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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

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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21:55

Why You Get Tired So Fast (And How to Fix It Instantly)

The 1% Better Runner with DLake ·

2025/12/16

The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and

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19:36

Why You Don’t Need to Choose Between Strength and...

The 1% Better Runner with DLake ·

2025/12/12

What if the thing holding back your running is your fear of lifting weights?If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s

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20:45

9 Things I Wish I Knew When I Started Running

The 1% Better Runner with DLake ·

2025/12/09

What if the biggest thing holding you back isn’t your pace but your training habits?In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that

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12:03

The Dangerous Level of Marathon Running No One Talks...

The 1% Better Runner with DLake ·

2025/12/04

Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap. In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now,

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17:04

Are You Training Wrong? The Truth About 4x4 Workouts

The 1% Better Runner with DLake ·

2025/12/02

4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly,

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9:12

How Fast Do You REALLY Lose Running Fitness? (New...

The 1% Better Runner with DLake ·

2025/11/25

Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset,

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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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56 results

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