The 1% Better Runner | DLake & Friends

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. WTF Is Threshold Running? (And Why It Makes You Faster)

    22 HR AGO

    WTF Is Threshold Running? (And Why It Makes You Faster)

    Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong. If you’re somewhere between jogging for fun and grinding it out at VO₂ max, you’re likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I’ll walk you through what’s happening inside your body, how to train this “sweet spot” pace, and how to avoid the biggest mistakes runners make with it. You’ll also get a free download to test and train your own threshold pace, so you can finally stop winging it and run smarter. Key TakeawaysLactate threshold isn’t bad—it’s a fuel source for runners. The burn you feel during hard efforts comes from hydrogen ions, not lactate itself.Threshold training improves endurance by teaching your body to clear lactate faster, process fuel better, and maintain pace without breaking down.Threshold training should be part of a balanced plan — using progressive long runs, tempo intervals, and race-specific workouts helps improve performance without burnout.Timestamps[00:26] What You'll Learn[01:15] What Is Lactate Threshold[01:42] Four Fun Run Science Facts About Lactate[03:11] What Happens When You Train At Threshold[03:45] Use This To Find and Train Your Threshold[04:33] Why Threshold Sits At The Center Of Your Training[05:15] Three Ways to Train Threshold[08:47] Metaphors To Help Understand Threshold[09:28] Use This Free Tool 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/lactate1wtfLearn about tempo runs here - https://dlakecreates.com/tempoLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn 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.

    10 min
  2. The Smartest Half Marathon Pace Strategy You’ve Never Tried

    4 DAYS AGO

    The Smartest Half Marathon Pace Strategy You’ve Never Tried

    What if the best way to PR was to start slower, not faster? You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you’ve hit the wall one too many times or want to feel more in control on race day, this one’s for you. Key TakeawaysNegative splits aren't just safer—they’re faster and feel better.Reading the course map like a coach prevents energy waste on false flats and hills.Cold weather isn’t a disadvantage—it’s actually your performance edge. Timestamps[00:00] This guy wants to run sub 1:40 marathon[00:54] Brandon’s goal: Sub-1:40 and what’s at stake[03:02] Risk vs reward of starting fast vs negative splitting[04:24] Breaking down the false flat at Richmond[04:53] Cold weather = free speed?[06:10] How to pace mile 11–13 without bonking[07:04] Structuring a plan that adapts on race day Links & Learnings📈 Get your free 8-week race tool guide training guide - https://dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more here https://dlakecreates.com/brandonrace1More coaching advice here - https://dlakecreates.com/runinjurybrandonInstagram – https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy for more information.

    7 min
  3. What to Eat Before and After a Run (Without Overthinking It)

    23 JUL

    What to Eat Before and After a Run (Without Overthinking It)

    Most runners don’t fuel right and it’s costing them performance and recovery. Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to optimize recovery—no supplements or complicated meal prep required. Whether you’re running 5K or prepping for a marathon, this is the essential guide to eating for endurance without overthinking it. Key TakeawaysPre-Run Fuel: Eat simple carbs like toast with peanut butter, bananas, or oats 1-2 hours before running. Avoid high-fiber or fatty foods to prevent stomach issues.Post-Run Recovery: Aim for a 3:1 ratio of carbs to protein (like chocolate milk or a peanut butter sandwich) to refuel and repair muscles. Timing matters—eat within 30-60 minutes for best results.Easy Snack Ideas: Shelf-stable options like trail mix, tuna pouches, or a "broken shake" (oats + protein powder) make recovery simple, especially when you’re on the go.Timestamps[00:19] What You’ll Learn[01:35] What Is a Pre-Race Meal?[02:12] Simple Pre-Run Meal Ideas[02:25] How to Do a Pre-Run Meal[03:54] Timing Your Pre-Run Meals[05:13] Why Pre-Run Nutrition Matters[07:12] Use This Easy Free Guide To Remember Everything[08:23] Post-Run Recovery Essentials[11:13] Quick Note On Protein Shakes[12:16] Top 5 Recovery Snacks[15:16] Finish Line ThoughtsLinks & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/5foodsfree🎧 Listen, read and learn more here https://dlakecreates.com/nutritionprepostLearn more about 8 Best Science Backed Run Recovery Foods - https://dlakecreates.com/8foodsJordan Kain | Gutful Nutrition on Instagram https://www.instagram.com/gutful_nutrition/?hl=enFollow Me On Instagram – https://instagram.com/dlakecreatesFollow My Training On Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    16 min
  4. Why Most Runners Get Injured (And How to Fix It)

    19 JUL

    Why Most Runners Get Injured (And How to Fix It)

    Most running injuries don’t come from running too much—they come from running too much, too soon. This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you’re sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down. Key TakeawaysStack Fatigue SlowlyRamping volume safely over time prevents injury and builds true fitness.Strength Comes FirstWithout a strong base (gym, plyos, drills), more running just breaks you.Zone Discipline MattersStaying in low zone 2–3 builds aerobic base—zone 4 wrecks it too early. Timestamps[00:00] Why ramping up too fast gets runners injured[00:38] The long play: boring, smart aerobic growth[01:18] Protecting the groin with incremental increases[01:53] Gym strength guidelines for injury prevention[02:35] Why some workouts do more harm than good[03:06] Form drills + plyos = the real supplements[03:40] Weekly structure: one hard workout, rest is base[04:16] Breaking up treadmill monotony while building aerobic base[04:56] Future training: two-a-days and more outside running[05:35] Why zone 4 ruins your aerobic foundation Links & Learnings📈 Get your free 1% better 30-day Base Training & Habits Guide- https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/runinjurybrandonDeep dive on base training & How to fall in love with it - https://dlakecreates.com/baseDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    7 min
  5. Overtrained vs Undertrained - Which One Actually Wins on Race Day?

    16 JUL

    Overtrained vs Undertrained - Which One Actually Wins on Race Day?

    The most successful athletes aren't the ones who train the hardest; they're the ones who know exactly how much they can handle without breaking. What if you’ve been doing it all wrong—pushing too hard or not hard enough—without even realizing it? In this episode, I unpack the real difference between being slightly overtrained versus slightly undertrained and why that small distinction could make or break your next race. You’ll learn how life, stress, and even altitude play into your training choices, and more importantly, how to listen to your body before it’s too late. Whether you're juggling a busy schedule, prepping for your first marathon, or trying to maintain your edge without burning out, this episode gives you the insight to adjust, recover smarter, and stay in the game longer. Key TakeawaysGoing into a race slightly undertrained is often safer than going in overtrained. It helps you avoid injury, recover faster, and stay consistent in your training long term.Being a runner is about more than just workouts. It’s about finding balance—physically, mentally, and emotionally—so your running fits into your life, not takes over it.Failing is part of the process. Whether it's messing up race nutrition or overdoing mileage, each misstep is a chance to learn, adjust, and come back stronger.Timestamps[00:00] What Would You Rather: Be Slightly Overtrained or Undertrained For a Race?[00:25] Come Have a Convo In Zone 2 With Us[01:02] Why Overtraining Is Best For Racing[03:08] Why Undertraining Is Best For Racing[05:43] What's Keeping Us Healthy, Creative & Wise?[06:29] What's Keeping Remy Healthy?[07:43] What's Keeping Daren Healthy?[10:51] Use This To Get 1% Better Every Day In Your Run Life[11:40] What's Keeping Daren Creative?[15:14] What's Keeping Remy Creative?[17:20] What's Keeping Daren Wise?[21:43] What's Keeping Remy Wise?Links & Learnings📈 Get your free 30 Day Base Training & Habits guide here - https://dlakecreates.com/basefree🎧 Listen & read more here - https://dlakecreates.com/overundertrainedLearn more about my sub 3 hour marathon adventure - https://dlakecreates.com/marathonzone2Other This or That Episodes - https://dlakecreates.com/totDaren on Instagram - https://instagram.com/dlakecreatesDaren on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    25 min
  6. I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works

    9 JUL

    I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works

    What if the cross training activity you love most is actually the least effective for improving your running performance? If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've created a ranking system that shows exactly how "running-specific" each popular cross-training activity really is. You'll discover why that activity you've been relying on might be holding you back, learn about the surprising cross-training method that's 90-95% as effective as actual running, and understand the critical law of specificity that separates runners who improve from those who plateau. If you're tired of spinning your wheels with random workouts and want to make every training session count toward your running goals, this breakdown will completely change how you approach your off-running days. Key TakeawaysNot all cardio helps your running. Some activities like aqua jogging or the elliptical are much better for running fitness than others like swimming or group classes.The closer the activity feels to running, the better it helps your running. This is called the law of specificity—your body adapts best when training looks and feels like your goal activity.Even great cross-training can’t replace running entirely, but it helps maintain fitness during injury or off-seasons.Timestamps[00:00] What most runners get wrong about cross training[02:24] Cross training example activities ranked[00:41] Key takeaways[01:02] Full list of cross-training activities and their running specificity[02:34] Why yoga and Pilates don’t count as running-specific cross training[03:14] Use this free training guide to run smarter in the off-season or when injured[04:00] When cross training doesn’t work[04:44] The triathlete turned runner theory[05:56] Finish line thoughtsLinks & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/crosstrainfree🎧 Listen, read and learn more here https://dlakecreates.com/crosstraincrosstrainactivitiesLearn more about how to lift like a pro runner in your offseason - https://dlakecreates.com/axisDaren on Instagram - https://instagram.com/dlakecreatesDaren on Strava - https://www.strava.com/athletes/120507Runner's Guide to Elliptical Training - https://lauranorrisrunning.com/runners-guide-to-the-elliptical/How many miles equals running from other activities? - https://routeonecycling.com/how-many-miles-cycling-equals-running-the-13-ratio-is-wrong/ Hosted on Acast. See acast.com/privacy for more information.

    7 min
  7. Can This Secret Workout Actually Predict Your Race Time?

    2 JUL

    Can This Secret Workout Actually Predict Your Race Time?

    Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line. What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It’s a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I’ll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep. Key TakeawaysThe Rosario 800s are a smart way to test your marathon fitness by combining fast and slower 800-meter intervals without rest, showing if your race goal is realistic.This workout helps build endurance and mental strength by keeping your heart rate steady just below your threshold, which is great for race day stamina.You can adjust Rosario 800s for different race distances and experience levels, making it a flexible tool that complements other workouts like tempo runs and long runs.Timestamps[00:00] Do this workout for gains[00:29] What you will learn and use[00:54] Why you should trust me[01:19] What exactly are the Rosario 800s?[04:10] How to do Rosario 800s[06:13] Get your free sub-threshold training plan[06:51] Why this workout matters so much for distance runners[08:14] How to modify Rosario 800s for other distances[09:13] Finish line closing thoughtsLinks & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/rosario800sMore about Sub Threshold Running - https://dlakecreates.com/sub-threshold-running/What is Tempo Running - https://dlakecreates.com/tempoDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    12 min
  8. The 7 Minute Run Warm-Up That Actually Works

    25 JUN

    The 7 Minute Run Warm-Up That Actually Works

    Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years. Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today. Timestamps[00:00] The secret to better runs: Warmups[01:20] Why warmup matters[02:23] The two types of warmups[02:39] Step 1: Wake up warmup (3-minute routine)[05:35] Free 6-week base training & habits plan[06:28] Step 2: Inside warmup (5-minute full-body routine)[07:55] Pro tips for better warmups[09:14] Step 3: Outside warmup (form drills and plyometrics)[13:00] The cool down: Why it’s essential[14:57] Final thoughtsLinks & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree🎧 Listen, read and learn more here https://dlakecreates.com/warmupUse Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyosUse this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/DLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    17 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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