While I shared three nutrition benefits of double running. I do want to highlight that, nutritionally, focusing on quality training sessions and optimal recovery should be the priority when fuelling these training sessions, especially for those who are new to incorporating this training approach.
Really enjoyed this content, especially the guests information. I had split my mid week long run into 1x 60min this morning and 1x 45min this evening. There was fatigue from yesterday’s session so felt more manageable to split into two. I usually like to hit hills mid week too so over both runs got my +200m elevation. Time on feet, kms and elevation goals all hit ✅ I’ve recently started to introduce doubles to build bulk up my kms. The adaptation is mental as much physical. Lacing up a second time can be daunting but I always feel better for it once done. I think your advice here is on point and I would encourage any runner who thinks it is unattainable (as I did) to start small and be consistent and before you know it double days will be become regular practice.
Great tips mate and some really good info! I’ve started incorporating double runs into my marathon plan as it helps build the volume of running but also works for my life schedule with kids and work, etc. I think you definitely want some years of experience doing single runs first like you said as it can be quite taxing doing doubles and then keeping consistent with it. I started off doing one double per week and got accustomed to that then up to two doubles per week and then maintained that. Great video mate. I enjoyed this. Keep it up
Interesting video! I liked your other recent one where you talked about getting the most out of a certain mileage before increasing it. I think doubles is relevant for that; i would keep doubles in my pocket until i need to do them to get to a higher mileage and continue improving, therefore i see them as for experienced runners only. And threshold doubles are definitely for high level runners only, there's plenty of other things a runner could/should do first to improve before starting with those!
I’m doing 60k a week and was a big skeptic regarding doubles. I’ve found they’ve really helped me. Instead of one very long run Thursday or 10k thurs, 10k fri - I double on thurs. easier to fuel/recover when it is split up over the day and I get an extra day recovery, and i have a day to catch up if required.
What you mentioned towards the end was my case. I got a niggle and had to reduce my running. Then I decided as I would normally run an hour before work I decided to run to work 35min as a run/walk. Then I ran home the same way. Now I'm running fully to work and take a detour and run for about an hour 13km then run home about 7k. Been doing this a few weeks now on a Wed and Friday. Then a Tues and Thursday I ride my bike easily to work. Running home can be tough on s humid day after work. I'm averaging about 33k steps on a run day.
Have you tried the "Train Low" approach Gaby mentioned? Found that super interesting, but seems like it might be easy to mess up recovery. Wondering if there are any related studies showing the benefits of it and maybe how it compares to something like a fasted (overnight) z2 run in the morning.
I have personally never tried it, I much prefer always prioritising recovery after each individual run, but it did open my eyes a bit and I understand the concept. As she said, the recovery after the second run becomes crucial I’ll let Gaby answer your question though!
It's definitely tricky to navigate and not something I encourage doing often, especially due to the recovery. You can check out this paper, where this approach is listed among other strategies doi: 10.1097/JES.0b013e3181f44dd9 (with its potential benefits). In terms of benefits, they both are similar but fasted training could be a bit less taxing for the body compared to "training low" in the afternoon.
@@intenseatfit Great answer Gaby, and I'm pretty sure you didn't talk about fasted (overnight) z2 morning runs because this video was about doubles - but glad this comment came up because it's a bit of a nuanced topic that's worth discussing - for us running nerds (all three of us) Also, the key word that Gaby used is "could" (be less taxing), because the perception for each runner would be different, so as with anything, I think it comes down to testing both out and seeing which one feels better for you - however we all know that both the "train low" and morning runs after an overnight fast (with no breakfast) are both not something we should be doing all the time as I would personally classify it as a niche 1 percenter, and there's plenty of other important things you can do in your training which are objectively less risk / more benefits
Keeping in mind all the nuances I went to in this video, if you start with extremely short doubles, you’ll probs be fine But as always mentioned in this video, it’s worth considering WHY you want to double (based on the benefits) and whether your LIFESTYLE makes it appropriate The why and the lifestyle part are the biggest two to consider. Not everyone needs to double! Keep up the good work 🤝
Hello! Just a question for what I should get for my next shoe, as of now, I only have 1, which is the Superblast2, I'm thinking of Glycerin max and Endorphin speed 4/5, or maybe you can suggest something better or other options if there is any. I don't know if I wanna go to a faster route, or just want another quality pair that I can run so the other shoe can foam decompress and such. I am a beginner runner, I've been running for a week now, I ran a 10km for the whole week already. I would sort of classify myself as a recreational runner that wants his gear to be quality, I'm just looking maybe 2-3 shoe rotation, I'm not looking to race atm, just for fitness and for improving my cardiovascular health, I used to lift heavy weights, but moved on to another city and the gym is very far, started running so I can continue being active. Is there any "scientific way" to improve efficiently in running, like aerobic base, etc, I currently don't have a device that can monitor my heart rate and such.. I just run by feel. Thank you! Info: Weight: 68kg Height: 174cm
It's more complicated than just weekly mileage, and the mileage would also depend on your training history I unfortunately can't give advice with only this information
There’s so much more to science than just “running twice won’t let you recover” There are many types of runs and a lot of nuance involved around the topic which is what I discussed in this video
Certainly not with THAT attitude! As Sota explains well in the video though, it's not about jumping in and doubling what you're doing. It's about spending LESS of your time running fatigued.
Totally disagree. I am in my 50s and double 4 days per week with singles the other days. I could not handle 100-130km weeks without doubles. A lot of doubles are very easy recovery runs.
While I shared three nutrition benefits of double running. I do want to highlight that, nutritionally, focusing on quality training sessions and optimal recovery should be the priority when fuelling these training sessions, especially for those who are new to incorporating this training approach.
Really enjoyed this content, especially the guests information. I had split my mid week long run into 1x 60min this morning and 1x 45min this evening. There was fatigue from yesterday’s session so felt more manageable to split into two. I usually like to hit hills mid week too so over both runs got my +200m elevation. Time on feet, kms and elevation goals all hit ✅ I’ve recently started to introduce doubles to build bulk up my kms. The adaptation is mental as much physical. Lacing up a second time can be daunting but I always feel better for it once done. I think your advice here is on point and I would encourage any runner who thinks it is unattainable (as I did) to start small and be consistent and before you know it double days will be become regular practice.
Great tips mate and some really good info! I’ve started incorporating double runs into my marathon plan as it helps build the volume of running but also works for my life schedule with kids and work, etc. I think you definitely want some years of experience doing single runs first like you said as it can be quite taxing doing doubles and then keeping consistent with it. I started off doing one double per week and got accustomed to that then up to two doubles per week and then maintained that. Great video mate. I enjoyed this. Keep it up
Interesting video! I liked your other recent one where you talked about getting the most out of a certain mileage before increasing it. I think doubles is relevant for that; i would keep doubles in my pocket until i need to do them to get to a higher mileage and continue improving, therefore i see them as for experienced runners only. And threshold doubles are definitely for high level runners only, there's plenty of other things a runner could/should do first to improve before starting with those!
I’m doing 60k a week and was a big skeptic regarding doubles. I’ve found they’ve really helped me. Instead of one very long run Thursday or 10k thurs, 10k fri - I double on thurs. easier to fuel/recover when it is split up over the day and I get an extra day recovery, and i have a day to catch up if required.
What you mentioned towards the end was my case. I got a niggle and had to reduce my running. Then I decided as I would normally run an hour before work I decided to run to work 35min as a run/walk. Then I ran home the same way. Now I'm running fully to work and take a detour and run for about an hour 13km then run home about 7k. Been doing this a few weeks now on a Wed and Friday. Then a Tues and Thursday I ride my bike easily to work. Running home can be tough on s humid day after work. I'm averaging about 33k steps on a run day.
I enjoyed splitting my long runs in Ultra training.
Yeah I forgot who it was but I heard a really good female ultramarathoner doing this, which is why I mentioned it in this video!
Double washing the real raid boss.
I was thinking your voice reminds me of someone and it just hit me. You sound similar to Roger Federer
Have you tried the "Train Low" approach Gaby mentioned? Found that super interesting, but seems like it might be easy to mess up recovery. Wondering if there are any related studies showing the benefits of it and maybe how it compares to something like a fasted (overnight) z2 run in the morning.
I have personally never tried it, I much prefer always prioritising recovery after each individual run, but it did open my eyes a bit and I understand the concept. As she said, the recovery after the second run becomes crucial
I’ll let Gaby answer your question though!
It's definitely tricky to navigate and not something I encourage doing often, especially due to the recovery. You can check out this paper, where this approach is listed among other strategies doi: 10.1097/JES.0b013e3181f44dd9 (with its potential benefits). In terms of benefits, they both are similar but fasted training could be a bit less taxing for the body compared to "training low" in the afternoon.
@@intenseatfit Great answer Gaby, and I'm pretty sure you didn't talk about fasted (overnight) z2 morning runs because this video was about doubles - but glad this comment came up because it's a bit of a nuanced topic that's worth discussing - for us running nerds (all three of us)
Also, the key word that Gaby used is "could" (be less taxing), because the perception for each runner would be different, so as with anything, I think it comes down to testing both out and seeing which one feels better for you - however we all know that both the "train low" and morning runs after an overnight fast (with no breakfast) are both not something we should be doing all the time as I would personally classify it as a niche 1 percenter, and there's plenty of other important things you can do in your training which are objectively less risk / more benefits
Thanks Gaby and Sota! Definitely makes sense.
My body is hopeless. Can barely recover from daily zone 2 runs.
I feel like doing doubles will sink my HRV. Scared to try it.
Keeping in mind all the nuances I went to in this video, if you start with extremely short doubles, you’ll probs be fine
But as always mentioned in this video, it’s worth considering WHY you want to double (based on the benefits) and whether your LIFESTYLE makes it appropriate
The why and the lifestyle part are the biggest two to consider. Not everyone needs to double!
Keep up the good work 🤝
Hello! Just a question for what I should get for my next shoe, as of now, I only have 1, which is the Superblast2, I'm thinking of Glycerin max and Endorphin speed 4/5, or maybe you can suggest something better or other options if there is any. I don't know if I wanna go to a faster route, or just want another quality pair that I can run so the other shoe can foam decompress and such. I am a beginner runner, I've been running for a week now, I ran a 10km for the whole week already. I would sort of classify myself as a recreational runner that wants his gear to be quality, I'm just looking maybe 2-3 shoe rotation, I'm not looking to race atm, just for fitness and for improving my cardiovascular health, I used to lift heavy weights, but moved on to another city and the gym is very far, started running so I can continue being active. Is there any "scientific way" to improve efficiently in running, like aerobic base, etc, I currently don't have a device that can monitor my heart rate and such.. I just run by feel. Thank you!
Info:
Weight: 68kg
Height: 174cm
What is the weekly mileage for 10 km runner targetting 36min to 32min in 8 week
It's more complicated than just weekly mileage, and the mileage would also depend on your training history
I unfortunately can't give advice with only this information
Doing twice will not recover your body
There’s so much more to science than just “running twice won’t let you recover”
There are many types of runs and a lot of nuance involved around the topic which is what I discussed in this video
Certainly not with THAT attitude!
As Sota explains well in the video though, it's not about jumping in and doubling what you're doing. It's about spending LESS of your time running fatigued.
Totally disagree. I am in my 50s and double 4 days per week with singles the other days. I could not handle 100-130km weeks without doubles. A lot of doubles are very easy recovery runs.