How Fast Do You REALLY Lose Running Fitness? (New Science)

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The 1% Better Runner with DLake

Daren DLake

201 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.

How Fast Do You REALLY Lose Running Fitness? (New Science)

The 1% Better Runner with DLake

9 minutes 12 seconds

2 days ago

How Fast Do You REALLY Lose Running Fitness? (New Science)

Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.

What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset, turning panic into power. You'll learn how to strategically use this time to not just protect your progress, but to set the stage for your biggest running wins yet.

Key Takeaways

Fitness fades much slower than you think. Your core endurance stays with you for a long time, even when you take a break.
You can keep most of your fitness with very little work. Just a couple of easy runs a week is enough to maintain your hard-earned base.
A break is not a setback, it's a strategic reload. Shifting your mindset to see time off as "loading the slingshot" helps you come back stronger and avoids injury.

Timestamps

[00:01] What's Really Happening With Runners Mindsets
[00:11] What You’ll Learn
[02:52] How To Do The Slingshot Season In Your Training
[05:12] Use This To Run Faster, Farther and Longer with Less Effort
[05:50] Why This Is Important For Runners
[08:22] Do This To Stop Running Perfect

Links & Learnings

📈 Get your free run faster and longer base training plan https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/slingshot
How to not let perfection rule your running - https://www.youtube.com/watch?v=uxCjqqnPokg
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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