Hey Outdoor adventure training good video! I was gonna ask your opinion i have been running for 6-7 years now, and last year i decided i was gonna go full blow into easy zone 2 training and mostly treadmill training summer bec i been stuck on same half marathon since nov 2021 1 hour 44 min, and stuck on same full marathon time since 2019. I did zone 2 training treadmill atleast 5 days week including strength training squats and bench press 5 sets 5. And for most part it seem to help, but then came october 2023 my half marathon and i was on pace to beat 1 44 but race day it ended up being 72 degrees and 100 percent humidity.......and i ended up running slower than my half in october of 2022. I ended up doing 1 49....i live in myrtle beach SC and weather is unpredictable here and as bigger runner 5,9 190 i struggle in humid conditions. But what makes it crazy is I ran my fastest half and time when i was running only 3 times week, in 2021 and 2022. When i ran mostly 12-15 milers in zone 3-4 in my training. Example the summer of 2022 i was running my long runs zone 3-4 and getting in quality miles bec i was only running 3 times week with rest days. I feel like my pace was better only running 3-4 times week vs 5-6. Now when i try run 5-6 days week i feel burned out get shin splitz and my pace is slower. Do you think i need to go back only running 3-4 times week with zone 3-4 longruns and more quality miles? and strength training? also do u think lifts like bench press 5x5 and squats 5x5 as runner can slow u down in the half marathon and full? I was way faster in my runs even in summer in 2022 when i was running 3 times week. But i always hear its better run 5-6 times week zone 2. But honestly feel like ever since i have stopped zone 3-4 running it has hurt my ability to run at higher heart rate for long runs in heat and weather. Any tips on how i can blast past my plateau of 1 44? should i try start doing my long runs in summer mornings outside at 830-850 paces more often get use lactic buildup?
Hey there! Thanks for watching the video and sharing your experience-great to hear about your dedication to improving your running times! It sounds like you've been experimenting with different training approaches, and it's clear that you’ve put a lot of effort into both your running and strength training. Given your situation, here are a few thoughts: Running Frequency and Intensity: It's important to find a balance that works for you. While running 5-6 times a week at Zone 2 can be beneficial for building aerobic base, it's not the only approach. Since you mentioned feeling faster and less burned out when running 3-4 times a week with more intense sessions (Zone 3-4), it might be worth revisiting that strategy. Quality miles can sometimes outweigh quantity, especially if you're prone to burnout and injuries like shin splints. Strength Training: Strength training is crucial for runners, but the type and volume matter. Squats and bench presses are great, but heavy lifting (like 5x5) could be contributing to muscle fatigue, especially if not balanced well with your running. You might benefit from lighter weights with higher reps, focusing on endurance and muscle stability, particularly for your legs and core. Heat and Humidity: Training in heat and humidity can significantly impact your performance, as you've experienced. Acclimatization is key. Gradually exposing yourself to running in these conditions can help your body adapt. Consider doing some of your long runs outside in the mornings to get used to the climate. Personalization: Every runner is different. Some thrive on higher mileage, while others perform better with fewer, more intense runs. It sounds like your body might respond better to fewer running days with higher intensity. To break past your plateau, consider: Mixing Intensities: Combine your previous approach with some of the Zone 2 training. Maybe do 1-2 high-intensity runs and 2-3 easy runs per week. Adjusting Strength Workouts: Lighten the load on strength training, focusing on endurance and stability rather than pure strength. Heat Acclimatization: Gradually introduce more runs in hot and humid conditions to help your body adapt. Lastly, always listen to your body. If you feel burned out or experience pain, adjust your training accordingly. Good luck, and keep pushing forward! If you have more questions, feel free to reach out.
Oh ok thank you outdoor adventure on advice! So you think I need stop doing 5 sets 5? U don’t think reps of 10-12 lighter weight bulk me up? I normally do 225-265 5x5 on bench squats . What should I use to do lighter weights? Dumbbell presses? Goblet squats ? You thinking the heavy weight might be putting more oxygen demand to my upper body limiting my oxygen for running? I did hear lighter weights help put more oxygen in blood. How should I set my workouts lifting lighter ? I’m use to doing mostly compound movements lower reps
Perfectly explained! Liked and subscribed. A couple of questions. 1) Does this 70/30$% aerobic/anaerobic rule applies to tennis? 2) Do minutes from different zones add up across trainings? For instance, I enter all zones during my tennis training. Can I sum up those minutes from tennis sessions or I need to do purely aerobic trainings and keep them separately form anaerobic? Thanks for your content!
Thank you so much for your support and great questions! Tennis Training: The 70/30% aerobic/anaerobic split can definitely apply to tennis, especially considering the nature of the sport, which requires both endurance (to maintain a high level of play throughout a match) and bursts of intense activity (like sprinting to the net or making a powerful serve). Adjusting the exact ratio might depend on your current fitness level and specific goals, but it’s a solid foundation for building both stamina and speed. Tracking Training Across Sessions: Absolutely, you can sum up the minutes from different zones across all your training sessions, including tennis. The key is to look at your weekly or monthly training load holistically. Whether it's tennis, conditioning workouts, or specific zone training, all contribute to your overall fitness profile. Just make sure to track the time you spend in each zone during your sessions to get an accurate picture of your training balance. I hope this helps clarify your queries! Keep up the great work, and don’t hesitate to reach out if you have more questions or need specific advice on tailoring your training for tennis. Keep hitting those courts and training smart! 🎾🫀
![Дон ДОН, Алаудинов и СБЕЖАВШИЕ из под Курска ахматовцы 😁 [Пародия]](http://i.ytimg.com/vi/dEfCf5IK26Q/mqdefault.jpg)
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Hey Outdoor adventure training good video! I was gonna ask your opinion i have been running for 6-7 years now, and last year i decided i was gonna go full blow into easy zone 2 training and mostly treadmill training summer bec i been stuck on same half marathon since nov 2021 1 hour 44 min, and stuck on same full marathon time since 2019. I did zone 2 training treadmill atleast 5 days week including strength training squats and bench press 5 sets 5. And for most part it seem to help, but then came october 2023 my half marathon and i was on pace to beat 1 44 but race day it ended up being 72 degrees and 100 percent humidity.......and i ended up running slower than my half in october of 2022. I ended up doing 1 49....i live in myrtle beach SC and weather is unpredictable here and as bigger runner 5,9 190 i struggle in humid conditions. But what makes it crazy is I ran my fastest half and time when i was running only 3 times week, in 2021 and 2022. When i ran mostly 12-15 milers in zone 3-4 in my training. Example the summer of 2022 i was running my long runs zone 3-4 and getting in quality miles bec i was only running 3 times week with rest days. I feel like my pace was better only running 3-4 times week vs 5-6. Now when i try run 5-6 days week i feel burned out get shin splitz and my pace is slower. Do you think i need to go back only running 3-4 times week with zone 3-4 longruns and more quality miles? and strength training? also do u think lifts like bench press 5x5 and squats 5x5 as runner can slow u down in the half marathon and full? I was way faster in my runs even in summer in 2022 when i was running 3 times week. But i always hear its better run 5-6 times week zone 2. But honestly feel like ever since i have stopped zone 3-4 running it has hurt my ability to run at higher heart rate for long runs in heat and weather. Any tips on how i can blast past my plateau of 1 44? should i try start doing my long runs in summer mornings outside at 830-850 paces more often get use lactic buildup?
Hey there! Thanks for watching the video and sharing your experience-great to hear about your dedication to improving your running times!
It sounds like you've been experimenting with different training approaches, and it's clear that you’ve put a lot of effort into both your running and strength training.
Given your situation, here are a few thoughts:
Running Frequency and Intensity: It's important to find a balance that works for you. While running 5-6 times a week at Zone 2 can be beneficial for building aerobic base, it's not the only approach. Since you mentioned feeling faster and less burned out when running 3-4 times a week with more intense sessions (Zone 3-4), it might be worth revisiting that strategy. Quality miles can sometimes outweigh quantity, especially if you're prone to burnout and injuries like shin splints.
Strength Training: Strength training is crucial for runners, but the type and volume matter. Squats and bench presses are great, but heavy lifting (like 5x5) could be contributing to muscle fatigue, especially if not balanced well with your running. You might benefit from lighter weights with higher reps, focusing on endurance and muscle stability, particularly for your legs and core.
Heat and Humidity: Training in heat and humidity can significantly impact your performance, as you've experienced. Acclimatization is key. Gradually exposing yourself to running in these conditions can help your body adapt. Consider doing some of your long runs outside in the mornings to get used to the climate.
Personalization: Every runner is different. Some thrive on higher mileage, while others perform better with fewer, more intense runs. It sounds like your body might respond better to fewer running days with higher intensity.
To break past your plateau, consider:
Mixing Intensities: Combine your previous approach with some of the Zone 2 training. Maybe do 1-2 high-intensity runs and 2-3 easy runs per week.
Adjusting Strength Workouts: Lighten the load on strength training, focusing on endurance and stability rather than pure strength.
Heat Acclimatization: Gradually introduce more runs in hot and humid conditions to help your body adapt.
Lastly, always listen to your body. If you feel burned out or experience pain, adjust your training accordingly.
Good luck, and keep pushing forward! If you have more questions, feel free to reach out.
Oh ok thank you outdoor adventure on advice! So you think I need stop doing 5 sets 5? U don’t think reps of 10-12 lighter weight bulk me up? I normally do 225-265 5x5 on bench squats . What should I use to do lighter weights? Dumbbell presses? Goblet squats ? You thinking the heavy weight might be putting more oxygen demand to my upper body limiting my oxygen for running? I did hear lighter weights help put more oxygen in blood. How should I set my workouts lifting lighter ? I’m use to doing mostly compound movements lower reps
Perfectly explained! Liked and subscribed. A couple of questions. 1) Does this 70/30$% aerobic/anaerobic rule applies to tennis? 2) Do minutes from different zones add up across trainings? For instance, I enter all zones during my tennis training. Can I sum up those minutes from tennis sessions or I need to do purely aerobic trainings and keep them separately form anaerobic? Thanks for your content!
Thank you so much for your support and great questions!
Tennis Training: The 70/30% aerobic/anaerobic split can definitely apply to tennis, especially considering the nature of the sport, which requires both endurance (to maintain a high level of play throughout a match) and bursts of intense activity (like sprinting to the net or making a powerful serve). Adjusting the exact ratio might depend on your current fitness level and specific goals, but it’s a solid foundation for building both stamina and speed.
Tracking Training Across Sessions: Absolutely, you can sum up the minutes from different zones across all your training sessions, including tennis. The key is to look at your weekly or monthly training load holistically. Whether it's tennis, conditioning workouts, or specific zone training, all contribute to your overall fitness profile. Just make sure to track the time you spend in each zone during your sessions to get an accurate picture of your training balance.
I hope this helps clarify your queries! Keep up the great work, and don’t hesitate to reach out if you have more questions or need specific advice on tailoring your training for tennis. Keep hitting those courts and training smart! 🎾🫀
@@outdooradventuretraining thanks for your reply! Looking forward to new videos!
Great explanation on all of the zones. I will say though, Whoop strap > Garmin, Apple Watch, etc.