The 1% Better Runner | DLake, Mike Trees & Friends

Daren DLake

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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Top 10 The 1% Better Runner | DLake, Mike Trees & Friends Episodes

Goodpods has curated a list of the 10 best The 1% Better Runner | DLake, Mike Trees & Friends episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The 1% Better Runner | DLake, Mike Trees & Friends for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The 1% Better Runner | DLake, Mike Trees & Friends episode by adding your comments to the episode page.

This Long Run Didn’t Go to Plan… And That’s the Point

The 1% Better Runner | DLake, Mike Trees & Friends

05/14/25 • 8 min

Are you training to feel good, or are you training to actually get better?

We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.

Key Takeaways

Messing up your fueling in training helps you avoid race-day disasters.
Controlled chaos in long runs builds more confidence than perfect sessions.
Gut training isn’t optional—it’s a skill every runner should practice.

Timestamps

[00:00] Why we deliberately messed up fueling
[00:26] Controlled chaos vs. perfect sessions
[01:02] Intro to free zone 2 training plan
[01:47] Breaking down the progression run
[02:41] Early miles and pacing updates
[03:24] Surprising lesson on hip alignment
[04:19] Mid-run check-in and mindset
[05:24] Prepping for race-pace effort
[06:15] Watchless pacing challenge
[07:00] Final gut issues and takeaways
[08:05] Free resources and next steps

Links & Future Learnings

📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free
🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun
More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
More on Brenton - https://dlakecreates.com/brenton
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

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How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner

The 1% Better Runner | DLake, Mike Trees & Friends

02/21/25 • 11 min

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.

Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start.

Key Takeaways

Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.
The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.
Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.

Timestamps

[00:00:00] - Breaking myths about starting running and the benefits of small steps.
[00:01:21] - How To Start Running
[00:01:35] - What is training fo ra 5k when you want to do a marathon
[00:02:20] - Mental Toughness
[00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING
[00:05:44] Get 1% Better Each Day With This
[00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life
[00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT
[00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON

Links & Learnings

📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
How to do the 12x400m Interval Workout - https://dlakecreates.com/400m
How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot
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

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The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold

The 1% Better Runner | DLake, Mike Trees & Friends

04/16/25 • 13 min

I suck at threshold running—and that’s exactly why I train it.

If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself.

Key Takeaways

Sub-threshold running helps you build real aerobic strength without constant high effort.
Most runners either avoid this zone or run too hard—missing the adaptation.
Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-term

Timestamps

[00:00] Final sprint breakdown and intro: “Dude. What the... I had nothing, man.”
[00:31] Why I suck at threshold—and why I train it anyway
[01:06] What this workout is and what you’ll learn
[02:15] Warmup starts: soft surfaces + prep
[02:51] Quick energy systems breakdown
[03:48] What sub-threshold effort actually feels like
[05:30] Free 8-week plan mention + pacing tip
[06:02] Pacing = wealth-building, not burnout
[07:40] “Your body doesn’t care about pace” section
[09:05] What strides are and how to use them
[10:16] Norwegian double threshold training shoutout
[11:12] Why this training teaches discipline, not destruction
[12:14] Outro CTA to download plan + join newsletter

Links & Future Learnings

📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree
🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfree
Learn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttest
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507
Brenton on Strava - https://www.strava.com/athletes/90260941

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How Letting Go of Perfection Made Me a Faster Runner

The 1% Better Runner | DLake, Mike Trees & Friends

02/24/25 • 9 min

What if missing a run was actually helping you get faster?

Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it.

Key Takeaways

Perfectionism stalls progress—consistency is what truly compounds over time.
Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.
Small daily actions, even imperfect ones, are the secret to long-term success.

Timestamps

[00:02] Why chasing perfection is ruining your running
[01:17] The power of consistency over perfection
[02:06] How stopping while you feel good boosts long-term progress
[03:05] The "fitness savings account" concept
[04:05] Why zooming out helps you see the big picture
[05:05] Magic Mind review: boosting focus & endurance
[06:03] The balance of hard work and enjoying life
[06:43] Making running fun—even when it’s hard
[07:10] Embracing imperfection for lasting progress
[07:49] The 1% Better Runner framework explained

Links & Future Learnings

Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

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How To Run Fast and Stay in Zone 2 Heart Rate

The 1% Better Runner | DLake, Mike Trees & Friends

10/22/24 • 15 min

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 while avoiding burnout? This will help you.

In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.

Timestamps

[00:00] - Introduction to the City Marathon Training Group
[00:24] - Overview of Zone 2 Training for Endurance
[01:05] - Goal Setting: The Maffetone Test
[01:30] - Warm-Up Routine and Importance
[03:14] - Sliding Into High Zone 2
[05:11] - The Progression Pyramid and Its Benefits
[07:38] - Understanding Zone 2 Efficiency in Training
[09:30] - The Role of Specificity in Training at High Zone 2
[13:16] - How Fueling Impacts Long Run Recovery
[15:15] - Final Thoughts on the 1% Consistency Principle

Key Ideas

Running in Zone 2 can improve endurance and speed without risking burnout.
A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
Combining heart rate and effort levels helps maintain optimal pace throughout long runs.

Links & Learnings

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Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time?

The 1% Better Runner | DLake, Mike Trees & Friends

02/17/25 • 14 min

Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!

In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.

Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out.

Timestamps

[00:00] Introduction: Can you train for speed and endurance at the same time?
[02:08] Balancing aerobic and anaerobic fitness: Myth or reality?
[04:27] Simplifying aerobic vs. anaerobic energy systems for runners.
[06:08] Explaining lactic buildup and its effect on performance.
[08:34] Common issues with tracking metrics and gadgets.
[10:00] Why setting goals is critical before diving into data.
[11:45] The problem with relying on smartwatch metrics for training.
[12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.

Key Takeaways

Balancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.
The Gray Zone Explained: Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.
Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.

Links & Learnings

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
Follow me on Instagram - https://instagram.com/dlakecreates
Follow Mike Trees on Instagram - https://instagram.com/run.nrg
Follow me on Strava - https://www.strava.com/athletes/120507
IMAT Heart Rate https://dlakecreates.com/imat
Maffetone 180 Formula https://dlakecreates.com/maf

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How To Breath While Running | Nose Vs. Mouth

The 1% Better Runner | DLake, Mike Trees & Friends

01/06/25 • 8 min

What’s the best way to breathe while running? We finally break it down.

Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to high-intensity efforts. This conversation breaks down the science and practice behind an essential but underappreciated aspect of running.

Key Takeaways

The Nose vs. Mouth Debate: While nose breathing can help regulate pace and filter air, mouth breathing is more effective for meeting oxygen demands during intense runs.
The Importance of Breathing Rhythm: Syncing your breath with your steps can stabilize your energy and make running feel easier, but it’s important to adjust based on your speed and effort level.
Environmental and Personal Factors: Dusty air, dry mouth, and personal comfort levels influence whether nose or mouth breathing is the better choice, highlighting the need for a flexible approach.

Timestamps

[00:00] The underrated power of breath in running
[01:15] Nose vs. mouth breathing: a quick test
[02:10] Finding your breathing rhythm while running
[03:34] Why mouth breathing works better for intense efforts
[04:52] Popular misconceptions about nose breathing
[06:05] Lessons from sports science on breathing techniques
[07:04] Environmental factors affecting breath during runs
[07:50] Balancing speed and breathing efficiency
[08:30] Practical advice for better breathing during runs
[08:38] Wrapping up with resources for further exploration

Links & Future Learnings

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/nosebreathing
Instagram - https://instagram.com/dlakecreates
Strava - https://www.strava.com/athletes/120507

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Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News

The 1% Better Runner | DLake, Mike Trees & Friends

11/19/24 • 14 min

Want to make every run feel a little easier? Try this approach for 1% better results.

In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

Timestamps

[00:00] Introduction to 1% Better Philosophy
[00:36] Why long-term gains matter more than quick fixes
[01:12] Beta-alanine: The slow-burn supplement for endurance
[02:24] How beta alanine reduces muscle fatigue
[03:49] Managing side effects: Tips for a comfortable dosage
[05:41] The importance of checking accurate weather forecasts
[08:12] Why most weather apps aren’t reliable
[10:27] Tackling fartlek workouts with structure
[12:33] Effective gear planning based on accurate forecasts
[13:10] Closing thoughts on long-term commitment in running

Key Takeaways

Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

Links For Greatness

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This Unique Run Tempo Workout Will Help You Race Better

The 1% Better Runner | DLake, Mike Trees & Friends

08/23/23 • 15 min

Watch and read this at https://dlakecreates.com/opbaug23

Running advice to elevate your life: twice a month

What's upcoming:

🧡 Threshold tests for different sports | Present Training Tip for you to try right now
📊Training Updates & Music hacks | Past things to learn from me
🌶 Spicy Slow Tempo Intervals | Future stuff for you to try

Follow me on Instagram - https://instagram.com/dlakecreates

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What Is Perfect Running Form? 6 Technique Tips For Faster Running

The 1% Better Runner | DLake, Mike Trees & Friends

12/29/24 • 10 min

Your running form could make or break your next race, fixing it could be easier than you think.

Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good.

Key Takeaways:

Running form isn’t about aesthetics but finding what works efficiently for your body.
Overstriding, not heel striking, is the root cause of many common running injuries.
Simple changes in posture, cadence, and stride can significantly improve performance.

Timestamps:

[00:00] Why running form impacts your performance
[00:10] Dispelling myths about running aesthetics
[00:32] What is running form and why does it matter?
[02:02] The truth about foot strike and efficiency & heel striking
[03:04] Mid foot striking
[03:26] Forefoot striking
[04:06] Posture
[04:40] Using arm swing to maintain balance
[05:10] How to fix your run form - free download
[05:45] Breathing
[06:42] Stride Length
[07:46] Cadence tips for smoother, lighter runs
[08:44] Final Thoughts - Don’t overthink it - take your time

Links & Future Learnings

📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform
Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/
DLake Runs on Instagram - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

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FAQ

How many episodes does The 1% Better Runner | DLake, Mike Trees & Friends have?

The 1% Better Runner | DLake, Mike Trees & Friends currently has 153 episodes available.

What topics does The 1% Better Runner | DLake, Mike Trees & Friends cover?

The podcast is about Health & Fitness, Triathlon, Running, Marathon, Fitness, Podcasts, Sports, Endurance Sports and Cycling.

What is the most popular episode on The 1% Better Runner | DLake, Mike Trees & Friends?

The episode title 'How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano' is the most popular.

What is the average episode length on The 1% Better Runner | DLake, Mike Trees & Friends?

The average episode length on The 1% Better Runner | DLake, Mike Trees & Friends is 27 minutes.

How often are episodes of The 1% Better Runner | DLake, Mike Trees & Friends released?

Episodes of The 1% Better Runner | DLake, Mike Trees & Friends are typically released every 13 days, 21 hours.

When was the first episode of The 1% Better Runner | DLake, Mike Trees & Friends?

The first episode of The 1% Better Runner | DLake, Mike Trees & Friends was released on Aug 1, 2018.

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The 1% Better Runner | DLake, Mike Trees & Friends

Daren DLake

Top 10 The 1% Better Runner | DLake, Mike Trees & Friends Episodes

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FAQ

How many episodes does The 1% Better Runner | DLake, Mike Trees & Friends have?

What topics does The 1% Better Runner | DLake, Mike Trees & Friends cover?

What is the most popular episode on The 1% Better Runner | DLake, Mike Trees & Friends?

What is the average episode length on The 1% Better Runner | DLake, Mike Trees & Friends?

How often are episodes of The 1% Better Runner | DLake, Mike Trees & Friends released?

When was the first episode of The 1% Better Runner | DLake, Mike Trees & Friends?

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