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
• [01:09] First Time Meeting Audrey
• [01:45] Barriers to Breaking the 15-Minute Mark
• [02:42] Dynamic Warm-Up Routine Breakdown
• [03:35] Goals and Fitness Priorities
• [04:17] Fun Fuel Choices for Training Days
• [06:06] Learning from Interval Mistakes
• [07:52] Final 400m Interval Push
• [09:02] How to Train for Speed in 800m
• [11:25] Breaking Bad Habits for Consistency

Links For Greatness

• Get your free 1% better 30-day guide to consistency
• DLake Runs on Instagram
• Audrey on Instagram
• Watch and read the full episode

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Are you too mindful on your runs? It might be time to dial it back.

I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress.

Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience.

TIMESTAMPS OF WHAT YOU'LL LEARN

- [00:00:00] - Introduction and Overview

- [00:00:15] - Setting the Stage for the Discussion on Mindfulness in Running

- [00:01:15] - The 14-Mile Run Story: A Personal Story Where Mindfulness Backfired During a Long Run

- [00:02:22] - The Moment of Disruption: How Being Overly Mindful Threw Off My Stride and Rhythm

- [00:02:49] - Science of Mindfulness: Exploring Research on Mindfulness and Automaticity in Athletic Performance

- [00:03:54] - Balancing Awareness and Flow: Finding the Right Balance Between Conscious Awareness and Muscle Memory

- [00:04:30] - Challenges of Excessive Mindfulness: Too Much Mindfulness Can Hinder Running Performance

- [00:06:11] - Real-World Application: Practical Advice on Applying Mindfulness Without Overthinking

- [00:08:01] - Importance of Muscle Memory: Understanding the Role of Muscle Memory in Sustaining Long Runs

- [00:08:51] - Achieving Meditative Flow: Techniques for Entering a Flow State Without Disrupting Your Run

- [00:10:37] - Final Thoughts and Tips: Concluding Insights and Actionable Advice for Mindful Running

LINKS & LEARNINGS

- The One Percent Better Runner Newsletter - https://dlakecreates.com/news

- DLake Runs on Instagram - https://instagram.com/dlakecreates

- Can Mindfulness Backfire? https://www.psychologytoday.com/us/blog/the-athletes-way/201311/can-mindfulness-backfire

- Listen, read and learn more here https://dlakecreates.com/mindful

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What if running farther wasn’t about speed, but strategy?

In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing for your first marathon or just want to improve your daily runs, these strategies are your foundation for long-term success.

• [00:00] Cavemen and aerobic base
• [01:39] #1 PRACTICE RUNNING SLOW
• [02:12] #2 USE THE TALK TEST
• [03:48] #3 FIND A RACE AND/OR JOIN A CLUB
• [04:28] 8 MORE KEY STEPS THAT WILL WORK EVEN BETTER
• [05:19] #4 STRENGTH TRAINING
• [06:47] #5 FOOTWEAR
• [08:01] #6 DIET & NUTRITION
• [09:38] #7 RECOVERY STRATEGIES
• [11:04] #8 CROSS TRAINING
• [12:02] #9 TRACK PROGRESS
• [12:42] #10 FOLLOW THE 10% RULE
• [13:48] #11 MENTAL STRATEGIES AND DEALING WITH A SETBACK
• [15:11] FINAL THOUGHTS

• Get your free run farther 1% better each day for 30 days guide here
• The One Percent Better Runner Newsletter
• Everything You need to know about Base Zone 2 Aerobic Running Toolkit
• Daren DLake on Instagram
• James Dunn on how to run far without tiring
• Run Strength Training Toolkit
• 5 zone vs 3 zone HR training explained
• Can a new or experienced runner out run a bad diet
• Why rest, sleep and recovery are so important
• Mindfulness and getting 1% better each day/month/year

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