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
How to fall in love with base training and run faster
Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so…
How to Keep Running Even When You're Broken (Injury Part 1)
Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.
Whether it’s chronic (aka the pain has slowly been around and…
Everything you need to know about run energy systems
Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.
These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).
I’ve been in…
These pro running secrets made me a faster 5k runner
Mentors, advisors, teachers... COACHES.
Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!
In this episode I have the honor…
The Top 7 Tips For Good Running 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…
10 things Beginner Runners Need to Stop Doing Now
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 the opposite. In the conte…
Why Run Power is Your New Best Friend for Running Success
For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing.
H…
Nose vs Mouth Breathing for Endurance Athletes with Mike Trees
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…
The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake
The 5k running race... It's a race most people in the running world are ver familiar with.
You've either started your run race career doing a 5k and graduated to a half marathon and up.
Or... if you're…
(Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees
27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.
In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the …
(Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees
Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.
Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance r…
Stop treating your 'C-races' like 'A-races' (and start doing this instead)
If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.
But how do you optimise a c race in your training and the…
Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson
10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly c…
Why your lack of sleep, rest and recovery is hurting your performance
So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?
In this episode, I'm joined by my every once and again co-host Phil Cross.
We entertain,…
Upgrade your identity to form new running habits with Seth Baird (part 1)
Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - ther…
Upgrade your identity to form new running habits with Seth Baird (part 2)
Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.
Listen to part 1 to find out how upgrading your identity will help you form new running …
How To Learn From Your Racing Failures
If you want to reframe racing failures as lessons learned then you should listen to this episode.
Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event…
Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 1)
If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episode
Curiosity is something that is double-edged in our society. People that are curio…
Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 2)
Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.
Listen to part 1 to find out how to use curiosity to help yourself train and run bette…
Drink War Juice To Race Faster
The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink tha…