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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

10:32

The Worst 5 Threshold Running Mistakes Everyone Makes...

The 1% Better Runner with DLake ·

2025/08/13

Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning

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11:22

Runners are Drinking Water Wrong - Here's The Fix

The 1% Better Runner with DLake ·

2025/08/02

Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.Most runners think they know how to hydrate and fuel, but they're making critical mistakes that destroy their performance when it matters most. In this episode, I'm breaking down the exact hydration and fueling strategies that will help you avoid cramping, gut issues, and those dreaded mid-race bathroom emergencies. You'll learn why drinking more water can actually hurt your performance,

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10:07

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

The 1% Better Runner with DLake ·

2025/07/30

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

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16:03

What to Eat Before and After a Run (Without...

The 1% Better Runner with DLake ·

2025/07/23

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

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6:41

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

The 1% Better Runner with DLake ·

2025/07/19

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

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25:22

Overtrained vs Undertrained - Which One Actually Wins...

The 1% Better Runner with DLake ·

2025/07/16

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,

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11:35

Can This Secret Workout Actually Predict Your Race Time?

The 1% Better Runner with DLake ·

2025/07/02

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

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16:42

The 7 Minute Run Warm-Up That Actually Works

The 1% Better Runner with DLake ·

2025/06/25

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

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15:15

How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR

The 1% Better Runner with DLake ·

2025/06/18

I trained for six months to avoid the medical tent—and still almost ended up there.After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you’ve ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your

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12:02

The Enshittification of Running Tech (and What We Can...

The 1% Better Runner with DLake ·

2025/06/11

Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights,

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13:50

Why Smartwatch & Virtual Coaches are Lame (and here’s...

The 1% Better Runner with DLake ·

2025/05/28

The fitness tech industry is failing runners, and no one’s talking about it.Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us

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8:31

This Long Run Didn’t Go to Plan… And That’s the Point

The 1% Better Runner with DLake ·

2025/05/14

Are you training to feel good, or are you training to actually get better?We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.Key TakeawaysMessing up your

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14:08

What’s The Proper Running Footstrike? Heel vs....

The 1% Better Runner with DLake ·

2025/04/30

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race?Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced,

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13:40

The Run Workout All The Norwegian Pros Are Doing That...

The 1% Better Runner with DLake ·

2025/04/16

I suck at threshold running—and that’s exactly why I train it.If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to

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14:58

I Paid a Run Coach to Roast My Stride and He...

The 1% Better Runner with DLake ·

2025/04/04

I didn’t realize how bad my form was… until I slowed it down.What happens when a run coach steps into the athlete role and gets his form analyzed? In this episode, I react to a full slow-motion breakdown of my running stride—flaws, habits, wrist flicks, helicopter arms and all. With the help of a top-tier running physio, I uncover the subtle inefficiencies that were holding me back (and might be holding you back too). This isn't about perfection—it's about small shifts that stack up. Coaches need

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9:49

This Kind Of Long Run Proves If You’re Marathon Ready

The 1% Better Runner with DLake ·

2025/03/27

At kilometer 17, everything got quiet—and that’s when it got real.This episode dives into one of the most overlooked but powerful tools in marathon training: the fast-finish marathon pace long run. We push through 25K at race pace to test mental and physical readiness five weeks before race day. Learn why using effort over data matters, how to simulate race fatigue, and what it means to coach with calm presence, not numbers. You’ll walk away knowing if your training is actually working—and how to

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15:22

Hilly vs Flat Marathon Training - The Mistake Most...

The 1% Better Runner with DLake ·

2025/02/27

Training on hills won’t always prepare you for a flat race—here’s what you need to know.Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training

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14:30

Can You Build Running Anaerobic Speed and Aerobic...

The 1% Better Runner with DLake ·

2025/02/17

Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve

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29:33

David Goggins Mentality vs. Running Science—Which One...

The 1% Better Runner with DLake ·

2025/02/15

How do you know if you’re pushing too hard—or not hard enough?David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.Key TakeawaysMental toughness is valuable, but overtraining can lead to burnout and injuries.Rest and recovery

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6:51

The Hidden Flaws in Your Running Metrics (and What to...

The 1% Better Runner with DLake ·

2025/02/13

Is your smartwatch sabotaging your progress? Learn why most metrics might be steering you wrong.Relying on data from your smartwatch might be doing more harm than good. In this episode, we uncover the flaws in running metrics and show you why defining your goals and simplifying your approach can lead to better performance. From avoiding injuries to understanding which metrics actually matter, this is a guide for runners ready to train smarter and with more confidence.Timestamps[00:00] Introduction:

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156 results

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