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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

19:13

What 90% of Runners Get Wrong About Cross-Training...

The 1% Better Runner with DLake ·

2025/01/09

Find out how to use cross-training to enhance your running and avoid injuries.Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon.But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode.But in this episode, I break down the science and strategy behind cross-training, including what it is, why it matters,

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8:53

How To Breath While Running | Nose Vs. Mouth

The 1% Better Runner with DLake ·

2025/01/06

What’s the best way to breathe while running? We finally break it down.Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to

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10:27

What Is Perfect Running Form? 6 Technique Tips For...

The 1% Better Runner with DLake ·

2024/12/29

Your running form could make or break your next race, fixing it could be easier than you think.Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good.Key Takeaways:Running form isn’t

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18:46

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

The 1% Better Runner with DLake ·

2024/12/10

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

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21:52

What Runners Can Learn from a Pro Soccer Player |...

The 1% Better Runner with DLake ·

2024/12/03

Every time you skip recovery, you’re leaving future progress on the table.What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a

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18:58

How To Improve, Increase Running Cadence To Become A...

The 1% Better Runner with DLake ·

2024/11/26

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

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14:39

Beta Alanine For Runners - The Science Of This...

The 1% Better Runner with DLake ·

2024/11/19

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

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13:50

How Inconsistency Is Killing Your Race Times— Elite...

The 1% Better Runner with DLake ·

2024/11/12

Training inconsistently? Here’s how that might be holding back your race goals.In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started,

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12:08

Running Meditation - Improve Your Mindset to Run...

The 1% Better Runner with DLake ·

2024/11/05

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

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11:50

I Ran A Half-Marathon 1% Faster For 10 years To See...

The 1% Better Runner with DLake ·

2024/08/27

Ever wonder how just 1% better daily can transform your running journey?In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life.You’ll discover how to pick the right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance.The goal? To make

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39:02

What happens to runners when they strength train for...

The 1% Better Runner with DLake ·

2024/07/30

Watch and Read This Episode HereThis is the toolkit that you need to understand everything about strength training so you can perform your best.Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed.In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will

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21:00

Is Pace, HR, Effort, or Power Best For Runners?

The 1% Better Runner with DLake ·

2024/07/16

Curious if you're using the best method for your training? Find out now!At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?Is there another thing that you might not know about that could be even better?Well, you are in luck because, in this episode, you'll find out the answers to all of

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29:08

How To Avoid and Fix Common Injuries: Runner's Knee,...

The 1% Better Runner with DLake ·

2024/06/18

Watch and Read This Episode HereEver wondered how the pros manage running injuries? Find out in this episode!Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.You'll learn three simple steps to fix three common running

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39:44

Expert Pro Run Coach VS Chat GPT AI: Who’s Better?

The 1% Better Runner with DLake ·

2024/05/21

Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land

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32:09

The 5 Most Important Exercises for Runners

The 1% Better Runner with DLake ·

2024/05/07

Watch and Read This Episode HereIf your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman.In this episode, I’ll go deeper than I normally do and

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17:56

You're Running at the Wrong Time - Find Out When is Best

The 1% Better Runner with DLake ·

2024/04/23

Watch and Read This Episode HereTrigger warning:All runners need to run in the morning.All runners need to run in the afternoon.Which one made you angry? Which one did you agree with? I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right?In this quick episode, I’ll touch on;Morning Habit Formation & FlexibilityEvening Habit Formation & FlexibilityCombining Morning and Evening Routines with Afternoon

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