The 1% Better Runner | DLake, Mike Trees & Friends

Daren DLake
The 1% Better Runner | DLake, Mike Trees & Friends

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. What It Takes to Achieve Sub-3-Hour Marathons | Chris

    4 DAYS AGO

    What It Takes to Achieve Sub-3-Hour Marathons | Chris

    Why does this runner loop a soccer field instead of exploring scenic trails? Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete. Key TakeawaysSimple habits like running the same route can reduce decision fatigue and improve focus.Running without music can build mental resilience and deepen the running experience.Incremental improvement leads to long-term success—1% better every day matters. Timestamps[00:00:00] Introduction to the 90-minute long run and marathon training goals.[00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours.[00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs.[00:03:22] Chris’s soccer background and how it prepared him for running.[00:04:38] Why Chris began running consistently and the mental benefits of the habit.[00:05:19] The power of route consistency and why Centennial Park is a favorite.[00:06:09] Running laps on a soccer field: mental challenges and lessons learned.[00:06:52] Chris’s transition to running without music and the mental toughness it builds.[00:07:22] Key advice for runners: staying consistent and running for life.[00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs. Links & Learnings The One Percent Better Runner NewsletterDLake Runs on InstagramChris on Strava Hosted on Acast. See acast.com/privacy for more information.

    9 min
  2. How To Run A Faster 5k: My Top 12 Tips

    DEC 10

    How To Run A Faster 5k: My Top 12 Tips

    Are you really racing the distance at your highest potential? How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k. Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder. From mastering the 80/20 rule and incorporating targeted strength training to reframing your mindset on race day, this episode provides 12 actionable tips to elevate your performance. Whether you’re chasing a personal best or tackling a 5K for the first time, these strategies will help you hit the ground running. Timestamps Of What You'll Learn [00:00] The 5K: A Gateway to Bigger Challenges[00:22] Are You Reaching Your Full Potential?[01:17] Structure Your Training Into Periods & Blocks[02:51] Use The 80/20 Rule[04:09] Vary Your Speedwork[05:59] Strength Training Tips for Runners[06:45] Nutrition’s Role in Training and Performance[07:47] How To Actually Run Your Fastest 5k[08:37] Why Cross-Training Improves Your 5K[09:47] Time Trials: The Key to Mental Toughness[10:19] Dial In Your Recovery[11:24] Reframing Your 5K Mindset[13:17] The 1% Better Runner's Virtous & Viscious Cycle[14:38] Preparing for Race Day: Warm-Ups and Pacing Key Takeaways 80/20 Training Rule: Focus 80% on easy runs and 20% on speed to maximize gains.Strength Training for Runners: Essential for injury prevention and better performance.Reframing Goals: Focus on your best performance, not just a faster time. Links & Learnings📈 Get your free 1% better in 6-weeks 5k training and habits guide🎧 Listen, read and learn more hereOPB - Virtous vs. Viscious Run Cyclehttps://instagram.com/dlakecreateshttps://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    19 min
  3. How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

    NOV 26

    How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

    Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out. Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace. From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free. Get our Free 6 month plan to increase your run cadenceTimestamps of What You’ll Learn[00:00] Introduction: How cadence can improve your running.[0:21] Why I’m obsessed with run cadence[1:12] Why you should listen to me[1:40] What You will get from this[2:29] What is run cadence exactly?[2:40] Why should we care about cadence?[03:52] Over-striding explained: Why it leads to injuries like runner's knee.[04:25] How to measure your cadence with simple tools or tech.[05:53] The 180 steps per minute myth and its applicability.[06:30] Adjusting cadence for different body types and heights.[09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.[14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.[16:10] Strength training tips for building power and elasticity.[16:42] Working with professionals to tailor your cadence improvement plan.[18:00] Final thoughts: Long-term benefits of gradual cadence changes. Key TakeawaysWhy Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely. Links & Future Learnings Free 6 month plan to increase your run cadenceWatch, read and listen to this on your next run or workout7 tips to Improve your running formUse Run Form Drills and Plyometrics to Become an Injury-Free MonstersDr. Marie Whitt Fit on InstagramDr. Marie Whitt Fit on YouTubeDLake Runs on InstagramScientific Study - Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment Hosted on Acast. See acast.com/privacy for more information.

    19 min
  4. Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News

    NOV 19

    Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News

    Want to make every run feel a little easier? Try this approach for 1% better results. In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts. Timestamps[00:00] Introduction to 1% Better Philosophy[00:36] Why long-term gains matter more than quick fixes[01:12] Beta-alanine: The slow-burn supplement for endurance[02:24] How beta alanine reduces muscle fatigue[03:49] Managing side effects: Tips for a comfortable dosage[05:41] The importance of checking accurate weather forecasts[08:12] Why most weather apps aren’t reliable[10:27] Tackling fartlek workouts with structure[12:33] Effective gear planning based on accurate forecasts[13:10] Closing thoughts on long-term commitment in running Key TakeawaysSlow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs. Links For Greatness Get your free 1% better 30-day guide to consistencyWatch and read the full episode hereDLake Runs on InstagramFollow my training on Strava Hosted on Acast. See acast.com/privacy for more information.

    15 min
  5. Running Meditation - Improve Your Mindset to Run Further & Faster

    NOV 5

    Running Meditation - Improve Your Mindset to Run Further & Faster

    Are you too mindful on your runs? It might be time to dial it back. I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress. Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience. TIMESTAMPS OF WHAT YOU'LL LEARN - [00:00:00] - Introduction and Overview - [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running - [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run - [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm - [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance - [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory - [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance - [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking - [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs - [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run - [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running LINKS & LEARNINGS - The One Percent Better Runner Newsletter - https://dlakecreates.com/news - DLake Runs on Instagram - https://instagram.com/dlakecreates - Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire - Listen, read and learn more here https://dlakecreates.com/mindful Hosted on Acast. See acast.com/privacy for more information.

    12 min

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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