{"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":"Your Watch's VO2 Max Is Lying to You: Here's Why","slug":"your-watch-s-vo2-max-is-lying-to-you-here-s-why","published_at":"2026-05-07T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/your-watch-s-vo2-max-is-lying-to-you-here-s-why","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"http://dlakecreates.com/vo2maxmatter","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69f8988a417b02e9382ba855/media.mp3","summary":"Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are. Everyone’s chasing VO2 max like it’s the scoreboard for fitnes, but what if it isn’t? In this episode, I break down why that number isn’t the thing that actually makes you faster, healthier, or more durable as a runner. You’ll start to see the gap between lab metrics and real-world performance, and why most longevity research doesn’t even use VO2 max the way you think. More importantly, I’ll walk you through how to train, test, and measure your fitness without needing a lab or fancy data. This is about shifting your focus from numbers to what actually shows up when you run. Key Takeaways VO2 Max is not the goal: Your VO2 max is just potential, not performance. You can have a high number and still underperform if you don’t train well. Performance beats lab metrics: The research people quote doesn’t focus on VO2 max scores, it focuses on what you can actually do. Your speed and endurance in real efforts tell the real story. Train for real life, not numbers: You should focus on easy runs, consistency, and smart effort instead of chasing metrics. When you do that, your fitness improves naturally without forcing it. Timestamps [00:27] What You'll Learn [01:35] What Is VO2 Max Exactly? [02:47] The Science of How We Get This Wrong [04:52] Use This to Improve Your VO2 Max [05:27] Why This Is About Living a Great Life [07:54] How to Improve Your VO2 Max in the Real World [12:57] Go Here to Learn & Improve Your VO2 Max Links & Learnings 📈 Get your free improve Vo2 Max Training Plan here https:// dlakecreates.com/vo2maxfree 🎧 Listen, read and learn more here dlakecreates.com/vo2maxmatter Brady Holmer Substack - Did Vo2 Max Get Cancelled - https://www.physiologicallyspe…","meta_description":"Your watch says your VO2 max is low, but that number might be lying to you about how fit you really are. Everyone’s chasing VO2 max like it’s the scoreboa…","key_points":[],"chapters":[],"topics":[],"duration_seconds":797,"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/your-watch-s-vo2-max-is-lying-to-you-here-s-why/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/your-watch-s-vo2-max-is-lying-to-you-here-s-why.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}