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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

9:34

Why Your Run Form Is Ruining Your Race—Here’s...

The 1% Better Runner with DLake ·

2025/09/03

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you

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18:44

Why Running Doesn’t Help You Lose Weight the Way You...

The 1% Better Runner with DLake ·

2025/08/30

Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories

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14:31

This Pro Run Coach Got Me To Run a 16:45 5K

The 1% Better Runner with DLake ·

2025/08/20

Most runners are training for a time they think they should hit, not the one they're actually ready for.If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of

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31:40

These 12 Science-Backed Run Supplements Will Shave...

The 1% Better Runner with DLake ·

2025/08/16

The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to

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14:32

Run Stronger with These 5 Exercises (No Gym or...

The 1% Better Runner with DLake ·

2025/08/09

What if the best strength work for runners doesn’t need any weights?Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a

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7:24

3 Easy Tips to Fix Your Running Form in 7 Minutes |...

The 1% Better Runner with DLake ·

2025/08/06

Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.Overstriding is one of those sneaky mistakes that most runners don’t even realize they’re making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it’s not what you’ve been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you’re training

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7:27

The Smartest Half Marathon Pace Strategy You’ve Never...

The 1% Better Runner with DLake ·

2025/07/26

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

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7:13

I Ranked Every Cross-Training Workout for Runners —...

The 1% Better Runner with DLake ·

2025/07/09

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

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13:24

Most Runners Skip This Easy Workout And Don’t Get...

The 1% Better Runner with DLake ·

2025/06/04

What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like

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23:42

How to Run Strides The Right Way | Ultimate Fast Run...

The 1% Better Runner with DLake ·

2025/05/21

Sprinting might be the most dangerous—and most effective—thing you’re not doing.In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to

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7:03

Is Cross Training the Secret Weapon for Your Fastest...

The 1% Better Runner with DLake ·

2025/05/07

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools

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13:12

These 3 Run Form Myths Almost Ruined My Marathon

The 1% Better Runner with DLake ·

2025/04/23

My form was fine… until I ran slower.Form breakdown doesn’t always happen when you're tired—it can hit at your "comfortable" marathon pace. In this episode, I break down how a mild hamstring strain led me to reassess everything I thought I knew about run form. You’ll hear how I tested drills, cadence changes, and strength work to fix overstriding and avoid heel striking without interrupting training. If you're working toward a sub-3 marathon or just trying to stay healthy through long-distance

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15:48

I Spent almost $0 on This Run Strategy—And I Ran My...

The 1% Better Runner with DLake ·

2025/04/08

I finally realized small tweaks, like a race predictor test, proper taper, sauna and sleep could make a big impact on race day.I share how simple tests, proper tapering, and everyday habits boost my running performance without drastic changes. By focusing on easy-to-implement tools—like short sauna sessions, specific race predictors, and a solid sleep routine—I’ve learned how small adjustments can lead to a smoother race day and better results, all while avoiding guesswork and burnout.Key TakeawaysA

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8:47

7 More Magical Tips to Perfect Running Form in 7 Minutes

The 1% Better Runner with DLake ·

2025/03/20

A long stride doesn’t make you faster—it can slow you down and invite injuries.I dive into seven detailed tips to refine your running form—from better posture and healthier footstrikes to aligning arm swing and cadence for smoother, more efficient movement. Each tip helps you reduce injury risk, build stronger habits, and make running feel more enjoyable, without overwhelming changes that can lead to setbacks. By focusing on steady progress and gradual improvements, you’ll find a more effortless

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7:13

Is This Invisible Thing Slowing Down Your Race Times?...

The 1% Better Runner with DLake ·

2025/03/11

My watch tracks every mile, but it doesn’t warn me about toxic air.I’m diving into how air pollution can creep into every run without you even noticing. This episode shows you real-time data tools to dodge dirty air, simple adjustments to protect your lungs, and ways to sharpen performance over the long haul. It’s all about making cleaner, smarter choices with your training so you keep your pace high and your risk low. By the end, you’ll have straightforward tactics to keep running strong for years

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23:40

How Runners Can Improve Their Vo2 Max without...

The 1% Better Runner with DLake ·

2025/03/05

VO2 max training can make or break your race—are you doing it right?VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance.Key TakeawaysVO2 max is

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9:27

How Letting Go of Perfection Made Me a Faster Runner

The 1% Better Runner with DLake ·

2025/02/24

What if missing a run was actually helping you get faster?Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements

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11:32

How To Start Running | Tips From A 5K Sprinter To Sub...

The 1% Better Runner with DLake ·

2025/02/21

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a

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53:29

17 Race Day Marathon Hacks You Haven’t Tried (That...

The 1% Better Runner with DLake ·

2025/02/19

Your race performance can be 90% decided before you even cross the start line. Here’s how.You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.Stick

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14:47

What's The RIGHT Easy Run Pace? Simple Tools for...

The 1% Better Runner with DLake ·

2025/01/20

What’s the one thing most runners get wrong about “easy training”?Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone. You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these

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56 results

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