{"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":"What Running Actually Does To Your Body (No One Talks About This)","slug":"what-running-actually-does-to-your-body-no-one-talks-about-this","published_at":"2026-05-14T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/what-running-actually-does-to-your-body-no-one-talks-about-this","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/2engines","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/6a0461778ef9368973736aa8/media.mp3","summary":"What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a stronger runner? If you’ve been piling on miles but still getting injured, plateauing, or wondering why race day feels harder than it should, this episode will change the way you think about training. I break down the two systems that drive every runner’s performance: the cardiovascular engine that powers your endurance and the musculoskeletal engine that keeps your body strong enough to handle the workload. You’ll learn why running alone is not enough, how strength training and speed work fit into the bigger picture, and a simple “mixing board” framework you can use to balance every part of your training without overcomplicating your week. Key Takeaways Train Both Engines: Your fitness depends on both your cardiovascular system and your muscles, bones, and tendons. Neglect either one, and your progress will suffer. Running Alone Isn’t Enough: Running builds endurance, but strength training builds durability. You need both to stay injury-free. Adjust Your Training Over Time: The right mix of easy runs, hard workouts, and strength work changes throughout the year based on your goals. Timestamps [00:32] What You'll Learn [01:24] The Two Engines Overview [03:26] Cardiovascular Engine: Aerobic Base (Zone 2) [04:50] Do This to Train All the Zones and Get Faster [05:34] Cardiovascular Engine: VO2 Max [07:08] Cardiovascular Engine: Anaerobic [08:18] Musculoskeletal Engine: The One Runners Ignore [13:41] The 2 System Crossover [15:39] Do This to Help Another Runner [16:23] The Mixing Board [22:16] Use This to Improve Your Cadence Links & Learnings 📈 Get your free training plan to improve the 2 engines here https://dlakecre…","meta_description":"What if the reason you keep getting injured isn’t because you’re running too much, but because you’re only training half of the machine that makes you a s…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1392,"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/what-running-actually-does-to-your-body-no-one-talks-about-this/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/what-running-actually-does-to-your-body-no-one-talks-about-this.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}