The 1% Better Runner with DLake
Episodes
This Long Run Didn’t Go to Plan… And That’s the Point
14 May 2025
Contributed by Lukas
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 ...
Is Cross Training the Secret Weapon for Your Fastest Marathon?
07 May 2025
Contributed by Lukas
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-tr...
What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike
30 Apr 2025
Contributed by Lukas
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 n...
These 3 Run Form Myths Almost Ruined My Marathon
23 Apr 2025
Contributed by Lukas
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 t...
The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold
16 Apr 2025
Contributed by Lukas
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 i...
I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon
08 Apr 2025
Contributed by Lukas
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 test...
I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD)
04 Apr 2025
Contributed by Lukas
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?...
This Kind Of Long Run Proves If You’re Marathon Ready
27 Mar 2025
Contributed by Lukas
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 maratho...
7 More Magical Tips to Perfect Running Form in 7 Minutes
20 Mar 2025
Contributed by Lukas
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 ...
Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution)
11 Mar 2025
Contributed by Lukas
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 not...
How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way)
05 Mar 2025
Contributed by Lukas
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 mistake...
Hilly vs Flat Marathon Training - The Mistake Most Runners Make
27 Feb 2025
Contributed by Lukas
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 w...
How Letting Go of Perfection Made Me a Faster Runner
24 Feb 2025
Contributed by Lukas
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 ep...
How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner
21 Feb 2025
Contributed by Lukas
Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.Starting to run can feel daunting, but this episode simplifi...
17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)
19 Feb 2025
Contributed by Lukas
Your race performance can be 90% decided before you even cross the start line. Here’s how.You’ve trained for months. You’ve put in the work. But...
Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time?
17 Feb 2025
Contributed by Lukas
Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!In this episode, we dive into the...
David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running?
15 Feb 2025
Contributed by Lukas
How do you know if you’re pushing too hard—or not hard enough?David Goggins’ hardcore training philosophy is legendary—but is it actually good...
The Hidden Flaws in Your Running Metrics (and What to Do Instead)
13 Feb 2025
Contributed by Lukas
Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong.Relying on data from your smartwatch might be doing mo...
Run Faster on a Budget: 6 Tips To Save Big On Gear
11 Feb 2025
Contributed by Lukas
I learned the hard way that buying the latest shoe doesn’t replace real training.I’ve come to realize that shiny gear isn’t the magic bullet mos...
This Common Marathon Training Mistake Could Be Holding You Back | Nate
03 Feb 2025
Contributed by Lukas
What does a smarter marathon training plan actually look like?"When marathon training pushes your limits, the line between progress and injury becomes...
How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey
30 Jan 2025
Contributed by Lukas
Imagine crushing your marathon goal with one simple daily habit that you do over and over.In this episode, discover how small daily habits can lead to...
What's The RIGHT Easy Run Pace? Simple Tools for Faster Race Times with Mike Trees
20 Jan 2025
Contributed by Lukas
What’s the one thing most runners get wrong about “easy training”?Is your “easy run” truly setting the stage for your success—or quietly s...
How This Guy Will Go From 3:05 to Sub 3 Hours In The Marathon (Part 1) | Brenton
15 Jan 2025
Contributed by Lukas
What does it take to transform from a gym bro to a sub-3-hour marathoner?In this episode, we dive deep into the mindset and strategies behind chasing ...
How An Ex-pro Runner Coached Me To My Fastest 5k
13 Jan 2025
Contributed by Lukas
This is for the 5k runners who have been at it for a while but want to see if they can run their fastest timeRunning a faster 5K isn’t just about tr...
What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix)
09 Jan 2025
Contributed by Lukas
Find out how to use cross-training to enhance your running and avoid injuries.Runners, how do you feel about this statement? Cross-training for the ma...
How To Breath While Running | Nose Vs. Mouth
06 Jan 2025
Contributed by Lukas
What’s the best way to breathe while running? We finally break it down.Breathing isn’t just a reflex—it’s a game-changer for runners. In this ...
What Is Perfect Running Form? 6 Technique Tips For Faster Running
29 Dec 2024
Contributed by Lukas
Your running form could make or break your next race, fixing it could be easier than you think.Fixing your running form could be the easiest way to ru...
13 Things I Wish I Knew When I Started Running
23 Dec 2024
Contributed by Lukas
Why is planning next year’s runs about more than just resolutions?This episode dives into 43 hard-earned lessons that every runner—and even non-ru...
Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius?
21 Dec 2024
Contributed by Lukas
Are your runs in the sweet spot or the danger zone?Understanding how to optimize your running training is key to improving performance and avoiding se...
What It Takes to Achieve Sub-3-Hour Marathons | Chris
17 Dec 2024
Contributed by Lukas
Why does this runner loop a soccer field instead of exploring scenic trails?Learn how simple habits and small daily changes can transform your running...
How To Run A Faster 5k: My Top 12 Tips
10 Dec 2024
Contributed by Lukas
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 ...
What Runners Can Learn from a Pro Soccer Player | Greg Pearson
03 Dec 2024
Contributed by Lukas
Every time you skip recovery, you’re leaving future progress on the table.What if your running habits could change your life? In this episode, you’...
How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner
26 Nov 2024
Contributed by Lukas
Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you a...
Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News
19 Nov 2024
Contributed by Lukas
Want to make every run feel a little easier? Try this approach for 1% better results.In this episode, you’ll learn why small, intentional adjustment...
How Inconsistency Is Killing Your Race Times — Elite Runner's Secrets | Simply Audrey
12 Nov 2024
Contributed by Lukas
Training inconsistently? Here’s how that might be holding back your race goals.In this episode, we dive into what separates fast runners from the fa...
Running Meditation - Improve Your Mindset to Run Further & Faster
05 Nov 2024
Contributed by Lukas
Are you too mindful on your runs? It might be time to dial it back.I dive into the surprising downside of being too mindful during your runs and how i...
Top 11 Ways To Run Longer & Farther Without Hitting The Wall
29 Oct 2024
Contributed by Lukas
What if running farther wasn’t about speed, but strategy?In this episode, we dive into the essential strategies to keep you running stronger and lon...
How To Run Fast and Stay in Zone 2 Heart Rate
22 Oct 2024
Contributed by Lukas
Is it possible to run faster with a low heart rate? Here's how it works.Download the free 1% Better runner 30 day plan to run faster with a low heart ...
What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach
15 Oct 2024
Contributed by Lukas
This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.In this episode, we dive into what it truly ta...
Is Running Really Skill or Just Effort?
08 Oct 2024
Contributed by Lukas
Watch and read this hereHow do you feel after this sentence;"Running isn’t a real sport because real sports require skill"Is running really just a c...
How This Overlooked Minimal Run Shoe Does Everything
02 Oct 2024
Contributed by Lukas
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 m...
How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano
30 Sep 2024
Contributed by Lukas
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 mara...
Vo2 Max Explained For Beginner Runners with VDOT Calculator
24 Sep 2024
Contributed by Lukas
Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply.In this epis...
What Really Works: Group vs. Solo Marathon Training?
10 Sep 2024
Contributed by Lukas
Watch and read this hereThe following African proverb is cliche, but cliche for a reason“Want to fast - go aloneWant to go far - go together”In th...
I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen
27 Aug 2024
Contributed by Lukas
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 ...
Are 12x400m intervals the best workout for runners?
13 Aug 2024
Contributed by Lukas
Watch & Read This HereLooking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runner...
What happens to runners when they strength train for life? Toolkit
30 Jul 2024
Contributed by Lukas
Watch and Read This Episode HereThis is the toolkit that you need to understand everything about strength training so you can perform your best.Streng...
Is Pace, HR, Effort, or Power Best For Runners?
16 Jul 2024
Contributed by Lukas
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 o...
Tempo Runs: What Most Runners Don't Know
02 Jul 2024
Contributed by Lukas
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)Tem...
How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis
18 Jun 2024
Contributed by Lukas
Watch and Read This Episode HereEver wondered how the pros manage running injuries? Find out in this episode!Picture this - you’re a runner and you ...
Extreme cold vs hot weather running: which is better?
04 Jun 2024
Contributed by Lukas
Watch & Read it all hereUnpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but ma...
Expert Pro Run Coach VS Chat GPT AI: Who’s Better?
21 May 2024
Contributed by Lukas
Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!In the world of run training, the battle l...
The 5 Most Important Exercises for Runners
07 May 2024
Contributed by Lukas
Watch and Read This Episode HereIf your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better ...
You're Running at the Wrong Time - Find Out When is Best
23 Apr 2024
Contributed by Lukas
Watch and Read This Episode HereTrigger warning:All runners need to run in the morning.All runners need to run in the afternoon.Which one made you ang...
How To Become A One Percent Better Runner Everyday
11 Apr 2024
Contributed by Lukas
Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent be...
What I learned by lifting like a pro runner
12 Mar 2024
Contributed by Lukas
Watch and read this hereIn this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for...
10 Things Beginner Runners Need to Stop Doing Now
21 Feb 2024
Contributed by Lukas
Read and Watch this HEREAs runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!But sometimes it’s...
Three reasons why run commuting is better than bicycle commuting
14 Feb 2024
Contributed by Lukas
Which is better - run or bicycle commuting?What if I told you that your commute, yeah… that same old route you take every day, could be your new sec...
How to stop overtraining and instead find the sweet spot in your running
07 Feb 2024
Contributed by Lukas
Watch and Read this hereThe More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortun...
Transform Your Run: Find Out These 3 Life-Changing Tools
16 Jan 2024
Contributed by Lukas
Watch or Read This HereKickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire li...
The 7 beginner secrets to pro level run form
10 Jan 2024
Contributed by Lukas
Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient o...
40 Things I wish I would have known when I started running (Part 2)
03 Jan 2024
Contributed by Lukas
Get 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/newsIf you want to save 25 years of embarrassin...
Do these 3 things with your run shoes to have healthy feet forever
19 Dec 2023
Contributed by Lukas
Watch and Read this hereMost runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in...
Which is Better for Running: Going Far or Fast?
12 Dec 2023
Contributed by Lukas
We are now on Youtube! Watch and/or read it here (if you like to consume your content like that)Are you a short and sweet type of person or do you lik...
Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast
06 Dec 2023
Contributed by Lukas
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can...
Can a new or experienced runner out run a bad diet?
20 Nov 2023
Contributed by Lukas
Watch and read the whole episode hereMost people start running to lose body fat, right? All their running friends are skinny, so losing body fat is wh...
Can a Vegan Plant Based Diet Really Make You Run Faster?
01 Nov 2023
Contributed by Lukas
▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeatSome people...
Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day
31 Oct 2023
Contributed by Lukas
In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don'...
The dangers of running in the grey zone for beginners
04 Oct 2023
Contributed by Lukas
The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not ...
These Two Workouts Will Make You Strong or Kill You Trying
20 Sep 2023
Contributed by Lukas
Subscribe to free newsletter to get 1% better at https://dlakecreates.com/newsListen and read it all here https://dlakecreates.com/opbsep2023Vo2 Max b...
The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing)
06 Sep 2023
Contributed by Lukas
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 ea...
This Unique Run Tempo Workout Will Help You Race Better
23 Aug 2023
Contributed by Lukas
Sign up for the newsletter at https://dlakecreates.com/newsWatch and read this at https://dlakecreates.com/opbaug23Running advice to elevate your life...
6 Reasons Why Your 5K Run Time Isn't Improving
09 Aug 2023
Contributed by Lukas
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...
Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better
26 Jul 2023
Contributed by Lukas
⌚️ Body Battery & Smart Watches | Present things you can try right now!📊 Training Updates & What I’m digging | Past things to learn f...
Morning Runner Routine Secrets That Might Surprise You
19 Jul 2023
Contributed by Lukas
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.Yo...
Runners – Your City Is Best Served Before 7 am
11 Jul 2023
Contributed by Lukas
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 c...
Save 11 years of run research by hearing this, guaranteed
27 Jun 2023
Contributed by Lukas
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 c...
Top 3 Things To Do When You Start A Race Too Fast
13 Jun 2023
Contributed by Lukas
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 ahe...
Why You Should Use A Seasonal Diet Approach To Your Training
30 May 2023
Contributed by Lukas
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 c...
Running Form: The Good, The Bad, and The Average | May TTT
25 May 2023
Contributed by Lukas
Improving running form is essential for success in any running event or endurance sport. Having good running form can help you run faster, farther, an...
Vo2 Max Run Workouts: These Will Make You Stronger or Kill You Trying
16 May 2023
Contributed by Lukas
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 reas...
The link between carbs, cavemen and your inner GPS for run gains
02 May 2023
Contributed by Lukas
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 k...
Running Gels: Love Them or Hate Them? Here's What You Need to Know
07 Mar 2023
Contributed by Lukas
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 av...
The Truth About Running Injuries and How to Make A Safe Comeback (Injury Part 2)
21 Feb 2023
Contributed by Lukas
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...
Revealing the special sauce between 5k and 10k race training
07 Feb 2023
Contributed by Lukas
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...
Breaking the run a lot and eat everything in sight mentality
24 Jan 2023
Contributed by Lukas
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...
Use This Easy Run Drill Trick To Get Unreal Results
12 Jan 2023
Contributed by Lukas
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 pre...
Seven proven supplements to help after hard runs
17 Nov 2022
Contributed by Lukas
Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover.Supplements...
What's better: Racing with music or silence? With Remy B Reel (This or That)
01 Nov 2022
Contributed by Lukas
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...
The eight best science-backed whole foods for run recovery
19 Oct 2022
Contributed by Lukas
How much thought do you put into what you eat after a run and how well it will help you recover? If you are like the 3 years ago, it wasn’t much mor...
What's better: Running by time or by distance? With Remy B Reel (This or That)
29 Sep 2022
Contributed by Lukas
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 ...
Is your run smartwatch data lying to you?
07 Sep 2022
Contributed by Lukas
AI aka Artificial intelligence is here to help us and not hurt us… for the most part 🙂. One place it wants to help us is with that thing on your ...
What's better: 3-Zone or 5-zone heart rate training?
24 Aug 2022
Contributed by Lukas
Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive but you’re also not in the afterli...
The Dangers Of Running In The Grey Zone For Beginners
26 Jul 2022
Contributed by Lukas
Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive, but you’re also not in the afterl...
Mike Trees' History will make you a better runner - Guaranteed
14 Jul 2022
Contributed by Lukas
There’s a saying - If you don’t know your history, then you are bound to repeat it.While it’s a stretch, knowing and understanding successful en...
How to fall in love with base training and run faster
22 Jun 2022
Contributed by Lukas
Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too muc...
How to Keep Running Even When You're Broken (Injury Part 1)
08 Jun 2022
Contributed by Lukas
Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.Whether ...
Everything you need to know about run energy systems
17 May 2022
Contributed by Lukas
Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.These are greek and latin words. They are also all different energy systems that w...
These pro running secrets made me a faster 5k runner
19 Apr 2022
Contributed by Lukas
Mentors, advisors, teachers... COACHES.Whatever you call them, they are necessary and critical to our success in relationships, business, and enduranc...
The Top 7 Tips For Good Running Form
29 Mar 2022
Contributed by Lukas
Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient o...