The 1% Better Runner with DLake

Daren DLake
  • 4.5 (15)
  • RUNNING
  • UPDATED SEMIWEEKLY

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. Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)

    16H AGO

    Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)

    You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race. If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it, train it without burning out, and avoid the common mistakes that quietly stall progress. If you’ve ever felt fit but couldn’t translate that fitness into faster times, this will help you close that gap with practical, repeatable strategies you can start applying right away. Key TakeawaysYou can build a big aerobic engine, but threshold is what teaches you how to use it at race effort. Without it, your training stays strong but your race results stall.Going too hard, skipping base training, or doing it while exhausted turns threshold into wasted effort. When done right, it becomes controlled, repeatable, and sustainable work.Simple field tests, race data, and structured workouts can get you close enough to train effectively. Precision helps, but consistency matters more.Timestamps[00:23] What You'll Learn[01:27] Understanding Lactate Threshold[01:54] Four Key Fun Run Science Facts About Lactate[03:23] What Happens When You Train At Threshold[03:57] Use This To Find Your Threshold[04:45] Why Threshold Sits At The Center Of Your Training[05:27] Three Ways to Train Threshold[08:22] The One Thing Injured Runners Need[09:58] Metaphors To Help Threshold Make Sense[10:51] The 5 Dumbest Threshold Mistakes[11:45] Mistake Number 2 - Skipping The Aerobic Base Phase[12:37] Mistake #3: Doing Threshold While You're Fatigued[13:44] Use This To Find Your Threshold And Train Smarter[14:11] Mistake #4 - Calling Everything Threshold[15:28] Mistake #5 Doing It Every Week Forever[16:42] Bonus Tip - Do Threshold Runs In The Same Consistent Place[17:29] The Difference Between Zone Two Threshold And VO Two Max.[18:00] Zone 2: The Foundation Of Aerobic Base Building[18:47] Run Science Nerd Break: Threshold Fun Facts[20:06] Defining Vo2 Max And Why It's So Important[20:39] Run Science Nerd Break - Aerobic Vs Anaerobic[22:04] Use This Cheat Sheet To Train Your Sub Threshold[22:32] My Vo2 Max Lactate Threshold Test Results[24:07] Why This All Matters For Runners[25:42] How I'm Training After The Test[28:40] Number Three Best Threshold Test - Online Calculators/Race Data[30:06] Number 2 Best Threshold Test - Field Test[31:26] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)[33:36] What I Learned Doing Them AllLinks & Learnings📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury📈 Get Your Free Lactate Threshold Training Plan Here: https://dlakecreates.com/thresholdfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/thresholdmasterclassWhy Most Runners Get VO2 Max Wrong: ****https://dlakecreates.com/vo2-max-training-runners/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    35 min
  2. What Running REALLY Does to Your Body (Nobody Explains This)

    2D AGO

    What Running REALLY Does to Your Body (Nobody Explains This)

    Running doesn't destroy your body—sitting on the couch for 30 years does. If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future. Key TakeawaysConsistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.Timestamps[00:33] What You'll Learn[01:12] The Body Changes[03:04] Always Tell Yourself a Believable Future Story[04:07] Pillar 1: Load Slowly[05:29] Use This To Run Without Injury or Burnout Forever[06:32] Pillar 2: Run Slow[07:51] Pillar 3: Recovery Is Training[08:50] How Runners Can Keep Showing Up[09:36] How to Really Start Running (Even if You Took a Break)Links & Learnings📈 Get Your Free Run Without Injury or Burnout Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here https://dlakecreates.com/happenswhenHow to Start Running Without Breaking Yourself This Time https://dlakecreates.com/startrunningInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    10 min
  3. You’ll Never Break a 25 Minute 5k Training Like This

    5D AGO

    You’ll Never Break a 25 Minute 5k Training Like This

    Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching. If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small shifts in your weekly setup can unlock real speed. It’s about training with intention, protecting your energy, and finally giving your body the right signals to improve—without burning yourself out in the process. Key TakeawaysMost runners get stuck because their "easy" runs are actually moderate efforts that prevent full recovery, so you must slow down to a conversational pace to build the aerobic engine needed for speed.Your hard workout days need to be genuinely challenging but repeatable, focusing on finishing every rep at goal pace while feeling like you could have done one or two more.Swapping a random mix of runs for a balanced four-day schedule with dedicated rest, strength training, and a proper taper will keep you fresh and ready to race your best time.Timestamps[00:32] What You’ll Learn[01:16] The Actual Problem[02:49] The Test To Run Easy[04:19] Use This To Run A Fast 5K[04:55] The Training Split That Works[08:11] Vo2 Max Speed Work For Sub-25[12:04] Mistakes To AvoidLinks & Learnings📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury📈 Get Your Free Run Fast 5K Training Plan https://dlakecreates.com/sub255kfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub255kIs Zone 3 (Grey Zone) Running A Waste Of Time or Genius? https://dlakecreates.com/grayzoneThis Free Tool Will Change How You Train VO2 Max Forever https://dlakecreates.com/vdotWhy Most Runners Get VO₂ Max Wrong https://dlakecreates.com/notvo2maxThe ONLY 5 Strength Moves Runners Actually Need https://dlakecreates.com/10w2s-5Why Most Runners Lift Wrong (And How to Fix It) https://dlakecreates.com/strengthInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    17 min
  4. How I'm Getting Faster Without Doing Long Runs

    FEB 24

    How I'm Getting Faster Without Doing Long Runs

    Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back. If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down. Key TakeawaysCapping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.Timestamps[00:15] What You'll Learn[01:05] Change 1: I Replaced Long Runs with Smarter Volume[03:10] Use This to Run Injury Free[03:47] Change 2: The 3-5% Rule Kept Me Fresh[04:31] Change 3: Cross-Training Unlocked Base Without the Damage[07:39] How to Really Run Long Runs When You're ReadyLinks & Learnings📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrunWhat Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    9 min
  5. Best Running Shoes 2026 (Not What You Think)

    FEB 20

    Best Running Shoes 2026 (Not What You Think)

    What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs? Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing how to structure your shoe rotation, when to upgrade, and how to use each pair with intention so every run feels smoother and more purposeful. Key TakeawaysMost runners buy shoes in the wrong order and end up wasting money on pairs they rarely use. Starting with the right everyday shoe builds comfort, durability, and consistency first.Rotating different types of shoes helps reduce injury risk because each pair stresses the body in a slightly different way. It’s not about one perfect shoe, it’s about having the right mix.Speed and race shoes should only come after you’ve built mileage and consistency. Saving them for key workouts and race day keeps them effective and extends their lifespan.Timestamps[00:26] What You'll Learn[01:16] The Mistake[01:59] The Science[02:32] The 3 Running Shoes You Need[04:15] Know What Shoe to Use on Each Run[05:12] Second Shoe You Add: The Fun One[06:32] Third and Last Shoe You Buy: The Weapon[08:11] The Brand Examples[09:03] Use This to Pick the Right Shoes for Your Next Training BlockLinks & Learnings📈 Get Your Free 3-Shoe Rotation Guide & Training Plan Here: https://dlakecreates.com/shoerotationfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/3shoesAll Brands Shoe Rotation - https://www.instagram.com/p/DLl2IzwMEMh/?hl=enThe Super Shoe Trap (With Science Fix): https://dlakecreates.com/max-cushion-running-shoes/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    10 min
  6. Your Marathon Plan Is Backwards - Here’s the Correct Order

    FEB 17

    Your Marathon Plan Is Backwards - Here’s the Correct Order

    What if the reason your easy runs feel hard is because you’re doing too much, too soon? Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed work early on, and how following the right sequence helps you stay healthy, consistent, and confident all the way to race day. Key TakeawaysMarathon training works best when it follows a clear order, starting with easy runs, long runs, and threshold work before adding speed. Skipping this order is one of the fastest ways to get injured or burned out.Easy runs and long runs are not filler workouts. They build the aerobic base that lets your body recover, adapt, and handle harder training later.Speed work only helps once your foundation is solid. Without a base, harder workouts create damage faster than your body can rebuild.Timestamps[00:34] What You'll Learn[01:47] The Problem[04:10] Use This To Crush Your Next Marathon[05:17] The Solution: How To Sequence The 16 Weeks[07:35] Run Type #1: The Easy Run[09:41] Run Type #2: The Long Run[14:05] Run Type #3: The Threshold Run[18:27] Find Out What Level Marathoner You AreLinks & Learnings📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/marathon3runsRun Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4Why Low Heart Rate Running Is Not Working for You (Yet): https://dlakecreates.com/lowhrBreath Nose vs. Mouth? Most Runners Pick The WRONG One: https://dlakecreates.com//nosevmouthUse VDOT Calculator to get training paces and race estimates https://dlakecreates.com/vdotUse this to learn how to run better long runs https://dlakecreates.com/longrunUse this to improve your lactate threshold - https://dlakecreates.com/lactate1wtfInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    20 min
  7. Breath Nose vs. Mouth? Most Runners Pick The WRONG One

    FEB 13

    Breath Nose vs. Mouth? Most Runners Pick The WRONG One

    Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard. Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than you think, and how a small change in breathing can help you slow down, build a stronger aerobic base, and get more out of every run without adding more miles or intensity. Key TakeawaysBreathing through your nose during easy runs filters and moistens your air, helping your body use oxygen more efficiently. It also forces you to slow down to the correct, easy pace that truly builds your fitness.Mouth breathing is best for hard workouts and racing because it delivers oxygen faster when intensity is high. Using it on easy days often leads runners to train too hard without realizing it.Most runners struggle not because they train too little, but because they run their easy days too fast. Learning when to use nose versus mouth breathing helps protect the aerobic base that makes long-term progress possible.Timestamps[00:15] What You'll Learn[01:06] What Most Runners Believe[01:59] What The Data Actually Shows[04:32] Use This To Nose Breathe On Your Next Run[05:31] Real World Example Of How Much Air You Can Breathe[06:41] Start Nose Breathing Today[07:13] Why This Is So Important[08:04] Do These 4 Other Things to Breathe EasierLinks & Learnings📈 Get Your Free 30-Day Base Training & Habits Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nosevmouthGet Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessytMost Runners Breathing Wrong - Fit it in 5 steps: https://dlakecreates.com/breathingInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    9 min
  8. If I Started Running In 2026, Here’s What I’D STOP DOING

    FEB 10

    If I Started Running In 2026, Here’s What I’D STOP DOING

    You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back. If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small changes in how you train, recover, and think about progress can completely change your trajectory. By the end, you’ll know what to stop doing, what to adjust, and how to train with more confidence without burning yourself into the ground. Key TakeawaysTraining harder is not the same as training smarter. Most plateaus and injuries come from pacing mistakes, poor recovery, and pushing effort into the wrong places.Progress happens when stress and recovery are balanced. Easy days, gradual load increases, and proper rest are what allow the body to actually adapt and get faster.Comparison ruins consistency. Focusing on other runners or past versions of yourself leads to bad decisions that quietly derail long-term progress.Timestamps[00:14] What You'll Learn[00:57] Mistake #1: Start Races Too Fast[02:49] Mistake #2: Go Too Hard On Easy Days[06:12] Use This Free Thing To Run At A Lower Heart Rate[07:01] Mistake #3: Increase Volume/Load Too Fast[09:59] Mistake #4: Ignore Pain[11:26] Mistake #5: Skip Strength Training[12:57] Mistake #6: Not Rest Enough[15:18] Mistake #7: Expect a Best Time Every Race[17:15] Mistake #8: Compare Yourself To Other Runners (Or Your Past Self)[19:50] Use These 9 Things To Be Smarter Than MeLinks & Learnings📈 Get Your Free Increase Zone 2 HR Training & Habits Plan Here: https://dlakecreates.com/zone2free🎧 Listen, Read and Learn More Here: https://dlakecreates.com/8mistakesGet Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessytTop 3 Things To Do When You Start A Race Too Fast: https://dlakecreates.com/top-3-things-to-do-when-you-start-a-race-too-fast/Why Low Heart Rate Running Isn’t Working for You (Yet): https://dlakecreates.com/lowhrDo You REALLY Need Rest Days? https://dlakecreates.com/runner-recovery-tips/The 9 Mistakes Holding You Back From Getting Faster: https://dlakecreates.com/9thingsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    21 min
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Ratings & Reviews

4.5
out of 5
15 Ratings

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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