What I learned by lifting like a pro runner

The One Percent Better Runner | DLake, Mike Trees & Friends

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In this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?!

I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy.

This episode isn't just about challenging how your muscles move; it's about challenging your mindset.

By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list)

• Become more resilient so you have less niggling injuries
• Generally more bounce
• Develop that extra gear in your running
• Become more efficient so your easy runs are close to the same speed as your more intense sessions
• Develop your secret weapon at the end of races — speed reserve (more on that later)
• And overall take your training to the next level.
• Yes, that’s a big promise so let’s see if I can deliver.

Timestamps

• [00:01:15] - The Benefits of Resistance Training for Runners
• [00:03:13] - Speed Strength vs. Strength Speed Explained
• [00:04:16] - The Role of Power in Distance Running
• [00:04:47] - My Resistance Training Revelation
• [00:05:19] - Introducing the Experts at Axis Performance Labs
• [00:07:34] - What This Episode Is Not About
• [00:10:11] - Defining Power and Speed in Athletic Performance
• [00:11:03] - Why Speed Reserve is your secret weapon
• [00:11:36] - Differentiating Between Power, Speed, Strength, and Hypertrophy
• [00:12:29] - Why an Objective Sports Professional is Crucial
• [00:13:53] - My First Assessment and Baseline Testing
• [00:16:09] - The Training Plan in Action and Progression
• [00:17:01] - Reassessment and Results After 10 Weeks
• [00:18:31] - The Future of My Training and Its Impact on Running
• [00:22:49] - The 2 reasons why runners don’t like to do resistance training
• [00:26:33] - Why Axis does the type of testing for power, force and strength
• [00:30:21] - Why Axis choose this specific training plan for me

Links & Learnings

• The difference between speed strength and strength speed
• Testing tools: GymAware & Vald Performance ForceDecks
• Huberman Labs Guest Series with Dr. Andy Galpin
• NCBI Study on strength training and running
• Axis Performance Labs in Sydney
• DLake on Instagram

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