Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News

11/19/24 • 14 min

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

Want to make every run feel a little easier? Try this approach for 1% better results.

In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might think and how to make better decisions based on accurate forecasts.

Timestamps

[00:00] Introduction to 1% Better Philosophy
[00:36] Why long-term gains matter more than quick fixes
[01:12] Beta-alanine: The slow-burn supplement for endurance
[02:24] How beta alanine reduces muscle fatigue
[03:49] Managing side effects: Tips for a comfortable dosage
[05:41] The importance of checking accurate weather forecasts
[08:12] Why most weather apps aren’t reliable
[10:27] Tackling fartlek workouts with structure
[12:33] Effective gear planning based on accurate forecasts
[13:10] Closing thoughts on long-term commitment in running

Key Takeaways

Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

Links For Greatness

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

Want to make every run feel a little easier? Try this approach for 1% better results.

Timestamps

[00:00] Introduction to 1% Better Philosophy
[00:36] Why long-term gains matter more than quick fixes
[01:12] Beta-alanine: The slow-burn supplement for endurance
[02:24] How beta alanine reduces muscle fatigue
[03:49] Managing side effects: Tips for a comfortable dosage
[05:41] The importance of checking accurate weather forecasts
[08:12] Why most weather apps aren’t reliable
[10:27] Tackling fartlek workouts with structure
[12:33] Effective gear planning based on accurate forecasts
[13:10] Closing thoughts on long-term commitment in running

Key Takeaways

Slow Progress with Supplements: Beta-alanine isn’t an instant boost; it requires weeks of consistent use to benefit endurance and reduce fatigue.
Structured Fartlek Workouts: By adding structure to fartlek sessions, runners can better manage pacing and avoid injury, making the workout more effective.
Choosing the Right Weather App: Not all weather apps are accurate. Selecting one tailored to your location can make a big difference in planning your runs.

Links For Greatness

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

Previous Episode

How Inconsistency Is Killing Your Race Times — Elite Runner's Secrets | Simply Audrey

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

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

Next Episode

How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

Get our Free 6 month plan to increase your run cadence

Timestamps of What You’ll Learn

[00:00] Introduction: How cadence can improve your running.
[0:21] Why I’m obsessed with run cadence
[1:12] Why you should listen to me
[1:40] What You will get from this
[2:29] What is run cadence exactly?
[2:40] Why should we care about cadence?
[03:52] Over-striding explained: Why it leads to injuries like runner's knee.
[04:25] How to measure your cadence with simple tools or tech.
[05:53] The 180 steps per minute myth and its applicability.
[06:30] Adjusting cadence for different body types and heights.
[09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
[14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
[16:10] Strength training tips for building power and elasticity.
[16:42] Working with professionals to tailor your cadence improvement plan.
[18:00] Final thoughts: Long-term benefits of gradual cadence changes.

Key Takeaways

Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.