The 1% Better Runner | DLake & Friends Podcast Por Daren DLake arte de portada

The 1% Better Runner | DLake & Friends

The 1% Better Runner | DLake & Friends

De: Daren DLake
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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.

DLake Creates PTY LTD
Carrera y Trote Hygiene & Healthy Living
Episodios
  • The 7 Minute Run Warm-Up That Actually Works
    Jun 25 2025

    Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.

    Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.



    Timestamps
    • [00:00] The secret to better runs: Warmups
    • [01:20] Why warmup matters
    • [02:23] The two types of warmups
    • [02:39] Step 1: Wake up warmup (3-minute routine)
    • [05:35] Free 6-week base training & habits plan
    • [06:28] Step 2: Inside warmup (5-minute full-body routine)
    • [07:55] Pro tips for better warmups
    • [09:14] Step 3: Outside warmup (form drills and plyometrics)
    • [13:00] The cool down: Why it’s essential
    • [14:57] Final thoughts
    Links & Learnings
    • 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree
    • 🎧 Listen, read and learn more here https://dlakecreates.com/warmup
    • Use Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyos
    • Use this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/
    • How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/
    • DLake Runs on IG - https://instagram.com/dlakecreates
    • DLake Runs on Strava - https://www.strava.com/athletes/120507

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

    Más Menos
    17 m
  • How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR
    Jun 18 2025

    I trained for six months to avoid the medical tent—and still almost ended up there.


    After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you’ve ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your limits, and what lessons emerge when your best-laid plans collide with race-day chaos, this episode is your field guide. You’ll walk away with clarity on how to approach your own training more intelligently—and what it really takes to execute when it counts.



    Key Takeaways
    1. Zone 2 training works—but only to a point. It's great for building a strong base, but when it comes to marathon day, the body can still fall short if it’s not prepared for the full distance and terrain.
    2. Heart rate zones aren’t one-size-fits-all. What works on paper (or with formulas like MAF) might not match real-life results without proper testing.
    3. Success isn't just about pace—it's about adapting mid-race, knowing when to push, and when to hold back to avoid a full crash.


    Timestamps
    • [00:00] Setting goals and why sub-3-hour marathons are a big deal
    • [01:45] Race day energy matters
    • [02:18] Lock in your pace early; if it feels too hard now, it’ll only get worse
    • [03:50] How to improve zone two running and get faster at lower effort
    • [04:45] Understand the running science
    • [06:15] Where Maximum Aerobic Function falls short
    • [07:59] When fatigue hits, adjust your goal
    • [10:07] Finishing strong
    • [11:14] Post-race lessons
    • [12:57] Final thoughts on Zone 2 and what’s next


    Links & Learnings
    • 📈 Get your free 1% better each day Improve your zone 2 hr training plan here - https://dlakecreates.com/zone2-free
    • 🎧 Listen, read and learn more here https://dlakecreates.com/ballarat
    • How to run fast and stay in zone 2/low heart rate - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
    • DLake Runs on IG - https://instagram.com/dlakecreates
    • DLake Runs on Strava - https://www.strava.com/athletes/120507

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

    Más Menos
    15 m
  • The Enshittification of Running Tech (and What We Can Do)
    Jun 11 2025

    Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?


    What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights, and build a personalized, adaptive training system that actually serves you. If you’ve ever felt like your fitness tracker wasn’t keeping up, you’ll want to hear how to flip the script and train 1% better every day—with your own hybrid of human intuition and machine precision.


    Key Takeaways
    1. Running AI needs more personalization—it should adapt to your goals, recovery, and life stresses instead of giving generic advice.
    2. Most fitness apps focus on basic metrics like heart rate and pace but miss the personal context that makes training advice actually useful for people who've been running more than a few months.
    3. To get better insights, we need to take control of our own fitness data by exporting it, building our own dashboards, and using AI tools to find trends and make smarter training decisions.


    Timestamps
    • [00:00] Why AI in fitness still doesn’t get you
    • [00:40] The real problem with "one-size-fits-all" advice
    • [01:34] Who these apps are really built for (hint: not experienced runners)
    • [02:25] Why data without context fails
    • [03:08] The better way AI could help runners
    • [05:02] How to take control of your own data
    • [06:38] My personal system to set real goals
    • [07:16] What I want AI to actually do for me (my wishlist)
    • [08:26] Using AI tools to analyze your own training data and improve
    • [09:58] What I’m building next — a smarter, more personalized training plan


    Links & Learnings
    • 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
    • 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach2
    • Learn more about how smart watches are lying to you https://dlakecreates.com/virtualcoach
    • Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww
    • DLake Runs on IG - https://instagram.com/dlakecreates
    • DLake Runs on Strava - https://www.strava.com/athletes/120507

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

    Más Menos
    12 m
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