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The 1% Better Runner | DLake & FriendsHelping self-coached runners improve 1% daily with habits that fuel success in life Author: Daren DLake
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.Im Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, Ive been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, Ill drop how Im tweaking my training, sticking to habits when lifes messy, and cool stuff from coaches and health pros. Its a no-BS cheat sheet for building better habitsnot 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 collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information. Language: en Genres: Fitness, Health & Fitness, Running, Sports Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Stop Stretching Before Runs—Do This 7‑Minute Routine Instead
Tuesday, 3 February, 2026
Stop stretching before your run. You're not preventing injuries; you're draining the very power and spring your muscles need to perform at their best.Ever feel like your pre-run routine might be working against you? For decades, we've been told that stretching is the golden rule before hitting the pavement. In this episode, I dig into the surprising science that flips that script on its head. You'll learn why that static stretching ritual could be sapping your power, discover what you should be doing instead to wake up your muscles and nervous system, and get a clear, simple plan to transform how you prepare your body to run faster and feel better from the very first step.Key TakeawaysDitch the static stretch before your run. It doesn't prevent injuries and it makes you weaker. Switch to a dynamic warmup instead.Flexibility and mobility are not the same. Flexibility is passive stretching; mobility is active, controlled movement. Runners need mobility.Stretch after your run, not before. Your muscles are warm then, which is the right time to gently work on long-term flexibility.Timestamps[00:22] What You'll Learn[01:08] What Is Flexibility vs Mobility[02:16] Why We Started Stretching Pre Runs?[03:17] What Should You Do Instead of Static Stretching?[04:45] Use This to Warm Up the Smart Way[05:33] What About Post-Run Stretching?[07:44] What the Science Says[08:39] Why Runners Need Stiffness, Not Looseness[10:25] Use This to Warm Up SmarterLinks & Learnings📈 Get your free warmup the smart way training plan - https://dlakecreates.com/warmupfree🎧 Listen, read and learn more here- https://dlakecreates.com/stretchingThe 7 Minute Run Warm-Up That Actually Works - https://dlakecreates.com/warmupInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
