The 1% Better Runner with DLake

Daren DLake
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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. I Got Fitter Than Ever—Then One Race Humbled Me

    22H AGO

    I Got Fitter Than Ever—Then One Race Humbled Me

    Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other. What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish line and how a single pacing mistake can turn a goal race into a battle for survival. This episode breaks down the technical and psychological shifts needed to move from just "running fast" to actually "racing," providing a blueprint for analyzing your own data without letting emotions cloud your progress. Key TakeawaysRacing is a skill separate from fitness that requires practice under pressure. You cannot learn to handle pain and panic solely through solo time trials.Going out too fast early in a race often leads to slowing down too much later. Finding a smooth rhythm matters more than trying to force a perfect pace from the start.Your form breaks down when you get tired, so you need tools to maintain cadence. Using music or cues can help keep your steps quick even when your legs feel heavy.Timestamps[00:34] How to Get Good at the Skill of Racing[01:12] The 3k Race Breakdown[03:23] Use This to Improve Your VO2 Max[04:12] How to Review Your Data Post Race[07:05] Learn More About VO2 MaxLinks & Learnings📈 Get Your Free Increase VO2 Max/VDot Score Training Plan Here: https://dlakecreates.com/vo2maxfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/3kWhy Most Runners Get VO₂ Max Wrong: https://dlakecreates.com/how-to-train-vo2-max/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    8 min
  2. Most Runners Train Too Hard—Here's What Elite Runners Do Instead

    2D AGO

    Most Runners Train Too Hard—Here's What Elite Runners Do Instead

    Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts. If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a 17-minute 5K through a chaotic training block. You'll learn what speed reserve actually is, why most runners are lifting wrong for their goals, and how to train for that finishing kick without complicated equipment or endless hours in the gym. Key TakeawaysEndurance is only part of the equation: If you want to finish races strong, you need more than aerobic fitness. Building power increases your speed reserve so your race pace feels easier and you still have a kick left at the end.Lifting for runners is about intent, not just reps: Moving moderate to heavy weight fast and controlled trains your body to produce force quickly. That translates to better acceleration, stronger hills, and smoother form late in races.Testing and progression matter: When you measure power, adjust exercises to fit your body, and progress the right way, you get results without unnecessary strain. Strength work becomes a tool that supports your running instead of competing with it.Timestamps[00:27] What You'll Learn[01:08] Why Runners Should Lift Like This[02:44] What Is Speed Strength[03:25] Use This to Be a Stronger Runner[04:10] What Was I Missing in My Strength Routine?[04:50] My Background[05:26] Defining Power and Speed[06:32] What Happened in My First Test[08:24] How to Do the Pro Lifting Protocol[09:07] Why No Back Squats?[09:54] Did It Actually Work?[11:34] Do These 5 Bodyweight Workouts If You're New to StrengthLinks & Learnings📈 Get Yor Free Improve Running Speed Strength Training Plan Here: https://dlakecreates.com/strengthfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/axisThe ONLY 5 Strength Moves Runners Actually Need: https://dlakecreates.com/10w2s-5Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    12 min
  3. The Real Reason You’re Shuffling (And How to Fix It)

    4D AGO

    The Real Reason You’re Shuffling (And How to Fix It)

    Most runners don’t lose form because they’re weak. They lose it because they never trained their nervous system to hold it. If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I walk you through a simple pre-run system that takes just a few minutes, explain the movement phases of running in plain language, and show you how to build better mechanics without obsessing over cues mid-race. This is about training your nervous system, not just thinking about posture, so your body knows what to do automatically when it matters most. Key TakeawaysIf your form only works when you’re fresh, it’s not trained yet. You need to practice movement patterns before you run so your body defaults to them under fatigue.Vertical bounce, forward lean, heel lift, and knee drive all work together. When you isolate and train each phase, your stride becomes more efficient and powerful.Just a few minutes of focused drills before a run can prime your nervous system. Over time, this makes smooth, strong form feel automatic instead of forcedTimestamps[00:15] What You'll Learn[00:55] The Real Problem With 'Fixing' Form[03:19] How Running Actually Works[04:19] Use This Free Training Plan To Do The 3 Drills Now[05:17] Drill #1: Ankling[06:39] Common Mistakes[08:19] Drill #2: Butt Kicks[09:59] Drill #3: High Knees[12:30] The Arm Swing Phase[13:14] How To Add This Into Your Pre-Runs[14:05] Use This To Do A-SkipsLinks & Learnings📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/form3drillsRun Cadence Ultimate Guide: https://dlakecreates.com/cadenceElite Runners Don't Stretch Before Runs—They Do This 7‑Minute Routine: https://dlakecreates.com/stretchingHow to Run Strides, Wind-ups, & Skips: https://dlakecreates.com/stridesMost Runners Are Doing A-Skips Wrong (Are You?): https://dlakecreates.com/askipsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    15 min
  4. The 5K Mistake Every Marathoner Makes

    MAR 6

    The 5K Mistake Every Marathoner Makes

    What if the race you’re avoiding is the one that unlocks your marathon speed? Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it. Key TakeawaysShort races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.Timestamps[00:32] What You’ll Learn[01:10] Why 5K Helps The Marathon[02:09] Use This Marathon Training Plan To Schedule 5Ks Right[02:38] Lactate Tolerance Training[03:37] Use This One Thing To Stop Getting INjured[05:28] What Did Brenton Actually Do?[06:53] Use This To Run A Faster Marathon & 5KLinks & Learnings📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury 📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/5kmarathonThis Pro Run Coach Got Me To Run a 16:45 5K: https://dlakecreates.com/exproInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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

    MAR 4

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

    MAR 2

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

    FEB 27

    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
  8. 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
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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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