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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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How I'm Getting Faster Without Doing Long Runs
Tuesday, 24 February, 2026
Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.Key TakeawaysCapping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.Timestamps[00:15] What You'll Learn[01:05] Change 1: I Replaced Long Runs with Smarter Volume[03:10] Use This to Run Injury Free[03:47] Change 2: The 3-5% Rule Kept Me Fresh[04:31] Change 3: Cross-Training Unlocked Base Without the Damage[07:39] How to Really Run Long Runs When You're ReadyLinks & Learnings📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrunWhat Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
