The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.

If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.

Key Takeaways

1. Slowing down builds the aerobic engine that makes long-distance running feel easier and faster. When most runs stay easy, your body adapts in powerful ways.
2. A strong base protects you from injuries by giving your muscles, tendons, and joints time to catch up to your cardio. Training gets more enjoyable when you’re not constantly drained or hurting.
3. When the engine is built, speed work finally works the way it should. You can run faster with less effort because your foundation can actually support it.

Timestamps

• [00:33] What You'll Learn
• [01:21] What Is Base Training?
• [05:15] Use This to Run Far Long with Ease Right Now
• [06:34] The Actual Base Training Plan - Pillar 1: Easy Running
• [08:14] Pillar 2: Long Run (1x Per Week)
• [09:25] Pillar 3: Build The Chassis and Run Economy: Strength, Plyos, Strides Drills
• [14:50] Why You Should Not Skip Base Training
• [17:06] How Long Do You Need When Are You Ready to Do Faster Work?
• [19:58] Base Training Misconceptions
• [21:14] Why You Really Need to Learn About Long Runs After Base

Links & Learnings

• 📈 Get your free run farther and faster base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base2
• Learn all about strides - https://dlakecreates.com/strideswithme
• Learn all about long run - https://dlakecreates.com/longrun
• Learn all about A-Skips - https://dlakecreates.com/askips
• Get the 5 body weight only Strength moves you’ll ever need as a runner - https://dlakecreates.com/10w2s-5
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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