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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

12:42

13 Things I Wish I Knew When I Started Running

The 1% Better Runner with DLake ·

2024/12/23

Why is planning next year’s runs about more than just resolutions?This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level.Key

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10:17

Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius?

The 1% Better Runner with DLake ·

2024/12/21

Are your runs in the sweet spot or the danger zone?Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive.Timestamps[00:54]

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8:54

What It Takes to Achieve Sub-3-Hour Marathons | Chris

The 1% Better Runner with DLake ·

2024/12/17

Why does this runner loop a soccer field instead of exploring scenic trails?Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete.Key TakeawaysSimple habits like running the same route can

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56:24

Top 11 Ways To Run Longer & Farther Without Hitting...

The 1% Better Runner with DLake ·

2024/10/29

What if running farther wasn’t about speed, but strategy?In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for

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15:57

How To Run Fast and Stay in Zone 2 Heart Rate

The 1% Better Runner with DLake ·

2024/10/22

Is it possible to run faster with a low heart rate? Here's how it works.Download the free 1% Better runner 30 day plan to run faster with a low heart rate Want to take your running to the next level while avoiding burnout? This will help you.In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling

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20:19

What Lil Nas X & Casey Neistat Learned From a...

The 1% Better Runner with DLake ·

2024/10/15

This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice on

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17:11

Is Running Really Skill or Just Effort?

The 1% Better Runner with DLake ·

2024/10/08

Watch and read this hereHow do you feel after this sentence;"Running isn’t a real sport because real sports require skill"Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?!In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or runningWhether you're a seasoned marathoner or a casual jogger, understanding the balance between

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9:19

How This Overlooked Minimal Run Shoe Does Everything

The 1% Better Runner with DLake ·

2024/10/02

Ever wondered what the perfect running shoe feels like? Let me tell you about mine.In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the

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18:39

How a 64-Year-Old Ran 82 Marathons – What’s His...

The 1% Better Runner with DLake ·

2024/09/30

Want to run your fastest marathon at 60? Here’s how Ron did it.In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals.Notable

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35:57

Vo2 Max Explained For Beginner Runners with VDOT...

The 1% Better Runner with DLake ·

2024/09/24

Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply.In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the

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21:01

What Really Works: Group vs. Solo Marathon Training?

The 1% Better Runner with DLake ·

2024/09/10

Watch and read this hereThe following African proverb is cliche, but cliche for a reason“Want to fast - go aloneWant to go far - go together”In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social energy,

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29:30

Are 12x400m intervals the best workout for runners?

The 1% Better Runner with DLake ·

2024/08/13

Watch & Read This HereLooking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a

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29:36

Tempo Runs: What Most Runners Don't Know

The 1% Better Runner with DLake ·

2024/07/02

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19:37

Extreme cold vs hot weather running: which is better?

The 1% Better Runner with DLake ·

2024/06/04

Watch & Read it all hereUnpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human.Timestamps

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51:33

How To Become A One Percent Better Runner Everyday

The 1% Better Runner with DLake ·

2024/04/11

Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to make it a bit easier for you to try to do it on your own.I'm Daren DLake runs a lifelong runner and all-around performance optimizer of all things.In this episode, the tables were turned, and I was interviewed by the Run Tok Live podcast crew. I touched on how to get one percent better in your running, the

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41:51

What I learned by lifting like a pro runner

The 1% Better Runner with DLake ·

2024/03/12

Watch and read this hereIn this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?! I’ll even tell my own story of how I switched gears in my

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48:17

10 Things Beginner Runners Need to Stop Doing Now

The 1% Better Runner with DLake ·

2024/02/21

Read and Watch this HEREAs 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

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19:40

Three reasons why run commuting is better than...

The 1% Better Runner with DLake ·

2024/02/14

Which is better - run or bicycle commuting?What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B.Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself.By the end of this, you're not just going to see

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26:10

How to stop overtraining and instead find the sweet...

The 1% Better Runner with DLake ·

2024/02/07

Watch and Read this hereThe More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form.As a runner or even in your career/school life you work hard you get the results.From understanding the law of diminishing returns to exploring historical perceptions of effort and reward,

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15:58

Transform Your Run: Find Out These 3 Life-Changing Tools

The 1% Better Runner with DLake ·

2024/01/16

Watch or Read This HereKickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life. Keep listening/reading/watching as we explore the synergy

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171 results

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