Most running injuries don’t come from running too much—they come from running too much, too soon.

This episode breaks down exactly how I help runners rebuild fitness after injury without wrecking their bodies. From gym strength to VO2 max, from tempo runs to elliptical intervals, this is the blueprint for stacking fatigue the smart way. If you’re sick of starting over every few months, this is how you build a body that can handle real volume—without breaking down.

Key Takeaways

• Stack Fatigue Slowly
• Ramping volume safely over time prevents injury and builds true fitness.
• Strength Comes First
• Without a strong base (gym, plyos, drills), more running just breaks you.
• Zone Discipline Matters
• Staying in low zone 2–3 builds aerobic base—zone 4 wrecks it too early.

Timestamps

• [00:00] Why ramping up too fast gets runners injured
• [00:38] The long play: boring, smart aerobic growth
• [01:18] Protecting the groin with incremental increases
• [01:53] Gym strength guidelines for injury prevention
• [02:35] Why some workouts do more harm than good
• [03:06] Form drills + plyos = the real supplements
• [03:40] Weekly structure: one hard workout, rest is base
• [04:16] Breaking up treadmill monotony while building aerobic base
• [04:56] Future training: two-a-days and more outside running
• [05:35] Why zone 4 ruins your aerobic foundation

Links & Learnings

• 📈 Get your free 1% better 30-day Base Training & Habits Guide- https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runinjurybrandon
• Deep dive on base training & How to fall in love with it - https://dlakecreates.com/base
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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