{"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":"Running Nutrition Isn't Hard. It's Misunderstood.","slug":"running-nutrition-isn-t-hard-it-s-misunderstood","published_at":"2026-04-23T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/running-nutrition-isn-t-hard-it-s-misunderstood","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/nutrition","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69e21e28d2febdbec99d0f74/media.mp3","summary":"What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel? If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products. Key Takeaways Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better. Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems. Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans. Timestamps [02:11] Simple Pre-Run Meal Ideas [03:30] Timing Your Pre-Run Meals [04:52] Why Pre-Run Nutrition Matters [05:57] Use This Easy Free Guide to Remember Everything [07:08] Post-Run Recovery Essentials [10:07] Top 5 Recovery Snacks [12:49] Hydration Basics [14:03] Electrolytes Hydration Balance [15:21] Why Hydration Is So Important [16:14] 1% Better Runner - No Pee Race Day Hydration Strategy [17:28] Use This to Hydr…","meta_description":"What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel? If you’ve ever wondered why you…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2323,"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/running-nutrition-isn-t-hard-it-s-misunderstood/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/running-nutrition-isn-t-hard-it-s-misunderstood.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}