{"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":"Why You Can't Stay In Zone 2 (4 Fixes)","slug":"why-you-can-t-stay-in-zone-2-4-fixes","published_at":"2026-05-11T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/why-you-can-t-stay-in-zone-2-4-fixes","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/cantzone2","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69fb060582781c7c45c63b08/media.mp3","summary":"Zone 2 doesn't fail. You just quit before your body had any reason to adapt. Most runners think Zone 2 is the problem. It’s not. In this episode, I break down why so many runners feel stuck, frustrated, and convinced their body “doesn’t work,” and what’s actually going on beneath the surface. We get into how to properly train your aerobic system, why your gear might be misleading you, and the uncomfortable truth about consistency. This is about building a base that makes everything else easier. If you want to run faster, longer, and with less effort, this is where it starts. Even if it feels painfully slow at first. Key Takeaways Zone 2 only works if you do it consistently over time. Short bursts and long breaks won’t build anything. Most runners rely on inaccurate data or push too hard. Slowing down and even walking is part of doing it right. Cross-training and patience help you build fitness without breaking your body. Progress comes from stacking small efforts. Timestamps [01:48] What Are Heart Rate Zones [02:47] Fix #1 Fix Your Technology [05:19] Use This To Improve Your Zone 2 [05:46] Fix #2 You Aren't Training Zone 2 Enough [08:17] Fix #3 Why Consistency Is Key For Zone 2 [10:45] Fix #4 Cross Train Links & Learnings 📈 Get Your Free Improve Zone 2 Training Plan Here: https://dlakecreates.com/zone2free 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/cantzone2 Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2 Stop Doing Zone 2 Until You Watch This First: https://dlakecreates.com/maf Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.","meta_description":"Zone 2 doesn't fail. You just quit before your body had any reason to adapt. Most runners think Zone 2 is the problem. It’s not. In this episode, I break…","key_points":[],"chapters":[],"topics":[],"duration_seconds":804,"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/why-you-can-t-stay-in-zone-2-4-fixes/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/why-you-can-t-stay-in-zone-2-4-fixes.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}