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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

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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44:34

The 7 beginner secrets to pro level run form

The 1% Better Runner with DLake ·

2024/01/10

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 worked 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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17:27

40 Things I wish I would have known when I started...

The 1% Better Runner with DLake ·

2024/01/03

Get 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/newsIf you want to save 25 years of embarrassing run failures and mistakes, please keep reading (or watch or listen to it here).I decided to return in time to one year ago and finally finish that list of those 40 things about running that I wish I had known 25 years back.In part one, some epic stuff was said, and even more epic failures were done. But with part two, I really wanted to dig deep into

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20:03

Do these 3 things with your run shoes to have healthy...

The 1% Better Runner with DLake ·

2023/12/19

Watch and Read this hereMost runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out.But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age?Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates.Timestamps of what useful things you'll learn[01:23] What this won’t be

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18:58

Which is Better for Running: Going Far or Fast?

The 1% Better Runner with DLake ·

2023/12/12

We are now on Youtube! Watch and/or read it here (if you like to consume your content like that)Are you a short and sweet type of person or do you like to go until you drop?Who’s wrong? Who’s right? What do you do? Does it even matter?This debate has been around for as long as running has existed. In this podcast, we'll dive into the debate and see if we can help you choose (or validate your side of things)Timestamps00:09 Doing one fast vs one hundred.04:44 Running preferences and motivations. 07:31

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50:13

Base Aerobic Run Toolkit: Everything you need to know...

The 1% Better Runner with DLake ·

2023/12/06

Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race

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24:04

Can a new or experienced runner out run a bad diet?

The 1% Better Runner with DLake ·

2023/11/20

Watch and read the whole episode hereMost people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most people can't actually do it.But what if I were to tell you that there's actually a way that you can

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12:02

Can a Vegan Plant Based Diet Really Make You Run Faster?

The 1% Better Runner with DLake ·

2023/11/01

▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeatSome people don’t eat meat for performance - some do. Who’s wrong? Who’s right? What do you do? Does it even matter?Let us know and comment below what you do!Timestamps02:19 Vegan versus omnivore diet. 04:13 Veganism and performance improvement. 10:38 Reasons for personal dietary choices. 11:27 Training options and recommendations.Links & LearningsRunner's World

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37:42

Marathon Secrets From An Insider Revealed: 3 Tips for...

The 1% Better Runner with DLake ·

2023/10/31

In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't.I have a saying, the marathon isn't twice as hard as a half marathon. It is 2 to the 2nd power. It's exponentially harder, so that's 4 times harder than a marathon. I had the privilege of getting exclusive insider info from James Constantine, the digital marketing manager for PONT3, who delivered the event on behalf of the Sydney Marathon. If you

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26:49

The dangers of running in the grey zone for beginners

The 1% Better Runner with DLake ·

2023/10/04

The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re really only mildly suffering in a hybrid limbo state. Most coaches preach to not stay in the grey zone and if you’re training for a run or endurance event, you might know to follow the 80/20 rule. Eight out of ten runs should be easy like very easy and two of those ten should be hard… like very hard.But

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8:57

These Two Workouts Will Make You Strong or Kill You...

The 1% Better Runner with DLake ·

2023/09/20

Subscribe to free newsletter to get 1% better at https://dlakecreates.com/newsListen and read it all here https://dlakecreates.com/opbsep2023Vo2 Max building and hill workouts is the main focus on this.I go deep and tell you why vo2max building workouts are effective, different types of workouts and what actually makes a vo2max building workout different than the othersThen I shift into a special hill sprint workout that I think is super valuable for you to have in your "workout toolbag" of

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40:21

The Weird Reason Why Your Run Breathing Technique Is...

The 1% Better Runner with DLake ·

2023/09/06

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 2018 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.Listen, watch and read on as we go super deep on this.We believe people learn

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15:06

This Unique Run Tempo Workout Will Help You Race Better

The 1% Better Runner with DLake ·

2023/08/23

Sign up for the newsletter at https://dlakecreates.com/newsWatch and read this at https://dlakecreates.com/opbaug23Running advice to elevate your life: twice a monthWhat's upcoming:🧡 Threshold tests for different sports | Present Training Tip for you to try right now 📊Training Updates & Music hacks | Past things to learn from me 🌶 Spicy Slow Tempo Intervals | Future stuff for you to tryFollow me on Instagram - https://instagram.com/dlakecreates Hosted on Acast. See acast.com/privacy for more

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55:22

6 Reasons Why Your 5K Run Time Isn't Improving

The 1% Better Runner with DLake ·

2023/08/09

Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster.And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out more.We believe people learn wholistically and by different means so this podcast is now available as a

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16:10

Dice, Dice Baby, Smart Watch Lies and Run Dosages |...

The 1% Better Runner with DLake ·

2023/07/26

⌚️ Body Battery & Smart Watches | Present things you can try right now!📊 Training Updates & What I’m digging | Past things to learn from me🎲 Group Dice Workouts & Dosages | Future stuff for you to tryWatch, read and sign up for the newsletter here.Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running tips, wisdom and (bad) jokes newsletter.You'll be on your way to better performance in five minutes or less. I've spent the last 11 years

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18:29

Morning Runner Routine Secrets That Might Surprise You

The 1% Better Runner with DLake ·

2023/07/19

Question - want to know someone’s priority? Have them show you their calendar.Better yet, have them show you what they do every night and morning.You’ll then really see what they value the most.If you want more consistency in your run training so you can possibly race your best - listen/watch/read on!What You’ll Learn & TimestampsHow to make your life fit running and your running fit your lifeThere is no perfect routine, just the one that works for youMike’s routine, my routine02:17 Prioritize

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