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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

21:46

You're Doing 10K Training Wrong, And It's Keeping You...

The 1% Better Runner with DLake ·

2026/04/09

Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely.If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps

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13:22

Zone 2 Training Is Useless Without This One Test |...

The 1% Better Runner with DLake ·

2026/04/02

Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress. In this episode, I break down how to test and improve your zone

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15:11

I'm a Running Coach — Here's Why You Don't Need One

The 1% Better Runner with DLake ·

2026/03/30

Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your

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16:00

I Ran More and Got Fat (How I Fixed It)

The 1% Better Runner with DLake ·

2026/03/25

What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance

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15:15

You're 4 Minutes Away From Sub-2 Hour Half (Here's...

The 1% Better Runner with DLake ·

2026/03/23

Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is.If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're failing because you've been training for a marathon disguised as a half marathon plan. I break down why the

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14:38

The Injury That Ends Running Careers (It's Not What...

The 1% Better Runner with DLake ·

2026/03/20

Most runners don’t quit because they hate running—they quit because they never saw the injury coming.In this episode, I break down the invisible gap between your cardiovascular fitness and your connective tissue strength that leads to preventable overuse injuries, and I share a practical framework to catch warning signs early so you can adjust your training before a minor niggle turns into a season-ending crisis. You'll learn how to distinguish between normal tightness and actual damage, implement

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7:45

I Got Fitter Than Ever—Then One Race Humbled Me

The 1% Better Runner with DLake ·

2026/03/13

Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other.What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish

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7:32

The 5K Mistake Every Marathoner Makes

The 1% Better Runner with DLake ·

2026/03/06

What if the race you’re avoiding is the one that unlocks your marathon speed?Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental

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34:54

Most Runners Guess Their Threshold—That’s Why They...

The 1% Better Runner with DLake ·

2026/03/04

You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it,

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16:50

You’ll Never Break a 25 Minute 5k Training Like This

The 1% Better Runner with DLake ·

2026/02/27

Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small

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8:56

How I'm Getting Faster Without Doing Long Runs

The 1% Better Runner with DLake ·

2026/02/24

Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume,

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9:46

Best Running Shoes 2026 (Not What You Think)

The 1% Better Runner with DLake ·

2026/02/20

What if the flashy carbon-plated shoe you just bought is actually slowing you down on your daily runs?Most runners think getting faster starts with buying better shoes, but the real shift happens when you understand which shoes to buy, when to buy them, and how each one fits into your training. In this episode, I break down a simple three-tier system that helps you run stronger, lower injury risk, and stop wasting money on hype pairs that don’t match your current fitness. You’ll walk away knowing

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19:42

Your Marathon Plan Is Backwards - Here’s the Correct...

The 1% Better Runner with DLake ·

2026/02/17

What if the reason your easy runs feel hard is because you’re doing too much, too soon?Marathon training can feel overwhelming when every run type seems important and everything feels hard at once. In this episode, I break down the simple structure behind effective marathon training and explain why most runners struggle not because they lack effort, but because they train in the wrong order. I walk through the three run types that quietly build most of your fitness, why they matter more than speed

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8:37

Breath Nose vs. Mouth? Most Runners Pick The WRONG One

The 1% Better Runner with DLake ·

2026/02/13

Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than

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12:38

Fix This One Thing and Running Gets Way Easier

The 1% Better Runner with DLake ·

2026/01/28

What if the reason your runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what cadence really is, why it matters more than you think, and how to adjust it in a way that actually

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12:06

What Actually Happens When You Start Running Again...

The 1% Better Runner with DLake ·

2026/01/14

What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness

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26:56

Why Most Runners Lift Wrong (And How to Fix It)

The 1% Better Runner with DLake ·

2026/01/07

Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long

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27:31

You’ll Never Break a 30 Minute 5k Training Like This

The 1% Better Runner with DLake ·

2026/01/01

Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough

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10:13

You’re Running in the WRONG ZONE (And It’s Slowing...

The 1% Better Runner with DLake ·

2025/12/23

The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk

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7:18

Everyone’s Wrong About Runner’s Knee—Here’s Proof

The 1% Better Runner with DLake ·

2025/12/19

What if the very activity you've been warned against is actually the best thing you can do for your knee health?If you’ve ever been told running will ruin your knees, this episode is going to flip that idea on its head. I break down why so many people blame the wrong thing for their pain, what the science actually says about how knees adapt, and the real habits that cause most runners to struggle. You’ll learn the simple changes that protect your joints, help you recover better, and make your runs

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72 results

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