Stop Wasting Energy When You Run (Fix This First)

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The 1% Better Runner with DLake

Daren DLake

199 episodes

2 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.

Stop Wasting Energy When You Run (Fix This First)

The 1% Better Runner with DLake

12 minutes 41 seconds

3 days ago

Stop Wasting Energy When You Run (Fix This First)

Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.

What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.

Key Takeaways

Arm swing isn’t just for looks. It’s essential for balance and energy efficiency. Poor arm movement forces your core and legs to overcompensate, wasting fuel and slowing you down.
Four small tweaks—dropped shoulders, soft 90° elbows, driving hands back (not across), and relaxed “potato chip” hands—add up to smoother, fresher running.
Your arms and legs are neurologically wired together, so clean arm motion helps your stride stay in rhythm without extra mental or physical effort.

Timestamps

[00:11] What You'll Learn
[00:50] The 6 Levers of Running Form
[02:09] Lever 4 – Cadence
[03:28] What Is Arm Swing?
[05:20] Use This to Improve Your Arm Swing
[05:37] Fix Drill #1 — Shoulder Drop, Not Shrug
[06:55] Fix Drill #2 — Elbow Angle ≈ 90° (But Soft)
[07:56] Do This to Help Another Runner
[08:15] Fix Drill #3 — Drive Back, Don't Cross
[09:09] The Study on Arms and Legs Relationship
[10:01] Fix Drill #4 — Hands Low; Loose Grip With Thumbs Up
[11:32] What Happens When You Put All of That Together?
[12:07] What You Really Need to Fix Your Run Form

Links & Learnings

📈 Get your free improve arm swing training plan here https://dlakecreates.com/armswingfree
🎧 Listen, read and learn more here https://dlakecreates.com/armswing
Learn more about Run Form - https://dlakecreates.com/runform
Learn about strength training https://dlakecreates.com/10w2s-5
Improve your breathing https://dlakecreates.com/running-breathing-techniques/
Cadence Toolkit https://dlakecreates.com/improve-running-cadence-tips/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.