Free Daily Podcast Summary
The 1% Better Runner with DLake: Daily Summaries Delivered
by 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.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 r
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Today1h 18m
A VO2 Max Scientist Broke Down What Your Run Watch Doesn’t Say (Masterclass)
What if the thing that helps you run faster now also protects you from becoming fragile later?In this episode, I break down VO2 max in the most practical way possible: what it is, why runners should care, how much your watch can actually be trusted, and why the number matters for way more than race performance. We get into the difference between VO2 max, threshold, running economy, zone 2, hard intervals, and field testing. And we do it all without turning it into a science textbook.The bigger idea is simple: VO2 max is not just about running faster. It is about building a higher ceiling now so you have more room to perform, recover, age well, and avoid becoming fragile later. We also cover the workouts that actually move the needle, why easy running alone is probably not enough if you are time-poor, and how to start adding VO2 max work without blowing yourself up.Timestamps[00:01:46] Vo2 Max Defined[00:03:42] What's The difference between watch and mask treadmill lab test[00:05:20] Use This To Improve Your Vo2 Max Now[00:07:11] Why Vo2 Max isn't the only metric to make you a better runner[00:07:51] Brady's back story and his Vo2 Max of 80[00:08:54] Is the Car Analogy the best for Vo2 Max?[00:10:12] Ignore Your Smart Watch and Focus on the Bigger Zoomed out Story[00:11:26] Take These After Vo2 Max Runs To Recover Better[00:14:39] Why Low Carb Won't Get You To your Best Time[00:15:55] Difference between Threshold & Vo2 Max HR zones[00:18:18] Can you improve Vo2 Max by not doing zone 4 work?[00:18:58] Physiology is a spectrum not an exact[00:20:42] Don't Rely on 220 Minus Age for Max HR Number[00:22:42] Do You Have To Run at a Certain Speed/Force to Improve Vo2 Max?[00:26:16] How can someone go and test their Vo2 Max?[00:27:45] Does Doing The Mile Help Improve Vo2 Max?[00:28:37] Is it Good to do a Vo2 Max & Threshold Lab Test Same Time?[00:29:25] Why Vo2 Max & Longevity are so connected[00:31:17] Why Fit Trained 60yo Are Healthier than Sedentary 30yo[00:35:30] Why Low Vo2 Max on Older People is so Dangerous[00:41:08] Zone 2 vs Vo2 Max Training and Fitness[00:43:43] Is Zone 3, 4 and 5 better for Time Strapped Runners?[00:46:12] Higher intensity training is 9 times more effective than low intensity[00:47:58] What Vo2 Max Number is Best to Target?[00:51:34] Why Norwegian 4x4 is the best for beginners with Vo2 Max[00:53:33] Is 30 sec on 20 sec off good for new vo2 max runners?[00:56:14] Should Vo2 Max Intervals go over 5 minutes[00:57:48] Does Vo2 Max Stop Improving after 6 Weeks[00:59:50] Why There Is Not Such Thing a Non Exercise Responder[01:02:13] How a New Runner Can Get Used to Vo2 Max Efforts[01:06:06] Starter 3 Days a Week Build Your Vo2 Max Plan[01:09:06] Is This a Vo2 Max Workout? (Rapid Fire)[01:15:44] Does Sauna Improve Vo2 Max?[01:16:35] Where To Find Brady Online & His Vo2 Max Book[01:17:25] Why Everyone Should Get a Vo2 Max TestLinks & Learnings📈 Get your free improve Vo2 Max Training Plan here - https://dlakecreates.com/vo2masterfree🎧 Listen, read and learn more here https://dlakecreates.com/vo2masterHow To Do The Cooper Test - https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264Vo2 Max 4x4 Protocol - https://dlakecreates.com/4x4Brady Holmer - Vo2 Max Essentials Book - https://www.bradyholmer.com/ebookBrady Holmer - Why Vo2 Max Still Matters - https://runlongrunhealthy.substack.com/p/why-vo-max-still-matters-for-longevityThe Dallas Bed Rest Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC2655009/Brady Holmer on Substack - https://substack.com/@bradyholmerBrady Holmer on X - https://x.com/Brady_H
- 5 days ago15 min
Sauna Is Legal Doping and Most Runners Have No Idea
What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week?Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna training. You'll learn how heat exposure can improve endurance, boost key physiological adaptations, and help your body handle hard efforts more efficiently. I also share a simple protocol to get started, common mistakes runners make, and why the benefits may extend far beyond race day and into long-term health and longevity.Key TakeawaysSauna training may help improve endurance and running performance by creating adaptations similar to altitude training, without changing where you live or train.Consistency matters more than suffering. Starting with short sessions and gradually building up is the safest and most effective way to get the benefits.Sauna is one of the few tools that may improve both athletic performance and long-term health, making it a valuable addition to your training routine.Timestamps[00:27] What You'll Learn[01:18] How Sauna Actually Makes You a Faster Runner[02:00] What's Happening Inside Your Body[03:08] Use This Cheat Sheet to Start Sauna and Get 17% Faster on Race Day[03:45] My Science-Backed Sauna Post-Run Protocol[05:42] Three Things to Remember Before You Sauna[07:47] What to Do in the Sauna?[08:20] Infrared vs Steam vs Finnish Dry Sauna[09:38] Steam Saunas[10:24] No Sauna? Try a Bath[10:53] What About Hot Cold Contrast Therapy?[14:52] Use This to Get 17% Faster on Your Next RaceLinks & Learnings📈 Get Your Free Sauna Protocol & Race Day Toolkit Here: https://dlakecreates.com/racetoolkitfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/sauna217% Faster Race Day Toolkit Here: https://dlakecreates.com/racetoolkitStudy on How Sauna Actually Makes You a Faster Runner: https://linkinghub.elsevier.com/retrieve/pii/S1440244006001393The Finnish Sauna Study Showing 43% People Live Longer: https://pubmed.ncbi.nlm.nih.gov/25705824/Hot Bath Works As Good as Sauna: https://substack.com/home/post/p-181415432Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago12 min
The Dangerous Level of Half Marathoners No One Talks About
What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone?The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half marathon runners, the mindset shifts that separate them, and why the half marathon may be the sweet spot for improving performance, staying healthy, and enjoying the sport for years to come. Whether you're chasing a personal best, thinking about moving up to the marathon, or simply trying to become a smarter runner, you'll walk away with a new perspective on what 13.1 miles can teach you about training, racing, recovery, and long-term progress.Key TakeawaysThe way you approach the half marathon says a lot about your mindset as a runner. Understanding where you are today can help you make better decisions about where you want to go next.A properly raced half marathon is far more demanding than many runners realize. It requires smart training, strong pacing, and the ability to stay uncomfortable for a long time.The best runners aren't always the ones chasing the biggest challenges. They're often the ones choosing goals that allow them to improve consistently, recover well, and keep running strong for decades.Timestamps[00:39] What You'll Learn[02:13] Level 1: The Tourist[03:17] Use This to Run a Faster Half Marathon[03:56] Level 2: The Stepping Stone[05:40] Level 3: The Best Time Hunter[07:51] Level 4: The Serial Half Racer[09:38] Level 5: The Enlightened One[11:45] Run a Faster Half With ThisLinks & Learnings📈 Get your free half marathon training plan here https://dlakecreates.com/halfmarathonfree🎧 Listen, read and learn more here https://dlakecreates.com/levelshalfmarathonLearn why most half marathon plans fail: https://dlakecreates.com/halfmarathonImpact of different running distances on muscle and lymphocyte DNA damage in amateur marathon runners: https://pmc.ncbi.nlm.nih.gov/articles/PMC4792989/RRW: By The Numbers: Global Road Running Finishers Up 17% in 2024: https://rrm.com/2025/uncategorized/rrw-by-the-numbers-global-road-running-fiishers-up-17-in-2024/Learn about the 5 levels of marathon runners - https://dlakecreates.com/marathonlevelsLearn about the 5 levels of Strava runners - https://dlakecreates.com/stravalevelsInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago25 min
Can’t Break 20 Min 5k? Here's Why (And The Fix)
What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race?Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to build the fitness, durability, speed, and recovery habits that make faster racing possible, why some popular approaches can actually slow your progress, and how to structure your training so each workout works together instead of against you. Whether you're sitting at 20:05 or still working your way down from the low 20s, this episode will help you understand what really moves the needle and how to apply it to your own running.Key TakeawaysBreaking 20 Minutes Requires Precision: Running a faster 5K isn't about wanting it more on race day. It's about using the right training tools at the right time and building fitness layer by layer.Your Easy Runs Matter More Than You Think: A stronger aerobic base helps you hold pace longer, recover better, and get more out of every hard workout.Recovery Is What Makes Improvement Possible: The goal isn't to train hard every day. The goal is to balance hard work with enough recovery so your body can actually adapt and get faster.Timestamps[00:22] What You'll Learn[04:06] Lactate Tolerance Training Protocol[06:24] How To Find Your Current Fitness Pace (CFP)[06:41] Option 2 For Lactate Tolerance Workouts: Race More[07:09] Why Your Brain Freaks Out With Too Much Lactate[08:38] Use This To Run A Sub 20 Minute 5K Now[09:33] Tactical Tool 2: Run More Days[11:29] Tactical Tool 3: Longer VO2 Max Intervals[14:29] Do This To Help Another Runner Run Sub 20 Mins[15:45] Tactical Tool 4: Stretch Your Tempo Three Ways[17:59] Tactical Tool 5: Train Power, Not Just Endurance[20:58] Tactical Tool 6: Recovery Is The Real Workout[23:13] Tactical Tool 7: Train In Blocks, Not Weeks[24:59] Go Deeper On The Best Hack (Recovery)Links & Learnings📈 Run Sub 20 With This Free Training Plan https://dlakecreates.com/sub205kfree🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub205kLearn All About Threshold Here: https://dlakecreates.com/thresholdmasterMy Top 12 5K Tips - https://dlakecreates.com/fast5kMike Trees Instagram - https://instagram.com/run.nrgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago11 min
The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone
What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort?Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away.Key TakeawaysMany runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains.The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective.A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently.Timestamps[00:17] What You'll Learn[01:06] Shoes I’m Wearing For This Workout[01:27] The Mistake That Runners Make With Sub Threshold[01:49] Why Zone 3/Sub Threshold Matters[03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts[03:51] What Happens When Your HR Goes Higher Than Sub Threshold?[04:14] Use This to Improve Your Sub-Threshold Fitness[04:44] How to Actually Do a Sub Threshold Workout the Right Way[06:10] Traps to Avoid When Doing This Workout[07:08] How Long Should This Workout Be[09:46] Why I'm Doing More of These This Year[10:26] Use This to Learn More About Lactate Threshold TrainingLinks & Learnings📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthresholdEverything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimpleCori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomesInstagram: https://instagram.com/dlakecreatesStrava: https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago17 min
The Zone Underneath Zone 2 (And Why It Matters)
Zone 2 gets all the glory, but zone 1 is what actually saves your body from falling apart decades from now.Everyone talks about zone 2 training, but almost nobody talks about the slower movement that quietly supports everything else. In this episode, I break down why zone 1 training might be the missing piece for better endurance, faster recovery, and long-term health. I get into the difference between training hard and simply moving more throughout the day, why so many runners accidentally stay stuck in the “gray zone,” and how small changes like walking more, slowing down recovery runs, and stacking low-intensity movement can completely change the way your body feels over time. Whether you’re chasing faster race times or just want to stay strong and capable as you age, this episode will help you rethink what “fitness” actually looks like outside the workout itself.Key TakeawaysThe biggest threat to long-term fitness is not missing workouts. It is spending most of the day sitting still and slowly losing strength, mobility, and endurance without noticing it.Walking more, taking stairs, and adding low-intensity movement throughout the day can improve long-term health, recovery, and overall fitness without needing extra hard training.Slow training alone will not magically make someone faster, but when combined with regular volume and smart workouts, it helps build a stronger aerobic foundation with less stress on the body.Timestamps[00:56] What You'll Learn[01:19] How I Found Zone 1 by Accident[02:26] Why Zone 2 Gets All the Attention[06:09] Get the Free Base Training Plan[06:31] Why Zone 1 Is Better (But Most People Can't Do It)[12:10] Your Real Problem Isn't Training. It's Your Life.[14:22] How to Micro-Dose Zone 1 Into Your Day[17:01] Why Run and Bike Commuting Might Save Your FuelLinks & Learnings📈 Get your free run zone 1 easier plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/zone1Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2014.00033/fullAerobic high-intensity intervals improve VO2max more than moderate training: https://pubmed.ncbi.nlm.nih.gov/17414804/Muscle tissue changes with aging: https://pubmed.ncbi.nlm.nih.gov/15192443/How to start run and cycle commuting now - https://dlakecreates.com/commuteInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago19 min
Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)
Most runners don’t fail to break three hours because they’re unfit. They fail because they’re forcing a pace their body hasn’t earned yet.Breaking three hours in the marathon is not about forcing yourself to hold 4:15 per kilometer pace and hoping you can survive. In this episode, I share the mindset shift that changed how I approach marathon training: stop pulling yourself toward an arbitrary goal and start building the kind of fitness that naturally pushes you past it. You’ll learn why so many runners blow up late in the race, how to use pace, heart rate, and effort together to train smarter, and what a realistic path to sub-three actually looks like if you want to get there without burning out or getting injured.Key TakeawaysStop Pulling Toward Sub-Three: If every workout feels like a struggle, you may be forcing a pace your body is not ready for. Build the fitness first, and let the time come naturally.Use All Three Training Lenses: Pace shows how fast you are running, heart rate shows how your body is responding, and effort tells you how it feels. Using all three helps you train smarter.Give It Time: For most runners, breaking three hours takes more than one training cycle. Consistent progress over one to three years is often the real path to success.Timestamps[00:32] What You'll Learn[01:22] Why Runners Can’t Break Sub 3 Hours[03:23] Quick Self-Check You Can Do Now[04:36] Use This to Run a Sub 3-Hour Marathon the Smart Way[05:23] The Physics of Why Your Training Backfires[06:16] Here's How I Learned This the Hard Way[08:36] Science Behind Why Polarized Training Wins for Marathon Training[09:18] Run Science Nerd Break: Cardiac Drift[10:23] The Actual Road to Sub-3 Mapped Out[12:01] Weeks 1 Through 8: Foundation + a Real Dose of VO2 Max[13:12] Weeks 9 Through 16: Maintain VO2 Max, Shift Priority to Threshold[16:50] This 3-Lens System Checks If You’re Doing Too Much[18:35] Learn More About the 3 Marathon-Specific RunsLinks & Learnings📈 Get Your Free 22 Week Sub 3 Hour Training Plan Here: https://dlakecreates.com/marathonsub3free🎧 Listen, Read and Learn More Here: https://dlakecreates.com/marathonsub3Pacing Strategy Affects the Sub-Elite Marathoner’s Cardiac Drift and Performance: https://doi.org/10.1519/00124278-200708000-00048Impact of Training Intensity Distribution on Performance In Endurance Athletes: https://pubmed.ncbi.nlm.nih.gov/17685689/4 Reasons You Can't Run In Zone 2 (And The Fix): https://dlakecreates.com/cantzone2Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/thresholdmasterclassWhat Runners Get Wrong About Long Runs (It's Obvious): https://dlakecreates.com/longrunInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago16 min
I Tested 7 Breathing Methods for Runners (Only 2 Work)
Your lungs already know how to run. The real problem is all the breathing advice telling you otherwise.Breathing is one of the most overcomplicated topics in running. I tested seven popular techniques, from box breathing and Wim Hof to nose breathing and diaphragmatic breathing, to find out which ones actually help you run easier and which ones are better left for bedtime. In this episode, I break down what works during a run, what helps with recovery, and why the simplest approach often delivers the biggest results. If you’ve ever felt out of breath on easy runs or wondered whether you’re breathing “wrong,” this episode will help you train smarter and breathe with less effort.Key TakeawaysMost Breathing Techniques Work Better for Recovery: Methods like 4-7-8, Wim Hof, and box breathing can help you relax and recover, but they are not the best tools to use while you’re actually running.Diaphragmatic Breathing Makes Running Feel Easier: Learning to breathe from your belly helps you take deeper breaths and gives you a stronger foundation for every other breathing technique.The Best Breathing Strategy Is to Keep It Simple: Use nose breathing on easy runs to control your pace, and switch to mouth breathing when the effort gets hard and your body needs more air.Timestamps[00:27] What You'll Learn[01:30] How I’m Ranking Them[02:12] #7 4-7-8 Breathing[03:09] Use This to Breathe Better on Your Runs[03:44] #6 Wim Hof Power Breaths[04:44] #5 Box Breathing[06:10] #4 3-2 Rhythmic Stride Breathing[07:51] #3 Cyclic Sighing / Physiological Sigh[09:44] Help Another Runner by Doing This Super Easy Thing[10:31] #2 Diaphragmatic Belly Breathing[12:03] #1 The Best Breathing Method of All[14:44] Why the Best One Is Boring[15:43] Go Deeper on Nose vs. Mouth BreathingLinks & Learnings📈 Get your free breath easier and run faster/farther training plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/breathworstbestLearn more about nose vs mouth breathing here https://dlakecreates.com/nosebreathingInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
About The 1% Better Runner with 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.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 r
Customized Recaps
AI-powered recaps with compact key takeaways, quotes, and insights.
Straight to Your Inbox
Get key takeaways from The 1% Better Runner with DLake in a 5-minute read.
Save Hours Every Week
Stay current on your favorite podcasts without falling behind.
Frequently Asked Questions
What is Podzilla's The 1% Better Runner with DLake daily summary?
It's a free AI-powered email that summarizes new episodes of The 1% Better Runner with DLake as soon as they're published. You get the key takeaways, notable quotes, and links & mentions — all in a quick read.
How does the The 1% Better Runner with DLake podcast summary work?
When a new episode drops, our AI transcribes and analyzes it, then generates a personalized summary tailored to your interests and profession. It's delivered to your inbox every morning.
Is this an official The 1% Better Runner with DLake product?
No. Podzilla is an independent service that summarizes publicly available podcast content. We're not affiliated with or endorsed by Daren DLake.
Can I get summaries of other podcasts too?
Absolutely! The free plan covers up to 3 podcasts. Upgrade to Pro for 15, or Premium for 50. Browse our full catalog at /podcasts.
How often does The 1% Better Runner with DLake release new episodes?
The 1% Better Runner with DLake publishes every few days. Our AI generates a summary within hours of each new episode.
What topics does The 1% Better Runner with DLake cover?
The 1% Better Runner with DLake covers topics including Sports, Fitness, Running, Health & Fitness. Our AI identifies the specific themes in each episode and highlights what matters most to you.
Start getting The 1% Better Runner with DLake summaries tomorrow morning.
Free forever for up to 3 podcasts. No credit card required.
Free forever for up to 3 podcasts. No credit card required.