I Tried Low HR Zone 2 Training for 13 years

https://is1-ssl.mzstatic.com/image/thumb/Podcasts211/v4/a8/08/73/a8087350-f317-7fa5-4787-c93a28e0a5f8/mza_2129429680946580133.jpeg/600x600bb.jpg

The 1% Better Runner with DLake

Daren DLake

211 episodes

6 days ago

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 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.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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 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.

I Tried Low HR Zone 2 Training for 13 years - This happened

The 1% Better Runner with DLake

16 minutes 40 seconds

3 weeks ago

I Tried Low HR Zone 2 Training for 13 years - This happened

What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?

If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds real, lasting speed, what to expect each week during your first two months of low-heart-rate training, and the six mistakes that silently sabotage progress before most people ever see results.

Key Takeaways

Running slower builds endurance faster than constant high-intensity training because it strengthens the aerobic system, boosts mitochondria, and prevents burnout.
Most people fail at zone two training because they quit before week seven—right when the real progress begins.
True speed comes from consistency, patience, and knowing your heart rate zones instead of chasing pace or instant results.

Timestamps

[00:09] What You'll Learn
[00:34] How Running Slow Makes You Fast —My Story
[01:37] What Is Zone 2 Running?
[03:41] The 6 Common Mistakes: Mistake #1 Using Watch based/Optical HR Monitor
[04:22] Use This to Run Farther and Longer with a Low HR
[04:40] Mistake #2: Using the 220 – Age Formula.
[06:00] Mistake #3: Letting Pace Dictate Effort.
[06:38] Mistake #4: Living In The Gray Zone And Doing Too Much Zone 3 And Zone 4 Work
[07:36] Mistake #5: Ignoring External Factors.
[08:02] Mistake #6: Giving Up Too Soon.
[08:21] Help Another Runner Be Amazing
[08:48] What To Expect When You First Start Training: Week By Week
[11:58] How To Find Your Zone 2 Hr - The Tests
[12:55] Find Zone 2 Breath Test
[14:37] Why Zone 2 Is So Important
[15:53] What You Really Need Is Base Training

Links & Learnings

📈 Get your free run far and long with no effort training plan here - https://dlakecreates.com/zone2free
🎧 Listen, read and learn more here https://dlakecreates.com/lowhr
Use the Free Vdot Calculator Tool - https://dlakecreates.com/vdot
Learn all about Base Training - https://dlakecreates.com/base
Is Zone 3 Gray Zone a waste of time or genius - https://dlakecreates.com/grayzone
How to do MAF Test - 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.