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

  • 著者： Daren DLake
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The 1% Better Runner | DLake, Mike Trees & Friends

著者： 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
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あらすじ・解説

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
ランニング・ジョギング 衛生・健康的な生活
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  • 17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)

    17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)
    2025/02/19

    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
    • 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-clothingng


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

    Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time?
    2025/02/17

    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
    1. 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.
    2. 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.
    3. 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



    Hosted on Acast. See acast.com/privacy for more information.
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    15 分
  • David Goggins Mentality vs. Running Science—Which One Wins?

    David Goggins Mentality vs. Running Science—Which One Wins?
    2025/02/15

    How do you know if you’re pushing too hard—or not hard enough?


    David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.


    Key Takeaways
    • Mental toughness is valuable, but overtraining can lead to burnout and injuries.
    • Rest and recovery are just as important as pushing hard in training.
    • Every runner needs to find their own balance between discipline and sustainability.


    Timestamps
    • [00:00] – The big debate: Is David Goggins good or bad for runners?
    • [02:30] – Why some runners thrive under his mindset
    • [05:10] – The paradox of suffering vs. enjoying running
    • [08:45] – The dangers of always pushing to the limit
    • [12:00] – Real-life consequences of overtraining
    • [15:20] – How elite runners balance toughness and recovery
    • [18:40] – What everyday runners can take from Goggins’ approach
    • [21:50] – The surprising way Goggins started his public speaking career
    • [25:30] – The role of AI in running training plans
    • [28:00] – Final thoughts: How should YOU approach hard training?


    Links & Future Learnings
    • 📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree
    • 🎧 Listen, read and learn more here https://dlakecreates.com/tot-goggins
    • David Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VY
    • David Goggins Books - https://davidgoggins.com/book/
    • Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllA
    • All other This or That Episodes - https://dlakecreates.com/tot
    • DLake Runs on IG - https://instagram.com/dlakecreates
    • DLake Runs on Strava - https://www.strava.com/athletes/12050



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