PODCAST · sports
The 1% Better Runner with DLake
by Daren 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 better myself 1% each day. A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for r
Episodes
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This 15-Second Thing Is Missing From Your Runs
15 seconds at the end of your run can wake your legs up. Most runners skip it because it feels too small. Ever finish a run feeling flat and heavy and just glad it’s over? Nicole Burnham, an author and marathon runner from the Boston area, and I get into the small step at the end of a run that…
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The Real Fix For Overstriding (It's Not Cadence)
Chasing 180 steps per minute won't fix your overstriding. Shorter steps and driving your knees up will. Most runners are told a higher cadence is the answer to overstriding. In this episode, I explain why that advice leaves so many runners stuck and what actually changes where your foot lands....
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The VO2 Max Trick That Finally Made My Watch Useless
One number predicts how fast you can race and how long you'll live. It's your VO2 max, and you can train it. VO2 max is the number runners chase for race times and sports scientists track for how long people live. In this episode, I explain what it actually measures, why it matters even if you...
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She Keeps Making The Same Mistake (And So Do You)
Training inconsistently? Here’s how that might be holding back your race goals. In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal...
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The Real Reason Your Run Form Goes Blah (It's Not What You Think)
When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips. But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart. And it’s not because...
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Your Easy Runs Are Too Hard (Here's Why)
What’s the one thing most runners get wrong about “easy training”? Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the...
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The Real Reason Heavy Runners Quit By Year Two
Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will. If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode…
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Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)
What if the thing that helps you run faster now also protects you from becoming fragile later? In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than...
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Sauna Is Legal Doping and Most Runners Have No Idea
What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week? Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long...
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The Dangerous Level of Half Marathoners No One Talks About
What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone? The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how…
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Can’t Break 20 Min 5k? Here's Why (And The Fix)
What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race? Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems...
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The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone
What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort? Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be...
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The Zone Underneath Zone 2 (And Why It Matters)
Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now. Everyone talks about zone 2 training, but almost nobody talks about the slower movement that quietly supports everything else. In this episode, I break down why zone 1 training might be the...
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Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)
Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet. Breaking three hours in the marathon is not about forcing yourself to hold 4:15 per kilometer pace and hoping you can survive. In this episode, I share the...
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I Tested 7 Breathing Methods for Runners (Only 2 Work)
Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise. Breathing is one of the most overcomplicated topics in running. I tested seven popular techniques, from box breathing and Wim Hof to nose breathing and diaphragmatic breathing, to find out…
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Stop Blowing Up Every Run (Do This Instead)
Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace. Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your...
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What Running Actually Does To Your Body (No One Talks About This)
What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner? If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should…
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Why You Can't Stay In Zone 2 (4 Fixes)
Zone 2 doesn't fail. You just quit before your body had any reason to adapt. Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We...
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Your Watch's VO2 Max Is Lying to You: Here's Why
Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are. Everyone’s chasing VO2 max like it’s the scoreboard for fitnes, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier…
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What 3 Run Club Founders Told a Solo Runner
Running is usually a solo sport, but community is the one thing that will keep you more consistent than any training plan ever could. Heads up: the wrong edit got published. This was originally a bigger convo for my other company (Pod Paste: Our production/media for brands) So the questions got...
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Your Commute Is Secretly Killing Your Fitness (Here's the Fix)
Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet. What if getting fitter didn’t require finding more time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool...
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20 Magical Run Form Fixes in 90 Minutes (Masterclass)
If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length,...
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Running Nutrition Isn't Hard. It's Misunderstood.
What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel? If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode…
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Your Foam Roller Isn't Working. Use It Anyway.
What if the thing slowing your progress isn’t your training plan, but the recovery habits you trust the most? I used to think better recovery meant buying more gear, doing more rituals, and copying what serious runners looked like they were doing. In this episode, I break down what actually helps...
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If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)
What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time? Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the...
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The Dangerous Level of Strava Runners No One Talks About
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…
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You're Doing 10K Training Wrong, And It's Keeping You Stuck
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…
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Good Form Won't Make You Faster (This Will)
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…
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Zone 2 Training Is Useless Without This One Test | MAF Test
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...
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I'm a Running Coach — Here's Why You Don't Need One
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...
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I Quit Marathon Training and Got Faster
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....
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I Ran More and Got Fat (How I Fixed It)
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...
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You're 4 Minutes Away From Sub-2 Hour Half (Here's What's Missing)
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...
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The Injury That Ends Running Careers (It's Not What You Think)
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…
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Stop Buying Running Shoes Until You See This
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...
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Why the Same Pace Feels Easy 1 Day and Death the Next
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...
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I Got Fitter Than Ever—Then One Race Humbled Me
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...
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Most Runners Train Too Hard—Here's What Elite Runners Do Instead
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…
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The Real Reason You’re Shuffling (And How to Fix It)
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...
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The 5K Mistake Every Marathoner Makes
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...
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Most Runners Guess Their Threshold—That’s Why They Get Stuck (Threshold Masterclass)
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....
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What Running REALLY Does to Your Body (Nobody Explains This)
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...
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You’ll Never Break a 25 Minute 5k Training Like This
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…
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How I'm Getting Faster Without Doing Long Runs
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…
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Best Running Shoes 2026 (Not What You Think)
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.…
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Your Marathon Plan Is Backwards - Here’s the Correct Order
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...
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Breath Nose vs. Mouth? Most Runners Pick The WRONG One
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...
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If I Started Running In 2026, Here’s What I’D STOP DOING
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…
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Why Most Runners Do Vo₂ Max Intervals Wrong
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...
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Stop Stretching Before Runs—Do This 7‑Minute Routine Instead
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…
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ABOUT THIS SHOW
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 better myself 1% each day.
A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for r
HOSTED BY
Daren DLake
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Frequently Asked Questions
How many episodes does The 1% Better Runner with DLake have?
The 1% Better Runner with DLake currently has 264 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The 1% Better Runner with DLake about?
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....
How often does The 1% Better Runner with DLake release new episodes?
The 1% Better Runner with DLake publishes regularly with 264 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The 1% Better Runner with DLake?
You can listen to The 1% Better Runner with DLake on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The 1% Better Runner with DLake?
The 1% Better Runner with DLake is created and hosted by Daren DLake.
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