The 1% Better Runner | DLake & Friends

Daren DLake
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  • RUNNING
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This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.

  1. Why Most Runners Get VO2 Max Wrong (And How to Fix It)

    2 DAYS AGO

    Why Most Runners Get VO2 Max Wrong (And How to Fix It)

    Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race times Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there. Key TakeawaysVO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress.The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.Timestamps[00:15] What You'll Learn[00:49] Vo2 Max Defined[03:29] How To Improve Your Vo2 Max[07:24] Use This To Improve Your Vo2 Max Now[08:03] Run Science Nerd Break - Vo2 Max Tops Out[09:03] Why Smart Watches Get It All Wrong[09:51] Why You Need Patience To Improve Your Vo2 Max[11:01] Use This To Get a Higher Vo2 Max and Race FasterLinks & Learnings📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025Learn about threshold training here https://dlakecreates.com/thresholdLearn more about Vo2 Max here - https://dlakecreates.com/vo2max2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    12 min
  2. If Running Feels Hard Lately, This Might Be Why

    4 DAYS AGO

    If Running Feels Hard Lately, This Might Be Why

    What if running faster isn't about pushing harder, but about subtle shifts you're overlooking? In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single time, and walk away with a practical approach to stop fighting against yourself and start flowing with the natural rhythm that unlocks your best running. Key TakeawaysSmall changes—like better sleep, hydration, and weather—can give you a 5% boost in your running performance without extra effort.Consistency matters more than occasional bursts of intensity; showing up regularly helps you improve your running over time.Aligning with the natural flow—in running or life—makes things feel easier and more rewarding.Timestamps[00:00] How to run faster without training harder[00:27] How to collaborate with the running universe[01:23] Stacking small tailwinds for big gains[02:00] The bigger picture: Applying small daily wins to life and long-term habits[02:40] Go with the flow[03:02] Get your free 30-day base training & habits plan Links & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/base5kfree🎧 Listen, read and learn more here https://dlakecreates.com/tailwindLearn more about running mindfulness and meditation - https://dlakecreates.com/mindfulDaren on Instagram - https://instagram.com/dlakecreatesDaren on Strava - https://www.strava.com/athletes/120507Rick Rubin’s Book - https://www.goodreads.com/book/show/60965426-the-creative-act Hosted on Acast. See acast.com/privacy for more information.

    4 min
  3. 3 Tiny Mistakes That Destroyed My Marathon (And the Fix)

    6 DAYS AGO

    3 Tiny Mistakes That Destroyed My Marathon (And the Fix)

    What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores? I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn’t), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they’re fit and ready. It’s not always about how many miles you run or how fast your watch says you should go. Instead, it's the small stuff most people ignore that ends up deciding your finish time. If you’ve ever had a rough race despite solid training, this one will help you figure out what went wrong—and how to fix it next time. Key TakeawaysRace-day prep matters more than fitness. Small things like water and fueling can make or break your race, even if you're in great shape.Practice your race plan ahead of time. Don’t wait until race day to figure out how you’ll drink water or take gels—practice it during training.You don’t need to train harder to race better. Maintaining a base and peaking smartly for a few weeks can keep you fresh and reduce burnout.Timestamps00:19] What You'll Learn[02:48] I Learned What Not To Do In the Marathon[03:51] Use This Free Training Plan To Run Your Best[04:47] I Learned What Not To Do In the Marathon With This[06:16] The Fix For Race Day Fails[07:07] Marathon Hydration/Nutrition Drama Continues[07:37] Learning From My Mistakes Mid-raceLinks & Learnings📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more here https://dlakecreates.com/racefailmarathonGet all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkitInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    9 min
  4. This Pro Run Coach Got Me To Run a 16:45 5K

    20 AUG

    This Pro Run Coach Got Me To Run a 16:45 5K

    Most runners are training for a time they think they should hit, not the one they're actually ready for. If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you’ll know exactly where to focus your effort so every step brings you closer to your fastest finish yet. Key TakeawaysA faster 5K isn’t just about running more—it’s about training both your aerobic base and your ability to handle high-speed efforts.Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch.Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains.Timestamps[00:08] What You'll Learn[01:03] How I'm Trying to Run a 15:59 5K[02:44] Run Science Nerd Break - What Does Anaerobic Mean?[04:01] The Science Behind The 5K[02:02] Why It's Not About Speed But Lactate Tolerance[05:35] Use This Free Training Plan To Run a Faster 5K[06:05] Lactate Threshold vs Lactate Tolerance[06:56] Run Science Nerd Break – Lactate Doesn’t Shut You Down[09:49] Run Science Nerd Break - Speed Endurance Explained[13:51] Use This To Develop Base To Run a Faster 5KLinks & Learnings📈 Get your free xxx https://dlakecreates.com/5kfree🎧 Listen, read and learn more here https://dlakecreates.com/exproOther relevant link to other episodes - http://dlakecreates.com/fast5kOther relevant link to other episodes or website - https://dlakecreates.com/5k10kStudy 1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8975965/Study 2 - https://pubmed.ncbi.nlm.nih.gov/26817745/Mike Trees on Instagram - https://instagram.com/run.nrgNRG Coaching - https://nrg-coaching.comDLake Instagram – https://instagram.com/dlakecreatesDlake Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    14 min
  5. These 12 Science-Backed Run Supplements Will Shave Minutes Off Your Next Race

    16 AUG

    These 12 Science-Backed Run Supplements Will Shave Minutes Off Your Next Race

    The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train. If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork. Key TakeawaysSmart fueling boosts performance: Fueling your body with the right nutrients and supplements can significantly improve endurance and recovery, especially during long-distance running.Timing and balance are key: Some supplements work best right before a race (like caffeine), while others (like creatine) need daily use. Hydration and electrolytes should be constant.Experiment carefully: Not every supplement works for everyone. Start small, track how your body reacts, and adjust to avoid stomach issues or wasted effort.Timestamps[00:13] What You’ll learn[32:10] Caffeine[02:03] Hydration & Electrolytes[05:08] Get Your Free 8-Week Race Day Toolkit Training & Habits Plan[06:06] Nutrition[08:54] Creatine[11:59] Tart Cherry Juice[14:18] Beetroot Juice[17:33] Cordyceps Mushroom[19:26] Spirulina[20:31] Beta Alanine[23:03] Acetyl L-Carnitine[24:41] CBD Oil[26:43] Bicarb/Baking Soda[31:27] End: CTALinks & Learnings📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree🎧 Listen & read more here - https://dlakecreates.com/racetoolssuppsGet all 17 Race Tools & Tactics here - https://dlakecreates.com/racetoolkitLearn more about 7 Science-backed supplements to help you after hard runs - http://dlakecreates.com/7suppsDaren on Instagram - https://instagram.com/dlakecreatesDaren on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    32 min
  6. The 5 Worst Threshold Running Mistakes Everyone Makes (Avoid These)

    13 AUG

    The 5 Worst Threshold Running Mistakes Everyone Makes (Avoid These)

    Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works. Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning out, this one’s for you. You’ll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter. Key TakeawaysRunning too hard at threshold isn’t helping—it’s hurting: Pushing past your real threshold pace turns training into survival mode, not progress.Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle.Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back.Timestamps[01:08] What Is Threshold Training?[02:08] Run Science Nerd Break #1 - Lactate Is Good[03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast[04:21] Mistake #2 - Skipping The Aerobic Base Phase[05:13] Mistake #3 - Doing Threshold While You're Fatigued[06:20] Use This To Improve Your Threshold The Smart Way[06:56] Mistake #4 - Calling Everything Threshold[08:13] Mistake #5 - Doing It Every Week Forever[09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place[10:04] What You Really Need To Improve Your ThresholdLinks & Learnings📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree🎧 Listen, read and learn more here https://dlakecreates.com/lactate2mistakesLearn about what your lactate threshold is and how to train it here- https://dlakecreates.com/lactate1wtfLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn about improving your sub-threshold here https://dlakecreates.com/subthresholdFollow DLake on Instagram – https://instagram.com/dlakecreatesFollow DLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    11 min
  7. Run Stronger with These 5 Exercises (No Gym or Weights Needed)

    9 AUG

    Run Stronger with These 5 Exercises (No Gym or Weights Needed)

    What if the best strength work for runners doesn’t need any weights? Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a single machine or dumbbell. Key TakeawaysBodyweight strength training can target the most critical muscles for runners—no gym required.Each of the five exercises mimics running mechanics and builds injury-resilient muscles.Slow, controlled reps and proper form matter more than weight or volume for runners.\ Timestamps[00:21] What You'll Learn [01:07] How To Bulgarian Split Squat [03:46] Use This To Balance Strength Training, Running and Life [04:12] How To Single Leg Deadlift [07:12] How To Bent Knee Calf Raise (Soleus) [09:21] How To Pushups For Runners [11:23] How To Side Plank With Leg Raise [13:43] How To Fit It All In Links & Learnings📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/?p=4089Sam Shearman & 10W2S on Instagram - https://www.instagram.com/10w2sDLake 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.

    15 min
  8. 3 Easy Tips to Fix Your Running Form in 7 Minutes | Overstriding

    6 AUG

    3 Easy Tips to Fix Your Running Form in 7 Minutes | Overstriding

    Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve. Overstriding is one of those sneaky mistakes that most runners don’t even realize they’re making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it’s not what you’ve been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you’re training for your next PR or just trying to run without pain, this is the kind of episode that tells you what’s really going on with your form and how to fix it without making things worse. Key TakeawaysOverstriding isn’t about heel striking—it’s about how far your foot lands in front of your body, which slows you down and increases injury risk.You can fix overstriding with a simple three-step process: feel your stride, film it, and gradually adjust your cadence.The real cause of overstriding often isn’t form—it’s running too fast for your current fitness level and not being patient enough to let your body catch up.Timestamps[00:56] What Most Runners Get Wrong About Run Form[01:30] Run Science Nerd Break[01:51] 3 Step Overstriding Fix[02:16] Step 2 - Film It[02:56] Step 3: Increase Your Cadence (In a Smart Way)[03:04] Quick Run Science Nerd Break[04:39] Use This To Stop Overstriding[05:36] Patience Is The Problem[06:01] Quick Run Science Nerd Break[06:48] Use This To Run With Better FormLinks & Learnings📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/overstridingWhat foostrike is best? Heel vs Midfoot vs Forefoot - https://dlakecreates.com/footstrike6 Magical Tips to Perfect Running Form in 8 Minutes -https://dlakecreates.com/improve-running-formInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    7 min
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About

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.

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