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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

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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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

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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

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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

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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

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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,

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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),

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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

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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

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11:32

Stretching Won’t Fix Your Tight Calves — Do This Instead

The 1% Better Runner with DLake ·

2025/09/06

Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules.Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You’ll

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11:35

Why Most Runners Get VO2 Max Wrong (And How to Fix It)

The 1% Better Runner with DLake ·

2025/08/27

Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race timesMost runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning

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3:44

If Running Feels Hard Lately, This Might Be Why

The 1% Better Runner with DLake ·

2025/08/25

What if running faster isn't about pushing harder, but about subtle shifts you're overlooking?In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single

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9:03

3 Tiny Mistakes That Destroyed My Marathon (And the Fix)

The 1% Better Runner with DLake ·

2025/08/23

What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores?I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn’t), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they’re fit and ready. It’s not always about how many miles you run or how fast your

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10:32

The Worst 5 Threshold Running Mistakes Everyone Makes...

The 1% Better Runner with DLake ·

2025/08/13

Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning

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11:22

Runners are Drinking Water Wrong - Here's The Fix

The 1% Better Runner with DLake ·

2025/08/02

Hydration alone won't save your race; unless you master the science behind it, you're probably doing it wrong.Most runners think they know how to hydrate and fuel, but they're making critical mistakes that destroy their performance when it matters most. In this episode, I'm breaking down the exact hydration and fueling strategies that will help you avoid cramping, gut issues, and those dreaded mid-race bathroom emergencies. You'll learn why drinking more water can actually hurt your performance,

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10:07

WTF Is Threshold Running? (And Why It Makes You Faster)

The 1% Better Runner with DLake ·

2025/07/30

Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.If you’re somewhere between jogging for fun and grinding it out at VO₂ max, you’re likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I’ll walk you through what’s happening

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16:03

What to Eat Before and After a Run (Without...

The 1% Better Runner with DLake ·

2025/07/23

Most runners don’t fuel right and it’s costing them performance and recovery.Ever wondered why your runs sometimes feel effortless while other days your legs feel like lead? It might not be your training—it could be your nutrition. In this episode, I’ll give you real, science-backed strategies to fuel smarter before and after your runs. You’ll learn why your pre-run meal matters more than you think, how to avoid the most common fueling mistakes, and how to use simple, travel-friendly foods to

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152 results

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