The following African proverb is cliche, but cliche for a reason

In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social energy, understanding how these approaches impact your performance can revolutionize your running routine.

Listen on to refine your approach and achieve your personal best, no matter your current level.

• [00:00] Introduction to the group vs. solo running debate
• [01:11] Exploring the pros and cons of both training styles
• [02:46] Why solo running might be the best for time management
• [05:33] The power of group training for motivation and accountability
• [08:24] Poll results: What do runners prefer—solo or group?
• [09:26] Community feedback on group vs. solo running
• [10:00] Personal stories from runners on their preferred training style
• [12:00] Benefits of group training from an experienced runner’s perspective
• [14:09] Safety considerations for solo runners
• [15:02] Final verdict: Group or solo running—what's best for you?

• Runner’s World - group vs solo training
• Reddit Thread - Group vs Solo training
• Watch and read this here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Remy B reel on YouTube

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

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.

• [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.

• 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

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

Watch & Read This Here

Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.

In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.

This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.

• [00:00] Importance of the 12x400s workout and its benefits
• [00:03:12] Description of the workout and its purpose in training
• [00:06:31] Discussion on the intensity and pace variations of the workout
• [00:08:41] Using heart rate as a guide for the workout
• [00:12:16] Importance of perceived exertion and pacing during the workout
• [00:14:04] Importance of rest intervals in the workout
• [00:17:54] Discussion on using heart rate as a governor during the workout
• [00:19:46] Differentiating between threshold and tempo workouts
• [00:22:42] Variations and downsides of the 12x400s workout
• [00:27:01] Summary and conclusion of the episode

• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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

This is the toolkit that you need to understand everything about strength training so you can perform your best.

Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed.

In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running.

• Definitions of things you hear around strength training that might be confusing
• tendinopathy vs tendinitis
• eccentrics vs isometrics vs concentric and when to do them
• Why is strength training now the new bees knees when 50 years ago not too many runners were doing this
• Why do you think some if not most runners avoid strength training?
• Pain during workouts and after doms- how much is okay
• A bunch more!

• [00:00] - Introduction: The Importance of Strength Training for Runners
• [01:18] - Understanding Tendinopathy vs. Tendinitis: What Runners Need to Know
• [03:34] - Breaking Down Muscle, Tendon, and Bone Strength
• [05:01] - Debunking Myths: Why Tendinitis Is Outdated
• [06:44] - The Role of Eccentric Training in Running
• [09:15] - Hypertrophy and Muscle Endurance: Tailoring Strength Training for Runners
• [12:21] - General Strength vs. Maximal Strength: What’s Best for Runners?
• [17:19] - Introducing the 10W2S App: Strength Training Made Simple
• [21:23] - Optimal Timing for Strength Training Relative to Running
• [31:44] - Pre-Race Strength Training: How to Taper Correctly

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The ultimate strength training guide for runners
• 10W2S on Instagram
• DLake Runs on Instagram

DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

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

Curious if you're using the best method for your training? Find out now!

At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?

Is there another thing that you might not know about that could be even better?

Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more.

Timestamps of what you'll learn

• Introduction and Overview of Metrics - [00:00]
• Exploring the Benefits of Training by Pace - [02:24]
• Heart Rate Training: Pros and Cons - [03:26]
• Understanding Effort-Based Training - [04:41]
• Introduction to Power Training for Runners - [05:51]
• Combining Metrics for Optimal Training - [06:43]
• Real-World Examples and Personal Experiences - [09:07]
• Community Polls and Insights on Preferred Metrics - [10:07]
• Advanced Strategies: The Triangle of Intelligence - [13:30]

Links & Learnings

• Remy B reel on YouTube
• Fix your run blog - should I train by pace, feel or heart rate?
• Kofuzi YouTube on if you should train by pace, effort or heart rate
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Read and watch this here

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

The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes)

Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners.

• [00:00] Introduction to tempo runs and their importance in training.
• [02:09] Understanding the role of tempo runs in base training and race preparation.
• [04:06] Exploring the relationship between tempo runs and the gray zone.
• [06:06] Implementing different paced tempo runs for specific race goals.
• [07:11] Importance of tempo runs for different race distances.
• [08:30] Delving into the science behind lactate and the glycolytic system.
• [10:08] Debunking myths about lactate and lactic acid in running.
• [13:02] Personal insights on slow, medium, and fast tempo runs.
• [16:19] The impact of tempo runs on glycogen depletion and recovery.
• [20:47] Understanding when to avoid tempo runs for optimal performance.

• Watch & Read this here
• Trainright - Lactate threshold and how cyclists train it
• What is a tempo run and why you should add them to your training - Marathon Handbook
• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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

Ever wondered how the pros manage running injuries? Find out in this episode!

Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.

You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why.

• [00:01] - Introduction to runner's knee and injury prevention
• [02:32] - Case Study 1: Diagnosis and immediate treatment strategies for runner’s knee
• [03:54] - Incorporating strength training in early treatment
• [06:09] - Detailed discussion on gait retraining for runners
• [09:41] - Case study 2: Iliotibial band syndrome diagnosis and treatment
• [12:39] - Ongoing management and prevention of ITB syndrome
• [16:18] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes
• [19:50] - Concentric vs Eccentric
• [24:00] - Long-term strategies and personal insights on managing Achilles issues
• [27:39] - Closing thoughts and additional resources for runners

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• Top 10 tips of managing running injuries
• 10W2S on Instagram
• DLake Runs on Instagram

DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

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

• [00:00] Introduction to the debate: extreme cold vs. extreme heat.
• [01:17] Discussion on the polarizing topic of training in extreme temperatures.
• [02:23] Factors to consider in extreme cold and extreme heat running.
• [06:47] Poll responses and community opinions on cold vs. hot weather running.
• [08:08] Personal perspectives on running in extreme temperatures.
• [09:10] Tips for staying safe and hydrated in extreme heat or cold.
• [10:06] Encouragement to subscribe and engage with the podcast content.
• [11:02] Judge's verdict on extreme cold vs. extreme heat for running.
• [13:00] Comparison of challenges in extreme cold and extreme heat running.

• Reddit - Would you rather run in the cold or heat
• Benefits of running in the cold outweigh warm weather running
• Unveiling the surprising benefits of running in hot weather
• Watch & Read it all here
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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