{"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":"I Got Fitter Than Ever—Then One Race Humbled Me","slug":"i-got-fitter-than-ever-then-one-race-humbled-me","published_at":"2026-03-13T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/i-got-fitter-than-ever-then-one-race-humbled-me","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/3k","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69a6be4b06668de72031d612/media.mp3","summary":"Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill that demands reps just like any other. What if everything you think you know about racing is just a story you've been telling yourself? In this episode, I’m diving into the reality of what happens when your physical fitness meets the brutal mental skill of racing. You’ll discover why your best training sessions don't always translate to the finish line and how a single pacing mistake can turn a goal race into a battle for survival. This episode breaks down the technical and psychological shifts needed to move from just \"running fast\" to actually \"racing,\" providing a blueprint for analyzing your own data without letting emotions cloud your progress. Key Takeaways Racing is a skill separate from fitness that requires practice under pressure. You cannot learn to handle pain and panic solely through solo time trials. Going out too fast early in a race often leads to slowing down too much later. Finding a smooth rhythm matters more than trying to force a perfect pace from the start. Your form breaks down when you get tired, so you need tools to maintain cadence. Using music or cues can help keep your steps quick even when your legs feel heavy. Timestamps [00:34] How to Get Good at the Skill of Racing [01:12] The 3k Race Breakdown [03:23] Use This to Improve Your VO2 Max [04:12] How to Review Your Data Post Race [07:05] Learn More About VO2 Max Links & Learnings 📈 Get Your Free Increase VO2 Max/VDot Score Training Plan Here: https://dlakecreates.com/vo2maxfree 🎧 Listen, Read and Learn More Here https://dlakecreates.com/3k Why Most Runners Get VO₂ Max Wrong: https://dlakecreates.com/how-to-train-vo2-max/ Instagram – htt…","meta_description":"Most runners are wasting their hard-earned fitness because they treat racing like a solo time trial instead of a tactical, emotional, unpredictable skill…","key_points":[],"chapters":[],"topics":[],"duration_seconds":465,"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/i-got-fitter-than-ever-then-one-race-humbled-me/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/i-got-fitter-than-ever-then-one-race-humbled-me.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}