Training inconsistently? Here’s how that might be holding back your race goals.

In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!

Timestamps of What You’ll Learn

• [00:00] Why Consistency is Key to Training
• [00:55] First Time Meeting Audrey
• [01:32] Barriers to Breaking the 15-Minute Mark
• [02:21] Dynamic Warm-Up Routine Breakdown
• [03:22] Goals and Fitness Priorities
• [04:08] Fun Fuel Choices for Training Days
• [06:00] Learning from Interval Mistakes
• [07:18] Final 400m Interval Push
• [07:52] How to Train for Speed in 800m
• [10:19] Breaking Bad Habits for Consistency

Links For Greatness

• 📈 Get your free 1% better 30-day guide to consistency/improving your Vo2 Max - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/audrey
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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

When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips.

But the reality, for most of us, is a bit more like this: Hunched shoulders. Shuffling feet. Stride falling apart.

And it’s not because your form is bad. It’s because your focus breaks down before your body does.

Here’s what’s really happening, and how to stop it from ruining your race.

Timestamps

• [00:17] What You'll Learn
• [00:45] What's the Mistake?
• [01:57] Five Steps to Fix Tired Form
• [04:35] Learn to Have Higher Cadence
• [05:31] Use This to Increase Your Cadence
• [06:00] Film Your Fatigued Form
• [06:42] Strengthen the Weak Links
• [07:28] Mental Reset Cues
• [08:14] Why It Matters
• [08:51] Use This to Fix Your Form

Your running form doesn't break down because your body is weak—it breaks because your focus shatters first.

Key Takeaways

1. Fatigue ruins your running form by making your stride shorter and less efficient, but this happens because your mental focus breaks down before your muscles truly give out.

2. You can train your body to hold its form under fatigue by doing fast finishes to your runs, practicing a higher cadence, and strengthening your glutes and core.

3. Your brain is your most powerful tool; using simple mental cues to reset your posture and focus can stop the panic that makes your form fall apart.

Links & Learnings

• 📈 Get your free 6-month increase your cadence training plan here https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/formfatigue
• Find out how to stop overstriding here - https://dlakecreates.com/overstriding
• 7 Magical tips to better run form here - https://dlakecreates.com/runform
• Study on running form fatigue here - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.646042/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What’s the one thing most runners get wrong about “easy training”?

Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.

You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.

• [00:00] Are your easy runs setting you up for success or sabotaging your progress?
• [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
• [02:41] Using the breathing countdown test to check heart rate accuracy.
• [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
• [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
• [09:43] The gap between easy and race paces for elites versus everyday runners.
• [10:01] Resting heart rates and the importance of heart rate reserve in training.
• [12:20] Debunking myths about maximum and Maffetone heart rates.
• [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
• [15:00] How base training builds longevity and aerobic fitness.

1. Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
2. Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
3. Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.

• 📈 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

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