x

75% of people globally want unbiased news (Pew Research) but are concerned they're not getting that.

Get balanced coverage with Symby. See how stories are covered across diverse outlets and spot when one side covers a story the other skips.

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

20:49

If I Started Running In 2026, Here’s What I’D STOP DOING

The 1% Better Runner with DLake ·

2026/02/10

You’re not broken, slow, or lazy. You’re probably repeating one small mistake that’s quietly holding you back.If you feel like you’re doing everything right but your pace won’t improve, this episode breaks down why that keeps happening. I walk through the most common training mistakes runners make when they self-coach, how those mistakes quietly lead to stalled progress or injury, and what actually moves the needle instead. This matters because effort alone doesn’t guarantee results, and small

en

14:23

Why Most Runners Do Vo₂ Max Intervals Wrong

The 1% Better Runner with DLake ·

2026/02/06

VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they’re pushing hard), and how to dial in the right

en

10:55

Stop Stretching Before Runs—Do This 7‑Minute Routine...

The 1% Better Runner with DLake ·

2026/02/03

Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best.Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'll learn why that static stretching ritual could be sapping your power, discover what you should be

en

13:57

Your Heart Rate Zone Is Wrong (Fix It in 10 Minutes)

The 1% Better Runner with DLake ·

2026/01/21

What if everything you think you know about running easy is actually making you slower and more exhausted?In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when

en

10:46

Your Super Shoes Are Lying to You (Here’s How)

The 1% Better Runner with DLake ·

2025/12/27

What if the very shoes designed to protect you are actually making you more prone to injury?If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body

en

15:04

Are You Recovering Wrong? What I Wish I Knew Years Ago

The 1% Better Runner with DLake ·

2025/11/26

What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you'renotrunning?I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that

en

14:37

Running a Half Marathon? Here’s What No One Tells You

The 1% Better Runner with DLake ·

2025/11/10

Why the Half Marathon Might Be the Perfect DistanceI break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to

en

13:54

Why You’ll Never Run Farther If You Keep Doing This

The 1% Better Runner with DLake ·

2025/11/03

The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training,

en

14:34

You’re Copying This Sprint Drill All Wrong (And It’s...

The 1% Better Runner with DLake ·

2025/10/30

Most runners skip A-skips — literally — but this one drill can make you faster without running harder.In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally

en

9:20

The 10k Mistake That Kills Your Speed

The 1% Better Runner with DLake ·

2025/10/27

What if your 10K time isn’t a fitness issue—but a training mistake?Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing

en

17:42

Caffeine + Baking Soda? Runners Are Doing THIS Now

The 1% Better Runner with DLake ·

2025/10/26

Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't

en

20:20

Why So Many Runners Destroy Their Muscle Gains (And...

The 1% Better Runner with DLake ·

2025/10/22

What if building muscle as a runner isn’t about training harder, but training smarter?Key TakeawaysYou can gain muscle and lose fat while running often—if you master training timing and recovery.The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.Timestamps[00:21] What I'll Be Going Over[02:16] How I Lost Body Fat Gained Muscle[03:00] The Formula to Gain Muscle While

en

12:26

The Plastic Trap Killing Your Gains (And How to...

The 1% Better Runner with DLake ·

2025/10/20

That sluggish, heavy-legged feeling on your run might not be from your training—it could be from the very water bottle you’re drinking from.Every run feels a little harder when your body is fighting invisible stressors you didn’t even know were there. In this episode, I dig into the hidden world of microplastics—what they are, where they show up in your daily life, and why they matter for your health and performance. You’ll learn how these tiny particles might be holding back your recovery, the real

en

12:06

Most Runners Get Cadence Wrong—Here's How to Fix It

The 1% Better Runner with DLake ·

2025/10/17

What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three

en

11:01

You've Been Running at the Wrong Threshold—Here's the...

The 1% Better Runner with DLake ·

2025/10/14

The most accurate way to find your lactate threshold costs $250 in a lab, but the second-best method is completely free and you can do it this afternoon!Finding your true threshold can feel like a mystery, but it’s one of the most important numbers in running. In this episode, I break down the most common ways to test it, from simple guesses to high-tech lab data, and uncover which methods actually help you run faster. You’ll learn why threshold matters so much, how it affects your training and

en

9:19

My VO₂ Max Dropped… But I Got Faster?!

The 1% Better Runner with DLake ·

2025/10/07

Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover

en

16:10

What If Zone 2 Running Is Slowing You Down?

The 1% Better Runner with DLake ·

2025/09/24

What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half?Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts,

en

11:45

The #1 Achilles Mistake That Keeps Runners Injured

The 1% Better Runner with DLake ·

2025/09/20

What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely?Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse),

en

9:37

Most Runners Breathe WRONG—Fix It in 5 Steps

The 1% Better Runner with DLake ·

2025/09/17

What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small

en

8:01

The #1 Mistake New Runners Make With Knee Pain

The 1% Better Runner with DLake ·

2025/09/08

The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the

en

160 results

Similar Podcasts

Keeping Karlsson Fantasy Hockey Podcast

Elan Dubrofsky and Brian Kom

Daily Fantasy Sports by Ship It Nation

Ship It Nation

Fantasy Football Today

CBS Sports, Fantasy Football, FFT, NFL,...

Bring The Pain

Heat00veride

ESPN SportsCenter Update

ESPN