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

The 1% Better Runner | DLake, Mike Trees & Friends

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 Takeaways

1. Balancing 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.
2. 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.
3. 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/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

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