How To Run A Faster 5k: My Top 12 Tips

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

#Sports #Fitness #Running #DLake Creates #DLake Creates x Pod Paste #Triathlon #Cycling #Marathon #Mike Trees #Endurance Sports #Runners #Halfmarathons And #Run.nrg #Run.nrg Instagram #Running Performance

1:08

Join us each week as celebrity guests pitch an idea for a film based on one of the SUPER niche sub-genres on Netflix. From ‘Steamy Crime Movies from the 1970s’ to ‘Australian Dysfunctional Family Comedies Starring A Strong Female Lead’, our celebrity guests will pitch their wacky plot, their dream cast, the marketing stunts, and everything in between. By the end of every episode, Jimmy Carr, Comedian by night / “Netflix Executive” by day, will decide whether the pitch is greenlit or condemned to development hell! New episodes on Wednesdays starting May 28th! Listen on all podcast platforms and watch on the Netflix is a Joke YouTube Channel . The Big Pitch is a co-production by Netflix and BBC Studios Audio.…

about a year ago 18:46

MP3•Episode home

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

80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.
Strength Training for Runners: Essential for injury prevention and better performance.
Reframing Goals: Focus on your best performance, not just a faster time.

Links & Learnings

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

154 episodes

How To Run A Faster 5k: My Top 12 Tips

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

published about a year ago

MP3•Episode home

Are you really racing the distance at your highest potential?

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

80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.
Strength Training for Runners: Essential for injury prevention and better performance.
Reframing Goals: Focus on your best performance, not just a faster time.

Links & Learnings

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

154 episodes

All episodes

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

1
How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners 23:42

1 day ago23:42

23:42

Sprinting might be the most dangerous—and most effective—thing you’re not doing. In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed. Key Takeaways Skipping is a low-impact, high-value movement that primes the nervous system for speed. Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week. You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity. Timestamps [00:00] Intro — why fast running matters for distance runners [01:13] How This Episode Will Work [01:37] Why Skipping [03:50] Why Skipping Is Your New Best Friend [06:42] What Are Strides, Sprints, Windups, and Run Throughs [07:56] How to Do All of Them [10:53] Why Strides Important [12:17] Sprints [15:28] When to Do Windups [17:11] Why Running Fast Matters [19:34] How to Stay Injury Free [21:37] The Finish Line: Concluding Thoughts Links & Learnings 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree Everything you need to know about Energy Systems - https://dlakecreates.com/energy DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/ Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full Hosted on Acast. See acast.com/privacy for more information.…

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

1
This Long Run Didn’t Go to Plan… And That’s the Point 8:31

8 days ago8:31

8:31

Are you training to feel good, or are you training to actually get better? We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits. Key Takeaways Messing up your fueling in training helps you avoid race-day disasters. Controlled chaos in long runs builds more confidence than perfect sessions. Gut training isn’t optional—it’s a skill every runner should practice. Timestamps [00:00] Why we deliberately messed up fueling [00:26] Controlled chaos vs. perfect sessions [01:02] Intro to free zone 2 training plan [01:47] Breaking down the progression run [02:41] Early miles and pacing updates [03:24] Surprising lesson on hip alignment [04:19] Mid-run check-in and mindset [05:24] Prepping for race-pace effort [06:15] Watchless pacing challenge [07:00] Final gut issues and takeaways [08:05] Free resources and next steps Links & Future Learnings 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/ More on Brenton - https://dlakecreates.com/brenton 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.…

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

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Is Cross Training the Secret Weapon for Your Fastest Marathon? 7:03

15 days ago7:03

7:03

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong. This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook. Timestamps [00:00] Why cross-training isn’t just for injuries [00:06] The #1 way to boost mileage without breaking down [00:14] My old thinking (and why it was wrong) [00:19] Your heart adapts way faster than your joints [00:31] Why runners feel fine… until they break [01:41] The big “aha” moment that changed everything [03:53] How I’m using aqua jogging + elliptical to train smarter [04:44] Why walking might beat cycling for runners [05:14] How cross-training improves recovery between workouts [05:48] The final question to ask yourself about every workout Links & Future Learnings 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain 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.…

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

1
What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike 14:08

22 days ago14:08

14:08

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race? Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it. Key Takeaways There’s no perfect foot strike, but overstriding is always bad. Different footstrike styles load the body differently—find what works best for you . Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways. Timestamps [00:00] Why 80,000 steps per marathon matter [00:24] What you’ll learn about footstrike in this episode [01:20] Why heel striking isn’t always bad [02:16] Deep science: overstriding slows you down [03:39] The pros and cons of forefoot striking [04:52] How your Achilles works like a rubber band [05:46] Midfoot strike explained [07:03] Free cadence + footstrike training plan [08:03] How shoe heel drop affects running [12:08] The real issue: overstriding, not footstrike Links & Future Learnings 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/footstrike More on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoes Is Changing Footstrike pattern good for runners - Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/ 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.…

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

1
These 3 Run Form Myths Almost Ruined My Marathon 13:12

29 days ago13:12

13:12

My form was fine… until I ran slower. Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In this episode, I break down how a mild hamstring strain led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance training, this is your blueprint. Key Takeaways Fixing form isn’t about one quick tip—it’s consistent drills and strength work. Slower running doesn’t always mean better running; form can break down at marathon pace. Heel striking isn’t always bad—overstriding is the real problem. Timestamps [00:00] How I found out my form was falling apart [00:24] Why my sprint form is perfect but marathon pace is sloppy [00:46] What led to my recurring hamstring strain [01:20] Three running myths I busted during training [03:26] The truth about heel striking [05:06] Slower paces don’t always mean better form [06:43] How I fixed overstriding with cadence and drills [07:12] Why form changes take time [08:54] New strength and mobility drills I added [11:41] Final recap: small changes = big gains Links & Learnings My Adaptive Marathon Training Plan Watch and read this episode here - https://dlakecreates.com/formmyths DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

1
The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold 13:40

5 weeks ago13:40

13:40

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 Sub-threshold running helps you build real aerobic strength without constant high effort. Most runners either avoid this zone or run too hard—missing the adaptation. 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 Hosted on Acast. See acast.com/privacy for more information.…

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

1
I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon 15:48

6 weeks ago15:48

15:48

I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day. I share how simple tests, proper tapering, and everyday habits boost my running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout. Key Takeaways A race predictor test helps you gauge your real fitness and plan your pacing. The right taper strategy keeps you fresh without losing key fitness gains. Proper sleep, heat exposure, and targeted strength work add small edges that add up big. Timestamps [00:00:00] Introduction to the 17 tools [00:01:00] Why the race predictor test matters [00:02:15] Tapering without losing fitness [00:03:47] Importance of quality sleep [00:05:00] Using resistance bands for glute activation [00:06:03] Scheduling pre-race warmups effectively [00:07:11] Navigating common training pitfalls [00:08:10] Sauna protocols for endurance [00:10:22] Minimizing guesswork with data [00:12:15] Final thoughts on these practical tools Links & Learnings Get all 17 Race Day Tools Here 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more here https://dlakecreates.com/racetools-free 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.…

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

1
I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD) 14:58

7 weeks ago14:58

14:58

I didn’t realize how bad my form was… until I slowed it down. What happens when a run coach steps into the athlete role and gets his form analyzed? In this episode, I react to a full slow-motion breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need coaching too, and this one got me where it counted: my stride. Key Takeaways Coaching others doesn’t make you immune to hidden flaws in your own form. Seeing your stride on video gives feedback no cue or drill ever could. Small changes like cadence and trunk angle can have outsized effects. Timestamps [00:00] Why a run coach got his form analyzed [01:19] Who Ben Liddy is and what he looks for [02:05] First impressions of my form [03:01] The helicopter arms and flicking wrist moment [04:10] Am I heel striking too much? [06:15] What elite runners actually do with their feet [07:06] Tight hips and forward lean [09:29] One cue that changed my stride [11:03] Why form tweaks alone aren’t enough [13:07] My cadence and the 1% better mindset Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/analyzeform DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

1
This Kind Of Long Run Proves If You’re Marathon Ready 9:49

8 weeks ago9:49

9:49

At kilometer 17, everything got quiet—and that’s when it got real. This episode dives into one of the most overlooked but powerful tools in marathon training: the fast-finish marathon pace long run. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You’ll walk away knowing if your training is actually working—and how to adjust if it’s not. Key Takeaways A fast finish long run can show your true race readiness better than any other workout. Running by feel with a trusted pacer beats over-relying on pace data. Mental effort is just as important as physical during long runs five weeks out. Timestamps [00:00] Why long runs without purpose don’t help [00:33] The setup: Brenton’s marathon pace long run [01:11] How pacing without numbers makes a difference [01:58] Starting the workout—staying controlled [02:56] How I used “silent coaching” to manage effort [04:51] High mileage week strategy five weeks out [05:44] The breaking point at 17K [06:47] What a true fast finish feels like [07:36] Final pace push and effort [08:28] Brenton’s confidence breakthrough [09:32] How to use this type of run in your own training Links & Learnings 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/fastfinish Check Splits On Strava - https://www.strava.com/activities/13958531432 DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Hosted on Acast. See acast.com/privacy for more information.…

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

1
7 More Magical Tips to Perfect Running Form in 7 Minutes 8:47

9 weeks ago8:47

8:47

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 & Fun Links & 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/runform7tips 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.…

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

1
Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution) 7:13

10 weeks ago7:13

7:13

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 Takeaways Air 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-free Links & 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/airtrack DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/12050 Air 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.…

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

1
How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way) 23:40

11 weeks ago23:40

23:40

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 Takeaways VO2 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 training Links & 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-brenton 12x400m Workout Explained - https://dlakecreates.com/400m Tempo runs & Lactate Explained - https://dlakecreates.com/tempo Brenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brenton Vo2 Max Explained - https://dlakecreates.com/vo2max Vdot Calculator Explained - https://dlakecreates.com/vdot 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.…

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

1
Hilly vs Flat Marathon Training - The Mistake Most Runners Make 15:22

12 weeks ago15:22

15:22

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

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

1
How Letting Go of Perfection Made Me a Faster Runner 9:27

12 weeks ago9:27

9:27

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 Perfectionism 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 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.…

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

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How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner 11:32

13 weeks ago11:32