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]
Hosted on Acast. See acast.com/privacy for more information.
- Update frequency
- every 7 days
- Average duration
- 25 minutes
- Episodes
- 176
- Years Active
- 2018 - 2025
What I learned by lifting like a pro runner
Watch and read this here
In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the impo…
10 Things Beginner Runners Need to Stop Doing Now
Read and Watch this HERE
As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!
But sometimes it’s nice to look at the inverse. Inverse just means th…
Three reasons why run commuting is better than bicycle commuting
Which is better - run or bicycle commuting?
What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to ch…
How to stop overtraining and instead find the sweet spot in your running
Watch and Read this here
The More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. I…
Transform Your Run: Find Out These 3 Life-Changing Tools
Watch or Read This Here
Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In thi…
The 7 beginner secrets to pro level run form
Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Im…
40 Things I wish I would have known when I started running (Part 2)
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If you want to save 25 years of embarrassing run failures and mistakes, please keep reading …
Do these 3 things with your run shoes to have healthy feet forever
Watch and Read this here
Most runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out…
Which is Better for Running: Going Far or Fast?
We are now on Youtube! Watch and/or read it here (if you like to consume your content like that)
Are you a short and sweet type of person or do you like to go until you drop?
Who’s wrong? Who’s right? …
Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not p…
Can a new or experienced runner out run a bad diet?
Watch and read the whole episode here
Most people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying fo…
Can a Vegan Plant Based Diet Really Make You Run Faster?
▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeat
Some people don’t eat meat for performance - some do. Who’s wron…
Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day
In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't.
I have a saying, the marathon isn't twice as ha…
The dangers of running in the grey zone for beginners
The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re …
These Two Workouts Will Make You Strong or Kill You Trying
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Listen and read it all here https://dlakecreates.com/opbsep2023
Vo2 Max building and hill workouts is the main focus on th…
The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing)
Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough o…
This Unique Run Tempo Workout Will Help You Race Better
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Watch and read this at https://dlakecreates.com/opbaug23
Running advice to elevate your life: twice a month
What's upcoming:
- 🧡 Threshold tests …
6 Reasons Why Your 5K Run Time Isn't Improving
Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance fast…
Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better
- ⌚️ Body Battery & Smart Watches | Present things you can try right now!
- 📊 Training Updates & What I’m digging | Past things to learn from me
- 🎲 Group Dice Workouts & Dosages | Future stuff for you to tr…
Morning Runner Routine Secrets That Might Surprise You
Question - want to know someone’s priority? Have them show you their calendar.
Better yet, have them show you what they do every night and morning.
You’ll then really see what they value the most.
If yo…