The Long Run Mistake That Keeps You Stuck

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The 1% Better Runner with DLake

Daren DLake

199 episodes

1 day 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.

The Long Run Mistake That Keeps You Stuck

The 1% Better Runner with DLake

14 minutes 52 seconds

1 week ago

The Long Run Mistake That Keeps You Stuck

Most runners ruin race day before the starting line—by doing their long runs wrong.

Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.

Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.

Key Takeaways

Long runs aren’t one-size-fits-all—they change with your goals, pace, and season.
Mixing five long run styles builds endurance, speed, and race-day confidence.
Training smarter means running with intention, not just mileage.

Timestamps

[00:11] What You'll Learn
[01:03] What Is a Long Run?
[03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself
[04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS
[06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT
[06:25] All Easy (+ Fast Finish Bonus) Level 1
[07:50] Help another Runner Get Better
[08:05] Cupcake with Sprinkles - Level 2
[09:10] Progression Runs - Level 3
[11:01] The Big Block Sandwich - Level 4
[12:33] Over Unders - Level 5
[13:59] Use This Turbo Boost After Your Long Runs For Real Gains

Links & Learnings

📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree
🎧 Listen, read and learn more here https://dlakecreates.com/longrun
Learn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithme
Learn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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