The 1% Better Runner with DLake

Daren DLake
  • 4.5 (15)
  • 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. You've Been Running at the Wrong Threshold—Here's the Proof

    2D AGO

    You've Been Running at the Wrong Threshold—Here's the Proof

    The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon! Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and racing, and what practical steps you can take to lock in your pace without wasting time or money. Key TakeawaysThreshold training is the key to racing stronger because it tells you the fastest pace you can hold without crashing.With the right approach, you don’t need fancy labs or expensive gear—you can get reliable numbers from simple tests and consistent training.For most runners, a simple 20-minute field test is the most effective way to find your threshold heart rate. It is surprisingly accurate, empowering, and something you can repeat every month or two to track your progress without needing a lab.Timestamps[00:18] What You'll Learn[01:10] What Is Threshold And Why Does It Matter For Runners?[02:15] The Threshold Test Shootout[02:29] The Number Four Best Threshold Test - Zone 2/MAF/Your Gut Intuition[04:11] Number Three Best Threshold Test - Online Calculators/Race Data[05:32] Use This To Improve Your Threshold Right Now[06:21] Number 2 Best Threshold Test - Field Test[07:41] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)[09:52] What I Learned Doing Them All[10:19] What You 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/lactate4shootoutLearn about tempo runs here - https://dlakecreates.com/tempoLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn about how to do a Maffetone Test here - https://dlakecreates.com/mafLearn how to do a Lactate Threshold field test here - https://dlakecreates.com/lttestLearn 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
  2. Most Runners Make This IT Band Mistake—And It Makes It Worse

    6D AGO

    Most Runners Make This IT Band Mistake—And It Makes It Worse

    That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely. IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before. Key TakeawaysIT band pain isn’t fixed by foam rolling the outside of your leg—you need to target your glutes and TFL muscles to release tension and protect your knees.Strengthening the right muscles and easing back into running safely can prevent the pain from flaring up again and keep you progressing toward your race goals.Quick fixes like anti-inflammatories or injections might mask pain, but long-term recovery depends on smart rehab, proper strength work, and gradual training adjustments.Timestamps[00:27] What You'll Learn[01:15] What IT Band Syndrome Really Is[02:21] Why Foam Rolling Does Nothing for IT Band[03:01] Use This To Fix Your IT Band[03:34] Ongoing Treatment Once Fully Healed[04:49] Physio Therapist Admits Her Mistakes[07:02] Use This To Keep IT Band Syndrome Away ForeverLinks & 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/itbThe 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-510 Weeks 2 Strength Running App - https://instagra.com/10w2s10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    8 min
  3. My VO₂ Max Dropped… But I Got Faster?!

    OCT 7

    My VO₂ Max Dropped… But I Got Faster?!

    Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains. Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence. Key TakeawaysVO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.Timestamps[00:16] What you'll learn[00:53] The Vo2 Max Number Misunderstanding[01:35] Run Science Nerd Break: The History of Vo2 Max[03:33] What Really Moves Your Vo2 Max[04:25] Run Science Nerd Break: Vo2 Max Research[05:06] Use This To Improve Your Vo2 Max[05:30] How To Do Threshold & Run Economy Workouts[07:02] My Vo2 Max Results[08:31] Use This To Get Better Vo2 MaxLinks & Learnings📈 Get your free improve your vo2 max training plan here https://dlakecreates.com/vo2maxfree🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxdropLearn how to improve your threshold - https://dlakecreates.com/lactate1wtfLearn how to run with less energy and go faster (run economy & strides) here - https://dlakecreates.com/stridesLearn why runners get vo2 max wrong here - 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.

    9 min
  4. 90% of Runners Do Strides Wrong (Here’s The Fix)

    OCT 3

    90% of Runners Do Strides Wrong (Here’s The Fix)

    Strides might be the most powerful running tool you’re not using—and they only take 10 minutes. Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If you’ve ever wanted running to feel smoother, lighter, and more fun, this is where to start. Key TakeawaysStrides aren’t sprints—they’re short, controlled accelerations that teach the body to run fast without breaking down.Adding strides a few times a week improves running efficiency, sharpens form, and makes race pace feel easier.A simple progression of short reps with plenty of rest builds lasting speed while reducing the risk of injury.Timestamps[00:35] What You'll Learn[01:20] What Are Strides[02:31] Run Science Nerd Break - What Happens When You Do Strides[03:46] What Strides Really Are[04:38] Use This To Run Strides Now[05:17] How To Do Strides[05:46] When To Do Strides & Duration Explained[06:40] How To Structure Rest & Recovery[07:46] Help Other Runners Run 1% Better[08:10] Repeat The Strides[08:38] How Often Should You Do Them?[09:36] Where To Do Strides[10:40] Bonus - Use a Hill To Make it Easier[12:00] Why Do Strides Work? Patience[13:53] Get Free Download & Strides vs SprintsLinks & Learnings📈 Get your free strides & base training plan here - http://dlakecreates.com/stridesfree🎧 Listen, read and learn more here https://dlakecreates.com/strideswithmeLearn how to do strides, skips, windups, and run-throughs here https://dlakecreates.com/stridesLearn why strides are the perfect thing to do after your long run - https://dlakecreates.com/nicoleLearn more about ATP and run energy systems here - https://dlakecreates.com/energyEdited by Remy B Reel - https://www.youtube.com/c/RemyBReelInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    15 min
  5. You’ve Been Doing Tempo Runs Wrong This Whole Time

    OCT 1

    You’ve Been Doing Tempo Runs Wrong This Whole Time

    Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals. Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best. Key TakeawaysTempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.Timestamps[00:22] What You'll Learn[01:05] When To Do Tempo Running[02:32] How Is This Similar To Grey Zone Training[05:20] Use This To Improve Your Tempo Running[05:51] Tempo Runs for 5K vs Marathon Racing[06:56] Lactate Explained[09:15] What Lactate does to Oxygen[10:04] Help Me Fight the Algorithm Gods[10:24] Tempo Runs Used as Sub-Threshold Training[11:39] Lactate Threshold Levels Explained[12:45] 1% Better 3 Tempo Run Formula[15:28] Why People Get Tempo Runs Wrong[16:58] Fatigue from Tempo Runs[17:55] Understand This Before You Do Tempo TrainingLinks & Learnings📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/tempoLearn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtfLearn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/NRG Coaching - https://nrg-coachingMike Trees on Instagram - https://dlakecreates.com/run.nrgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    19 min
  6. Running Longer Was Impossible… Until I Stopped Doing This

    SEP 27

    Running Longer Was Impossible… Until I Stopped Doing This

    What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training? If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective. Key TakeawaysBuilding a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.Timestamps[00:29] What You'll Learn[01:19] Run Faster With This Base Training Framework[02:13] When You Should Do Base Training[03:12] Use This Free Plan To Build Your Base Now[03:35] Aerobic Run Training Is Like Driving a Car[04:36] When Should You run By Heart Rate?[05:34] Help Me Fight Algorithm Gods[05:55] How to Do Sprints The Right Way For Aerobic Base Training[06:57] Why Base Training Is So Fun[07:37] The 2 Types of Base Training Explained[08:26] Do This After Building Your BaseLinks & Learnings📈 Get your free 30-day base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/baseHow to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/NRG Coaching - https://nrg-coaching.comMike Trees on Instagram - https://dlakecreates.com/run.nrgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    9 min
  7. What If Zone 2 Running Is Slowing You Down?

    SEP 24

    What If Zone 2 Running Is Slowing You Down?

    What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half? Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork. Key TakeawaysZone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.Timestamps[00:51] What You'll Learn[01:31] What is Zone 2[03:10] What the Science Actually Supports[03:30] Run Science Nerd Break #1[04:59] A Smarter Training Week[07:18] 4 Run Week vs 3 Run Week[08:02] Run Science Nerd Break #2[08:48] The Key: Precision Over Volume[09:08] Use This To Develop Zone 2, Zone 3 and Zone 4[09:30] Why This Matters[11:37] What Coaches Think[15:33] Use This To Train Smarter WeeklyLinks & Learnings📈 Get your free 8-week improve sub threshold training plan here https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/zone2liesHow to improve your zone 2/low hr/maffetone pace, go faster easier - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/How to improve your vo2 max - https://dlakecreates.com/vo2-max-training-runners/Kristi Storoschuk Narrative Review on Zone 2 Training - https://pubmed.ncbi.nlm.nih.gov/40560504/Brady Holmer on Substack - https://substack.com/@bradyholmerSteve Magness - https://www.stevemagness.com/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    16 min
  8. The #1 Achilles Mistake That Keeps Runners Injured

    SEP 20

    The #1 Achilles Mistake That Keeps Runners Injured

    What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely? Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good. Key TakeawaysAchilles pain isn’t always the same—mid-portion and insertional injuries need different rehab approaches, and treating them the wrong way slows recovery.Strength work is the key to healing and prevention, but knowing when to use isometrics, heavy slow resistance, or eccentric training makes all the difference.Footwear choices, collagen support, and consistent training adjustments can keep Achilles pain from coming back and protect your running long-term.Timestamps[00:34] What You’ll Learn[01:23] How to Fix Achilles Running Issues (Case Study)[02:59] Immediate Treatment From a Pro Physical Therapist[05:01] Use This to Fix Your Achilles and Calf Issues Now[05:29] Achilles Mid Portion Tendinopathy Vs Achilles Insertional Tendinopathy[07:29] Follow Up Treatment Moving Forward and Shoe Choices[08:21] How Collagen Might Speed Up Recovery[09:19] My Personal Experience and Possible Hacks to Fix It[11:02] Use These 5 Strength Exercises to Become a Stronger RunnerLinks & Learnings📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree🎧 Listen, read and learn more here - https://dlakecreates.com/fixachillesLearn the 5 best strength movement (no gym required) for runners -Learn why stretching and too much strength training could make your achilles and calves worse - https://dlakecreates.com/calfachilles10W2S Run Strength App - https://10w2s.com10W2S Instagram - https://instagram.com/10w2sInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    12 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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