{"podcast":{"title":"The 1% Better Runner with DLake","slug":"the-1-better-runner-with-dlake-179194","podcast_index_feed_id":179194,"rss_url":"https://feeds.acast.com/public/shows/bf67ceba-e46f-4f9d-a3a1-8d4ff20fccb2","website_url":"https://podcast.dlakecreates.com","image_url":"https://assets.pippa.io/shows/61366839b4ac8f41ad668a82/1714707951891-69858a3d97bd433d02b49baa31073710.jpeg","author":"The 1% Better Runner","episode_count":252,"summary":"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 collaborat…","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194"},"episode":{"title":"20 Magical Run Form Fixes in 90 Minutes (Masterclass)","slug":"20-magical-run-form-fixes-in-90-minutes-masterclass","published_at":"2026-04-27T08:27:47+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/20-magical-run-form-fixes-in-90-minutes-masterclass","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/formmasterclass","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69eb24e2c8a506316d2d22f8/media.mp3","summary":"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 Takeaways Better 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…","meta_description":"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 ge…","key_points":[],"chapters":[],"topics":[],"duration_seconds":5259,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-1-better-runner-with-dlake-179194/episodes/20-magical-run-form-fixes-in-90-minutes-masterclass/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/20-magical-run-form-fixes-in-90-minutes-masterclass.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}