Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time?

Can you really train for speed and endurance at the same time? Here’s what the science says... TLDR -- both/kinda?!In this episode, we dive into the science of aerobic and anaerobic fitness, debunk myths about lactic acid, and explain why “thresholds” are more gray zone than clear-cut.Learn how to set goals that fit your life, train more effectively, and stop overthinking the data from your gadgets. Whether you’re just starting out or looking to level up, this episode has practical tips to improve your running without burning out.Timestamps[00:00] Introduction: Can you train for speed and endurance at the same time?[02:08] Balancing aerobic and anaerobic fitness: Myth or reality?[04:27] Simplifying aerobic vs. anaerobic energy systems for runners.[06:08] Explaining lactic buildup and its effect on performance.[08:34] Common issues with tracking metrics and gadgets.[10:00] Why setting goals is critical before diving into data.[11:45] The problem with relying on smartwatch metrics for training.[12:30] Wrap-up: Final thoughts on balancing effort and tracking progress.Key TakeawaysBalancing Aerobic and Anaerobic Fitness: You can train for both speed and endurance by incorporating short sprints and VO2 max efforts without compromising your aerobic base—just keep the intensity controlled and strategic.The Gray Zone Explained: Aerobic and anaerobic training aren’t black-and-white; they operate in a continuum. Understanding how lactic acid builds and recycles can help you train smarter and improve efficiency.Focus Over Metrics: Gadgets and heart rate monitors are helpful tools but often misinterpreted. Defining your goals and aligning your training with your lifestyle are far more critical than relying on data alone.Links & Learnings📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/easyrunningFollow me on Instagram - https://instagram.com/dlakecreatesFollow Mike Trees on Instagram - https://instagram.com/run.nrgFollow me on Strava - https://www.strava.com/athletes/120507IMAT Heart Rate https://dlakecreates.com/imatMaffetone 180 Formula https://dlakecreates.com/maf Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

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.