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

02/17/25 • 14 min

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

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.
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/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.

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.

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

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.
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/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.

Previous Episode

David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running?

How do you know if you’re pushing too hard—or not hard enough?

David Goggins’ hardcore training philosophy is legendary—but is it actually good for distance runners? In this episode, we break down the pros and cons of his approach, from mental toughness to the risks of overtraining. Learn how to push yourself without breaking down, and discover what truly works for long-term running success.

Key Takeaways

Mental toughness is valuable, but overtraining can lead to burnout and injuries.
Rest and recovery are just as important as pushing hard in training.
Every runner needs to find their own balance between discipline and sustainability.

Timestamps

[00:00] – The big debate: Is David Goggins good or bad for runners?
[02:30] – Why some runners thrive under his mindset
[05:10] – The paradox of suffering vs. enjoying running
[08:45] – The dangers of always pushing to the limit
[12:00] – Real-life consequences of overtraining
[15:20] – How elite runners balance toughness and recovery
[18:40] – What everyday runners can take from Goggins’ approach
[21:50] – The surprising way Goggins started his public speaking career
[25:30] – The role of AI in running training plans
[28:00] – Final thoughts: How should YOU approach hard training?

Links & Future Learnings

📈 Get your free 30 Day 1% better 5K +Base Training & Habits Plan - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/tot-goggins
David Goggins on Joe Rogan - https://www.youtube.com/watch?v=5tSTk1083VY
David Goggins Books - https://davidgoggins.com/book/
Remy B Reel on YouTube - https://www.youtube.com/@UC7zYr0KicIQO-mfJXjvyllA
All other This or That Episodes - https://dlakecreates.com/tot
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/12050

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

Next Episode

17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)

Your race performance can be 90% decided before you even cross the start line. Here’s how.

You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.

Stick around for a free training plan and checklist to apply everything we cover today.