{"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":"Stop Blowing Up Every Run (Do This Instead)","slug":"stop-blowing-up-every-run-do-this-instead","published_at":"2026-05-18T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/stop-blowing-up-every-run-do-this-instead","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/racefast","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/6a099397bae3d7f66f5d4951/media.mp3","summary":"Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace. Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your body's energy systems trick you into thinking you're rich when you're actually borrowing time at a brutal interest rate. In this episode, you'll learn exactly why the start of every race lies to you, a simple 30-second body check that catches the mistake before you blow up, and the one workout that teaches your body what race pace actually feels like. You'll walk away knowing how to stop guessing on race day, save your energy for the finish, and finally run the times you know you're capable of. Key Takeaways The first two minutes lie to you. Your body has a short burst energy system that makes the start of a race feel easy. When it runs out a few minutes later, you crash hard unless you held back. Do the 30-second body check during any run. Use the talk test, breathing rhythm, and \"too easy\" feeling to know if you're pacing right before it's too late. Race pace repeats fix bad pacing for good. Run one kilometer at your goal pace, rest three minutes, repeat five times. Your legs and brain learn what right feels like so race day isn't a guess. Timestamps [00:18] What You'll Learn [01:16] The Mystery: Why Your Body Lies in the First Minute [04:19] Use This So You Don't Race Too Fast (And Help Another Runner) [07:11] The 30-Second Body Check [09:54] The Short-Term Fix: What to Do When You've Already Blown Up [11:34] The Real Long-Term Fix: How to Stop Blowing Up for Good [15:34] Use This to Learn All About Energy Systems and How to Train Them Best Links & Learnings 📈 Get Your Fre…","meta_description":"Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace. Ever gone out feeling amazing in a rac…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1028,"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/stop-blowing-up-every-run-do-this-instead/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/stop-blowing-up-every-run-do-this-instead.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}