Why Most Runners Lift Wrong (And How to Fix It)

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The 1% Better Runner with DLake

Daren DLake

212 episodes

4 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.

Why Most Runners Lift Wrong (And How to Fix It)

The 1% Better Runner with DLake

26 minutes 56 seconds

5 days ago

Why Most Runners Lift Wrong (And How to Fix It)

Strength training isn’t extra work. It’s the hidden shortcut that finally stops your legs from fading in the last miles.

If you have been skipping the gym because you think it takes too much time or will make you too bulky to run fast, this episode flips that script completely. I am breaking down a specific strength training formula that boosts running economy by 5%—that is like shaving minutes off your marathon time without running a single extra mile. You will discover why heavy weights and long rests are actually better for endurance than high reps, and I will walk you through a simple, scalable plan that fits into just 15 to 30 minutes a week so you can finally get stronger, faster, and injury-proof without burning out.

Key Takeaways

Strength training for runners isn’t about building big muscles—it’s about teaching your body to run more efficiently and with less risk of injury using just 20–40 minutes a week of targeted lifts.
Heavy weights, low reps (4–6), and explosive follow-up moves like jumps help your nervous system recruit muscle faster, which translates to better speed and endurance on the run.
Focusing on your posterior chain—glutes, hamstrings, and calves—is the secret to staying strong in the final miles, not just your quads or core.

Timestamps

[00:25] What You'll Learn
[01:17] What Is Strength Training for Running?
[01:54] Why Low Reps = Less Fatigue
[03:50] Get the Free Training Plan to Do This Yourself
[05:06] The Top 10 Best Running Strength Exercises - #1 Squat
[06:48] Romanian Deadlifts (RDLs)
[08:06] Bulgarian Split Squat
[09:06] Step-Ups
[10:15] Help Another Runner Do More Smarter Strength Training
[11:01] Calf Raises
[14:04] Drop Jumps
[15:12] I Tried Them and It Hurt
[16:01] Squat Jumps
[16:33] Single-Leg Bounds (Forward or Up)
[17:19] The Load-Explode Protocol
[18:00] Which Muscles Power Your Running
[18:17] Backup Muscles for Running
[19:59] S.H.E. (Slow, Hold, Explode) Method Explained
[20:32] Putting It All Together
[22:43] The 4 Golden Rules
[23:58] How This Scales to Your Time Commitment
[26:23] Beginners Do This for Strength Advanced to This for Muscle Gain

Links & Learnings

📈 Get Strong & Run Fast In Less Time (Free Training Plan): https://dlakecreates.com/strengthfree
🎧 Listen, read and learn more here: https://dlakecreates.com/strengthbest
New To Strength Training? Start Here: https://dlakecreates.com/10w2s-5
How To Gain Muscle & Run A lot: https://dlakecreates.com/gainmuscle
Instagram: https://instagram.com/dlakecreates
Strava: https://www.strava.com/athletes/120507

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