Notes for later: 1. Base phase (improve aerobic base and endurance) -low intensity for foundation -6-12 weeks -easy runs, long runs, high rep strength 2. Build phase (build strength, speed, stamina) -gradually increase intensity with things like tempo, intervals, hills, strength training -4-8 weeks 3. Peak phase (reduce volume and sharpen overall fitness) -taper mileage but keep intensity (so that u peak at correct time) -2-3 weeks (leading into race) 4. Recovery phase (regenerate & relax) -1-3 weeks -light activities to prepare for next training cycle
Massive value - Thanks. As a former elite athlete, and now 56 and in great shape, I still found immense value in this video. I think the number 1 thing that was implied, is discipline, keeping the maintenance going, while improving. Things like hydration, relaxation, rest and recovery add sprinkles of performance value. The right strength training, monitoring the progress and ensuring the right kinds of progress at the right time are all personal keys that I've personally found to be essential. I've generally concentrated on martial arts training, short sprints, flexibility and explosive power. Now, after encountering some great runners, I've been building up to getting more bounce, while running on my forefoot. The first day I did 7 English miles, and couldn't walk for 4 days, haha. The next I did 3 miles and was much more comfortable. Yesterday I did 1 mile, but the quality was of a much higher level, the speed intensity was much more driven and my breathing was spot on. Only, I'd been concentrating on practicing a new style, Fanzi Quan, to what I've normally done, Chang Quan and Bagua, but I have past experience in. I felt my frame responding to the elasticity training in my musculature, stopped at a major junction to cross the road. Crosses the road to continue on and felt a twinge in my calf. Walked a little, shook it off, ran again, picked up intensity quicker and bam, tore my calf... Which is a good thing, because I'll have new muscle to train in a few days. I was quite far from home, at least to walk back with a calf strain, poor me :( meh... Made it back and got to rehabbing the thing. Feet in hot water, massage gun and hand massage, tape, freezer spray, then some infrared light therapy. Did the appropriate stretching and today, literally 12 hours later, managed to go for a walk, including down lots of steps, and was out for an hour while we enjoy our Indian Summer, here in England. Oh, I also used a tube elastic just to keep things neat and put pressure on the area. So, I've bookmarked this video and will watch the 10 years advice in 10 mins video as suggested... Much obliged, best wishes from Liverpool.
Just got back from my run, keep one pushin brothers and sisters. Running outside is the best mind therapy, studies even show it can form new neurological connections in your brain reducing brain fog and helping cognitively like memory and comprehension. We all could use that in these absurd times.
As someone who experienced minor patellar tendon I recommend proper training for the specific race. I entered a trail run and thought my running background was enough only to end up with a slight tear on one and Jumper's knee on the other going down hill. I've just recovered two weeks. Now I'm back to square one and I lost some confidence running because of trauma that I'll tear it again. Train wisely guys and run safe.
I hate gym training. I love bouldering. it is not super specific, but bouldering does combine strength, coordination and flexibility. Is this enough or do i have to do more specific training at some point?
@@falcao8053 Bouldering is great! But it depends on your goals. If you want to keep improving your run you probably need to go specific at some point 😄
So speaking of phase training. Most "free" training programs are generally 12-16 weeks "couch to 5k" or "your 1st half marathon" etc. How do you incorporate the 8-12 week Base Phase and a 6-8week build into a 12 week overall program?
@@RatelHBadger I will always stretch or shorten phases based on the time frame. Couch to 5k or your 1st half are usually mainly “base” phase training because it is based around the premise of finishing (aka being able to Complete the full distance) Phase training is a bit more advanced and for when you want to improve your times. But if I only had a 12 week time frame I would probably do something like a 6-4-2 split. Depending on the weakness of the specific athlete 😄 I hope that makes sense.
I increased my mileage and volume last July, but by mid-August, I developed shin splints. I haven't run in over two months since then. For the past two weeks, I’ve started incorporating swimming and walks into my routine. Last night, I tried testing my shin to see if the pain was still there, as I’ve been really cautious after aggravating it a few times before and setting back my recovery. Unfortunately, I still felt a bit of pain, so I’m holding off on running for now. I miss it so much, but I’ve learned to prioritize recovery and be patient.
Get in the pool and do some swimming instead. Still get your stuff moving and great way of training wile healing. Also, make sure you ain't overdoing it. Zone 2 is king 👌
Same thing here. The week after running the Berlin marathon I got the shin splints. I’ll have MRI next week to see if it’s stress tibial fracture. It’s so frustrating! Hope you heal soon.
Be careful of those Garmin watches. They take into no account where you're actually starting from. They measure heart rate and HRV and base your whole plan on that. You spend 600 on a watch, suddenly it gives you all these data and guidance and you're motivated to do the daily suggestions. So let's see if this is familiar to anyone. Starting in November 2022: 3 runs, 8.14mi; Dec, 5/19.6; Jan 4/10.7; Feb 10/33.9; Mar 16/67.6; Apr 10/27.4. In mid April, I finally had to stop mid run because that little tightness in my calf became overwhelming acute pain. I still did my first HM in July, but it set me way back on my training.
hello just curious, if i removed the goal of running on a race day /marathon. i just like to run. how would you change the phases. if the goal is just to run for many years. The body would acclimate to fixed distances so i guess the progressive overload will still apply.
@@dancharlesc It depends on the goal. If its just to run - the do the things that makes you want to run consistently😄 and don’t worry all the other stuff. If the goal is to try to get better, then I would still do periodization and progressive overload. But I would make the phases longer, so I might just go though 1 or 2 Complete cycles per year. And then I would focus on strength training to make sure your body stays strong and capable of running. I hope it makes sense 😀
@@NicklasRossnerPT thank you so much. i will try and digest this information and apply it. I've just picked up running this year and been doing it for 6months. Thanks to you and other creators running is easier to go into.
sounds like your left foot and ankle are over-pronating. If your foot doesn’t have the room to spread out (too small shoe size) and the toes to splay or lacks muscular strength in the big toe, the arch will flatten too much on impact and the ankle will roll inward past natural alignment with your knee and cause strain. Generally a temporary fix as the above commenter recommended is using a stability style shoe with added medial structure to keep your ankle more upright. The new Brooks adrenaline GTS 24, Asics GT2000, new balance 860, or saucony guide would all provide you more corrective support Long term, I’d get into a shoe that promotes increased toe splay like an Altra and do some barefoot work to strengthen your feet. You’re not alone, a huge amount of runners deal with this
But i dont Have to seperate it like that right? I mean i can Have aerobic And anaerobic trainings And just train like this. Just changing every run for diferent intensities
There must be something better than the 10% rule, because exponential growth is contrary to human ability. Gains are made quickly in the beginning and become harder the better you get. But the 10% rule, does the opposite. If you start with 100m walking it takes 7 weeks to reach 200m. If you start with 20km/week you would reach 2840km/week in a year.
If your knees or other joints feel sore, tired, or inflamed, try this: Before bed, apply a lot of small pieces of ginger around your knees, wrap it up, and sleep with it. Ginger's natural anti-inflammatory and warming effects goes kinda deep and help reduce soreness and improve circulation, so you’ll feel better in no time!
Anti-inflammatory makes you feels good but prolong the healing process... although infammation can occur without recovery, recovery cannot occur without inflammation.
@@georgecarlin2656 You can be very thin and do heavy weight lifting. It’s called power to weight ratio and describes how strong you are with the weight you have 😄👍
10% per week is way to much. 10% increase every week for a year is just crazy. If you syarted running 10k a week, you would end up running 1420k a week. That almost 5 marathon every single day! Not every single week, every single day. No one in the world runs 5 marathon a day, every day. And after only 1 year of training? After 2 years of training, the 10% increase would have you run 201700 k every week. To be able to run that volume you would need to run faster than the speed of sound 24/7 no sleep no break. Even fighter jets can't do that. You said that it coumpound, but you have no idea what math is and what coumpound mean.
@@hinatashouyou1987 I do get injury, sometimes I can't even walk but still as long as I can walk i always run ...that injury happened in only for three months maybe after that I don't get injury anymore
✅ Run Faster for Longer with Less Injuries
nicklasrossner.com/runfaster
Notes for later:
1. Base phase (improve aerobic base and endurance)
-low intensity for foundation
-6-12 weeks
-easy runs, long runs, high rep strength
2. Build phase (build strength, speed, stamina)
-gradually increase intensity with things like tempo, intervals, hills, strength training
-4-8 weeks
3. Peak phase (reduce volume and sharpen overall fitness)
-taper mileage but keep intensity (so that u peak at correct time)
-2-3 weeks (leading into race)
4. Recovery phase (regenerate & relax)
-1-3 weeks
-light activities to prepare for next training cycle
Thanks
Im commenting to bookmark
Thanks Dude
Thanks
Massive value - Thanks.
As a former elite athlete, and now 56 and in great shape, I still found immense value in this video. I think the number 1 thing that was implied, is discipline, keeping the maintenance going, while improving. Things like hydration, relaxation, rest and recovery add sprinkles of performance value. The right strength training, monitoring the progress and ensuring the right kinds of progress at the right time are all personal keys that I've personally found to be essential.
I've generally concentrated on martial arts training, short sprints, flexibility and explosive power. Now, after encountering some great runners, I've been building up to getting more bounce, while running on my forefoot. The first day I did 7 English miles, and couldn't walk for 4 days, haha. The next I did 3 miles and was much more comfortable. Yesterday I did 1 mile, but the quality was of a much higher level, the speed intensity was much more driven and my breathing was spot on. Only, I'd been concentrating on practicing a new style, Fanzi Quan, to what I've normally done, Chang Quan and Bagua, but I have past experience in. I felt my frame responding to the elasticity training in my musculature, stopped at a major junction to cross the road. Crosses the road to continue on and felt a twinge in my calf. Walked a little, shook it off, ran again, picked up intensity quicker and bam, tore my calf... Which is a good thing, because I'll have new muscle to train in a few days.
I was quite far from home, at least to walk back with a calf strain, poor me :( meh... Made it back and got to rehabbing the thing. Feet in hot water, massage gun and hand massage, tape, freezer spray, then some infrared light therapy. Did the appropriate stretching and today, literally 12 hours later, managed to go for a walk, including down lots of steps, and was out for an hour while we enjoy our Indian Summer, here in England. Oh, I also used a tube elastic just to keep things neat and put pressure on the area.
So, I've bookmarked this video and will watch the 10 years advice in 10 mins video as suggested... Much obliged, best wishes from Liverpool.
Great video!! Love how you make it simple to learn and understand- great for a newer high school runner!
@@callumbomb I appreciate it 😄
Indeed!
Great video, straight to the point, no waiting until the end to get the actual content. Thanks!
I appreciate it!
Just got back from my run, keep one pushin brothers and sisters. Running outside is the best mind therapy, studies even show it can form new neurological connections in your brain reducing brain fog and helping cognitively like memory and comprehension.
We all could use that in these absurd times.
Kudos. Solid knowledge about all things endurance running.
@@runnerfromhel Thanks 😄👍
As someone who experienced minor patellar tendon I recommend proper training for the specific race.
I entered a trail run and thought my running background was enough only to end up with a slight tear on one and Jumper's knee on the other going down hill. I've just recovered two weeks. Now I'm back to square one and I lost some confidence running because of trauma that I'll tear it again.
Train wisely guys and run safe.
Really good content! ❤
@@claudiacarloni1774 Thank you 😄
I hate gym training. I love bouldering. it is not super specific, but bouldering does combine strength, coordination and flexibility. Is this enough or do i have to do more specific training at some point?
@@falcao8053 Bouldering is great! But it depends on your goals.
If you want to keep improving your run you probably need to go specific at some point 😄
So speaking of phase training. Most "free" training programs are generally 12-16 weeks "couch to 5k" or "your 1st half marathon" etc. How do you incorporate the 8-12 week Base Phase and a 6-8week build into a 12 week overall program?
@@RatelHBadger I will always stretch or shorten phases based on the time frame.
Couch to 5k or your 1st half are usually mainly “base” phase training because it is based around the premise of finishing (aka being able to Complete the full distance)
Phase training is a bit more advanced and for when you want to improve your times.
But if I only had a 12 week time frame I would probably do something like a 6-4-2 split. Depending on the weakness of the specific athlete 😄
I hope that makes sense.
I increased my mileage and volume last July, but by mid-August, I developed shin splints. I haven't run in over two months since then. For the past two weeks, I’ve started incorporating swimming and walks into my routine. Last night, I tried testing my shin to see if the pain was still there, as I’ve been really cautious after aggravating it a few times before and setting back my recovery. Unfortunately, I still felt a bit of pain, so I’m holding off on running for now. I miss it so much, but I’ve learned to prioritize recovery and be patient.
Get in the pool and do some swimming instead. Still get your stuff moving and great way of training wile healing. Also, make sure you ain't overdoing it. Zone 2 is king 👌
@@goldeneagle256 Thank you! Yes Zone 2 is King! Can't wait to run again!
Same thing here. The week after running the Berlin marathon I got the shin splints. I’ll have MRI next week to see if it’s stress tibial fracture. It’s so frustrating! Hope you heal soon.
Be careful of those Garmin watches. They take into no account where you're actually starting from. They measure heart rate and HRV and base your whole plan on that. You spend 600 on a watch, suddenly it gives you all these data and guidance and you're motivated to do the daily suggestions.
So let's see if this is familiar to anyone. Starting in November 2022: 3 runs, 8.14mi; Dec, 5/19.6; Jan 4/10.7; Feb 10/33.9; Mar 16/67.6; Apr 10/27.4.
In mid April, I finally had to stop mid run because that little tightness in my calf became overwhelming acute pain. I still did my first HM in July, but it set me way back on my training.
hello just curious, if i removed the goal of running on a race day /marathon. i just like to run. how would you change the phases. if the goal is just to run for many years. The body would acclimate to fixed distances so i guess the progressive overload will still apply.
@@dancharlesc It depends on the goal. If its just to run - the do the things that makes you want to run consistently😄 and don’t worry all the other stuff.
If the goal is to try to get better, then I would still do periodization and progressive overload. But I would make the phases longer, so I might just go though 1 or 2 Complete cycles per year. And then I would focus on strength training to make sure your body stays strong and capable of running.
I hope it makes sense 😀
@@NicklasRossnerPT thank you so much. i will try and digest this information and apply it. I've just picked up running this year and been doing it for 6months. Thanks to you and other creators running is easier to go into.
@ I appreciate it 😄
Hi, my left foot collapses inward when landing, causing pain in my left adductors from overuse. Any idea how I can fix that?
Brooks Adrenaline GTS 23
sounds like your left foot and ankle are over-pronating. If your foot doesn’t have the room to spread out (too small shoe size) and the toes to splay or lacks muscular strength in the big toe, the arch will flatten too much on impact and the ankle will roll inward past natural alignment with your knee and cause strain. Generally a temporary fix as the above commenter recommended is using a stability style shoe with added medial structure to keep your ankle more upright. The new Brooks adrenaline GTS 24, Asics GT2000, new balance 860, or saucony guide would all provide you more corrective support
Long term, I’d get into a shoe that promotes increased toe splay like an Altra and do some barefoot work to strengthen your feet. You’re not alone, a huge amount of runners deal with this
Wise advices.
But i dont Have to seperate it like that right? I mean i can Have aerobic And anaerobic trainings And just train like this. Just changing every run for diferent intensities
There must be something better than the 10% rule, because exponential growth is contrary to human ability.
Gains are made quickly in the beginning and become harder the better you get.
But the 10% rule, does the opposite. If you start with 100m walking it takes 7 weeks to reach 200m. If you start with 20km/week you would reach 2840km/week in a year.
Sir , video on shin pain please 🥺🎉
The number 0 mistake is that you can Always Get Bettererer, no matter what happens in your life.
Useful.
Useless
Cliffs pls
If your knees or other joints feel sore, tired, or inflamed, try this: Before bed, apply a lot of small pieces of ginger around your knees, wrap it up, and sleep with it. Ginger's natural anti-inflammatory and warming effects goes kinda deep and help reduce soreness and improve circulation, so you’ll feel better in no time!
Or just make fresh ginger tea and it helps just as much.
Anti-inflammatory makes you feels good but prolong the healing process... although infammation can occur without recovery, recovery cannot occur without inflammation.
@@januslee2556well said, I think this advice is applicable when when pain is too unbearable or you have obligations
Snake oil
Just rest. Inflammations or injury is overstress. Is not science
My problem is that my lungs lose much air
Mistake 5 . It’s just so obvious still … we make it
Please make a video on how to complete 3200m in 10 minutes, very argent
3:20 I think it's not true because the black guys from Africa who win the marathons don't do heavy weight lifting, they look very thin and slim.
@@georgecarlin2656 You can be very thin and do heavy weight lifting. It’s called power to weight ratio and describes how strong you are with the weight you have 😄👍
bruder, du redest in 3 verschiedenen Akzenten gleichzeitig
But..how do i increase 0 by 10%??🤔🤣
Not funny
Just get up and run
This guy is almost as smart as einstein
@@NotFedwardsit takes a genius to recognize one
10% per week is way to much. 10% increase every week for a year is just crazy. If you syarted running 10k a week, you would end up running 1420k a week. That almost 5 marathon every single day! Not every single week, every single day. No one in the world runs 5 marathon a day, every day. And after only 1 year of training? After 2 years of training, the 10% increase would have you run 201700 k every week. To be able to run that volume you would need to run faster than the speed of sound 24/7 no sleep no break. Even fighter jets can't do that. You said that it coumpound, but you have no idea what math is and what coumpound mean.
I run 12 time per week 😂😂😂 with full 100% every single run and also it always above 5k every single time 😂
How do you not get injured?!
@@hinatashouyou1987 I do get injury, sometimes I can't even walk but still as long as I can walk i always run ...that injury happened in only for three months maybe after that I don't get injury anymore
The worst best advice I ever needed to hear 🥲