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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

13:29

The Dangerous Level of Strava Runners No One Talks About

The 1% Better Runner with DLake ·

2026/04/13

What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one

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13:58

Good Form Won't Make You Faster (This Will)

The 1% Better Runner with DLake ·

2026/04/06

What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that

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7:02

I Quit Marathon Training and Got Faster

The 1% Better Runner with DLake ·

2026/03/27

What if skipping the traditional long run is actually the key to unlocking your true speed potential?After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to

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9:24

Stop Buying Running Shoes Until You See This

The 1% Better Runner with DLake ·

2026/03/18

Why do comfortable shoes in the store often lead to chronic pain years later? It all comes down to what you don't feel when you try them on.If you care about running not just this season but 10, 20, even 30 years from now, this episode will change how you look at your shoes. I break down the simple system I use to choose the right shoe based on heel drop, injury history, and long term foot health, not hype or what feels good in the store. I explain why cushioning is misunderstood, how super shoes

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13:10

Why the Same Pace Feels Easy 1 Day and Death the Next

The 1% Better Runner with DLake ·

2026/03/16

Running harder isn’t the secret to getting faster, and if you keep pushing every workout, you might be training the wrong fuel tank entirely.If you’ve ever felt unstoppable on one run and completely drained on the next at the exact same pace, this episode will explain why. I break down the three energy systems that power your running, how they work together, and why most runners spend too much time training the wrong one. You’ll learn why running harder isn’t always the answer, what actually builds

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12:19

Most Runners Train Too Hard—Here's What Elite Runners...

The 1% Better Runner with DLake ·

2026/03/11

Your last mile of a race falls apart not because you're tired, but because you haven't trained your body to move weight fast when it counts.If you've been stuck at the same race pace despite running more miles and following better plans, you're probably missing one thing elite runners have: speed reserve. In this episode, I break down the 10-week experiment where I tested explosive gym training on myself to see if it could actually build real power and speed—and how it helped me hold onto a

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15:11

The Real Reason You’re Shuffling (And How to Fix It)

The 1% Better Runner with DLake ·

2026/03/09

Most runners don’t lose form because they’re weak. They lose it because they never trained their nervous system to hold it.If you’ve ever filmed your running form at the start of a workout and thought, “That looks solid,” only to feel it completely unravel 30 minutes later, this episode is for you. I break down why form falls apart under fatigue, what elite runners actually do before they run to stay smooth, and how you can train your body to default to efficient movement even when you’re tired. I

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10:06

What Running REALLY Does to Your Body (Nobody...

The 1% Better Runner with DLake ·

2026/03/02

Running doesn't destroy your body—sitting on the couch for 30 years does.If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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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

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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

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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

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168 results

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