------  

  15:22
• How Letting Go of Perfection Made Me a Faster Runner

  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 TakeawaysPerfectionism stalls progress—consistency is what truly compounds over time.Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.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 explainedLinks & Future LearningsGet 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/DLAKE20DLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

  --------  

  9:27

Más podcasts de Deportes

Podcasts a la moda de Deportes

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