Running Longer Was Impossible… Until I Stopped Doing This

https://is1-ssl.mzstatic.com/image/thumb/Podcasts211/v4/a8/08/73/a8087350-f317-7fa5-4787-c93a28e0a5f8/mza_2129429680946580133.jpeg/600x600bb.jpg

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.

Running Longer Was Impossible… Until I Stopped Doing This

The 1% Better Runner with DLake

9 minutes 14 seconds

1 month ago

Running Longer Was Impossible… Until I Stopped Doing This

What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?

If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.

Key Takeaways

Building a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.
Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.
Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.

Timestamps

[00:29] What You'll Learn
[01:19] Run Faster With This Base Training Framework
[02:13] When You Should Do Base Training
[03:12] Use This Free Plan To Build Your Base Now
[03:35] Aerobic Run Training Is Like Driving a Car
[04:36] When Should You run By Heart Rate?
[05:34] Help Me Fight Algorithm Gods
[05:55] How to Do Sprints The Right Way For Aerobic Base Training
[06:57] Why Base Training Is So Fun
[07:37] The 2 Types of Base Training Explained
[08:26] Do This After Building Your Base

Links & Learnings

📈 Get your free 30-day base training plan https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/base
How to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/
How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
NRG Coaching - https://nrg-coaching.com
Mike Trees on Instagram - https://dlakecreates.com/run.nrg
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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