Great video. I read Bartolo Colon's book and he talks about walking up and down hills as a kid in the Dominican Republic which built his legs and made him a dominant pitcher. I applied that knowledge when I wanted to lose weight. There is a steep hill in my town and I would walk up and down it for three to four miles a day. Once I got comfortable enough I started running it. Eighty pound later, I'm a firm believer in hill training and running in general.
Great video Sage, as usual! Just too add my two cents - we don't always have to walk back down between repeats. I get bored super-easy, so I do these repeats on a longer hill. Sprint a minute, keep hiking slowly up a while till my heart rate is back to where I want it, then sprint again, etc, all the way to the top. That way we can turn sprint repeats into a longer run, get a bit more scenery, and avoid boredom. And you get a lovely long downhill to enjoy at the end of it! :)
Great video! I have plenty of hills to practice on! The Seattle area is loaded with some good ones. I’m definitely going to put hill repeats into my training!
I've completed multiple OCR races ranging from 15k to 31 miles. One course I have failed 3 times is Killington Vermont. My issue is how do I train hills when I don't have any near me. The last time I tried Vermont it was over 9k of elevation gain within the first 15 miles. Uhh, getting older and this is the one course on my bucket list. I'm definitely interested in personal training.
Hey Sage great video, I’m 54 now started running when I was 44 have done a lot of hill walking before I started running, mainly stick To hills & bush running, 2015 my best pb for 5km was 20min & 2016 best half marathon is 1.31.49 one question I want to ask you is, could I improve my 5km time by adding one session a week of 10x 30sec hill repeats I do around 45km a week building mileage up slowly, don’t like the idea of track work at all, look funny some old dude running around running tracks..haha I cross train few times a week with swim & easy bike ride, thanks for any help Sage
hopefully Sage replies. I would start with fewer repeats, maybe 5x30. Ease into it, think long slow progression or whatever Bryon Powell's 1st book was called. Good on you for slowly building your mileage. Happy trails!
Nathan Augustine thanks Nathan, yeah pretty much learnt the hard way, after going flat out fast as I could 2016 half Marathon kept on training without rest & started getting injury’s, starting to come better this year, last half marathon April did a flat coarse through pine forest got 1.38.00 Yeah so have learnt recently through sages videos & help from you tubers to build up slow mileage, at first it didn’t make sense to me, I thought higher mileage meant more chance of getting injured, I still think 50 - 60km is probably plenty for my age group, swimming & biking help, thanks Nathan
Flyleaf Plot hi I’m 54 now did the 5km in 20min 2015 I was 51 years old then, is ok felt like I could do better with the right running plan & diet, I’ve been running for about ten years but only started entering one 5km event a year 2011 did it in 23min 2012 did it in 21min 2014 & 2015, Did 5km in 20min, I’ve always run only 3 times a week in the morning before breakfast 10km per days where we live is a hilly bush track run up there, Two days easy pace & one day faster pace to build up speed, 2016 started running half marathons, slowly starting to build up mileage only this year 15km 3 times a week & hour bike ride & 30min swim Wednesday & Friday, really believe in lemon juice with water before any run seems to help & only other thing I do is veg juice few times a week with carrot beetroot, apple celery turmeric ginger kale 👍
Here's a question for a future training talk/grab-bag/ask me anything vid! How does "outside aid" get handled in races? There were a few instances recently where it came up: a top runner at Hardrock was DQ'd and at the Loon Mountain race people went to help Kasie Enman get up near the finish. Can runners help each other out but not spectators?
Thanks Sage for this nice video. Do you have any tips on how to use strength in your toes while trail running? This might sound weird, but I run a lot of trails in the Swiss alps and there is a broad variety of terrains (dirt, grass, rocks, snow, gravely, mud), which seem to lend thenselves to differential applications of pressure in feet and toes. It sometimes feels more 'right' to use toes as a backup to not spraying your ankles for example (on irregular rocks) - aslo depends on down- or uphill. But I don’t have a systematic approach to it. Do you?
Hi, very nice video. I am doing these kind of intervals already, but i am always wondering how high my HR can go before becoming "too much". on a short-repeat (30 sec to 1 min) do you recommend to "hit the wall" meaning close to 100% HRmax, or is it always better to keep some margin? in general is there any benefit to push to HR max? grazie
Hello Sage, is there a formula for maximum average heart rate as a function of duration of exercise and instantaneous max heart rate? For instance one can maybe sustain 98% of max HR for 15 minutes, then what is the potentially sustainable percentage for a 12 or 15 hour run? Thank you.
Hi Sage, Thanks for all the tips! Could you go over some foot, ankle, leg exercises that you do or just suggest for injury prevention? Hoping to start up a good daily routine to help keep my feet strong and resist injury. Thinking band or body weight exercises I can do while resting at home or at work. Also, do you have a certain type of shoe you wear for everyday life outside of your workouts (and is there a reason you chose those shoes?) Thanks!!
Awesome! Thanks! What are your thoughts on reps that ho both uphill and back downhill and then rest for trail racing where obviously you need to run up but also need to get back down steep rocky technical slopes?
I’m on my first proper year of running after getting injured and having no clue ... I’m 31 this week always been active but never ran other than football... I stopped doing any speed work (other than surges) as realised I wasn’t ready and I’ve been slowly building a base . I’m at 60k a week now and one thing I’ve added is a lot of hills in my longer runs and a session once a week where I have a 320m hill that has a 4% grade and a good surface . I’m upto 6 reps with a walk down recovery (3-4mins) Im averaging around 1min15-1min 30 on the hill. Is this a good workout I’m thinking of getting to about 8-10 reps. . . By then end I’m pretty wiped and notice my hips are sore after ...
You have the information of all the RUclips channel s about running. Keep it up I thank you for all the questions that you have answered for me over the last few years. Your audio could use some work. (Song selection 😝)
Is there any point in doing low intensity base training (60% - 70% MHR) up big, steep hills? I have a 3km route with 600m vert right behind me, am I wasting my time doing base training by fast hiking up it?
Hi Sage, I have a few questions about your running plans. Do you offer custom service/built plans? I am having an issue breaking 20min for a 5k. I always lose a lot of energy after 1.5 miles. PR 21:13 March. I've run 21min over 5 times last year and once this year. Any help would be great. Thanks Derek.
Do you have any videos on hill grades? It’s a bit confusing when percent and degrees are interchanged. Is there a good method for gaging the percent grade? Thanks!
Hey Sage, I cant get my cadence up, its 148 overall. Some bursts get 180 to 200+ but I cant sustain. I cut stride length. I am 6.2ft so tall guy, and lean, 170lbs.
Hi Sage, thanks for another great video. I have a question regarding the difference between a 'hill repeats' workout and hills on an easy or long run. I don't do specific hill workouts as most of my runs inherently involve a significant element of hillwork because I live in a hilly area (training for a sub 1:15 HM). Climbs on my long runs are up to 4 km in length and 500 m elevation gain. Is the key difference the intensity, and would someone in a hilly area still benefit from including hill repeats in their programme? Cheers
Nice! I would like to ask if you should continue doing your regular leg strength exercises during the week when doing this hill repeat training or skip it? ]
Stephen Scarlatos you can definitely do leg strength in the gym during the same week, just try to space the ME (muscular endurance) training and strength several days apart. Also I wouldn’t do a max strength session (5-6 reps to failure) on hill repeat week. Better do lower weights and, say, 10 reps per set as not to burn out your legs.
Hey man ,I am 52 did 8 miles in 1hr 14 not been outside last 6 months ,is it realistic to bring this down to 1 hr ,pretty hilly ,I actually enjoy the hill work (when I am finished)I am trying to run marathon under 4 hrs when I am 60 yrs ,is this realistic,I have been pretty consistent with training for last 2 years ,been up to 17 miles
Sitting with no A/C and I'm sweating beads of sweat. Yeah, it would be good if I were able to climb all the hills in a 100 miler ultra marathon in the mountains. Instead of hiking and crawling up the hills. This is what I learned to do in an ultra from a ultra running clinic ad: 1. eat hay, and possibly apples or carrots. 2. if you see a stream, swim in it. 3. walk slowly.
What goes beyond 3 minute reps? What am I targeting when going uphill 20-30 minutes at, or rigth below lactate threashold HR (= tempo effort = 88-90% maxHR) and what energy systems do I target at 8-10 x 3 mins? thanks a lot! ;)
you can also target lactate threshold...but it is more getting into the realm of "Vo2max" with hill rep intervals in the 3-min range. So the higher intensity spikes generate higher levels of lactate/lactic acid (you cross the threshold) and you could go anaerobic a bit with your energy systems. It depends on how you manipulate the recovery and exactly how hard you push on each hill effort.
look for 'couch to 5k' or 'couch to half marathon' plans and stick to it. First few weeks are going to be tough, but after that you will enjoy it :) Good luck
treadmill or bridges or flights of stairs? Yes, you can up the Reps and lower the intensity (do a continuous run/up down almost...or do Hill Sprints and a slow walk back down)
Praise Hill Jesus! My hip flexors do not like me going up hills for some reason. Currently dealing with tightness/soreness from only doing low hill runs. Not sure how to overcome that.
check out some of our stretches (like Sandi's core routine) and do things like reverse planks, lunges and hip flexor stretches. Work on firing the glutes for more power while running uphill.
Milomia Yes absolutely. I don't personally change the incline mid rep however between workouts you could. I like to make it event specific so for XC or road I like 10K pace at 4-6% and for mountain training 8-15% at a slower speed. I would recommend doing 3-4 week blocks before drastically changing things. E.g 8x2mins at 10mph with the first week at 4%, second week at 5% etc etc. The good thing about the treadmill is that you can easily monitor progress and have fun with it. As long as you're working hard and progressively adding speed or incline you will see good results. Good luck and let me know if any of these help you out!
Check out plant based. Incorporate them more. Great for physical and mental energy. The more color your plates have, the more nutrients you're eating; thus more energy. There is much more to this argument. You can look it up yourself or ask me and I'll try
that can be a very complex question and hard to answer without more context. When I was in school my goals were grades. Learning should be the goal...as well as problem solving and thinking critically though. Popularity can come with success....however in high school and below kids can be very fickle and" trends" that occur with the masses/crowds don't necessarily align with our personal values ...which can be okay...but can also make things hard. I was painfully shy in school. Instead of being named "most athletic" I was basically named the "class nerd." Some things change over time though. Very generally I'd say part of school and growing up is finding yourself, your passions and how you can contribute to the world/society...and that can take time and be an evolving process.
for the record I believe Trump did not win the popular vote though (just stating facts here...not that "fake news"). Most Americans (that voted) did not vote for him. You could say that "Money is Power" though..however our most precious commodity is Time
joseph kennedy Like sage said time is the most valuable commodity. Budget your time according to what is most important for you, don't become an antisocial shut in, like me, in exchange for good grades or sport performance. If you cannot budget your time effectively to train,study and live at this age you are in for shock as you get more responsibilities and each aspect needs more time. Otherwise you can pick two: relationships, sport, academics. You should be able to handle two without much trouble.
greetings sage, that is a beautiful background to shoot!!! By the way your theme song , is it "i am running down the tree?" or "iam running down the trail?" cos i think i heard like a eeee at the end, idk it bothers me everytime i watch
I'd say it would depend on your consistency with these drills :], the more you do them or the longer you do them (adding them in everyweek for example for a certain amount of time) will impact your gains from this type of training
I wasn't clear enough :) What I was intending to ask is: I have a race 10 days from now, so I wanted to know how much time needs to pass before body benefits from some training. (I heard that only after 2 weeks there are actual physical benefits from some training)
Not very often. I've seen maybe 2 rattlesnakes on the trails around Boulder in the last 6 years. They usually only like certain areas down low at certain times. However, I told our intern Trevor (filming) to be careful on this trail (we were looking for snakes!) and I for sure would not run off into the grass (off trail) on this hill! I've seen 2 bull snakes as well (not harmful but quite large and they look like rattlesnakes....sometimes they try to do a fake "rattle" A lot of times you will hear a rattlesnake rattle before you actually see them (they really don't want you to step on them and they don't want to have to bite you!)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
So glad you invested in a microphone!! Makes a world of difference!
thanks to the Patreon supporters!
Great video.
I read Bartolo Colon's book and he talks about walking up and down hills as a kid in the Dominican Republic which built his legs and made him a dominant pitcher.
I applied that knowledge when I wanted to lose weight. There is a steep hill in my town and I would walk up and down it for three to four miles a day. Once I got comfortable enough I started running it. Eighty pound later, I'm a firm believer in hill training and running in general.
Great video Sage, as usual! Just too add my two cents - we don't always have to walk back down between repeats. I get bored super-easy, so I do these repeats on a longer hill. Sprint a minute, keep hiking slowly up a while till my heart rate is back to where I want it, then sprint again, etc, all the way to the top. That way we can turn sprint repeats into a longer run, get a bit more scenery, and avoid boredom. And you get a lovely long downhill to enjoy at the end of it! :)
good point - I assume a lot of people don't have a hill that long though!
That is one way to do it!
Yes I have ,good method
Good advice! Even with a structured plan it's important to have some variety to keep things interesting!
Hills are my enemies but I know they’re good at helping me get better as a runner!
Great video! I have plenty of hills to practice on! The Seattle area is loaded with some good ones. I’m definitely going to put hill repeats into my training!
Thanks for the tips on hill repeats. Much appreciated.
Glad to see you back on here. I was starting to worry something had happened!!! Great job to both you and Sandi!
Thanks. This was helpful. I’m doing a 25k trail run with a lot of elevation gain and I want to be ready.
I've completed multiple OCR races ranging from 15k to 31 miles. One course I have failed 3 times is Killington Vermont. My issue is how do I train hills when I don't have any near me. The last time I tried Vermont it was over 9k of elevation gain within the first 15 miles. Uhh, getting older and this is the one course on my bucket list. I'm definitely interested in personal training.
Really useful info many thanks
Nice quick advice! Thanks for the vid yo
I used to run that hill in Boulder it’s a great one.
Hey Sage great video, I’m 54 now started running when I was 44 have done a lot of hill walking before I started running, mainly stick
To hills & bush running, 2015 my best pb for 5km was 20min & 2016 best half marathon is 1.31.49 one question I want to ask you is, could I improve my 5km time by adding one session a week of 10x 30sec hill repeats I do around 45km a week building mileage up slowly, don’t like the idea of track work at all, look funny some old dude running around running tracks..haha I cross train few times a week with swim & easy bike ride, thanks for any help Sage
+Reece You are the flash! One point three one minutes to do a half marathon!!! How can I get that fast?
Tuesdays Runner haha one hour 31 minutes is meant to be 👍
hopefully Sage replies. I would start with fewer repeats, maybe 5x30. Ease into it, think long slow progression or whatever Bryon Powell's 1st book was called. Good on you for slowly building your mileage. Happy trails!
Nathan Augustine thanks Nathan, yeah pretty much learnt the hard way, after going flat out fast as I could 2016 half Marathon kept on training without rest & started getting injury’s, starting to come better this year, last half marathon April did a flat coarse through pine forest got 1.38.00
Yeah so have learnt recently through sages videos & help from you tubers to build up slow mileage, at first it didn’t make sense to me, I thought higher mileage meant more chance of getting injured, I still think 50 - 60km is probably plenty for my age group, swimming & biking help, thanks Nathan
Flyleaf Plot hi I’m 54 now did the 5km in 20min 2015 I was 51 years old then, is ok felt like I could do better with the right running plan & diet,
I’ve been running for about ten years but only started entering one 5km event a year 2011 did it in 23min 2012 did it in 21min 2014 & 2015, Did 5km in 20min, I’ve always run only 3 times a week in the morning before breakfast 10km per days where we live is a hilly bush track run up there,
Two days easy pace & one day faster pace to build up speed, 2016 started running half marathons, slowly starting to build up mileage only this year 15km 3 times a week & hour bike ride & 30min swim Wednesday & Friday, really believe in lemon juice with water before any run seems to help & only other thing I do is veg juice few times a week with carrot beetroot, apple celery turmeric ginger kale 👍
Here's a question for a future training talk/grab-bag/ask me anything vid! How does "outside aid" get handled in races? There were a few instances recently where it came up: a top runner at Hardrock was DQ'd and at the Loon Mountain race people went to help Kasie Enman get up near the finish. Can runners help each other out but not spectators?
Thanks Sage for this nice video. Do you have any tips on how to use strength in your toes while trail running? This might sound weird, but I run a lot of trails in the Swiss alps and there is a broad variety of terrains (dirt, grass, rocks, snow, gravely, mud), which seem to lend thenselves to differential applications of pressure in feet and toes. It sometimes feels more 'right' to use toes as a backup to not spraying your ankles for example (on irregular rocks) - aslo depends on down- or uphill. But I don’t have a systematic approach to it. Do you?
Nice production quality. The lav mic really helps step it up a notch
Such a beautiful background.
Hi, very nice video. I am doing these kind of intervals already, but i am always wondering how high my HR can go before becoming "too much". on a short-repeat (30 sec to 1 min) do you recommend to "hit the wall" meaning close to 100% HRmax, or is it always better to keep some margin? in general is there any benefit to push to HR max? grazie
This is very pertinent to my interests.
Hello Sage, is there a formula for maximum average heart rate as a function of duration of exercise and instantaneous max heart rate? For instance one can maybe sustain 98% of max HR for 15 minutes, then what is the potentially sustainable percentage for a 12 or 15 hour run? Thank you.
Hi Sage, Thanks for all the tips! Could you go over some foot, ankle, leg exercises that you do or just suggest for injury prevention? Hoping to start up a good daily routine to help keep my feet strong and resist injury. Thinking band or body weight exercises I can do while resting at home or at work. Also, do you have a certain type of shoe you wear for everyday life outside of your workouts (and is there a reason you chose those shoes?) Thanks!!
What if I can't find hill in my place.. will running on stairs okay?
Awesome! Thanks! What are your thoughts on reps that ho both uphill and back downhill and then rest for trail racing where obviously you need to run up but also need to get back down steep rocky technical slopes?
Thx Sage that was very good!!
I’m on my first proper year of running after getting injured and having no clue ... I’m 31 this week always been active but never ran other than football... I stopped doing any speed work (other than surges) as realised I wasn’t ready and I’ve been slowly building a base .
I’m at 60k a week now and one thing I’ve added is a lot of hills in my longer runs and a session once a week where I have a 320m hill that has a 4% grade and a good surface . I’m upto 6 reps with a walk down recovery (3-4mins) Im averaging around 1min15-1min 30 on the hill.
Is this a good workout I’m thinking of getting to about 8-10 reps. . .
By then end I’m pretty wiped and notice my hips are sore after ...
You have the information of all the RUclips channel s about running. Keep it up I thank you for all the questions that you have answered for me over the last few years. Your audio could use some work. (Song selection 😝)
Agree with everything you said except if you don’t like Tom Petty something must be wrong!
Great approaches! Thank you.
I can listen to you the whole day sage always making sense
Any running form video about uphill and downhill road running?
Is there any point in doing low intensity base training (60% - 70% MHR) up big, steep hills? I have a 3km route with 600m vert right behind me, am I wasting my time doing base training by fast hiking up it?
What is the body actually doing when you become breathless while running up hill. Is it insufficient lung capacity that’s the cause?
Hi Sage, I have a few questions about your running plans. Do you offer custom service/built plans? I am having an issue breaking 20min for a 5k. I always lose a lot of energy after 1.5 miles. PR 21:13 March. I've run 21min over 5 times last year and once this year. Any help would be great. Thanks Derek.
Do you have any videos on hill grades? It’s a bit confusing when percent and degrees are interchanged. Is there a good method for gaging the percent grade? Thanks!
hi Sage how about some stairs workouts ?
great advice! thanks for sharing Sage!
Will this improve my lungs and asthma????
Just saw that you ran the big sur half marathon. When are you coming back to Monterey??
is a 250ish hill that takes about a minute up × 10 - 15 reps every week or every other week beneficial for a hs runner?
Thanks a lot - really useful video!
Can we do this everyday ? Should we rest ?
Hey Sage, I cant get my cadence up, its 148 overall. Some bursts get 180 to 200+ but I cant sustain. I cut stride length. I am 6.2ft so tall guy, and lean, 170lbs.
Hi Sage, thanks for another great video. I have a question regarding the difference between a 'hill repeats' workout and hills on an easy or long run. I don't do specific hill workouts as most of my runs inherently involve a significant element of hillwork because I live in a hilly area (training for a sub 1:15 HM). Climbs on my long runs are up to 4 km in length and 500 m elevation gain. Is the key difference the intensity, and would someone in a hilly area still benefit from including hill repeats in their programme? Cheers
That area looks unbelievable
Nice! I would like to ask if you should continue doing your regular leg strength exercises during the week when doing this hill repeat training or skip it?
]
Stephen Scarlatos you can definitely do leg strength in the gym during the same week, just try to space the ME (muscular endurance) training and strength several days apart. Also I wouldn’t do a max strength session (5-6 reps to failure) on hill repeat week. Better do lower weights and, say, 10 reps per set as not to burn out your legs.
Hey man ,I am 52 did 8 miles in 1hr 14 not been outside last 6 months ,is it realistic to bring this down to 1 hr ,pretty hilly ,I actually enjoy the hill work (when I am finished)I am trying to run marathon under 4 hrs when I am 60 yrs ,is this realistic,I have been pretty consistent with training for last 2 years ,been up to 17 miles
Do you have workout plan for hills ?
what cadence do you recommend for these type of hillclimb sessions?
How to kick back legs to butt when running
Sitting with no A/C and I'm sweating beads of sweat. Yeah, it would be good if I were able to climb all the hills in a 100 miler ultra marathon in the mountains. Instead of hiking and crawling up the hills. This is what I learned to do in an ultra from a ultra running clinic ad: 1. eat hay, and possibly apples or carrots. 2. if you see a stream, swim in it. 3. walk slowly.
What goes beyond 3 minute reps?
What am I targeting when going uphill 20-30 minutes at, or rigth below lactate threashold HR (= tempo effort = 88-90% maxHR) and what energy systems do I target at 8-10 x 3 mins?
thanks a lot! ;)
you can also target lactate threshold...but it is more getting into the realm of "Vo2max" with hill rep intervals in the 3-min range. So the higher intensity spikes generate higher levels of lactate/lactic acid (you cross the threshold) and you could go
anaerobic a bit with your energy systems. It depends on how you manipulate the recovery and exactly how hard you push on each hill effort.
Vo2maxProductions thank you for being helpful as always ;)
Thanks Sage. Is this all you would do that day? I tend feel like I did not do enough when I do 6-10 30 sec repeats.
Run with weights??
Osip Channel I have been thinking of getting a weighted vest.
Is running up hill easier on the shin bones?
I want this t-shirt hoka one but in the site there are only shoes😒
where i live there’s a lot of hills is it okay for me to run everyday with hills or should i do it once a week?
If i wanna get into running but am not in the "best" shape where should I begin?
look for 'couch to 5k' or 'couch to half marathon' plans and stick to it. First few weeks are going to be tough, but after that you will enjoy it :) Good luck
Jog walk. Build up mileage slowly.
Fossile Mobs thank you will check that out!!
Where I live there's no hills that are going to take 20+seconds long should I just up the reps?
treadmill or bridges or flights of stairs? Yes, you can up the Reps and lower the intensity (do a continuous run/up down almost...or do Hill Sprints and a slow walk back down)
Thank you
Haha where I live you can't run on an even track for more than 20+ seconds
Praise Hill Jesus!
My hip flexors do not like me going up hills for some reason. Currently dealing with tightness/soreness from only doing low hill runs. Not sure how to overcome that.
check out some of our stretches (like Sandi's core routine) and do things like reverse planks, lunges and hip flexor stretches. Work on firing the glutes for more power while running uphill.
Thanks! I meant to ask, if it's not too much trouble - what Hoka's do you wear for running on trails?
Heard that "She tried firing her glutes...but they were still there!"
Hellllll yeahhh!!!🎉🎉🔥🔥
Hey Sage...great vid. I'm not a big treadmill guy but would these workouts translate well on a TM with a 5-10% incline??
Milomia I personally do a hill treadmill session once a week. 8x2mins with 2 rest of 16x1mins with 1 rest is a good start.
Hey MD...thanks. Do you vary the incline???
Milomia Yes absolutely. I don't personally change the incline mid rep however between workouts you could. I like to make it event specific so for XC or road I like 10K pace at 4-6% and for mountain training 8-15% at a slower speed. I would recommend doing 3-4 week blocks before drastically changing things. E.g 8x2mins at 10mph with the first week at 4%, second week at 5% etc etc. The good thing about the treadmill is that you can easily monitor progress and have fun with it. As long as you're working hard and progressively adding speed or incline you will see good results. Good luck and let me know if any of these help you out!
Great stuff...thanks
My calves can typically only handle incline repeats every two weeks so I alternate with speedwork the other week.
You get sore? Look into changing your diet to recover faster
Osip Channel anything in particular? It's not doms but they'll tear with too much effort
Check out plant based. Incorporate them more. Great for physical and mental energy. The more color your plates have, the more nutrients you're eating; thus more energy. There is much more to this argument. You can look it up yourself or ask me and I'll try
Osip Channel ok thanks, i appreciate the health benefits of plants but meat tastes good. I can't live without umami.. and mushrooms only go so far 😘
@@ironmantooltime meat is not bad for u don't worry
Great informative vid as always thanks Sage!
Hell to butt improve workout tell me please
How do I keep goal oriented with the pressure of grades and popularity at school
Being popular is all that matters. You don't need a brain or ability. Just be popular and you can be President.
that can be a very complex question and hard to answer without more context. When I was in school my goals were grades. Learning should be the goal...as well as problem solving and thinking critically though. Popularity can come with success....however in high school and below kids can be very fickle and" trends" that occur with the masses/crowds don't necessarily align with our personal values ...which can be okay...but can also make things hard. I was painfully shy in school. Instead of being named "most athletic" I was basically named the "class nerd." Some things change over time though. Very generally I'd say part of school and growing up is finding yourself, your passions and how you can contribute to the world/society...and that can take time and be an evolving process.
for the record I believe Trump did not win the popular vote though (just stating facts here...not that "fake news"). Most Americans (that voted) did not vote for him. You could say that "Money is Power" though..however our most precious commodity is Time
joseph kennedy pick one lol.
joseph kennedy Like sage said time is the most valuable commodity. Budget your time according to what is most important for you, don't become an antisocial shut in, like me, in exchange for good grades or sport performance. If you cannot budget your time effectively to train,study and live at this age you are in for shock as you get more responsibilities and each aspect needs more time. Otherwise you can pick two: relationships, sport, academics. You should be able to handle two without much trouble.
greetings sage, that is a beautiful background to shoot!!! By the way your theme song , is it "i am running down the tree?" or "iam running down the trail?" cos i think i heard like a eeee at the end, idk it bothers me everytime i watch
well I can't sing very well but: "running down a dreeeeam"
Isn’t it proud Mary?
Hey Sage, one question: how long until body benefits from hill repeats training?
I'd say it would depend on your consistency with these drills :], the more you do them or the longer you do them (adding them in everyweek for example for a certain amount of time) will impact your gains from this type of training
I wasn't clear enough :)
What I was intending to ask is: I have a race 10 days from now, so I wanted to know how much time needs to pass before body benefits from some training. (I heard that only after 2 weeks there are actual physical benefits from some training)
What state and nature area has all those hills?
Boulder, CO
You run for utmb?
How often do you come in contact with snakes?
Not very often. I've seen maybe 2 rattlesnakes on the trails around Boulder in the last 6 years. They usually only like certain areas down low at certain times. However, I told our intern Trevor (filming) to be careful on this trail (we were looking for snakes!) and I for sure would not run off into the grass (off trail) on this hill! I've seen 2 bull snakes as well (not harmful but quite large and they look like rattlesnakes....sometimes they try to do a fake "rattle" A lot of times you will hear a rattlesnake rattle before you actually see them (they really don't want you to step on them and they don't want to have to bite you!)
Vo2maxProductions wow, that's quite rare! Especially for how many miles you put on trails. Makes me worry less.
Just in time! Tuesdays are hill days for me!
Puking is important if you want to be a champion.
Living in the Netherlands with absolutely no hills around here 😐
FormulaFlash any high rise buildings with stairs you can run up?
Frodo Baggins I think he might get kicked out of the building
Treadmill...
Frodo Baggins nah i live in a village with 500 residents and nearest town of 10 km has only 10000
Jim O'Connor unfortunately don't have the money, and even if I did I wouldn't spend it on that
Hills crushed my times by like 50 seconds
Can't believe the government built a highrise there.
🇧🇷✌
I love hills, but DESPISE downhills.
I love the long, gradual declines because you can really get rolling on those.
Next up'; How to breathe. hahaha