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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

16:40

I Tried Low HR Zone 2 Training for 13 years - This...

The 1% Better Runner with DLake ·

2025/11/21

What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds real, lasting speed, what to expect each week during your first two months of low-heart-rate training,

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12:41

Stop Wasting Energy When You Run (Fix This First)

The 1% Better Runner with DLake ·

2025/11/18

Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start

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13:33

The Legal Supplement Pro Runners Use (I Tested It 4...

The 1% Better Runner with DLake ·

2025/11/13

Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.Iroad-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart

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14:52

The Long Run Mistake That Keeps You Stuck

The 1% Better Runner with DLake ·

2025/11/06

Most runners ruin race day before the starting line—by doing their long runs wrong.Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.Discover how to structure your training year, when to add variety, and how

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7:33

Most Runners Make This IT Band Mistake—And It Makes...

The 1% Better Runner with DLake ·

2025/10/10

That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you

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14:40

90% of Runners Do Strides Wrong (Here’s The Fix)

The 1% Better Runner with DLake ·

2025/10/03

Strides might be the most powerful running tool you’re not using—and they only take 10 minutes.Running faster doesn’t have to mean endless mileage or exhausting workouts. In this episode, I break down the simple but powerful training tool of strides—what they are, why most runners get them wrong, and how using them the right way can unlock free speed. You’ll learn when to add them, how to build them up over time, and the science-backed benefits they bring to your form, efficiency, and confidence. If

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18:34

You’ve Been Doing Tempo Runs Wrong This Whole Time

The 1% Better Runner with DLake ·

2025/10/01

Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally

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9:14

Running Longer Was Impossible… Until I Stopped Doing...

The 1% Better Runner with DLake ·

2025/09/27

What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from

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11:16

You’re Wasting Money on the Wrong Running Gear

The 1% Better Runner with DLake ·

2025/09/13

I learned the hard way that buying the latest shoe doesn’t replace real training.I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation.Key TakeawaysFancy running

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10:56

Threshold Training Fixed What Zone 2 and VO2 Max...

The 1% Better Runner with DLake ·

2025/09/10

Most runners are accidentally avoiding the exact training that would make them fastest.If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how

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9:34

Why Your Run Form Is Ruining Your Race—Here’s...

The 1% Better Runner with DLake ·

2025/09/03

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you

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18:44

Why Running Doesn’t Help You Lose Weight the Way You...

The 1% Better Runner with DLake ·

2025/08/30

Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories

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14:31

This Pro Run Coach Got Me To Run a 16:45 5K

The 1% Better Runner with DLake ·

2025/08/20

Most runners are training for a time they think they should hit, not the one they're actually ready for.If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of

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31:40

These 12 Science-Backed Run Supplements Will Shave...

The 1% Better Runner with DLake ·

2025/08/16

The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train.If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to

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14:32

Run Stronger with These 5 Exercises (No Gym or...

The 1% Better Runner with DLake ·

2025/08/09

What if the best strength work for runners doesn’t need any weights?Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a

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7:24

3 Easy Tips to Fix Your Running Form in 7 Minutes |...

The 1% Better Runner with DLake ·

2025/08/06

Your expensive running shoes are actually preventing you from feeling where your foot should land, creating the exact problem they claim to solve.Overstriding is one of those sneaky mistakes that most runners don’t even realize they’re making—and it could be the thing holding you back. In this episode, I break down what overstriding actually is (hint: it’s not what you’ve been told), why it messes with your performance, and how to spot and fix it using tools you already have. Whether you’re training

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7:27

The Smartest Half Marathon Pace Strategy You’ve Never...

The 1% Better Runner with DLake ·

2025/07/26

What if the best way to PR was to start slower, not faster?You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you’ve hit the wall one too many times or want to feel more in control on race day, this one’s for you.Key TakeawaysNegative splits aren't

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7:13

I Ranked Every Cross-Training Workout for Runners —...

The 1% Better Runner with DLake ·

2025/07/09

What if the cross training activity you love most is actually the least effective for improving your running performance?If you’ve ever wondered whether your spin class or Sunday hike is actually helping your running, this episode is for you. I break down the truth behind popular cross-training activities to reveal which ones actually translate to improved running performance and which ones are just wasting your precious training time. Using both scientific research and real-world testing, I've

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13:24

Most Runners Skip This Easy Workout And Don’t Get...

The 1% Better Runner with DLake ·

2025/06/04

What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like

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23:42

How to Run Strides The Right Way | Ultimate Fast Run...

The 1% Better Runner with DLake ·

2025/05/21

Sprinting might be the most dangerous—and most effective—thing you’re not doing.In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to

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46 results

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