Caffeine + Baking Soda? Runners Are Doing THIS Now

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The 1% Better Runner with DLake

Daren DLake

195 episodes

2 days ago

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.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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.

Caffeine + Baking Soda? Runners Are Doing THIS Now

The 1% Better Runner with DLake

17 minutes 42 seconds

1 week ago

Caffeine + Baking Soda? Runners Are Doing THIS Now

Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.

Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.

Key Takeaways

Small tweaks lead to faster times. Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.
Preparation goes beyond miles. Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.
Test and adjust before race day. Every runner is different, so it's important to experiment with strategies during training to find what works best for the body.

Timestamps

[00:20] What You'll Learn
[00:42] Caffeine
[02:12] Proper Taper
[04:09] Resistance Band
[05:57] Use This Free Plan To Race 1% Better
[06:54] Hydration and Electrolytes
[09:58] Diet & Nutrition
[12:47] Bicarb/Baking Soda

Links & Learnings

📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - https://dlakecreates.com/racetoolkitfree
🎧 Listen, read and learn more here https://dlakecreates.com/racetools3simple
Get all 17 race day tools in the kit here - https://dlakecreates.com/racetoolkit
Caffeine on Runners - https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/
Race Predictor Test - https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/
DLake on Instagram – https://instagram.com/dlakecreates
DLake on Strava – https://www.strava.com/athletes/120507

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