My VO₂ Max Dropped… But I Got Faster?!

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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.

My VO₂ Max Dropped… But I Got Faster?!

The 1% Better Runner with DLake

9 minutes 19 seconds

4 weeks ago

My VO₂ Max Dropped… But I Got Faster?!

Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.

Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.

Key Takeaways

VO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.
Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.
Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.

Timestamps

[00:16] What you'll learn
[00:53] The Vo2 Max Number Misunderstanding
[01:35] Run Science Nerd Break: The History of Vo2 Max
[03:33] What Really Moves Your Vo2 Max
[04:25] Run Science Nerd Break: Vo2 Max Research
[05:06] Use This To Improve Your Vo2 Max
[05:30] How To Do Threshold & Run Economy Workouts
[07:02] My Vo2 Max Results
[08:31] Use This To Get Better Vo2 Max

Links & Learnings

📈 Get your free improve your vo2 max training plan here https://dlakecreates.com/vo2maxfree
🎧 Listen, read and learn more here https://dlakecreates.com/vo2maxdrop
Learn how to improve your threshold - https://dlakecreates.com/lactate1wtf
Learn how to run with less energy and go faster (run economy & strides) here - https://dlakecreates.com/strides
Learn why runners get vo2 max wrong here - https://dlakecreates.com/vo2-max-training-runners/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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