The 1% Better Runner | DLake & Friends
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 running, but for work, relationships, and personal growth too.
Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.
Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.
PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or [email protected]
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- Update frequency
- every 7 days
- Average duration
- 25 minutes
- Episodes
- 176
- Years Active
- 2018 - 2025
Running Meditation - Improve Your Mindset to Run Further & Faster
Are you too mindful on your runs? It might be time to dial it back.
I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explo…
Top 11 Ways To Run Longer & Farther Without Hitting The Wall
What if running farther wasn’t about speed, but strategy?
In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested tec…
How To Run Fast and Stay in Zone 2 Heart Rate
Is it possible to run faster with a low heart rate? Here's how it works.
Download the free 1% Better runner 30 day plan to run faster with a low heart rate
Want to take your running to the next level …
What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach
This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level.
In this episode, we dive into what it truly takes to become a better runner, not just through phy…
Is Running Really Skill or Just Effort?
Watch and read this here
How do you feel after this sentence;
"Running isn’t a real sport because real sports require skill"
Is running really just a challenging competition with yourself? Does an activ…
How This Overlooked Minimal Run Shoe Does Everything
Ever wondered what the perfect running shoe feels like? Let me tell you about mine.
In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe…
How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano
Want to run your fastest marathon at 60? Here’s how Ron did it.
In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and minds…
Vo2 Max Explained For Beginner Runners with VDOT Calculator
Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply.
In this episode, discover how to turn your VO2 max workouts from …
What Really Works: Group vs. Solo Marathon Training?
Watch and read this here
The following African proverb is cliche, but cliche for a reason
“Want to fast - go alone
Want to go far - go together”
In this episode, you will be convinced whether training in…
I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen
Ever wonder how just 1% better daily can transform your running journey?
In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets…
Are 12x400m intervals the best workout for runners?
Watch & Read This Here
Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.
In this episode, you'l…
What happens to runners when they strength train for life? Toolkit
Watch and Read This Episode Here
This is the toolkit that you need to understand everything about strength training so you can perform your best.
Strength training like most things in life is super con…
Is Pace, HR, Effort, or Power Best For Runners?
Curious if you're using the best method for your training? Find out now!
At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rat…
Tempo Runs: What Most Runners Don't Know
The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes)
Tempo runs are essential for boosting your race times …
How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis
Watch and Read This Episode Here
Ever wondered how the pros manage running injuries? Find out in this episode!
Picture this - you’re a runner and you got hurt. You’re searching the internet for quick h…
Extreme cold vs hot weather running: which is better?
Watch & Read it all here
Unpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to t…
Expert Pro Run Coach VS Chat GPT AI: Who’s Better?
Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!
In the world of run training, the battle lines between old-school human coaching and high-t…
The 5 Most Important Exercises for Runners
Watch and Read This Episode Here
If your running sucks, it might be because you're weak AF... just kidding, not really.
Look, we all want to be better runners—to run faster for longer and feel like we…
You're Running at the Wrong Time - Find Out When is Best
Watch and Read This Episode Here
Trigger warning:
All runners need to run in the morning.
All runners need to run in the afternoon.
Which one made you angry? Which one did you agree with?
I hope you’re s…
How To Become A One Percent Better Runner Everyday
Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to mak…