Great video. You mention it, but it's worth reinforcing. It's not only running more per week but also consistently running, week-on-week. Month-on-month, year-on-year.
Ha ha, I remember him saying this. Sure enough, now he helps with my running technique. Exactly what I would have predicted 1984, when I bought his first album. And speculating what I would be doing 40 years later. Gee. I just realize, I am old.
I remember watching Yngwie tutorials on tape decades ago when I learned guitar. He would rip licks at 200bpm and nobody knows what the heck was going on. Good times.
More is always better! Home exercise, strengthening your Lower and upper body muscles will definitely help, long runs helps strengthen muscles which you can also do by exercise at comfort of your home but for your heart and breathing you have to run more !! 🫀🏃🏽♂️🏃🏽♂️🏃🏽♂️
Thanks so much for all the knowledge you share here! With information online that 3 sessions per week is enough I was blissfully ignorant of the importance of volume 💁♀️ Also, I’m susceptible to leg injuries (weak joints :( ) so sometimes I just can’t run more, but I’ll pay attention to km/week now! Thanks ☺️
this is 6 months later but You can do 3 runs but for most people 4 runs is ideal. 3 runs might leave you slightly more injury prone (doing the same mileage vs 4 runs) running easy to some extent has some recovery benefits. spreading 30km over 4 runs is better than over 3 runs (given you are ensuring you have 1 long run) 5 runs a week will give better results but you will need to really nail the basics and is not recommended unless you are healthy and want to push the limits leave anything more than 5 for the pro's 1. Run more (like he said). increase it slowly, be very conservative if you are unhealthy and cut mileage back a bit every 3-4 weeks for 1 recovery week 2. SLEEP Get at least 8 hours of GOOD quality sleep, Note QUALITY SLEEP 3. STRENGTH TRAINING! omg... this is so so so important. without this you will end up injured eventually when you start pushing mileage. get a good routine and do it at least twice a week. 4. Nutrition. there are many aspects to this like fueling your race, carb loading ect. but make sure you get enough protein healthy fats and carbs to recover. 5. Hydration. Running will make you sweat a lot. you loose electrolytes during this process and simply drinking water isnt enough. add a pinch of salt to every glass or get re-hydrate Every point has nuance to it and you should look it up to understand it better like why does strength training make you less injury prone and faster ect ect (the answer is slightly more complex than you are probably thinking)
Fits well to run more works wonders. Marathon time: 2020: 2500K running training 7h:30m (eg 50K training, I don't now the marathon time) 2021: 3000K running training 4h26m (flat marathon training) and 4h:44m (race) 2022: 3500K running training 3h:56m and 4h:03m on race 2023: 3000K up to and including July no marathon yet but a 92K trail race August 19 (Ultravasan 90) But don't just look at kilometers per year, but at the sum of them, and you'll understand that more makes you faster. I am now 63 years old and started running a little lightly 800K 2019 when I was 59.
Bra film. Bästa råd jag nånsin fått under min tid som halvmara löpare wannabe var (av en triatlet) om du villbli bra på att springa långt måste du träna på att springa långt. Mycket volym i löpning ger dock också stor risk för skador, eller har jag fel där?
Hey, I'm just as proud of my 3:30:03 marathon as I would be of a 3:29:59 marathon. Really, I am. Promise! I'm not mad about it. Seriously! I don't know why you think I am. Ridiculous! I'm so happy about it.
I'm completely out of shape and don't have much running experience and understand that running more is probably useful (although I will try to build up from very small). I was wondering if it makes more sense to try to stay in a jogging position for a long time with a veryyyy slow pace (essentially to the point of almost jogging in place) or if I should try to jog in a more natural speed where I might get exhausted to the point of me having to rest after a 100m for 2-3 minutes. My goal is to pick up running for health benefits and to get into a decent shape again asap
Just walk at that point till you're able to jog till you're able to run. Don't bother to "push yourself" (exhausting yourself) for the first month or two. Especially early on since it's the easiest to lose motivation and end up shooting yourself in the foot by working out far too hard or too long and becoming anxious or "scared" of it. Ending up with dreading exercise or avoiding it because it hurts and is uncomfortable. Use those first few sessions instead to build a positive relationship with what you're doing and be proud of yourself regardless of how it turns out even if you have to quit early because you'll learn more about yourself every time and are making progress. Once you've gotten used to the exertion of running and how your body responds to it, then you can start to time yourself, worry about form all that. In the end pushing yourself a little more each day with that newfound knowledge of your body till you're in shape and having fun doing it.
Just walk at that point till you're able to jog till you're able to run. Don't bother to "push yourself" (exhausting yourself) for the first month or two. Especially early on since it's the easiest to lose motivation and end up shooting yourself in the foot by working out far too hard or too long and becoming anxious or "scared" of it. Ending up with dreading exercise or avoiding it because it hurts and is uncomfortable. Use those first few sessions instead to build a positive relationship with what you're doing and be proud of yourself regardless of how it turns out even if you have to quit early because you'll learn more about yourself every time and are making progress. Once you've gotten used to the exertion of running and how your body responds to it, then you can start to time yourself, worry about form all that. In the end pushing yourself a little more each day with that newfound knowledge of your body till you're in shape and having fun doing it.
Hi, for marathon I agree. I also agree that long runs are here important - becuase you get with the distance closer to the marathon lenght and so you can be better prepared for the race. But is this alo true for 5k or 10k race? Maybe in this case it is better to have also "quality" (speed but shorter) than always quantity sessions....? Eg. is it better training 3 times a week 10km slow - or 2 times a week 10km slow and 1 time a week 5km fast?
From 55 minutes to 45:47 in 10K with a lot of training in pace 6:40 min/km in the end of a 3000K training year. Not a great time but I'm a little over 60 years old.
More is (almost) always better. I mention the Olympic gold medalist in the 1500 metres, Jakob Ingebridtsen, and he runs about 180 km a week, 111 miles. Now he is the best in the world. But even for 1500 metres, a lot of volume is required if you want to be really good.
@@SpringSnabbare But eg H. El Guerrouj had been running (I have read) during his aerobic workout at most 60min. (Of course he had lots of hight quality sessions.) It doesn't mean that to run more is worse. But it can mean that there can be some border (weekly volume) that can be enough for particular race distance and paticular body type.... There has to be some variability in runs - longer, shorter, faster, slower.
... But the training should also be clever, to be long itself is not enough. If Malmsteen had played the whole day open E string over and over it would have meant no progress for him.... Running is little bit different - to run in the same pace all the time will make you better runner than to do nothing but running in various paces will make you better....
@@obytebyteball6756 Well, I did get dehydrated on that one attempt close to the end (probably because of medication I was taking), but my target pace was 4 hours to begin with. A 3-hour marathon would have me run well above my 5k PB pace.
I like your channel, and you have interesting things to say but sometimes I really struggle with the unprofessional, dismissive, ‘everyone’s an idiot except me’ way that you present. You’d get your message across far better if settle down a bit and present it in a more serious manner. It’s not going to stop me from watching and taking your advice but it would make it easier to get through your videos.
Great video. You mention it, but it's worth reinforcing. It's not only running more per week but also consistently running, week-on-week. Month-on-month, year-on-year.
Yes, Yngwie Malmsteen didn't get good at guitar by playing 24 hours a day for a week, but year after year after year.
Ha ha, I remember him saying this. Sure enough, now he helps with my running technique. Exactly what I would have predicted 1984, when I bought his first album. And speculating what I would be doing 40 years later. Gee. I just realize, I am old.
Malmsteen and running videos? Now that's a match made in heaven! 😁
Listen to Malmsteen!
Always!
I will be placing your training course on my birthday wish list!
I remember watching Yngwie tutorials on tape decades ago when I learned guitar.
He would rip licks at 200bpm and nobody knows what the heck was going on. Good times.
I had no videos but I bought expensive books with Tab of many of his albums and practiced and practiced. Never got good.
More is always better! Home exercise, strengthening your Lower and upper body muscles will definitely help, long runs helps strengthen muscles which you can also do by exercise at comfort of your home but for your heart and breathing you have to run more !! 🫀🏃🏽♂️🏃🏽♂️🏃🏽♂️
Thanks so much for all the knowledge you share here! With information online that 3 sessions per week is enough I was blissfully ignorant of the importance of volume 💁♀️ Also, I’m susceptible to leg injuries (weak joints :( ) so sometimes I just can’t run more, but I’ll pay attention to km/week now! Thanks ☺️
this is 6 months later but
You can do 3 runs but for most people 4 runs is ideal. 3 runs might leave you slightly more injury prone (doing the same mileage vs 4 runs)
running easy to some extent has some recovery benefits. spreading 30km over 4 runs is better than over 3 runs (given you are ensuring you have 1 long run)
5 runs a week will give better results but you will need to really nail the basics and is not recommended unless you are healthy and want to push the limits
leave anything more than 5 for the pro's
1. Run more (like he said). increase it slowly, be very conservative if you are unhealthy and cut mileage back a bit every 3-4 weeks for 1 recovery week
2. SLEEP Get at least 8 hours of GOOD quality sleep, Note QUALITY SLEEP
3. STRENGTH TRAINING! omg... this is so so so important. without this you will end up injured eventually when you start pushing mileage. get a good routine and do it at least twice a week.
4. Nutrition. there are many aspects to this like fueling your race, carb loading ect. but make sure you get enough protein healthy fats and carbs to recover.
5. Hydration. Running will make you sweat a lot. you loose electrolytes during this process and simply drinking water isnt enough. add a pinch of salt to every glass or get re-hydrate
Every point has nuance to it and you should look it up to understand it better like why does strength training make you less injury prone and faster ect ect (the answer is slightly more complex than you are probably thinking)
Yngwie!! 🤘🤘
Excelente video, thank you for helping me understand the importance of volume and long runs for marathon training 🙌🏼
The long ones are key, mind you you need really capable shoes for it.
Fits well to run more works wonders.
Marathon time:
2020: 2500K running training 7h:30m (eg 50K training, I don't now the marathon time)
2021: 3000K running training 4h26m (flat marathon training) and 4h:44m (race)
2022: 3500K running training 3h:56m and 4h:03m on race
2023: 3000K up to and including July no marathon yet but a 92K trail race August 19 (Ultravasan 90)
But don't just look at kilometers per year, but at the sum of them, and you'll understand that more makes you faster. I am now 63 years old and started running a little lightly 800K 2019 when I was 59.
Bra film. Bästa råd jag nånsin fått under min tid som halvmara löpare wannabe var (av en triatlet) om du villbli bra på att springa långt måste du träna på att springa långt. Mycket volym i löpning ger dock också stor risk för skador, eller har jag fel där?
Funny that I'm about to go for a 10K run training in an hour for Copenhagen Half and this video pops up!
have a nice run!
Interesting new insight to me. Does this apply to senior runners as well? Like those over 50 years old taken risks of injuries into account?
Yes, although the principle of ramping up slowly is more important as you age. Your body's ability to heal itself and recover diminishes as you age.
Be conservative, have recovery weeks with lower milage every 3-4 weeks and do not skip strength training. Sleep en eat really well.
Hey, I'm just as proud of my 3:30:03 marathon as I would be of a 3:29:59 marathon. Really, I am. Promise! I'm not mad about it. Seriously! I don't know why you think I am. Ridiculous! I'm so happy about it.
I believe you 😂. I can only dream of running that fast. But it’s not going to happen on 50 km a week.
@@Surfsailwaves Funny story, the most I ever did in training was 60km/week
Liar 😄
I guesed it
I'm completely out of shape and don't have much running experience and understand that running more is probably useful (although I will try to build up from very small). I was wondering if it makes more sense to try to stay in a jogging position for a long time with a veryyyy slow pace (essentially to the point of almost jogging in place) or if I should try to jog in a more natural speed where I might get exhausted to the point of me having to rest after a 100m for 2-3 minutes. My goal is to pick up running for health benefits and to get into a decent shape again asap
Just walk at that point till you're able to jog till you're able to run. Don't bother to "push yourself" (exhausting yourself) for the first month or two. Especially early on since it's the easiest to lose motivation and end up shooting yourself in the foot by working out far too hard or too long and becoming anxious or "scared" of it. Ending up with dreading exercise or avoiding it because it hurts and is uncomfortable. Use those first few sessions instead to build a positive relationship with what you're doing and be proud of yourself regardless of how it turns out even if you have to quit early because you'll learn more about yourself every time and are making progress. Once you've gotten used to the exertion of running and how your body responds to it, then you can start to time yourself, worry about form all that. In the end pushing yourself a little more each day with that newfound knowledge of your body till you're in shape and having fun doing it.
Just walk at that point till you're able to jog till you're able to run. Don't bother to "push yourself" (exhausting yourself) for the first month or two. Especially early on since it's the easiest to lose motivation and end up shooting yourself in the foot by working out far too hard or too long and becoming anxious or "scared" of it. Ending up with dreading exercise or avoiding it because it hurts and is uncomfortable. Use those first few sessions instead to build a positive relationship with what you're doing and be proud of yourself regardless of how it turns out even if you have to quit early because you'll learn more about yourself every time and are making progress. Once you've gotten used to the exertion of running and how your body responds to it, then you can start to time yourself, worry about form all that. In the end pushing yourself a little more each day with that newfound knowledge of your body till you're in shape and having fun doing it.
Hi, for marathon I agree. I also agree that long runs are here important - becuase you get with the distance closer to the marathon lenght and so you can be better prepared for the race.
But is this alo true for 5k or 10k race? Maybe in this case it is better to have also "quality" (speed but shorter) than always quantity sessions....? Eg. is it better training 3 times a week 10km slow - or 2 times a week 10km slow and 1 time a week 5km fast?
From 55 minutes to 45:47 in 10K with a lot of training in pace 6:40 min/km in the end of a 3000K training year. Not a great time but I'm a little over 60 years old.
More is (almost) always better. I mention the Olympic gold medalist in the 1500 metres, Jakob Ingebridtsen, and he runs about 180 km a week, 111 miles. Now he is the best in the world. But even for 1500 metres, a lot of volume is required if you want to be really good.
@@SpringSnabbare But eg H. El Guerrouj had been running (I have read) during his aerobic workout at most 60min. (Of course he had lots of hight quality sessions.) It doesn't mean that to run more is worse. But it can mean that there can be some border (weekly volume) that can be enough for particular race distance and paticular body type....
There has to be some variability in runs - longer, shorter, faster, slower.
Also, aren't those studies getting causality at least partly wrong? People who are naturally better runners tend to train more before runs.
Yngwie!!!
... But the training should also be clever, to be long itself is not enough. If Malmsteen had played the whole day open E string over and over it would have meant no progress for him.... Running is little bit different - to run in the same pace all the time will make you better runner than to do nothing but running in various paces will make you better....
I was running 140k a week, and still couldn't do a marathon in under 4 hours...
That’s a lot of kms. I’ve never run as much but do run faster. Have you considered a coach? Types of runs, fuelling, etc also helps.
That's unbelievable, what is your main problem at the marathon?
@@obytebyteball6756 Well, I did get dehydrated on that one attempt close to the end (probably because of medication I was taking), but my target pace was 4 hours to begin with. A 3-hour marathon would have me run well above my 5k PB pace.
If you are able to run that much per week only way to do the next step is a good experienced coach, it will shave half hour of your time.
I like your channel, and you have interesting things to say but sometimes I really struggle with the unprofessional, dismissive, ‘everyone’s an idiot except me’ way that you present. You’d get your message across far better if settle down a bit and present it in a more serious manner. It’s not going to stop me from watching and taking your advice but it would make it easier to get through your videos.
Racing second name is toxic running
great videos but you dont need name on shirt