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 adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

• [00:00] Introduction to 1% Better Philosophy
• [00:36] Why long-term gains matter more than quick fixes
• [01:12] Beta-alanine: The slow-burn supplement for endurance
• [02:24] How beta alanine reduces muscle fatigue
• [03:49] Managing side effects: Tips for a comfortable dosage
• [05:41] The importance of checking accurate weather forecasts
• [08:12] Why most weather apps aren’t reliable
• [10:27] Tackling fartlek workouts with structure
• [12:33] Effective gear planning based on accurate forecasts
• [13:10] Closing thoughts on long-term commitment in running

1. Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
2. Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
3. Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

• Get your free 1% better 30-day guide to consistency
• Watch and read the full episode here
• DLake Runs on Instagram
• Follow my training on Strava

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

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 fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [01:09] First Time Meeting Audrey
• [01:45] Barriers to Breaking the 15-Minute Mark
• [02:42] Dynamic Warm-Up Routine Breakdown
• [03:35] Goals and Fitness Priorities
• [04:17] Fun Fuel Choices for Training Days
• [06:06] Learning from Interval Mistakes
• [07:52] Final 400m Interval Push
• [09:02] How to Train for Speed in 800m
• [11:25] Breaking Bad Habits for Consistency

Links For Greatness

• Get your free 1% better 30-day guide to consistency
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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

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 it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress.

Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience.

TIMESTAMPS OF WHAT YOU'LL LEARN

- [00:00:00] - Introduction and Overview

- [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running

- [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run

- [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm

- [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance

- [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory

- [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance

- [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking

- [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs

- [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run

- [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running

LINKS & LEARNINGS

- The One Percent Better Runner Newsletter - https://dlakecreates.com/news

- DLake Runs on Instagram - https://instagram.com/dlakecreates

- Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire

- Listen, read and learn more here https://dlakecreates.com/mindful

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