RUNNING MORE?! Mileage Volume Is Underrated! Coach SAGE CANADAY Training Talk Tuesday EP44
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- Опубліковано 31 тра 2022
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I used to run about 6 to 7km everyday, somedays 8 to 9km then Covid hit, didn't run for quite a while then i mentally collapsed ,anxiety and panic attacks and all. I know running will save me, so now every single day I am running again, 30 to 45mins everyday, how ever much my body feels comfortable running. Today is day 30 after the restart, running is like life, you can't see the end of the trail whilst you are on it, each step is tiring, there are ups and downs, so I just steadily consistently putting 1 foot in front of the other, step by step, day by day, and trying to enjoy the run. If my body feels happy then I run more, if my body is saying no I let it be, and trying to improve 10% each week.
This is what running really shines compared to other sports, you can always squeeze 30 minutes plus minus 15 minutes in any schedule. And there’s no overhead time cost like driving to a gym or prepare a bike ride (kit, bottles, pump…). You go downstairs and start immediately. Now I run twice a day, 15 minutes with the dog in the morning, 30-45 minutes during night. By far the only form of sport/training/exercise I can make a really consist commitment (almost never miss a day).
I feel you. I started this year too. Im on 4 months running consistently around 8-10 miles per week, but I want to increase it back to pre-covid times and do 20 miles a week
hope you're still running
just coming to the end of the advanced half marathon training plan. have managed to get my peak milage up to 150k and my times have just gotten faster and faster. Higher milage and consistency really pay dividends in the long term.
Let us know how you half marathons will develop.
congrats and thanks for your support!
How did the h.m go ? Cheers
150,000 miles?! Congrats 🎉😂
150kilometers per week! I managed to knock out 70:30 for the half. Next goal is to break 1hr 10.
After 6 years of following Sage I can say I got it.. BQ at my 52s 3'20.... 80k per week, Volumen is key plus speedworks and being healthy. Cheers from 🇨🇱🏃♂️🤞 .
Congrats!! So Awesome to hear!
Great training talk, thank you Sage!
This is why I keep coming back to your channel Sage, you are honest! I'm finding in the sea of "running videos" it's all about clicks and telling people what they want to hear. Run less to run more, eat bacon to lose weight, run slow to run fast" and although I know there is some truth to some of this (in a way) you come on and say "Hey look, you want to be a better runner, you have to get in the miles....period." That is not what the average person wants to hear. The average person wants to hear "Do this stretch and you will take 10 minutes off your marathon" but you know better than anyone it doesn't work like that and you don't give into the BS. My buddy and I debate what is the best run (low HR, high intensity, etc.) and I say "The best run is the one that gets you excited to lace up your shoes". Just get out there!! Well done.
Your last statement is perfect "... Best strategy is the one that excites you to lace them up".
@@chadshangraw8121 Agree wholeheartedly. I was shooting for 80/20 in my last training blocks, but in addition to a higher level of mileage, the 20% was straining my recovery and provoking hints of injury. I stayed consistent and happy, running fun and easy 90%+, but still PRed because I was getting out the door happy and consistently.
Eat bacon to lose weight?? 😅
@@kerricappy4890 you'd be surprised
I was blown away when I learned Nick Willis runs 90 miles per week to be a 4:00 miler 20 years straight. It's funny to me that the average ultrarunner seems to run less than the average marathoner. Great discussion here, as a runner that loves the "junk miles" (not a thing). Thanks Sage!
The Ultra runner needs more rest.
Great video, and great reminder to build that base
Just what I needed to hear! Aerobic base is the key. Thank you!
Love this ep Sage! Very informative and easily understood!
Training talk how to change your training plans for a over 60 runner. Planning 1st 100 miler in December and following your advanced 100k
Seconded - I'm just starting to enjoy ultras and hitting my 60s. Only 50 km events so far but wondering about 50 miles and 100 km.
Such a well presented topic! Very impressive! Thank u!
Very nice to hear this from someone I trust. Quite often you'll hear the exact opposite in that mileage is overrated and at some point the long slow runs aren't going to help. People claim in order to reach your potential you need high intensity which is true. But building your strong aerobic base is going to be what carries you to your PRs as a distance runner. Of course you need to balance Volume / Intensity which is kinda of our two biggest considerations (and injury risks). Understanding that balance without neglecting that higher volume is great training.
Telling me what I want to hear. I am a high mileage runner. I find the speed work is what breaks me if anything but I realise it's necessary. With that and strength work it is a tricky balance but the long steady run is by far the easiest component & what I find is the most beneficial. This is opposite to my training partners, who tell me if I'm not training for anything in the near future I don't need it. I do, however find the better my endurance, the better my speed workouts.
Arthur Lydiard really deserves more attention today. He kind of solved the problem of endurance training. Not much has been added since, like you said.
Eureka! Finally someone on UA-cam telling it like it is and keeping it real. Finding this one video speaking truth is worth the effort of mining the hundreds that don't.
Hi Sage, your video is pretty cool . As you asked us to give you tips for next contents , i would you to talk about hydration necessity . The opinion vary a lot even among specialists about when to hydrate and more importantly what to hydrate. I think the average advice is to hydrate only water to sub 60 min sessions and add some electrolytes and carbs if you so longer time and as u are talking about aerobic base training so talk about hydration if you agree to what i said and also how much volume of fluids, so the thirst dictates the amount of fluids or not. Strong hugs bro.
Sage, I just bought a Octane fitness Zero Runner. So I can add another run day to my training workout. From 2 runs a week to 3 runs a week. From 5 miles to 13 miles .so that’s a 20 mile run week. I got it to prevent any injuries. It’s a non-impact running machine.
My favorite Tuesday programming
I love the new painting on the wall!!!!
Great to see you back in good health. I am looking to get back into triathlon long distance after a long break due to injury and have been following the Norwegian triathletes whose run performance is outstanding [2:35 marathon] after 180km bike. What do you think about the Norwegian approach to training [running 21.1, 42km and 1500m] which seems to be going very easy on easy days and very specific intervals [double dose on the same day] at specific lactate levels on other days? I have used your approach in the past very successfully but it seems the Norwegians don't do much tempo work?
Something I struggle with is "running" technical downhills on trails. I’m in New England so we have lots of big rocks to run over 🤦🏼♀️😂
Yes! Our trails out here are brutal! So jealous of the west coast trail runners with butter smooth trails!
Oh yeah I can relate to that! Every year after racing up the MT. WA auto road I've "cooled down" by running down the trail....usually Tucks or Lion Head. The AT in general is super rocky and technical too.
Woohoo. Running mileage is the all time fav topic
great video!
All great stuff. You might feel like a broken record but the running community (mostly me) needs to be reminded that the basics are the basics for a reason and we need a really good reason to not adhere to them if we are looking to progress as athletes. There's a lot of noise out there.
I am on track to hit my first 100 km week ever, two weeks from today. I haven't had any breakthrough performances on the speed side of things but they are all poised to happen. My workout speeds have not sped up at all, they just keep getting longer and longer. Last week my planned tempo run has had me quite literally scared just thinking about "I'm about to run that pace for 10km?!?!" and I just crushed it. It has been the same story this whole year and all years prior anytime I strung together long consistent training periods. My mile PR came on the heels of a long well executed half marathon training block. A 6:01 mile on my birthday in 2018 to a 5:41 mile about 11 months later. Now, three years later, I'm getting the itch to test it again.
There is wisdom in history. Learn it and don't forget it.
Thanks for another great training talk, Sage! My question is a follow-up to today’s main message - building your base through consistency. Question: What are your key tactics or lessons on HOW to stay healthy so that you can maintain the critical consistency in your running to build that solid aerobic base?
Innovative repackaging is everything. Bring on the Sage Method !
TTT Question: I've purchased your BQ marathon training plan and have set my marathon goal pace off a recent half marathon race (1:27:47) and the VDOT calculator. How would one know if that goal marathon pace is too ambitious? If someone is capable of completing the weekly milage injury free yet can't always hit the paces with recommended effort on the workout days, should the goal pace be altered until one can consistently achieve the workouts? I've run a few marathons and have been running regularly over 50 miles a week for a few years.
Love the channel and the advice, you've been my go to information for years
No idea on Sage's plan but I think it's best to train for your current fitness (do a regular 5K / 10K time trial benchmark) than a dream time 16-24 weeks in the future
Awesome video!
Would love to hear your thoughts on diet/ veganism, supplements and stimulants for performance (caffeine, beta-alanine, creatine, AAKG), keeping your nerves on race day and long term goals/ the inevitable age-related decline, mental health and coming back from injuries.
curious on this as well - as well as supplements or things to look out for in blood work, how often to get blood work, as a plant based endurance athlete especially.
@@taylorlayton4508 Great questions. I've touched on the plant-based diet and supplement use a bit in this super old video from 9 years ago. Generally we get bloodwork done every 3-4 months through a sponsor (Athlete Blood Test). Generally if you are checking your iron, magnesium, B12, and getting a complete blood cell count that is pretty good. For iron it can be Ferritin test plus a total iron stores and % saturation. For a CBC "complete blood cell count" you're looking at red blood cell formation and other general aspects of health (esp if going up to high altitude). It can also be good to get hormone levels checked (Testosterone, Thyroid etc) from time to time. I really don't see it as a "vegan specific" thing but an "all endurance athlete" thing so besides things like B12 or Vitamin D or Iron I'd say you don't have to monitor anything too specific if you have a balanced diet and feel good while you're running/training in general. ua-cam.com/video/-aN7wvR1TxM/v-deo.html
Future training talks - Senior running 60+ any hints / tips / research into how to maintain running fitness / form and how to avoid injury? As the body is starting to decline how do we stay injury free? Joints creak, we lose flexibility and connective tissues lose their elasticity. Have you helped train people in this age group, what advice would you give?
I second that, I'm in my fifties and can run around 30km per week fine, I'd love to do more mileage but I start getting aches and pains when I get nearer 40k per week. Don't want to risk long term injury.
What do you think a 30 year old know about running as a 60 year old?
@@williambun1337 Look after your knees!
As a 54 year old, I would say two things: strength training and lower expectations/slower pace.
Doing a couch to 100k(beaverhead) this year and as I'm pushing 60 mile weeks now, the biggest thing holding me back is perpetually being hungry and tired.
On your couch to 100k, are you consistently adding more miles/kilometers every week?
@@Repulsive_100 I sort of stair stepped it up through 3 week progressions with a rest week in between. Now that I understand how this works a bit better I will really focus in on quality long runs, possibly even dropping down to 3 or 4 run weeks, but still hit higher mileage as I set my sights on a 100 miler next year. I plan my runs for time on feet rather than a set mileage as well. 1hr=short, easy; 2hr=midweek,tempo; 5/2.5hr, weekend b2b long runs. Effort and number of runs are based on how much my body is hating/tolerating me.
How do you factor in added elevation when considering overall weekly volume? If I run 60 miles with 10k vert in a week, how many flat miles is that equivalent to?
Another way to put it: How much elevation should I add in a week as I ramp up training? How much added elevation, plus some mileage, would be a risk regarding the 10% "rule"?
Training for a mountainous run. Maybe I should just consider time on feet.
It does depend on how much up hill and downhill you are doing. Just up hill on the treadmile is different.
Frank Horwill's 3 zone system was quite innovative but agree, not much differs from Lydiard
6:35
well, we don't have 1, 2 3 hours a day to run, but we do have 1, 2 3 hours to watch tiktok videos. 🤣
Good video Sage, good having these reminder videos, one thing I’ve been thinking about lately is, I see a lot of running you tube channels talk about weights gym work are a big help for runners. That maybe true, but I think everyone is different, I’ve found if you are running fairly high milage say hilly trails, that’s good strength work on its own, plus I just don’t like gym workouts weights. I really enjoy all kinds of runs on the trails, tempo, long runs etc, gym work & weights are just not fun, if I’m putting in good hard workouts on the trails, I’d rather do soothing like swimming or cycling is just more fun, 😀 but I haven’t been near a swimming pool in 2 years because of Covid, think I’ve lost a important
Aspect of my health & fitness plan from not doing regular swimming, I would like to do some gym work but can’t because I see absolutely no fun in it haha thanks Sage 👊🏼
Well, in my opinion, gym sessions help one stay injury free. Beause you can focus on muscles that are certainly required when running but are not properly trained by running per se. Perhaps a good example is the infamous IT band and the muslces connected to it. If you've ever had an ITB syndrome, you know what I'm talking about.
@@RaoBlackWellizedArman yep that sounds totally right, pretty sure most top runners do gym weights training, I try to do 2 sessions a week but only using 10k - 15k bar bell, yeah I think if ya can do it & make it part of your routine, good stuff, me personally think I can get better results from swimming & biking, if it’s something ya can enjoy doing tend to do more & feel more refreshed when it’s time to get back into doing hard tempo & long runs, I just feel like if I try to do weights it’s like it’s to much time focusing on myself, my body my muscles & my mind says na that’s enough haha but when I do swimming or biking the mind is happily away with the fairies haha having fun 😀
Good comparison to cycling since it goes to show that the time cap isn't really that high. Running is arguably something that many people could make time for. Even at 100 miles per week and 7:00/mile that's only about 11 training hours
Talk about training in summer heat! I feel I'm getting fit
I'd like to hear about training in heat & humid conditions. My heart rate for the same pace keeps increasing. I've been training using the same structure for several months (65-75 miles/week), but taking off about 5-10s min/mile every 4 weeks for each workout. I had impressive results until it started getting hot, and for the past 6 weeks, my fitness is moving in the wrong direction. Also, my garmin app is telling me my training load is too high but I don't feel that sore or overworked.
@@paulkolodziej5033 what Garmin watch do you use to record your workouts? My Garmin fenix 6 has a heat acclimation feature that accounts for heat/humidity in training. It might be that your watch is just measuring your effort based on heart rate and sees you decreasing over time in that aspect and may be making false readings about your fitness.
did we ever get to number of miles per week? and how do you increase personally? assuming you also do speed work, tempo runs, etc. Two a days? Longer long runs? And how do you arrive at an appropriate # of miles for one's self?
(side note question: what other type of runs do you include weekly, or monthly?)
Would you ever do a video on your thoughts on minamilist running shoes? Please and thank you!!!
Not sure if he likes minimalist shoes. Hoka doesn't have anything relatively close to minimalist. I personally love them and think they're extremely beneficial. I also love cushioned shoes and use different shoes for different purposes!
Nothing comes close to actual barefoot the calf strength you get from it it’s crazy
Hi Sage,
I’ve only been taking my running seriously for the past 12 months. I have built up mileage to 45-50 miles per week. I have only ever run singles and due to time constraints, I am planning on doing doubles and moving up to 55 miles per week. Will running 55 miles as doubles be more or less effective at building up aerobically than staying at 50 miles per week as singles? My 12 mile long run on the weekend would not be broken up as a double. (As a note, I am only training for 5k’s and am currently at 18:30.) Thanks!
i’ve had one coach tell me strength training is beneficial, and also read that it’s useless because of the law of specificity and we build strength by running. I’d love to hear your thoughts on weight lifting and strength training!
I can only assume that those who say strength training is useless have no background in sports science. The benefit of strength training for running has been proven scientifically again and again.
- If some muscles aren't active even though they should be, they don't get stronger by just running. Some need to be "woken up" by strength exercises.
- Every muscle and joint will thank you if it's moved through its whole range of motion for a change.
- Doing thousands of repetitions (=steps) is awfully inefficient for building strength. You can get more strength with much less time by using a higher weight or more difficult exercises.
- when you're in a caloric deficiet, your muscles can be broken down and turned into fuel. You gotta offset this by inducing muscle growth.
- Fast twitch muscle cells are usually less involved during normal slow runs but are needed on longer runs after your slow twich muscle fibers ran out of energy. It's much easier on the body to train the ft muscle cells in the gym than running 2+h.
- It's much easier to build the strength endurance you need for running after you've developped strength.
well it's certainly not uselsss. But I think social media makes it a bit "overrated" for a distance runner (compared to aerobic base building). The real value is to prevent injury (it can improve your form/running economy as well). The details really matter though (form, types of lifts, frequency, reps etc.)
Clearly whoever wrote its useless is not of an advancing age. As you age your muscles lose strength and after menopause the tendons become brittle. If I hadn't followed my physios advice years ago and introduced strength I would not be still running marathons at 59. My only regret is I didn't introduce it sooner. It would almost certainly have prevented the issues I have now.
@@kerricappy4890 Oh boy, I have brittle tendons to look forward to??
I did a Training Talk on this about 1 year ago. You can see the video here on "weights/strength" for distance runners: ua-cam.com/video/02hMqbBNtp8/v-deo.html
Very informative. What would be your take on running distance vs. time. For example, I'm a slow runner and if I do one long run per week that's 2 hours in which I only cover 10-11 miles, and say another runner can cover something like 18 miles in that same timeframe. Would it be more beneficial to keep the Long run at 2 hours or attempt that same 18 miles distance which would take additional 45 minutes to > an hour? I wonder this because it's common to measure training by miles per week. Would it be better to measure training by total time per week for a runner like me?
After recovering from a nasty case of osteitis pubis about 18 months ago I got a good run of mileage and form including racing two trail marathons, but at the end of an 8 week road block having done more road running, speed work and long tempos, DNF'd the half with my groin area all gummed up, tight and sore again. My coach wants me to train almost entirely on the trails but thinks I can still jump into some road races. I'm a bit dubious about how i'll go performance wise without a lot of road running, but if I can stay healthy, mileage and longevity might trump the specificity I suppose. Any tips on getting the most out of trail training when your true love is road running? PS I live at sea level and can't do crazy mountain vert or train at elevation!
I started weightlifting in the gym again doing squats with free weights twice a week trying to balance this with my running and also thinking that this would increase my running speed and prevent injuries. I injured my hamstring muscle this past saturday while running. I had to stop and had to limp back to my car.
What is the best way to balance the increased strength in my quads with my hamstring muscles? I am assming the injury is partly due to a strength imbalance. What is best way to rehab my hamstring? It is very sore and I can not run at this time. Thank you.
I want to increase my marathon training mileage from 40-60 miles a week to 55-75 miles. Do have any advice for doubling? I want to do more milage in preparation for the NYC marathon.
Hey Sage, I am about to complete my first marathon (aiming for sub 2:50). My HM PR is 1:21. I’m 26, and only started running consistently in the last few years (have been doing sports my entire life). How quickly did your marathons drop to your PR, and could I shoot for an OTQ in 3-5 years? Obviously would take it step by step, but is that something you have seen/heard of? Would love to hear you talk about lifetime miles, and the overall trajectory of your running career, and how you have identified your strengths and areas of growth throughout the years.
I am in exactly the same place as you (1:21 HM). I've started to make running my No.1 priority in life and I'm also curious where it'll take me. But I'm okay with not knowing it because I enjoy the process so much :) next goal is a sub 17min 5k.
@@Emil-yd1ge nice work mate! Keep after it and stay healthy! Good luck! I’m sure you will hit all your goals in time, and any setback will be an excellent learning opportunity!
There’s magic in the miles as they say
What's your opinion on "training your dark side" by Richard Diaz.
Great video - very interesting! But where did you film these runs? Looks gorgeous 😊
Hardergrat interlaken to Brienzer-Rothorn in swizerland
@@LikeIt713 Thank you! Absolutely stunning. I’ve got to go there soon. But I know: It won’t look NEARLY as great with me running there 😂
Can long brisk walks in a hilly area and pushing a 7 month old baby work to build a higher aerobic base? I’m training for the peachtree road race. I don’t normally run more than 4.5 miles. I’ll run 6 or 7 once a week.
Would you have any recommendations on how you can still put in mileage while working full-time with stress?
I’m all for base building but I find what gets me at my fittest are longer progressive tempos/steady etc. running easy in between speed only gets me so far annoyingly
I developed severe ADS from Skimo racing and training( without a coach). I got to a point where a 2-3hr race with an avg HR above 90% max was normal for me...my LT was basically over 90% of max HR. I thought I was "racing hard" and it was supposed to be like that. well I finally got a coach and did some testing like AeT and drift tests. wow. my Aerobic engine was so undertrained because all I was using was my anaerobic engine. I am now 1 month in to volume at AeT or Z1. its seems so counterintuitive that going slow will make you fast. I have to trust the decades of research and my coach. but to fix the ADS problem, its all about going slow.
May I ask... what is ADS?
@@MNP208 Aerobic Deficiency Syndrome
@@etapepartners Ah, thank you.
Every week i try to beat the pace it is good or not by running agants the pace
Hey coach.
I'm training for a 10k. How many miles a week do you suggest? I'm currently around 30 miles a week for over one year. Thanks
Still consider having longer bike rides in your training 2-3 hour every few weeks and on occasion longer for 4 or 5 hours this is such an aerobic booster.
Still be careful this puts a lot of load on the quads so keep it easy.
Can I build aerobic base with slow interval training 🙏🙏🙏
TTT Question: What about the term ‘junk miles’ can you truly run too slow or is this a myth?
Does anyone know where the clips of him running on the mountain are located?
What are your top tips for avoiding injury/overtraining when building to that higher base (eg doubling to that 60mi/100k base mentioned in the video)?
Also curious to hear from anyone doing high mileage: what does that kind of week look like?
Edit: thanks for the responses, interesting to see.
I do roughly this. Speed is sprinkled in to some days.
M: no running, but easy cycle or gym
T: ~15 km
W: ~11 km
T: ~16 km
F: ~12km
S: 30-35km
S: ~15km
For most of 2021, I ran about 65kms a week. Took a break from running from the beginning of September for the rest of the year.
I started again late December / Early January (2022). 15km in my first week. I added around 10% volume every week. Some weeks staying on the same mileage back-to-back before moving up. All by feel.
I've just reached 100km a week. I havent had any injuries and my body seems to be coping with the increase. I think its mostly due to the gradual increase, keeping easy runs easy, and not doing any anaerobic training.
Here's a break down of my current week (should end around 105km)
Monday - Easy/Recovery7.5km
Tuesday (Double)
Morning - Tempo 15km
Late afternoon - Easy 3km
Wednesday - Easy/Steady 20km
Thursday - Easy/Recovery 7.5km
Friday (Double)
Morning - Tempo 15km
Late afternoon - Easy 3km
Saturday - Easy/Recovery 7.5km
Sunday - Steady 27km
My goal is to build to 130kms a week over the next 14 or so weeks. I'll simply increase each session by 5-10% weekly. Building for 3 weeks in a row, and reducing every 4th week to around 85kms before picking up again.
my week looks similar to the above ones. A long run 20 miles+ on weekend (trails). 2 or 3 days that are about 8-12 miles, easy. 1 day that might be 8 or 9 miles with speed. Another day that might be super easy, like 5 miles.
I get ~65 mpw without doubles. Run 6 days a week, one long run, one interval, the rest easy. I add some cross training on a few of those days (easy bike or jump rope) and try to get at least 20-30 minutes strength 2x/week. Sometimes fartlek or hill repeats sprinkled throughout
Obviously keep the intensity low. And build over a period of many months if you have not yet run close to your weekly goal mileage. Ideally can be done during an off-season i.e summer for HS athletes where you are not forced to race each week and can dedicate your training to that build with no disruptions. The more you run consistent higher mileage the more your body will adapt and be able to add intensity on top of it. The type of workouts depend on where you are in the season. Maybe one workout as you're building is just a "pushed long run" or easy run "pushed the hills". Eventually when you're in really good shape and near peak fitness you might do 2 hard sessions something like 3-5 x mile at 5k or faster and then later in the week a 3mi tempo + 4-6x 200m fast. Or maybe it's even harder than that. But get your mileage up where you want it first.
Suggested week:
Mon Easy mileage. 8-10mi
Tues Workout. W/ Wu & Cd. Total:8-10mi
Weds Easy Mileage. 8-10mi
Thurs Easy Mileage. 8-10mi
Fri Workout. W/ Wu & Cd. Total 8-10mi
Sat Long Run. 12-14
Sun: Rest. No run or up to 4miles
Total: 52-68miles
I keep my workouts spaced far apart allowing more recovery in between so I know I can make each hard. Your weeks will always change based on so many factors. If you stay consistent through periodization you'll be all set.
@@ryanlafrance57 yeah i should have added it took me a while--many months since coming back from a long break-- to get up to this mileage, as well as used to running 6 times per week. don't rush it.
10% rule is only true to a point - you can increase weekly mileage by 10% sometimes, but might need a few weeks at the same mileage, especially if you are feeling some injuries.
Hi Sage, I have quick question about the shoes. What kind of the trial shoes you preffer ? I mean waterproof (eg. GoreTex) or "standard" one ? Thank You for all your videos and advices 👍
generally regular ones. GoreTex is nice in the snow or with water crossings and a rainy day though.
Just got a new coach : it seems I am doing much speed work and less volume… don’t know whether to commit or not 😅
Running creates a lot of muscle imbalances which need to be addressed to prevent injury. The posterior muscles of the leg are for propulsion, and are generally stronger and tighter than the anterior group. Example: hamstrings are tighter and stronger than the quads, unless you run steep downhills a lot. Therefore, hamstring stretching and quad strengthening are necessary...
true. regular weighted lunges makes a massive difference
What trail is that around 5:30 in the video?
Hey sage is there a longer video of the ridge running in this video?
yeah it's from the "Hardergrat" line video Sandi and I did: ua-cam.com/video/1RsXGBpDTJQ/v-deo.html
@@Vo2maxProductions thanks heaps. Great footage!
what lake is that? I want to go to there
when building milage, do you recommend first running on more days with fewer miles or fewer days with longer runs?
more days with fewer miles. For example instead of running 3-4 days a week you start running 5 days a week (but that extra day can start being very slow and short). You're going for a higher weekly total.
@@Vo2maxProductions thanks!!
Where are you for this run?
Whenever I see a Sage video I remember when I was pretty new runner, maybe 5 or 6 years back, I bought a training plan and then in a week or two it was updated... I wrote an email asking if I could get the new version considering I just bought the old one but never got an answer. Maybe they didn't read it, didn't get it, or just didn't care and it doesn't even matter now it's just it is the single thing that comes to my mind every time I see Sage.
hey sorry to hear this! There's a chance your email to our customer service (if you had the right contact back then) got lost in the mix! Generally the workouts and structure aren't changed a whole lot between a "newer versions" of a plan update as it's usually more of a graphic update. Feel free to reach out to our customer service and we can look up what plan you got. Thanks for your support!
I do most of my running at zone 2 and basically following the 80/20 rule 80% running at zone 2 and 20% is all speed work or hill repeats. I do core work but nothing crazy . Hot yoga helps a ton for me I just don't buy everything they say it does but I use it for heat training and to stretch and core work . You try doing a 30 second plank when it's 115 degrees 😝👍😎💪.
Q: which race predictors are the most accurate ? (Crplot, tanda, my Watch, vdot?)
VDOT. but even then if you don't train specifically or higher mileage for a marathon your 5k/10km and half times likely won't match up. On the other hand race predictors don't take your genetics into account. You could be a "natural marathoner" and have a better conversion at longer distances. More often than not though, people usually have better 5k/10k/half times and they might be "natural sprinters" or better at shorter distances
@@Vo2maxProductions thank you! I start the Higher Running BQ plan June 20th for Chicago marathon. I’ll have to do a 5k or 10k time trial the week before to extract VDOT score and training paces etc… love the channel btw. Thanks for taking time to respond
Shoe running stores?
How do you recommend to maintain oral hygiene on long runs? Fuelling with gels and electrolyte drinks bathes the teeth in sugar again and again - but I have never seen anyone stop to brush their teeth. 😄
I've also wondered about this. The only thing I can think of doing is after eating/drinking something sugary, is taking a drink of plain water and giving it a good slosh around the mouth, but that's only going to have limited benefit, but better than nothing.
I think the danger is during a 100 mile event. At this point bring 1 or 2 disposable toothbrushes.
I try to drink down my energy gel in one gulp. Also, swish plain water around in you mouth.
Brushing teeth after sugar never a good idea as it can damage the enamel. Rinsing with water better. Also a lot of these drinks contain citric acid or other acids - I’d be more worried about that than the sugar.
Flogging 😉
for some reason the links to your instagram and facebook profiles in the video description are not working. Perhaps you'd like to fix them
thanks for letting me now! Updated now!
There's an interesting parallel-analogue in the world of weight-resistance training for muscle growth: Research has shown little difference in results for low-weight-high-rep vs high-weight-low-rep. The thing about doing low intensity (low weight's analog) is that you have to do it long-enough (enough reps) that it's an overload, above your running (statistically-speaking) average. If the product of intensity X duration isn't an overload, then you haven't done any training, and you might call it a "recovery" session, or it might be viewed as a maintenance session...question would then be whether a lot of those "recovery" sessions we do are just junk miles, eh?
Why are you lifting weights if not to gain strength through hypertrophy? I’m confused.
@@pearljam_1 I'm not lifting weights, but just pointing out that weight lifting with low weight-high reps can give strength and hypertophy, the weight-lifter's goal just as lower intensity-power (analog of lower weights for weight-lifters) longer duration, i.e. slower and longer running can give increases in running/endurance sport performance at higher intensity-racing conditions (analog of weight-lifters' strength and hypertrophy). Of course, the runner-endurance athlete also must do training (about 20% of total time) in higher intensity zones, and there aren't many weightlifters who would have the time-patience to do the number of reps needed at low weight to match the training load-stimulus they get from higher weights at lower reps.
@@Avianthro ah so you are saying a runner should progressively overload even in the 80% low intensity band just as a high rep lifter would to expect gains. The lifter’s goal of an increase in 1 rep max is sort of like the runner’s race? And further, just running 20 miles a week for weeks on end is like lifting a 20 pound weight for the same number of reps for weeks on end..?
@@pearljam_1 Yes, that's what I'm saying. As I'm pretty sure you already understand, training is progressive overload with sufficient recovery between overload sessions. So, if you run a session that's not an overload, you're not training, but only maintaining, and much of the time what folks call "recovery" sessions, non-overload sessions between overload sessions are just junk miles.
Overloads can be done at low intensity, medium, or high. The load for a session is basic physics: the time integral of power which is equal to energy expended. For the runner, power is a close-enough-to-linear function of speed and slope since aerodynamics don't have much impact on running power needed, unless there's a strong wind of course.
The main reasons runners should do most (~80%) of sessions at low-medium intensity-power is to minimize risk of injury/burnout and to allow for better development of the fat-burning metabolic system...running for a longer time at lower intensity where fat-burning is the primary energy source means we can get a little bit higher load on that system than we could by running at higher intensity even though at higher intensity, the fat-burning system is also active, and maybe even at a higher level though a lower percentage of total power...we're just not able to get the time integral up quite as high on that system at higher intensities because we can't stay at the higher intensity long enough to do so, and because we are risking injury due to the higher stresses on our ligaments, tendons, and bones...nonlinear physiological stresses.
BTW...My own belief nowadays is that medium intensity running, aka "sweet spot" is the best way to train if you want to get the most out of a limited amount of weekly training time.
Good luck (!) with your training or your maintaining...If you're already satisfied with your fitness level, nothing wrong with that.
@@Avianthro makes a lot of sense. Great post. Thanks.
Can't You overtrain Your heart with huge mileage? I started to run 100-120 Km weeks and I didn't improve. I went to lab and was told, that my heart chambers are getting too big and walls too thick.
That’s interesting. What happened after that? I’m aiming at 100 km per week maybe next year or so; currently doing about 60. Did they give you any advice as to how to approach that sort of kilometerage.
@@PM-gf1nj I dropped back to 70-100km range and run PB's.
@@ebayer1980
That’s cool to hear! Congrats 👍🏻
Do you run at an intense level often? I heard previously that easy miles increases heart size, but harder work increases the thickness of the walls.
@@Stevenc1984 Yes, twice a week I run hard repeats.
TTT Q: Dear Sage, I’d appreciate any advice on best workouts to help with maintaining marathon pace… My last marathon i strategized well early on and did not go too fast, but I kept my goal pace for only 16 miles and gradually declined after that -in my build up I did 5x20 miles long runs and for 7 weeks maintained 62 miles (100 km) per week… My last 20 mile run I did very easily at 8 minute pace, yet couldn’t maintain 7’30” pace for 26.2… Race course may have been more hilly compared to my training routes - could that be the reason why I ended up slowing down?
Thank you!!
Volume is KING!!
My mileage is around 200 per week. On car
I think it’s very age and training age dependent. Past a certain age, high mileage becomes a recipe for overuse injuries.
And why do you think that? Just a hunch?
@@pearljam_1 Based on studying the training logs of 10s of thousands of runners, actually.
@@el_arte Well high mileage might just be exposing underlying deficiencies in nutrition or strength. One could also say shoveling snow past a certain age is a recipe for heart attacks…. I think we all know other variables are involved here.
Gerry Lindgren
My mileage limit is always my shins... -_-
Those views........
My work is great for running but I keep getting injured :(
change your diet
do gym
Hi! I recently run a marathon in 04:14 with many smalls high and downhills around a forest. My next race is in 18 weeks, do you think I could go for 03:45 or is it too ambitious? How much could I (or anyone) improve from race to race? Thanks for your great content!
Hard to say. Maybe you didn't give your body enough time to recover but you didn't mention how you feeling, in my 2 cents you will likely get injured training this soon, let me know if I'm correct
I rested almost 2 weeks already going for some easy runs mostly. I’m feeling well so far and never that an injury so far (cross fingers)
Oh its possible to overtrain your cardio system!! 😅😅
100km a week to only get sub 3h marathon is a joke 😂
Everyone is different 100km in a whole wk is only around 7 1/2-10hrs of running so unless you're extremely fast yes youll have to put some hrs in. Ive met many runners who can run 16-17min 5k yet cant break 3hrs... enough comfortable paced Aerobic Running is usually the missing glue.
Nope, I 100% disagree with this as it depends on the person. I've done a lot of aerobic base over the last 10 years and haven't seen any significant gains after about the first 4-5 years. I thought going from 30mi-60mi/week would make a difference in my 5k times but it didn't.
I have a sprint background/genetic makeup (college was 200m-400m and a bit of 800m). The 800m is where I would fade and I didn't have raw talent for the 1500/mile. I think that if you have more slow-twitch muscles (most elite distance runners have these) then aerobic base gains can help your half marathon and marathon. Anything below half marathon I just don't see it. I could be wrong, but not too many sprinters have gone as hard as I have at distance running (and triathlons).
I def fall in the side of shorter running improves my longer running and I've experimented a lot to find this true. Longer stuff just burns me out. Again - I think it's genetic.
The problem I have with this advice, while it's applicable to most runners, it also gives a bad examples to the weirdo outlier sprinters (like me) who attempt to use their fast twitch bodies to run long distance.
High volume isn’t underrated. There are African countries that have several runners who can smoke the best American marathoners. Africans run most of their miles fast and high quality, this is why they dominate distance running and will continue to beat Americans who don’t understand how elite conditioning works.
You can’t tell me I’m wrong, the facts are that runners who run most of their miles fast and high quality are the greatest runners on the planet, end of discussion.
This is why the US has been irrelevant in long distance running for decades.