The 1% Better Runner with DLake cover art

The 1% Better Runner with DLake

The 1% Better Runner with DLake

By: 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

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DLake Creates PTY LTD Hygiene & Healthy Living Running & Jogging
Episodes
  • Your Easy Runs Are Too Hard (Here's Why)

    Your Easy Runs Are Too Hard (Here's Why)
    Jun 25 2026

    What’s the one thing most runners get wrong about “easy training”?


    Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.


    You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.



    Timestamps
    • [00:00] Are your easy runs setting you up for success or sabotaging your progress?
    • [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
    • [02:41] Using the breathing countdown test to check heart rate accuracy.
    • [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
    • [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
    • [09:43] The gap between easy and race paces for elites versus everyday runners.
    • [10:01] Resting heart rates and the importance of heart rate reserve in training.
    • [12:20] Debunking myths about maximum and Maffetone heart rates.
    • [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
    • [15:00] How base training builds longevity and aerobic fitness.

    Key Takeaways
    1. Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
    2. Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
    3. Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.



    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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    15 mins
  • The Real Reason Heavy Runners Quit By Year Two

    The Real Reason Heavy Runners Quit By Year Two
    Jun 18 2026

    Most people think they need to lose weight before becoming a runner. The truth is, that belief is stopping more runners than their body ever will.


    If you’ve ever felt like you don’t look like a “typical runner” or believed you needed to lose weight before taking running seriously, this episode will challenge everything you’ve been told. I break down what bigger runners need to understand about training smarter, why running isn’t always the answer people think it is for weight loss, and how consistency, recovery, and sustainable effort will take you much further than pushing yourself into exhaustion. If you want to build fitness in a way that actually lasts, this conversation will completely change how you think about running and long-term progress.


    Key Takeaways
    1. Running doesn't require a certain body type: You don't need to lose weight before you start running. The idea that only lean, light people can be "real runners" is false.
    2. Running alone won't help you lose body fat: If weight loss is your main goal, running isn't the most effective path. You're better off combining it with resistance training and fixing your nutrition.
    3. Run so you can do it again tomorrow: Don't overdo it on day one. Walk when you need to, go by time instead of distance, and focus on consistency over intensity.

    Timestamps
    • [00:21] What You’ll Learn
    • [01:34] Tip #1 – Don’t Try to Lose Weight By Running
    • [05:52] Use This to Start Running (Again) Now
    • [06:21] Tip #2 – Everything in Moderation
    • [10:18] Tip #3 – Walking Is Ok
    • [12:40] Why You Shouldn’t Kill Yourself Every Run
    • [15:04] Daren’s Hot Take, Healthy and Wise
    • [15:29] Why Amateur Runners Can’t Carb Load Their Way to a Fast Marathon Alone
    • [18:38] How Daren Is Getting Wiser in Life & Training
    • [19:42] Remy’s Hot Take, Healthy & Wise
    • [24:02] Why You Should Have Dessert With Your Dinner
    • [26:57] Use This to Start (Or Get Back to Running)

    Links & Learnings
    • 📈 Get your free start running (again) and base training plan here - https://dlakecreates.com/basefree
    • 🎧 Listen, read and learn more here - https://dlakecreates.com/heavyrunners
    • How to start running (again) full deep dive - https://dlakecreates.com/startrunning
    • More this or that episodes with Remy B Reel - https://dlakecreates.com/thisorthat
    • Remy B Reel on YouTube - https://www.youtube.com/@RemyBReel/videos
    • Instagram – https://instagram.com/dlakecreates
    • Strava – https://www.strava.com/athletes/120507


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    Show More Show Less
    28 mins
  • Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)

    Everything Runners Need to Know About VO2 Max in 90 Minutes (Masterclass)
    Jun 16 2026
    What if the thing that helps you run faster now also protects you from becoming fragile later?In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard intervals, and field testing. And we do it all without turning it into a science textbook.The bigger idea is simple: VO2 max is not just about running faster. It is about building a higher ceiling now so you have more room to perform, recover, age well, and avoid becoming fragile later. We also cover the workouts that actually move the needle, why easy running alone is probably not enough if you are time-poor, and how to start adding VO2 max work without blowing yourself up.Timestamps[00:01:46] Vo2 Max Defined[00:03:42] What's The difference between watch and mask treadmill lab test[00:05:20] Use This To Improve Your Vo2 Max Now[00:07:11] Why Vo2 Max isn't the only metric to make you a better runner[00:07:51] Brady's back story and his Vo2 Max of 80[00:08:54] Is the Car Analogy the best for Vo2 Max?[00:10:12] Ignore Your Smart Watch and Focus on the Bigger Zoomed out Story[00:11:26] Take These After Vo2 Max Runs To Recover Better[00:14:39] Why Low Carb Won't Get You To your Best Time[00:15:55] Difference between Threshold & Vo2 Max HR zones[00:18:18] Can you improve Vo2 Max by not doing zone 4 work?[00:18:58] Physiology is a spectrum not an exact[00:20:42] Don't Rely on 220 Minus Age for Max HR Number[00:22:42] Do You Have To Run at a Certain Speed/Force to Improve Vo2 Max?[00:26:16] How can someone go and test their Vo2 Max?[00:27:45] Does Doing The Mile Help Improve Vo2 Max?[00:28:37] Is it Good to do a Vo2 Max & Threshold Lab Test Same Time?[00:29:25] Why Vo2 Max & Longevity are so connected[00:31:17] Why Fit Trained 60yo Are Healthier than Sedentary 30yo[00:35:30] Why Low Vo2 Max on Older People is so Dangerous[00:41:08] Zone 2 vs Vo2 Max Training and Fitness[00:43:43] Is Zone 3, 4 and 5 better for Time Strapped Runners?[00:46:12] Higher intensity training is 9 times more effective than low intensity[00:47:58] What Vo2 Max Number is Best to Target?[00:51:34] Why Norwegian 4x4 is the best for beginners with Vo2 Max[00:53:33] Is 30 sec on 20 sec off good for new vo2 max runners?[00:56:14] Should Vo2 Max Intervals go over 5 minutes[00:57:48] Does Vo2 Max Stop Improving after 6 Weeks[00:59:50] Why There Is Not Such Thing a Non Exercise Responder[01:02:13] How a New Runner Can Get Used to Vo2 Max Efforts[01:06:06] Starter 3 Days a Week Build Your Vo2 Max Plan[01:09:06] Is This a Vo2 Max Workout? (Rapid Fire)[01:15:44] Does Sauna Improve Vo2 Max?[01:16:35] Where To Find Brady Online & His Vo2 Max Book[01:17:25] Why Everyone Should Get a Vo2 Max TestLinks & Learnings📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree🎧 Listen, read and learn more here https://dlakecreates.com/vo2masterHow To Do The Cooper Test - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264Vo2 Max 4x4 Protocol - https://dlakecreates.com/4x4Brady Holmer - Vo2 Max Essentials Book - https://www.bradyholmer.com/ebookBrady Holmer - Why Vo2 Max Still Matters - https://runlongrunhealthy.substack.com/p/why-vo-max-still-matters-for-longevityThe Dallas Bed Rest Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC2655009/Brady Holmer on Substack - https://substack.com/@bradyholmerBrady Holmer on X - https://x.com/Brady_H?lang=enBrady Holmer on Instagram - https://www.instagram.com/brady.j.holmer/?hl=enInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
    Show More Show Less
    1 hr and 18 mins
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