The 1% Better Runner with DLake cover art

The 1% Better Runner with DLake

The 1% Better Runner with DLake

Written by: Daren DLake
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About this listen

 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 Commute Is Secretly Killing Your Fitness (Here's the Fix)

    Your Commute Is Secretly Killing Your Fitness (Here's the Fix)
    Apr 30 2026

    Every day you sit in traffic could be a free training session that builds your engine instead of draining your wallet.


    What if getting fitter didn’t require finding more time, but simply using the time you already have? In this episode, I break down how everyday travel can become a powerful tool for building endurance, saving money, and improving health without adding extra workouts to the calendar. I also explore practical ways to make it work in real life, from short trips to workdays and errands, so you can turn movement into a habit that pays off every single week.


    Key Takeaways
    1. Your daily commute can become training time instead of wasted time. Walking, running, or biking to places you already need to go helps build fitness without needing extra hours in the day.
    2. Small changes in your routine can save money and improve health at the same time. Replacing even a few car trips each week can lower transport costs while growing your aerobic endurance.
    3. There is no one perfect way to commute. You can choose running, biking, walking, or mixing methods based on distance, weather, schedule, and what works best for your life.

    Timestamps
    • [00:25] What You'll Learn
    • [01:19] The Money Math of Commuting
    • [04:13] Use This to Run & Cycle Commute Now
    • [04:53] Why Running Is Better for Commuting Than Cycling
    • [06:26] How to Run Commute and Be Fresh
    • [07:26] Why Cycling Is Better for Commuting Than Running
    • [09:18] What People Think Is Better: Run vs Cycling
    • [15:22] Why Run/Cycle Commuting Can Save Our Future
    • [16:54] Use This to Run Faster & Farther With Less Effort

    Links & Learnings
    • 📈 Get your free run and cycle commute guide here https://dlakecreates.com/commutefree
    • 🎧 Listen, read and learn more here https://dlakecreates.com/commute
    • How to run far & fast with less effort (base) https://dlakecreates.com/base2
    • Remy B Reel on YouTube - https://www.youtube.com/c/RemyBReel
    • 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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    18 mins
  • 20 Magical Run Form Fixes in 90 Minutes (Masterclass)

    20 Magical Run Form Fixes in 90 Minutes (Masterclass)
    Apr 27 2026
    If running feels smooth one day and frustrating the next, this episode explains why. I break down the form habits that waste energy, slow you down, and get worse when fatigue hits, plus simple fixes that make running feel easier. You’ll learn how cadence, posture, arm swing, stride length, mobility, and shoes work together so you can run faster, stay healthier, and finish stronger.Key TakeawaysBetter running form is not about looking pretty. It is about reducing wasted movement so you can run faster, longer, and with less effort.Overstriding is often a bigger problem than heel striking. Learning to land closer to your body with quicker, shorter steps can improve efficiency and lower stress on your body.Form matters most when you get tired. Training cadence, strength, mobility, and focus helps your technique hold together late in races and long runs.Timestamps[01:35] What Most Runners Get Wrong About Run Form[02:05] Run Science Nerd Break[02:26] 3 Step Overstriding Fix[02:51] Step 2 - Film It[03:31] Step 3: Increase Your Cadence (In a Smart Way)[03:39] Quick Run Science Nerd Break[05:14] Use This To Stop Overstriding[06:11] Patience Is The Problem[06:36] Quick Run Science Nerd Break[11:10] The Main Issues[14:15] Mobility Check[16:29] Drills & Form Adjustment[20:09] Heel Striking Explained[21:09] Deep Science Moment: The Overstriding Trap[22:24] Forefoot Striking[24:35] Midfoot Strike: The Sweet Spot[25:33] Why It Works For Most Runners[26:32] Shoe Choices To Help Foot Striking[30:44] My Top 6 Run Form Tips[31:07] Foot Strike Explained[31:19] Heel Striking Quick[32:07] Mid Foot Striking Quick[32:26] Forefoot Striking Explained[33:11] Posture Quick[33:47] Arm Swing Quick[34:51] Breathing Quick[35:45] Stride Length Quick[36:50] Cadence Quick[37:50] Arm Swing Explained[40:04] Use This To Be Fuel Efficient With Your Arm Swing[40:21] Fix Drill #1 - Shoulder Drop, Not Shrug[41:39] Fix Drill #2 - Elbow Angle ≈ 90° (But Soft)[42:40] Do This To Help Another Runner[42:59] Fix Drill #3 - Drive Back, Don't Cross[43:53] The Study On Arms And Legs Relationship[44:44] Fix Drill #4 - Hands Low; Loose Grip With Thumbs Up[46:15] What Happens When You Put All Of That Together?[47:12] How To Fix Your Form When Tired[47:33] Understanding Race Form Fatigue[48:45] Five Steps To Fix Tired Form[49:05] Train The Finish[51:21] Learn To Have Higher Cadence[52:18] Film Your Fatigued Form[53:00] Strengthen The Weak Links[53:46] Mental Reset Cues[54:25] Why Patience Is The Real Solution[55:30] Cadence Explained Simply[56:21] What Happens If Cadence Is Low[57:30] How To Measure Your Cadence Today[58:27] Understanding The Science Behind Improving Cadence[59:24] The Smart Way To Increase Cadence[01:02:58] What To Avoid When Increasing Cadence[01:05:56] Use These 17 Tips To Increase Your Cadence The Smart Way[01:06:10] What To Focus On With Cadence[01:06:27] How I Mastered Higher Cadence[01:07:14] Chasing Cadence As A Number[01:07:47] Run Science Nerd Break: Knee Protection From High Cadence[01:08:27] What Actually Improves Cadence[01:10:00] 3 Ways To Improve Feel For Cadence[01:10:10] Practice Uphill Running Pickups[01:11:00] #2 Do 30 Seconds Of Barefoot/Minimal Strides On Grass[01:12:54] Run Science Nerd Break #2 - Barefoot Study[01:13:12] #3 Run With Audio Cues[01:15:29] Get 18 More Tips On Increasing Cadence[01:16:46] 3 Common Run Form Myths[01:18:33] Myth 1 - Heel Striking Is Always Bad[01:20:20] Myth 2 - Slower Paces Automatically Mean Better Form[01:22:27] Myth 3: You Can Fix Your Form Overnight With Just One TrickLinks & Learnings📈 Get your free improve cadence 6 month training plan here https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/formmasterclassImprove your cadence with these 17 tips here - https://dlakecreates.com/cadenceInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
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    1 hr and 28 mins
  • Running Nutrition Isn't Hard. It's Misunderstood.

    Running Nutrition Isn't Hard. It's Misunderstood.
    Apr 23 2026

    What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel?


    If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.


    Key Takeaways
    1. Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.
    2. Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.
    3. Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.

    Timestamps
    • [02:11] Simple Pre-Run Meal Ideas
    • [03:30] Timing Your Pre-Run Meals
    • [04:52] Why Pre-Run Nutrition Matters
    • [05:57] Use This Easy Free Guide to Remember Everything
    • [07:08] Post-Run Recovery Essentials
    • [10:07] Top 5 Recovery Snacks
    • [12:49] Hydration Basics
    • [14:03] Electrolytes Hydration Balance
    • [15:21] Why Hydration Is So Important
    • [16:14] 1% Better Runner - No Pee Race Day Hydration Strategy
    • [17:28] Use This to Hydrate Smarter
    • [18:29] Energy Gels Explained
    • [19:44] How to Use Gels the Right Way
    • [21:01] Why Are Gels So Important for Runners
    • [21:45] What Are Macros, Micros and Supplements?
    • [23:12] Why Carbs Are the Best for Distance Runners
    • [25:03] Protein Explained
    • [26:17] Fat in Your Diet Explained
    • [27:57] Micro Nutrients
    • [29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times
    • [30:29] Best Supplements for Runners
    • [34:06] Losing Weight Overeating While Running
    • [36:03] Portion Control, Counting Calories the BMR Calculator for Runners
    • [37:47] Finish Line Thoughts

    Links & Learnings
    • 📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree
    • 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition
    • Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat
    • Instagram – https://instagram.com/dlakecreates
    • Strava – https://www.strava.com/athletes/120507


    Hosted on Acast. See acast.com/privacy for more information.
    Show More Show Less
    39 mins
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