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PODCAST

The 1% Better Runner with DLake

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

sports running

All Episodes

25:46

These pro running secrets made me a faster 5k runner

The 1% Better Runner with DLake ·

2022/04/19

Mentors, advisors, teachers... COACHES.Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race.Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake.What You Will LearnWhat kind of key workouts I should

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43:59

The Top 7 Tips For Good Running Form

The 1% Better Runner with DLake ·

2022/03/29

Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually focused on my form. In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference.Learn the 7 best tips to run your fastest

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47:43

10 things Beginner Runners Need to Stop Doing Now

The 1% Better Runner with DLake ·

2022/02/20

As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training

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46:34

Why Run Power is Your New Best Friend for Running...

The 1% Better Runner with DLake ·

2022/01/17

For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing.How does power in running work? I mean we have heart rate, pace and the very accurate Rate of perceived exertion (RPE)... but how can you use running power to train and race smarter? Find out the question to that answer and more in this episode.Note - if you aren't into metrics, physics and data then this

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39:45

Nose vs Mouth Breathing for Endurance Athletes with...

The 1% Better Runner with DLake ·

2021/12/05

Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast.A 2017 study published in the International Journal of Exercise Scienceshowed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace.Yes, we go deep on this!What You Will LearnHow our current training is

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54:43

The 6 Best Ways To Run a Faster 5K with Mike Trees...

The 1% Better Runner with DLake ·

2021/11/22

The 5k running race... It's a race most people in the running world are ver familiar with.You've either started your run race career doing a 5k and graduated to a half marathon and up.Or... if you're like me, you are focusing on running your fastest 5k...But how do you get faster at the 5k?Listen above and read below to find out!What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.From - Strength and Conditioning Trainingto Dietingto How many and what

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16:10

(Part 2) How To Get In The Guinness Books for an...

The 1% Better Runner with DLake ·

2021/11/11

27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him.Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes.He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit)Blazing -

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44:24

(Part 1) How To Get In The Guinness Books for an...

The 1% Better Runner with DLake ·

2021/10/23

Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance raceAnd others look at the going even further to race a 60 mile and even 100 mile trail runBut what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?What You Will LearnIn this episode, we go deep with Mike

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13:56

Stop treating your 'C-races' like 'A-races' (and...

The 1% Better Runner with DLake ·

2021/10/05

If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.But how do you optimise a c race in your training and the same c race theory into your everyday life?Find that out and more in this episode of DLake Creates.In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!For a real-world example - Let's take my half

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29:57

Figuring out if supplements and fasting work for...

The 1% Better Runner with DLake ·

2021/09/06

10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate

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44:02

Why your lack of sleep, rest and recovery is hurting...

The 1% Better Runner with DLake ·

2021/08/11

So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?In this episode, I'm joined by my every once and again co-host Phil Cross.We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)Be sure to subscribe, rate, comment and share this podcast and

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33:41

Upgrade your identity to form new running habits with...

The 1% Better Runner with DLake ·

2021/08/02

Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.If you want to learn

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15:03

Upgrade your identity to form new running habits with...

The 1% Better Runner with DLake ·

2021/07/26

Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.Listen to part 1 to find out how upgrading your identity will help you form new running habits.About Seth BairdEndurance Runner based out of Charlotte, North Carolina, USAIn a past life was a hardcore bodybuilderHe founded Athlos CBD to help athletes with recovery.The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is

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29:57

How To Learn From Your Racing Failures

The 1% Better Runner with DLake ·

2021/07/19

If you want to reframe racing failures as lessons learned then you should listen to this episode.Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failureisan option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.Every mistake, misstep and failing moment is astridetowards triumph.In this episode, I’ll show you a few race lessons

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28:19

Use Your Curiosity To Run Better with Marathon Coach...

The 1% Better Runner with DLake ·

2021/07/12

If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episodeCuriosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some

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21:28

Use Your Curiosity To Run Better with Marathon Coach...

The 1% Better Runner with DLake ·

2021/07/05

Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.Listen to part 1 to find out how to use curiosity to help yourself train and run better!About Andia WinslowAndia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.Andia’s work has been

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19:50

Drink War Juice To Race Faster

The 1% Better Runner with DLake ·

2021/06/28

The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink that we both use personally.In this episode, we break down WAR JUICE! It actually works (yes scientific studies have proven the benefits and I've seen the gains myself), it tastes great, and it makes you feel like you are drinking blood from a sci-fi movie or something.The three main ingredients are Tart

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37:48

Run Your Best Marathon with Marathon Marcus of a...

The 1% Better Runner with DLake ·

2021/06/14

Sometimes running your best might not be your fastest. I had a very chill and deep conversation with a runner's life podcast host, The Marathon Marcus.Ironically enough, his podcasting skills enabled him to poke some holes at some of my questions and assumptions. I love this and personally learned a lot from it. Speaking of learning... listen now to learn more!What You Will LearnEmbracing the variables that happen in a race and view them as a better experienceWhy time goals shouldn't be

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12:35

Find the perfect speed to train and live

The 1% Better Runner with DLake ·

2021/05/31

Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same.In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains.Then your ready for whatever challenges the world WILL bring!What You Will

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57:06

Everything about heart rate training with ex-pro...

The 1% Better Runner with DLake ·

2021/05/17

Download the free transcription hereIf you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode.If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met.He has the skill that to make super complex things like heart rate, extremely easy to understand

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