The 1% Better Runner with DLake

Daren DLake
  • 4.6 (16)
  • RUNNING
  • UPDATED WEEKLY

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. If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)

    2D AGO

    If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)

    What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time? Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference. Key TakeawaysThe 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.Timestamps[01:11] Starting The 12x400m Workout[01:54] Rep/Interval #1[02:06] Rep/Interval #2[02:35] Effort - This Should Be Comfortably Hard[02:59] Shoes I'm Wearing[03:18] Rep/Interval #4[03:32] Use This Workout To Improve Your Vo2 Max[03:47] Humidity, Heart Rate, Speed And Vvo2 Max[04:30] Rep/Interval #6[05:15] Traps To Avoid[05:44] Why Heart Rate Drift Is Good For This Workout[06:22] Rep/Interval #8 (Last One)[06:56] How To End With Strides (And Do Them)[07:46] Go Deeper On This Workout HereLinks & Learnings📈 Get your free vo2 max workout training plan with 12x400m intervals here - https://dlakecreates.com/4x4free🎧 Listen, read and learn more here https://dlakecreates.com/400mImprove vo2 max with this other workout here - https://dlakecreates.com/4x4Why Most Runners Get VO2 Max Wrong (And How to Fix It) 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.

    8 min
  2. The Dangerous Level of Strava Runners No One Talks About

    5D AGO

    The Dangerous Level of Strava Runners No One Talks About

    What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster? Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running. Key TakeawaysNot all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.Timestamps[00:29] What You'll Learn[01:10] Level 1: Doesn't Know What Strava Is[02:44] Use This Free Course To Better Understand Strava[03:27] Level 2: Has It, Posts Runs, No Titles[05:06] Level 3: Elaborate Titles, Segment Obsessive[06:58] How You Should Really Use Strava[08:07] Level 4: Pays For Strava Premium[10:30] Level 5: The Kom/Qom Hunter[11:45] What Level You Should Really Be AtLinks & Learnings📈 Get Your Free Email Course To Better Understand Strava Here: https://dlakecreates.com/emailcourse🎧 Listen, Read and Learn More Here: https://dlakecreates.com/stravalevelsTake Back Control of Your Run Data With This Ai Trick: https://dlakecreates.com/virtualcoach2The Dangerous Level of Marathon Running No One Talks About: https://dlakecreates.com/marathonlevelsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    13 min
  3. You're Doing 10K Training Wrong, And It's Keeping You Stuck

    APR 9

    You're Doing 10K Training Wrong, And It's Keeping You Stuck

    Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely. If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps that blow up most race attempts and a simple week-by-week framework to pull it all together. Key TakeawaysYour 5K time predicts your 10K ceiling. Multiply your 5K time by 2.08 to get your predicted 10K. Improve one, and the other follows.Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.Timestamps[00:33] What You'll Learn[02:02] Why the 10k Is Such a Great Race[04:43] Use This to Run a Faster 10k[06:21] The 5k Connection — Your Hidden Ceiling[08:40] The 10k Training: 4 Run Types[14:08] Trap to Avoid[17:41] Treat Recovery As a Priority[19:02] Use This Formula After Races/Runs to Evaluate Your Effort[20:53] Run a Faster 5k So You Can Run a Fast 10kLinks & Learnings📈 Get Your Free 10-Week 10K Training Plan Here: https://dlakecreates.com/10kfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/10kFree VDot Calculator: https://dlakecreates.com/vdotVo2 Max: https://dlakecreates.com/vo2maxWhy Most Tempo Runs Are Messing Up Your Recovery: https://dlakecreates.com/tempoWhat's The RIGHT Easy Run Pace?: https://dlakecreates.com/easyrunningWhy Pro Runners Do This But You Don’t?: https://dlakecreates.com/strideswithme10K vs 5K Training - https://dlakecreates.com/5k10kInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    22 min
  4. Good Form Won't Make You Faster (This Will)

    APR 6

    Good Form Won't Make You Faster (This Will)

    What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is? If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that effortless “bounce” elite runners seem to have and how to make it part of your routine without overcomplicating your training. Key TakeawaysRunning form alone doesn’t make you faster. What really changes how you feel is building elastic power so your body can bounce instead of absorb impact.Focus on three simple plyometric drills that train different parts of the running motion. Together, they build rhythm, coordination, and forward power in a way regular running doesn’t.Keep it consistent by doing short, repeatable routines before every run. Small efforts done often create better results than occasional intense workouts.Timestamps[00:17] What You'll Learn[01:11] The Problem With Form Obsession[02:56] Use This To Do Plyos Everyday Easily[03:18] Form Drills Vs Plyos[03:55] Drill #1 - Pogos[07:07] Drill #2 - Skips[09:14] How Running Works With These Drills[10:19] Drill #3 - Bounders[12:16] How To Add These To Your Runs[13:07] Add In These 3 Other Drills To Run With Better RunLinks & Learnings📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/plyos3drillsLearn the 3 best Form Drills here - https://dlakecreates.com/form3drills Learn How To Do A-skips For Beginners here - https://dlakecreates.com/askipsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    14 min
  5. Zone 2 Training Is Useless Without This One Test | MAF Test

    APR 2

    Zone 2 Training Is Useless Without This One Test | MAF Test

    Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster. If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress. In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free. Key TakeawaysZone two training works best when measured by heart rate, not just pace or effort.Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.Consistency over months is key—small, gradual progress leads to big gains without burnout.Timestamps[00:18] What You'll Learn[01:36] Mistake of Zone 2/MAF Pacing[04:05] Use This Training Plan to Improve Your Zone 2[05:01] Variation of MAF - IMAT[05:47] How to MAF Test Part 2[07:07] Where to Do MAF Test[08:18] Traps to Avoid[09:10] How Slow I Was When I First Did This Test[11:03] Don't Stop in the Middle of the Test[11:54] Other Benefits of MAF Testing[12:40] Watch This to Understand Base BetterLinks & Learnings📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free🎧 Listen, Read and Learn More Here https://dlakecreates.com/mafRun Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    13 min
  6. I'm a Running Coach — Here's Why You Don't Need One

    MAR 30

    I'm a Running Coach — Here's Why You Don't Need One

    Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over. If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time. Key TakeawaysFocus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.Timestamps[00:10] What You'll Learn[01:03] The 3 Ingredients Every Self-Coached Runner Needs[02:17] Ingredient 1: Know What Level Your At[04:46] Use This To Become an Expert Self-Coached Runner[05:18] The Novice Levels Of Run Experience[06:03] The Intermediate Level Of Run Experience[06:40] The Advanced Level Of Run Experience[08:13] Ingredient 2: Progressive Overload: Build, Maintain, Connect[11:21] Ingredient 3: The Ratio That Keeps You Running[14:46] Use This to Self-Coach and Get Closer to 80:20 RatioLinks & Learnings📈 Get Your Free Self-Coached Running Training Plan Here: https://dlakecreates.com/emailcourseLearn More About No Coach Run Training Here and Sign Up: https://opb.kit.com/selfcoachsignup🎧 Listen, Read and Learn More Here: https://dlakecreates.com/selfcoachThis Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdotThe Injury That Ends Running Careers: https://dlakecreates.com/injuryquitInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    15 min
  7. I Quit Marathon Training and Got Faster

    MAR 27

    I Quit Marathon Training and Got Faster

    What if skipping the traditional long run is actually the key to unlocking your true speed potential? After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you. Key TakeawaysCutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.Timestamps[00:19] What You'll Learn[00:48] What I'm Doing Different[01:47] How the long run changes[02:28] How I'm Feeling[03:04] A Sample of My Training Week[03:55] Why I suck at the marathon[04:39] Picking The Right Surface / My Achilles[04:39] Minimizing Injury Risk / The challenge of adding in more running[05:12] Don't Forget The Hills[05:57] Get This Free Thing To Avoid InjuryLinks & Learnings📈 Get Your Free Email Course Here: https://dlakecreates.com/emailcourse🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rwmfeb2026I Quit Long Runs For 4 Months. Here's What Happened: dlakecreates.com/NolongrunInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    7 min
  8. I Ran More and Got Fat (How I Fixed It)

    MAR 25

    I Ran More and Got Fat (How I Fixed It)

    What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more? You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward. Key TakeawaysMore running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.Timestamps00:37] What You'll Learn[01:15] How I Gained Fat While Running[02:06] What Is Calorie Deficit[03:36] What Does Eating Too Much Look Like?[05:57] How to Fuel and Hydrate Properly for Running[06:25] What Fat Burning Really Is[07:28] How I Fixed the Run Too Much Problem[09:06] What a Pro Run Coach Thinks Can Fix It[10:46] What Is a Calorie?[11:45] Why We Can't Just Rely on Calories for Running[13:29] How to Not Overeat When I Run[15:03] Use This to Understand Running Nutrition BetterLinks & Learnings📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfatWhat to Eat Before and After a Run: https://dlakecreates.com/nutritionprepostInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    16 min
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Ratings & Reviews

4.6
out of 5
16 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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