The 1% Better Runner | DLake & Friends podcast

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<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/wits-weights-fat-loss-nutrition-strength-training-for-lifters">Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters</a></span>

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Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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17 hours yang lalu17h ago

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For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique. We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn: - Why fat loss is more important than weight loss for health and physique - Why all the macros (protein, fats, and yes even carbs) are critical to body composition - Why you don't need to spend more than 3 hours in the gym each week to get incredible results - Why muscle (not weight loss) is the key to medicine, obesity, and longevity - Why age and hormones (even in menopause) don't matter with the right lifestyle - How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset If you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!

The 1% Better Runner | DLake & Friends

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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 talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

183 episode

#Sports #Fitness #Running #DLake Creates #DLake Creates x Pod Paste #Triathlon #Cycling #Marathon #Mike Trees #Endurance Sports #Runners #Halfmarathons And #Run.nrg #Run.nrg Instagram #Running Performance

The 1% Better Runner | DLake & Friends

updated 3 hari yang lalu

Beranda serial•Feed

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 talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

183 episode

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The #1 Achilles Mistake That Keeps Runners Injured 11:45

3 hari yang lalu11:45

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11:45

What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely? Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good. Key Takeaways Achilles pain isn’t always the same—mid-portion and insertional injuries need different rehab approaches, and treating them the wrong way slows recovery. Strength work is the key to healing and prevention, but knowing when to use isometrics, heavy slow resistance, or eccentric training makes all the difference. Footwear choices, collagen support, and consistent training adjustments can keep Achilles pain from coming back and protect your running long-term. Timestamps [00:34] What You’ll Learn [01:23] How to Fix Achilles Running Issues (Case Study) [02:59] Immediate Treatment From a Pro Physical Therapist [05:01] Use This to Fix Your Achilles and Calf Issues Now [05:29] Achilles Mid Portion Tendinopathy Vs Achilles Insertional Tendinopathy [07:29] Follow Up Treatment Moving Forward and Shoe Choices [08:21] How Collagen Might Speed Up Recovery [09:19] My Personal Experience and Possible Hacks to Fix It [11:02] Use These 5 Strength Exercises to Become a Stronger Runner Links & Learnings 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree 🎧 Listen, read and learn more here - https://dlakecreates.com/fixachilles Learn the 5 best strength movement (no gym required) for runners - Learn why stretching and too much strength training could make your achilles and calves worse - https://dlakecreates.com/calfachilles 10W2S Run Strength App - https://10w2s.com 10W2S Instagram - https://instagram.com/10w2s Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Most Runners Breathe WRONG—Fix It in 5 Steps 9:37

6 hari yang lalu9:37

9:37

What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step? Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder. Key Takeaways Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts. Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery. Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again. Timestamps [00:36] What You'll Learn [01:12] #1 Nose Vs Mouth Breathing [01:45] Run Science Nerd Break [02:20] How To Nose Breath [02:44] Use This To Breath Better On Your Runs [03:12] #2 Breath Holds [04:17] How To Do Breath Holds [04:43] #3 Match Your Breath With Your Strides [05:31] #4 Exhale Out Your Co2 [06:05] How To Exhale Out Co2 [06:29] #5 Breathing and HRV Importance [07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing [08:21] How To Do Cyclic Sighing For Better HRV [08:54] Use This To Go Deeper On Breathing with Nose vs Mouth Links & Learnings 📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025 Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/ Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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You’re Wasting Money on the Wrong Running Gear 11:16

10 hari yang lalu11:16

11:16

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 Takeaways Fancy running gear can help but won’t replace consistency and smart training habits. Essential gear like shoes and hydration tools should focus on comfort and utility, not hype. Small, daily improvements in technique and mindset deliver long-term results. Timestamps [00:00] Intro to Gear Obsession [00:59] Why Fancy Shoes Feel Overrated [02:10] The Real Power of 1% Improvements [03:18] Showing Two Favorite Shoes [04:14] Breaking Down Essential Running Gear [05:48] When Tech Becomes a Distraction [07:02] Free Cheat Sheet for Minimalist Gear [08:10] The 1% Better Runner Framework [09:15] The Truth About Shiny Gadgets [10:18] Wrapping Up and Final Thoughts Links & Future Learnings 📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree 🎧 Listen, read and learn more here https://dlakecreates.com/gear DLake Runs on IG - https://instagram.com/dlakecreates DLake Runs on Strava - https://www.strava.com/athletes/120507 KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.…

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Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t 10:56

13 hari yang lalu10:56

10:56

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 to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible. Key Takeaways Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race. Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone. Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out. Timestamps [00:12] What You'll Learn [00:52] The Difference Between Zone Two Threshold and Vo Two Max [01:25] Zone 2: The Foundation of Aerobic Base Building [02:10] Run Science Nerd Break: Threshold Fun Facts [03:30] Defining Vo2 Max and Why It's So Important [04:03] Run Science Nerd Break - Aerobic vs Anaerobic [05:26] Use This Free Training Plan to Improve Your Threshold [06:16] My Vo2 Max Lactate Threshold Test Results [07:51] Why This All Matters For Runners [08:12] You Don't Have To Train Your Threshold [09:26] How I'm Training After The Test [10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years? Links & Learnings 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree 🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vs Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold Follow DLake on Instagram – https://instagram.com/dlakecreates Follow DLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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The #1 Mistake New Runners Make With Knee Pain 8:01

15 hari yang lalu8:01

8:01

The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late. If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts. Key Takeaways Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles. The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips. Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form. Timestamps [00:22] What You’ll Learn [01:08] How to Fix Runner’s Knee – Case Study [01:38] The diagnosis: Patellofemoral Pain Syndrome [01:47] Runner’s Knee Immediate Treatment [02:48] Strength work – Starting with Wall Sits [03:47] Use This to Run Stronger [04:12] Ongoing plan – Quads and Hip Exercises for Recovery [05:40] Using Gait Retraining to Reduce Knee Load [05:57] Why Runner’s Knee Is Not Just One Issue [06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience [07:20] Get Your Free Immediate Recovery Plan Links & Learnings 📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/runnersknee The 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/ Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/ 10W2S Strength Training Run App - https://10w2s.com 10W2S on Instagram - https://www.instagram.com/10w2s Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Stretching Won’t Fix Your Tight Calves — Do This Instead 11:32

17 hari yang lalu11:32

11:32

Building muscle the right way nearly wrecked my running—because tendons don't play by the same rules. Ever felt like you're doing everything right—strength training, stretching, foam rolling—only to end up injured anyway? In this episode I break down the unexpected reason why runners who lift can still wind up with nagging calf and Achilles issues. I share exactly how I trained my way into injury and the critical insight I learned about the difference between muscle and tendon adaptation. You’ll learn how imbalance could be the real culprit, why your stretching routine might be working against you, and what to do instead. If you've ever dealt with tight calves, mystery “shin splints,” or stubborn tendon pain, this episode will shift your entire approach to training. Key Takeaways Tendons adapt much slower than muscles, so overloading with strength training too fast can lead to injury—even when you’re doing “everything right.” Deep tissue release and mobility work help more than static stretching, but it’s important to train your body to keep the new range or it will just tighten up again. Training only the back of your legs without strengthening the front leads to overload. Balance across muscles and even between left and right sides helps prevent breakdowns. Timestamps [00:16] What You'll Learn [01:03] The Real Problem (Why Feet, Calves & Shins Get Ignored) [02:02] Strength Training Isn't Just For Gym Bros [03:14] Why Stretching Your Calves Doesn't Work (Unless You Do This) [04:27] Use This Free Download To Fix Your Achilles Calf Issues Now [05:12] The Problem With Too Much Posterior And Not Enough Anterior Strength [06:29] Achilles Overload & Sprinting: When Strength Backfires [07:25] The Fix: Eccentrics, Load Management, Patience [07:56] Shin Splints: The Catch-All Diagnosis [09:01] The Bigger Lesson: Balance Symmetry [10:04] Finish Line Thoughts: Strength is Step One. Tendons are Step Two Links & Learnings 📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree 🎧 Listen, read and learn more here - https://dlakecreates.com/calfachilles Strength Training For Runners Toolkit - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/ Why Feet and Shoes Are So Important As We Age - **** https://dlakecreates.com/ever-runner-should-know-these-three-things-about-shoes/ Dr. Marie Whitt Fit- Prevent Tight Calf and Ankles - https://youtu.be/xeUrOoVkupc?si=kkcem-x3PGiv5sGl Trent Salkavich Practice — Biomechanica (Sydney, Australia) - https://www.biomechanica.au/ 10 Weeks To Strength Running App - http://10w2s.com/ Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Why Your Run Form Is Ruining Your Race—Here’s Scientific Proof 9:34

20 hari yang lalu9:34

9:34

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first. Most runners think they have good form until they see their race day photos—hunched shoulders, shuffling feet, looking nothing like the smooth stride they practiced in training. The truth is your form doesn't break down because you're tired; it crumbles because your focus gives up first. In this episode, I'll reveal the hidden mental component that's sabotaging your race times and teach you five specific strategies to train your form to survive when your brain turns to mush. You'll discover why practicing perfect form when you're fresh is almost useless for race day, how to use fatigue-specific drills that actually translate to better race performance, and the mental cues that keep elite runners looking strong even when they're dying inside. This isn't about running prettier—it's about unlocking the speed you're already capable of but losing to preventable form breakdown. Key Takeaways Fatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out. You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core. Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart. Timestamps [00:20] What You’ll Learn [01:01] What’s the Mistake? [02:13] Five Steps to Fix Tired Form [04:51] Learn to Have Higher Cadence [05:47] Use This to Increase Your Cadence [06:16] Film Your Fatigued Form [06:58] Strengthen the Weak Links [07:44] Mental Reset Cues [08:30] Why It Matters [09:07] Use This to Fix Your Form Links & Learnings 📈 Get your free 6-month increase your cadence training plan here https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/formfatigue Find out how to stop overstriding here - https://dlakecreates.com/overstriding 7 Magical tips to better run form here - https://dlakecreates.com/runform Study on running form fatigue here - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.646042/full Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Why Running Doesn’t Help You Lose Weight the Way You Think 18:44

24 hari yang lalu18:44

18:44

Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run. Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer. Key Takeaways Understanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It’s not about eating less—it’s about eating right. Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits. Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling. Timestamps [00:11] What You’ll Learn [01:19] What Are Macros, Micros and Supplements? [02:59] Why Carbs Are The Best For Distance Runners [04:50] Protein Explained [06:17] Fat In Your Diet Explained [07:57] Importance of Micro Nutrients [09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times [10:30] Best Supplements For Runners [14:06] Losing Weight Overeating While Running [16:03] Portion Control, Counting Calories & the BMR Calculator for Runners [17:47] Finish Line Thoughts Links & Learnings 📈 Get Your Free 1% Better Runner No-Pee-Mid-Race Hydration Plan Now - https://dlakecreates.com/peehackfree 🎧 Listen, read and learn more here - https://dlakecreates.com/nutritionmacros Why Runners Over Eat & Gain Weight - https://dlakecreates.com/can-a-new-or-experienced-runner-out-run-a-bad-diet/ Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost Learn more about hydration, gels and no peeing before races here - https://dlakecreates.com/nutritionhydration Learn more about 8 best foods for recovery here - https://dlakecreates.com/8foods Follow Me On Instagram – https://instagram.com/dlakecreates Follow My Training On Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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Why Most Runners Get VO2 Max Wrong (And How to Fix It) 11:35

27 hari yang lalu11:35

11:35

Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race times Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there. Key Takeaways VO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times. Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress. The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance. Timestamps [00:15] What You'll Learn [00:49] Vo2 Max Defined [03:29] How To Improve Your Vo2 Max [07:24] Use This To Improve Your Vo2 Max Now [08:03] Run Science Nerd Break - Vo2 Max Tops Out [09:03] Why Smart Watches Get It All Wrong [09:51] Why You Need Patience To Improve Your Vo2 Max [11:01] Use This To Get a Higher Vo2 Max and Race Faster Links & Learnings 📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree 🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025 Learn about threshold training here https://dlakecreates.com/threshold Learn more about Vo2 Max here - https://dlakecreates.com/vo2max 2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041 Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/ Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

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If Running Feels Hard Lately, This Might Be Why 3:44

29 hari yang lalu3:44

3:44

What if running faster isn't about pushing harder, but about subtle shifts you're overlooking? In this episode, I break down the counterintuitive truth about performance gains that most runners completely miss. I reveal how tiny 3-5% improvements in seemingly unrelated areas can compound into massive performance breakthroughs that feel almost effortless. You'll discover the exact framework for "stacking tailwinds" in your training and life, learn why consistency trumps heroic efforts every single time, and walk away with a practical approach to stop fighting against yourself and start flowing with the natural rhythm that unlocks your best running. Key Takeaways Small changes—like better sleep, hydration, and weather—can give you a 5% boost in your running performance without extra effort. Consistency matters more than occasional bursts of intensity; showing up regularly helps you improve your running over time. Aligning with the natural flow—in running or life—makes things feel easier and more rewarding. Timestamps [00:00] How to run faster without training harder [00:27] How to collaborate with the running universe [01:23] Stacking small tailwinds for big gains [02:00] The bigger picture: Applying small daily wins to life and long-term habits [02:40] Go with the flow [03:02] Get your free 30-day base training & habits plan Links & Learnings 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/base5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/tailwind Learn more about running mindfulness and meditation - https://dlakecreates.com/mindful Daren on Instagram - https://instagram.com/dlakecreates Daren on Strava - https://www.strava.com/athletes/120507 Rick Rubin’s Book - https://www.goodreads.com/book/show/60965426-the-creative-act Hosted on Acast. See acast.com/privacy for more information.…

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3 Tiny Mistakes That Destroyed My Marathon (And the Fix) 9:03

4 weeks yang lalu9:03

9:03

What if the secret to marathon success isn't running more miles, but spending more time rehearsing the tiny details everyone ignores? I thought I was ready for this race. I had the fitness. But a few small mistakes — like when and how I took in water, what I carried (or didn’t), and how I paced the early miles — taught me some hard truths. In this episode, I share what really trips up runners on race day—even when they’re fit and ready. It’s not always about how many miles you run or how fast your watch says you should go. Instead, it's the small stuff most people ignore that ends up deciding your finish time. If you’ve ever had a rough race despite solid training, this one will help you figure out what went wrong—and how to fix it next time. Key Takeaways Race-day prep matters more than fitness. Small things like water and fueling can make or break your race, even if you're in great shape. Practice your race plan ahead of time. Don’t wait until race day to figure out how you’ll drink water or take gels—practice it during training. You don’t need to train harder to race better. Maintaining a base and peaking smartly for a few weeks can keep you fresh and reduce burnout. Timestamps 00:19] What You'll Learn [02:48] I Learned What Not To Do In the Marathon [03:51] Use This Free Training Plan To Run Your Best [04:47] I Learned What Not To Do In the Marathon With This [06:16] The Fix For Race Day Fails [07:07] Marathon Hydration/Nutrition Drama Continues [07:37] Learning From My Mistakes Mid-race Links & Learnings 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more here https://dlakecreates.com/racefailmarathon Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
This Pro Run Coach Got Me To Run a 16:45 5K 13:46

5 weeks yang lalu13:46

13:46

Most runners are training for a time they think they should hit, not the one they're actually ready for. If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you’ll know exactly where to focus your effort so every step brings you closer to your fastest finish yet. Key Takeaways A faster 5K isn’t just about running more—it’s about training both your aerobic base and your ability to handle high-speed efforts. Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch. Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains. Timestamps [00:08] What You'll Learn [01:03] How I'm Trying to Run a 15:59 5K [02:44] Run Science Nerd Break - What Does Anaerobic Mean? [04:01] The Science Behind The 5K [02:02] Why It's Not About Speed But Lactate Tolerance [05:35] Use This Free Training Plan To Run a Faster 5K [06:05] Lactate Threshold vs Lactate Tolerance [06:56] Run Science Nerd Break – Lactate Doesn’t Shut You Down [09:49] Run Science Nerd Break - Speed Endurance Explained [13:51] Use This To Develop Base To Run a Faster 5K Links & Learnings 📈 Get your free xxx https://dlakecreates.com/5kfree 🎧 Listen, read and learn more here https://dlakecreates.com/expro Other relevant link to other episodes - http://dlakecreates.com/fast5k Other relevant link to other episodes or website - https://dlakecreates.com/5k10k Study 1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8975965/ Study 2 - https://pubmed.ncbi.nlm.nih.gov/26817745/ Mike Trees on Instagram - https://instagram.com/run.nrg NRG Coaching - https://nrg-coaching.com DLake Instagram – https://instagram.com/dlakecreates Dlake Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

1
These 12 Science-Backed Run Supplements Will Shave Minutes Off Your Next Race 31:40

5 weeks yang lalu31:40

31:40

The difference between hitting your goal time and missing it often comes down to what you consume, not just how you train. If you're a runner who wants to train smarter, not just harder, this episode is packed with practical, science-backed strategies to fuel better, recover faster, and race stronger. I break down key tools and tactics that go way beyond just eating carbs and drinking water. You’ll learn what actually works, why timing and consistency matter more than hype, and how small tweaks to your diet and supplement routine can lead to big performance gains. Whether you're prepping for your next race or trying to stay consistent in training, this is your roadmap to making informed, effective choices without the guesswork. Key Takeaways Smart fueling boosts performance: Fueling your body with the right nutrients and supplements can significantly improve endurance and recovery, especially during long-distance running. Timing and balance are key: Some supplements work best right before a race (like caffeine), while others (like creatine) need daily use. Hydration and electrolytes should be constant. Experiment carefully: Not every supplement works for everyone. Start small, track how your body reacts, and adjust to avoid stomach issues or wasted effort. Timestamps [00:13] What You’ll learn [32:10] Caffeine [02:03] Hydration & Electrolytes [05:08] Get Your Free 8-Week Race Day Toolkit Training & Habits Plan [06:06] Nutrition [08:54] Creatine [11:59] Tart Cherry Juice [14:18] Beetroot Juice [17:33] Cordyceps Mushroom [19:26] Spirulina [20:31] Beta Alanine [23:03] Acetyl L-Carnitine [24:41] CBD Oil [26:43] Bicarb/Baking Soda [31:27] End: CTA Links & Learnings 📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree 🎧 Listen & read more here - https://dlakecreates.com/racetoolssupps Get all 17 Race Tools & Tactics here - https://dlakecreates.com/racetoolkit Learn more about 7 Science-backed supplements to help you after hard runs - http://dlakecreates.com/7supps Daren on Instagram - https://instagram.com/dlakecreates Daren on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.…

31 weeks yang lalu53:29

53:29

Your race performance can be 90% decided before you even cross the start line. Here’s how. You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best. Stick around for a free training plan and checklist to apply everything we cover today. [00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview) [00:01:37] Critical Warning Before You Use These Tips 🔹 Race Day Tools & Tactics [00:04:54] Caffeine: How to Use It for Race Performance [00:07:35] Race Predictor Test: Know Your Fitness Level [00:09:37] Taper: The Right Way to Peak on Race Day [00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer [00:13:04] Resistance Band Routine for Strength & Injury Prevention 🔹 More Race Day Strategies [00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration [00:18:23] Nutrition: Fueling Your Body for the Best Performance [00:21:12] Creatine for Runners: The Science Behind It [00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits [00:26:36] Beetroot Juice: The Endurance-Boosting Supplement [00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance? [00:31:47] Spirulina: Antioxidants for Recovery & Longevity [00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance [00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners [00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement [00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races [00:43:40] Sauna: The Science of Heat Training for Performance Gains [00:47:54] More Warnings – What to Watch Out for [00:49:53] The Finish Line: Consistency & Habit Traps to Avoid Links 📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree 🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Follow DLake Runs on Instagram - instagram.com/dlakecreates Follow DLake Runs on Strava - strava.com/athletes/120507 Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothing ng ✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20 Go here to get all of the studies and future learnings Hosted on Acast. See acast.com/privacy for more information.…

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Podcast Layak Disimak

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 talk@dlakecreates.com

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 talk@dlakecreates.com

Podcast Layak Disimak

Selamat datang di Player FM!

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