Endurance: Run Farther, Faster, More Easily - Sport Science: Running
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- Опубліковано 25 сер 2024
- No matter what distance you are training for, no matter what your goal is...all runners need one thing -- ENDURANCE. How endurance training increases your ability to resist and recover from fatigue.
Check it out on Knowledge and Performance. For more articles and videos on the science of running visit us at www.tsn.ca/running
Once I heard the music I thought this was going to be some dumb video but pretty much everything said here was exactly on point and very accurate.
+Dovekie interesting points ,if anyone else wants to discover best marathon training program try Niposcu Complete Running Adviser (Have a quick look on google cant remember the place now ) ? Ive heard some super things about it and my brother in law got great success with it.
this boy just told people to run harder in a really scientific way
+BoxOfCherios DEAD XD
LMAOO 😂😂
This is the first video I've seen that actually answered all of the biomechanical questions I had, regarding how the body adapts to increase it's endurance capabilities. Thank you
the 50/65% heart rate thing is buffling: with a max rate of 187bpm, the running rate should be between 95/115... you can barely walk within that range
Been training my endurance for the past 3 weeks and improved alot.
But i didnt know about that iron and vitamin c was important, thank you.
Will probably eat an orange and some liverpate before and after each run now.
Improve indurance via LSD, eh? Sounds like a train I could hop on
+Jason Fehr Not Lysergic Acid Diethylamide xD. Long Slow Distance Running.
I thought the same too 😂 Take LSD
Helen Zhang well if I hadn't been taking lsd I probably wouldn't have misspelled it tbh
Helen Zhang
you spelled "lol" wrong
Jason Fehr,
Easy tiger, easy
Great for beginners, just what i needed to get started.
Lovely video, with not 5000 tips, but clear pointers to get you running more confident!!!
Thank you for the tips on endurance training. I will make sure to keep them in mind....
work it harder, make it better, do it faster, makes us stronger
+Matthew TaZ Nice
+Matthew TaZ shut the fuck up
+eRuns Stfu
eRuns fite me m9
eRuns *Swings a left blow and uppercut*
Very well said.. Oxygen is the best tool for endurance! Proper breathing ang right amount of speed day by day will increase our body to run in a long period of time ! Thank you for this! #KeepRunning!
Running isn't really my thing but I need it for school lol my 2.4 km current timing is 12.05 minutes 15 years old, I was disappointed because I could've been the first in class and this guy ran passed me :| since then I've been really interested to run more so thanks for this video!
***** If you were in first with 12 minutes you're school must be in ohio. I run an 8 minute 2.4km
***** I'm a sprinter not a distance runner
I hope you got it 💚
Hey mom im gonna try LSD :D
lool
'o lord, what has this world come to promoting drugs to our kids' goes to flag video watches video. 'o, not the lsd i was thinking of'...
hey mom buy me some cocaine :D
Great video explaining all important points.
If you loved this running video you HAVE to see this! ua-cam.com/video/HLG_s9b2Uuw/v-deo.html
Thanks TSN, I had no idea you loved running so much...
Nice work , you explain this important issue in a very nice way . Keep on exploring , take care .
I tried this technique and LSD endurance training didn't work for me, I'm not sure if my times improved as my stopwatch was melting.
I'm just trying to get into shape and be as fit as reasonably possible for my Royal Navy Fitness Examination. I ran one mile in 10:47 running at 9 km/h but Royal Navy Candidates for my age area need to run 1.5 miles in 11:30. This video has actually helped me quite a lot and I managed to do 1.5 miles in 14:21. Just need to work a bit more on running faster to reach my target. Many thanks!
Oi, no offence but I'm 13 and I have to run 1.5 miles in 9 minutes 45 seconds for a high school soccer program.
That's because footballers need to be able to run at high speed to get to various areas of the pitch to intercept or receive the ball when it comes in. And there's no point in trying to boast about being able to run faster because at the end of the day at least we can run one and a half miles without stopping or giving up. :)
A girl at my school ran a mile in 5:55 and she's like 4.9 ft
I can run 2 miles in 12-14 mins
BTW I'm 12 and in cross counrty
Oh, so we just have to do LSD to get better at running?, Im down!
techniques in this vid helped me get five miles in half an hour for my 9th grade gym class! thanks alot! 😅
💚
wana run better? practice it...
Amazing video quality keep it up!
This is great stuff, I'll add them to my notes.
wow amazing video thanks 😱😱
Great information thanks!
Highly educational.
amazing video graphics & quality.
VERY helpful! Thanks!!
He was pretty accurate about lsd most marathoners run half marathon twice in week .
i don,t really run but we all need endurance lol
Nice to know this. Thanks!
so run to be able to run better
I would also like to try some LSD. Thanks for the tips.
Great information. Thanks!
why am I taking running tips from a man named wells
Well Harrison wells is very fast
Hahaha zoom
This is so cool
Thanks for a great video.
great vid ! thanks tsn tube
Whenever I feel like exercising, I lay on the sofa until that feeling goes away.
How to increase aerobic endurance and speed:
- run 200m with 100% effort for 7 sets
- rest 30 seconds between sets
- at the end of the training, go for a 400m very low intensity jog
There’s studies proving that this works far better than low intensity training.
Source please? Want to read
I'm training for the 1mile.😊
Great video! Loved it!
At 60 - 65 % of my max. HR I can't hear me breathing, that's effortless. On the other hand I can still easily converse at about 75 - 80 % of my max. HR.
Good sir🇮🇳
I can take some of the video clips used in this range 1.25-1.27sec marathons in it.
I will put the logo TSN Tube Chanel is a credit to this footage.
Always got 20/20 on all endurance test in physical education at school
How can you run at 50% of your max heart rate? For example, max HR 180 (for 40 year old person), 50% is 90. Sitting is 60 walking is 90. How can you run at 50% of your max HR?
Igor Rozanski its 120
Forget the % values given in this video. Running guru Jack Daniels talks of 65 - 79 % of max. HR for easy running which is conversational pace. Also forget about this rule of thumb formula how to calculate your max. HR (120 - age). E.g. I'm 59 years old and my real max. HR (tested by a sports physician) is 194, whereas according to that formula it should only be 161 (120 - 59)! This rule of thumb has been spread by media and the internet for decades now without any validation.
what are these heartrates? Im 17, my sitting heart rate is 50, my max is 190. So running at 50% would be 95, easily doable. Maybe this doesnt work for fat people but most people who run arent heavy anyway,fat people jusut cycle anyway
+Kevin Kevin 😂😂😂😂
The Agoge diet is probably the best diet for increasing muscle. I struggled for so long until I started following it.
Awesome video dude keep it up
why would anyone dislike this video
awesome graphics😍
Bruh this sounds soooo good
Put simply, the more you do, the more you can do.
i run 7 mile in 45 minutes just to get that runners high ! i love that endorphin feeling ! running clears your mind !
+trusmokka13perez ill die takes me 40 mins to 3 miles. I need to step it up
Dang, dude, that's awesome! Keep it up. For me, I start dieing at 1 mile lol
I’m obese to the point that I am immobile and bed ridden, but I signed up for a marathon NEXT WEEK. Is there a quick and easy way I can start training for this?
BillyDoesGames I know Im late but...
Yeah no, you can just try to walk it tho, at least it's something
Yeah, that's not happening. If you're immobile, there's NO WAY you'll be able to *walk* a marathon, let alone run one. Focus on losing several hundreds of pounds of fat before even thinking of signing up for a marathon.
What the hell..? So your immobile but you signed up to a marathon.. WHAT DO YOU EXPECT FROM YOUR BODY???
I am running 1500m in 6.23 minutes in school,but its still not enough!
Although i come first in practice there 3 kids i need to beat to come first
Look at the title. It says farther.FURTHER
Awesome ...can u help me for 1600 meters ...
I'm already really fast I just really need endurance
+Orange Ayden yep, I know the struggle. Shorts sprints: just fine, but I need to take a break after that. Running further/longer 1000m+ is getting really difficult for me sometimes.
Same
It works
i want to run more now
its a good video, but its too short
wow I was running my fastest in a mile track in a public park I can hear myself breath hard in the video it says that long slow distances run then I notices that I can do more and go beyond my limited
Iron and Vit C.....how good is natural coconut water?
Hmmm , Lsd sounds good!
ok so how long are we talking about? How long should our LSD be? 1 hr? 2 hours running at 50% VO2max?
All I learned from this is that my muscles look like beef jerky sticks
how many miles for endurance, if training for a 10K for example? twice that?
Uh, correction. You're body doesn't build new blood vessels. It builds new capillaries.
Capillary: any of the fine branching blood vessels that form a network between the arterioles and venules.
Josiah Ray Capillaries are much smaller than blood vessels. That is why I said that. Blood vessels are like the highways for blood in your body. Capillaries are like the exits and roads that branch off from the highway. They are not the same thing. What I just said may sound like your definition, but blood vessels are different from capillaries like different purposes (unless I've been misinformed). :)
Josiah Ray I just want the speaker of this video to be specific. Like, some people don't know what capillaries are and they might think that your body creates more blood vessels instead of the much smaller and different capillaries. Therefore, they will be misinformed. Plus, using the word capillary will cause people who don't know what it is to do research about it (unless they are lazy). It's better to be specific than general (most of the time).
And here is me, smoking and preparing for the half-marathon :(
So u saying do acid?, jk, I do this method that yr talking about, and it really works
Hiya. What foods are high in iron?
Clams, beef, potato.. And deeez nuts!
you could have just made 2:31 to 3:00 instead of wasting 3:13
I was thinking the same thing!
yoda Youedlst Ad revenue
Whats the song played in the intro?
Does eat within mean before or after the run sorry for the dumb question but thanks
after. if you eat before you re going to feel heavy. and the digestive system actually uses a lot of energy. its like refueling a car. of course you dont want to run on an empty stomach or a cold engine, so dont run right after waking up or without breakfast, but have the actual meal after the run .. if that makes any sense at all. i m german so my english might be a bit confusing ;D sorry
oh and also eating before it prevents you from breathing properly as the stomach is actually going to restrict your lungs
if you are trying to lose weight, don't eat at least 2hrs before running and 6hours after running. and if you do eat, don't eat any meat or eggs.
your wrong. You shoudl actually not eat before running so taht your body is low on sugar and uses fat instead. Learning to use fat isntead of sugar for energy is the single most important factor for running as you normmaly just have enough sugar for a half marathon stored btu enough fat for 40 marathons
Eat within 30 mins of run? Thats safe?
So do you inhale when your rynning? That is the way to keep your fast pace and whatever? 😮
+Equine Equestrianlover c8 ...inhale and use your belly.. don't breath sporadically.. keep a good breathing rhythm..
+EyeAmBatman xD I almost reported your comment, sorry ... tyyy
The Mitochondria is a bit wrong explained.. i mean i never heard him say 'cell'
anyone have any advice for someone with really weak ankles? In the past I sprained both and they have never been the same. My ankles make running very difficult but I really want to run more.
+Chantel Boudreau You might want to start by walking or jog-walking. Alternate days of longer distances at a slower pace and days of faster running. Keep your focus on very slowly increasing distance or speed to slowly develop the tendons and ligaments. If you feel too much pain, back off, but gradually over time, try to add some stress you can handle. You could also do some strength training like lifting weights. Another way to improve aerobic fitness but lessen the stress on your joints is to do something like swimming or biking, which are usually lower stress. Possibly something like yoga or stretching or some kind of massage or physical therapy might also help. Good luck.
Yes, thank you. I have been doing ankle stretches and all kinds of stretches and have noticed an increase in my run. I was really excited when my ankle was strong enough to even get some spring in my run. Getting there! :-)
WHAT SONG IS IN THE INTRO..?
I was doing it so much I was tripping on lsd
Need HELP admin.!!! TSN Tube
Hello i am Naveen (age 26, good heart health, 5'6'', 73 kgs.), i am from India i do 6 kms in 30 mins. In india, weather is not always stable,. We have 2 months of intense winter and unlike western countries, 6 months of harsh scorching summers, temperature always above 42 degree, even went on to 46-47 degrees, humidity at higher side. How to improve the stamina in this ever changing weather conditions with summers along with humidity and loo as dominant factor? We don't have leisure of low temperature all around the year. When i was becoming used too to winter suddenly summers arrived and now just adapting to this changing weather. I want to increase my stamina but i am rather spending the energy on adapting to ever increasing temperature and humidity. Also my city is one of the most polluted city of the word, perhaps in top 10. Kindly suggest.
Could anyone who has time give advice on my running videos? Any advice would be helpful, thanks!
Back then in my elementary days, during breaks, I'd run around the school grounds and after classes I'd still run. I really loved running and then high school came and there was less space for me to run, and it's just wrong if you'd do that since the school monitor would give you that filthy look. I mean.. Good grief, you're "mature" now. Now look, I got fatter and I have asthma attacksand ftwwwwwww
This music is to dramatic.....
I swear I see you in every second video!?
Clorox Bleach too*
Clorox Bleach You taste awesome :D
doing this for parkour
thought you couldnt eat and exercise
When i try to run a long distance, somewhere around 5 miles i get pain in lower back and have to stop.
Is that because of bad running technique or?
+Domagoj Puljic Could be, could also be a weak core.
+EyeAmBatman All good now, it was because I ran with heels on floor first.
Domagoj Puljic ouch!, yeah the dreaded heel striking, shin splints are a sure sign of it.. I had it for awhile myself when I started running the best thing I did to retrain my form was get a pair of minimalist running shoes... well happy running!
i thought this was a nike commercial at the beginning
Look over here ,I am over here
This year it was 18 days of runing..start from day 14 i run 10km witout bringing water or food..running time around 1:16 to 1:30... Is it okay with my routine?
if you run everyday it is definetly not okay. And if you run more then hour on lsd, then water is needed.
+Rozely Lindim Don't listen to Leonards. I know people that run half marathons every day and they're fine. My own cross country coach does this, and he's one of the best runners I know.
Hmm mybe depends of runner his/herself. Water needed of they really feel dehydrated.
+jwin_the_pro
yeah dude, you know people who run like 3+ years. he just begins
+Leonards Elksnis there is nothing wrong at all with running everyday
does endurance help with dancing thats expolsive
Yes. I've learned that distance running also helps your explosive-endurance. Much like running a mile as fast as you can, it'll help you be able to dance faster or play a game faster (like rugby for example.) just doing a bunch of explosive speed work all the time can really hurt you if you're not use to it. Using the long runs to strengthen your legs is a great asset to speed.
i thought i was watching an add when this shit played
It's pronounced "CAP-i-laries". Not "ca-PILL-aries"
We say caPILLaries in UK, Aus, NZ, SA, India, Hong Kong... (just not US).
Hii all runner mates
The 50-65% of max HR statistic is too low in my opinion for LSD run. My max is 190 and even a pace 1 minute slower per mile than my marathon pace is a tad almost 70% of my max. At that pace I could not only hold a conversation, I could probably sing opera. Did a 20 miler today at probably 80% max heart rate and we were carrying on a conversation the entire time. I like the "being able to talk" rule but % of max HR is a bogus figure.
Endurance exercise can cause permanent damage to your entire body, most importantly, your heart and your skeletal system. I am plagued by permanent injuries from 3 decades of endurance training. I hope others will practice moderation if they choose this type of activity.
My injuries have improved significantly since stopping endurance exercise and practicing healthier fitness activities. I didn't push myself as hard as many of my endurance athlete friends, most of which have their own slew of injuries.
Thanks, joe louden. I was going to start endurance running but after that thoughtful advice regarding endurance training injuries, I decided to stay in front of my computer to keep playing World of Warcraft and eating like an ambitious sumo wrestler. You're a life saver! Now I'll be safe forever.
redbloodkill 14 Or, you could try some moderation with all of your chosen activities and still be able to sumo wrestle injury-free?
I think your being over simplistic. Of course if your pushing yourself past your your limits on a day to day basis or if your over weight so you go "jogging" all the time you are going to cause problems. But you can simple push yourself regularly without causing heart and skeletal problems
LightAfterNight89105 Distance running injuries are epidemic. It's just part of being a long-distance runner. Large people have much higher joint injury incidence than lightweight, smaller people. "Form" has little to do with it compared to weight, running surfaces and footwear. The runners who never get injured are the exceptions that prove the rule.
Army
will this help in the beep test? Im in year 9 and last time i only got a 17
Yes it will. If you start to run for 20 minutes twice a week you'll see a massive improvement
uhmmmm 17??? thats like extremely fit unless our schools are doing it differently
Very differently. The OP is simply counting the number of times that he went back and forth, not the level that he got to using the standard shuttle run test procedure.
Naa i meant level 17 and shuttle 2
Forehead BoY Oh, so you're just lying. Cool.