Balancing strength and endurance training is a constant challenge for me. I am a firm believer that running should be part of a total fitness program though.
From an evolutionary standpoint running should be more primary than strength training. When it was time to eat or not be eaten, the lower body response wasn't to start squatting heavy rocks.
@@VileVanGogh running 100 yards from an attacking animal is much different than todays runners logging 20-50+ miles a week.. week after week, year after year.. running has a very high injury rate over the long term.
@@Idiotsincarshere I agree that running usually does inevitably beget some injury, but in my experience you recover and that particular injury usually never returns. You should read about the "endurance running hypothesis" which theorizes that the evolution of certain human characteristics can be explained as adaptations to long distance running. It is still a working theory, but it sounds convincing to me.
@The Fall of New Babylon i thought it was funny pal (: so much for this guy spreading negativity towards people? How do you this guy is fat and out of shape? Stop assuming.
This is not surprising when he mentions that he ran cross country in high school. They put in serious mileage (any kind of long distance track team in high school) so from an early age he built up his Aerobic base. When he joined the Army he basically did what's considered speed workouts with the repeats. THAT is why he's able to still do 6 min/miles at 225. Also he's not an ordinary 225, that's 225 muscles, not fat. The guy's fit. Kudos though.
I really enjoyed this video, thanks for making it. I'm a 64 year old man who has resurrected his running after "retiring" from it. I have a goal of running one mile in 7:30 and will test myself soon. About 5 years ago, I had a goal to do it in 6:00 and on my final test, I believe I ran 6:21. I've done 6:00 about 12-15 years ago. I'm doing as you said and am blessed that I'm able to chase my goal. Enjoy your youth and thank you for your service to our country. I served 1972-1975 in the Army too.
Jesus bro that is amazing you could littery make a person with that lost weight! You deserve a medal or something! Keep it up you inspirational son of Hercules
I’m around 254 pounds and I’m running a 7-7:30 mile. I’m training for a marathon as well. I attribute my ability to run long distances at a sustainably quick pace to consistent conditioning, lots of hiit workouts, strength and mental toughness. And I agree that if you want to get better at running you really need to get out there and pound the pavement
I'm right there with you man. 260 lb and I'm training to hit a 6 minute mile in the next couple weeks. Last time I ran all out I got a 6:50 that was a couple months of hard training back. Wish me luck.
I was running 2-3 miles everyday at 220lbs and on my 16th day in a row I fucked up my foot and now I’m gonna need surgery. I was starting to love running and now I can’t.
With respect to leg strengthening for running: After running on paved surfaces as training for road races for about 6 months, I started running off road on trails, grass, in forests etc... to train for some trail runs. The uneven terrain running not only taxed my core more as maintaining balance became more of an issue but in particular further strengthened my ankles and calves as the increased need for stabilization enhanced muscle recruitment in those areas. So when not working on VO2, mixing in some off road running might help with the leg strengthening. Also running through nature is a nice change of environment.
Also, if you're running high mileage it takes a lot of pounding off your legs! Running on pavement isn't the best for your legs and if you start putting in multiple 50+ mile weeks you could find yourself with a stress fracture! Trails and grass are great ways to still get miles in without the taxing on your legs!
@@sammyjfleisch4675 Definitely. I was doing 18:20 5k's when I was 27 in the military at 200lbs. 10 years later I had gotten back down to a 21:35 5k at 180lb but running on city streets and playing tennis and basketball several times per week my first cartilage tear a few months ago. Waited until knee was back to 90% and started light running on city streets. Stopped immediately. Running on dirt road and gravel mountains tracks seems to be totally fine so long as don't go crazy on distance or running downhill and back to 24:something 5k after a couple months zero running and very little cardio activity.
Great point, additionally to further strengthen your legs and feet minimal or barefoot running is recommended. Its taken some time myself to adapt to a minimal sole, but my arch is so strong now. I use Vivobarefoot....
Get it! Im doing my first Ironman in 3 months @ 190lbs and shooting for 11hrs... I am also prior service. Keep up the motivation! Awesome to see others pushing themselves!
When I was in The Corps (whose max PFT score requires a 3 mile run in under 18 minutes) I ran a 17:22 3 mile run...but that was a long time ago and I was only 18 at the time and at 5'11" I weighed about 165 lbs.
@Bob Donald That's an interesting comment as I started at LCB on my H.S. varsity football team and was the 2nd fastest player on the team...ran a 4.5 40 on grass in cleats. Didn't run cross country in H.S. so other then running as a kid had never done any real distance running before I got to Parris Island...they never told us how far they ran you (as I said the PFT involved a 3 mile run) but I know we ran some pretty long distances in Phase 3 of boot. When I got home I went on a measured 8 mile run in the dead of summer in central Fl., and made it with no problem. Anyway that's a long reply to your comment hopefully there is something you can use.
@Bob Donald I'm 62 and still weigh what I weighed when I left Paris Island...168...actually I am probably several lbs down from that at this moment (I don't have a scale but my fave shorts are getting very lose lately). When I was younger I weighed up to 185 but that was when I was lifting and working out a lot and put on muscle pretty easy...these days if I eat enough to try that I end up with a spare tire...haha, so I limit my calories and workout less. But I still have an old Marine beach workout routine I do that is pretty brutal and still lift weights a couple times a week and slip some beach sprint workouts now and then...I've learned to moderate.
Good stuff, comments on the last video were flooded with skepticism. Glad you did another one just to prove that you are practicing what you're preachin. The EF gear though!
this is not a how-to, it's a "how i fumbled my way through it". RUclips is riddled with this kind of crappy approach. I love that you managed to do it, glad you are able and willing to take this platform to talk about it, but please don't label it a 'how to'. More of an retrospective vlog layered on a 'watch me do it today'.
It's definitely not a crappy approach. Ive been training from a novice who couldn't run a mile to running 6 miles none stop in 4 months using interval training like 30-30s and sprint work.
More motivational if anything. It's definitely not a step by step how to but it was proof that he can do it and it was weeks or months of hard work that paid off for him to show it. This dude can run faster than me and i'm 50 lbs lighter.
He literally gave exercises you can do to increase leg muscles and cardiovascular system. That was his How-To. The rest of the time hes was defending himself against the people who said he couldnt do it by proving a backstory on WHY hes so good at running
The method he describes is called polarized training. Also described as 80/20 training where 80% of your milage is done at low intensity (zone 1 or 2) and the rest is high intensity intervals (zone 4 or above). Most people's problem is that they think it has to be hard all the time so they don't get the true endurance benefits of low and slow that most of those starting out needs.
Same! I ran a sub 6 minute mile all through middle school and then just kinda assumed every time I went jogging in adulthood I was hitting the same pace. Joined the Marine Corps and it turns out I’m nowhere near the lean kid I once was!
I’m currently 270, a lot of it is muscle but at 6’1” I’m still a beefy boy. I’ve been running for awhile along with CrossFit and my best mile time so far has been 8:47. I know that’s pretty lackluster but for a guy that didn’t really start running until college I’m pretty proud of it. Goal is 7:00 flat, so just gotta get after it and keep going.
Yeah im not really much of a runner either but I believe that being able to run is important for fitness. My goal is anything under 7:00 so I'm pretty much in the same spot as you
I would recommend just doing it. An averagely fit adult male 18-35ish years old should be able to muster a 6:30 or so with no training. Even just a month or two or regular running, even just a slower endurance pace every day or two will get them to run under 6:00. I ran 5:38 at 225 lbs and a 17:50 3-mile PFT run in the Marines.
@@HydeMyJekyll it is average for someone with a little bit of athletic background or cardio or trains etc. Someone who does not exercise at all (which is no training) would not get a time of 630. Theres many variables to getting a time of just 630 of course which is why I responded to clarify my comment.
Just came across your video and I know this is an old discussion. I am just turning 50 and weigh about 223lbs. I did 5:59 on a treadmill at 1% incline last week and did a 5:46 a few years ago. I feel the treadmill is easier than outside running of course, especially in the home stretch to close it out, BUT, I am so happy to be at this point at this age. I was always an athlete but never a runner until now. Thank you!
Excellent chaps! I am an old fella that runs. The comment on VO2 max and cardio work all made sense. Very impressed, and will follow advise on the flat out 400m!! Cheers
You should try to maintain a steady pace. Now your lap times were roughly something like 1:20, 1:30, 1:40, 1:30. I bet you could drop 5-10 sec by running at steady pace, maybe something like 1:28 per lap
January 11th 2019 - I was running a mile in 6:50 as a 14 year old in 9th grade. May 10th 2021 - I am running a mile in 5:25 as a 17 year old in 11th grade. The amount of practice and hard work needed to progress really isn't that much, but if you really focus on it and go hard in your practices when you have them, improvement WILL come. I've had no other practice than the traditional cross country season and track season. Even with a full year and a half off of running because of COVID-19, I didn't have any other training than in practice during the season.
@@brandonl1541 being the strongest guy in the room just makes you the biggest target being big is only good for intimidating ppl at the end of the day someone can still shoot you and they don't need to be able to curl anything more than a couple pounds to do so
@@andrewgiegerich7098 you're in the same room as someone, the biggest guy wins. Also you can move your gear easier. By your logic there's no difference between a 300 lbs 4'6 woman and Arnold Schwarzenegger because they both die when shot.
If you cant run slick fast, cant ruck within the socom standard, and cant run with your loadout (lets call that for direct action work), then you are useless regardless of size.
Lol okay I can also run a mile and deadlift 135 pounds buddy you would not want to me meet me on my bad side. Also I weigh 289.34 pounds so I best be called an animal too
Man this is the first video that has popped up under recommendations in along time but it was a great one. Not sure why I’m not seeing more of yours videos, but I’m glad to see you all doing great!
I bust out 6:50 min splits during 8 to 10 mile runs. 45 y.o, 5'9", 175 lbs pure muscle. It's not so much about weight per se as it is your BMI. Taller guys will naturally weigh more but also have a bigger engine. I know one guy who is 6'2" and around my BMI of 26. Pure muscle too. That guy is a beast, though. He does ultras and freaking ran a 3 hr marathon built like a tank.
I’ve ran a 5:03 mile, but I have a 150 pound runners body. It is super impressive to be running such good times at 225 pounds. Many people my weight and size would be running at higher times for years and years. Very good
I’m 150 pounds and I’ve been running since 7th grade and now I’m about to graduate High school and my PR in the mile is 4:37. It took me FOREVER to go sub 5 but honestly if you have enough discipline in your training, nutrition, and sleep. Everyone forgets about sleep. It can be one of the biggest factors of why someone is not improving their own times when they can’t seem to get any faster. Especially when they think they have their training perfected.
im around 210 and I can still run a sub 6:00 mile usually running anywhere from a 5:00-5:30 minutes. Just like you when I was skinny I ran cross country in high school for three years. Its crazy what your body can still withstand through muscle memory. Very cool Nick, I don't know how I haven't seen your channel before! Cool video
Try to go out today and go for a run. I have always been in shape and love running distance 7 to 8 miles. Haven’t done a time mile since last year. Got a 6:12 and I’ll take it. Give me 3 weeks and I’ll be down to the 5 min mile!
I remember Mr. T was a two-time Tough Man competition Champion and he weighed 244 lbs and ran 4 miles. I don't know what the time measurement was but he could do the 4 miles non stop because he had once trained with Leon Sphinx when he was body guarding him after Sphinx had defeated Mohammed Ali. Mr. T the killer straight outta Chicago running 4 miles consecutive at 244 lbs is a bad dude but your 6 minute mile at 225 lbs ain't no joke, mad respect. And the same to your Father, saw the vid of him running a 6:24!
I’m 6’3 and was 214 a month ago when I last weighed myself before starting my marathon training. Doing a mile test again this Friday and also weighing myself. Pretty sure I’ve lost about 20 lbs and will break 6 minutes. I love videos like this! Motivates me all over again to push the limits.
My best time in my entire life (23 at the moment) was a 5:40 mile at 16 but I was training for wrestling everyday and we usually ran 3 miles a day. I wrestled at 160 but I weighed 175-180 outside of tournaments. The methods he recommends is great and it’s what I’m doing now to get back to it. Put some running shoes on, pop in some headphones and just go for as long as you can without burning yourself out then increase distance or reduce the time for the same distance.
Remember to add 9.34 meters to the end of the 4th lap for a true mile. Running in lane 2 is much closer to a true mile than running in the 1 st or innermost lane.
Weight is the issue for endurance. You can usually run 1 mile. But, more miles it becomes more difficult. Anybody who hasn't had CC it is much more difficult.
Weight does matter. You're are dumb if you don't understand that. It's simple physics. By observation the professional long distance runners have a specific body type. More weight requires more energy. It doesn't matter if the weight is muscle or fat.
I appreciate the time and effort including the video documentary along with video tips. I include running as part of my losing weight training. I'll be working harder at it to obtain 6 minutes. Gotta get myself back into run shape, preparing for LEO training later in the year.
How tall are you? Running 3 miles at 220 pounds is some going man. When I was about 26 and weighed about 160 after about 12-15 months of cycling I could do about 2.8-3 miles very slightly hilly in about 21-22 mins. Used to be a pure sprinter in high school days - 27 seconds for 200m at 14 years old without any track training.
Steve Gandalf I’m 6’2. Idk much about cycling but that’s an impressive 200. I was never good at the shorter distances but I loved the 800. My best 800 was around 1:53 without track training. Unfortunately I tore my hamstring not long after 😔
@@lukelively8380 From about 10 years old I was naturally a sprinter. Not the fastest in my year, but faster than the other 95% or whatever. I never trained properly - athletics is not taken anything like as seriously in British high schools as it is in the USA. I was very skinny then (though not now :)), and one of my friends said I was built more like a 800 metre runner than a sprinter. I often wonder if I had been trained by good coaches and taken it seriously if I could have become competitive regionally at 400m or 800m. I've never been built like a proper sprinter, so I don't know if I could have ever broken below 11.5-12s for 100 metres, even with a lot of training, as I am only 5 foot 9 in tall and have only 30 in inside legs.
I was Special Forces in my early 20's and had been running my entire life. Played football as a running back and worked out. I kept that excellent fitness up into my later years when I grew into a 230 lb. 30 and 40 year old athlete with much more muscle mass. I continued to run distance, many times doing about 6 miles a day which I could easily cover in an hour. Btw, my best 2 mile in the army was 10:53, but that was with boots on. My point? I highly recommend not running at over 200 lbs. My knees were completely shot by 50. My doctor tells me I need both knees replaced. No cartilage left. It's mostly bone on bone. Now I have to decide whether to get knees twice, as the artificial knees only last about 15 years, I'm told (not to mention they are very expensive), or just live with the pain and hold off getting new knees for as long as possible, which is what I'm doing. There are many ways to do cardio at high weight; cycling, swimming, elliptical machines, to name a few. I would advise against running until you are down to a much lower weight, certainly sub 200.
SnapCracklePapa saw this with david haye (boxer) was completely shot because he did all explosive at a high bodyweight basically all muscle, I think if you have bodyfat it’s not nearly as bad for you. The ripped and heavy is what does damage. A lot of younger athletes these days use the treadmills for endurance work. It’s very very hard if you really go all out because it’s so hard to stop. If you run and you can’t anymore you just stop lol
First and foremost, thank you for your service! I am a big guy as well, love lifting free wights. I want to join the Police Academy and need to start running. I am 6'3" 230lbs and about 17% body fat. I am having a hard time finding a pair of running shoes that would be best and have read way too many reviews and difference in opinions. In your experience, what shoe should I be looking at?
Shoes really dont matter that much as you think they do. They're about 5% impactful. Do 2 long cardio sessions a week Mon, Fri(ex. jog 3 miles steady slow pace), 2 wind/hill/incline sprints a week, Tues thurs (sessions are 30 min MAX, ex. 5-8 hills runs up, walk down or treadmill 6.5mph @10 incline 1 min on 1 min off for 10 minutes (walk 10 min and see if you can do on more set after that) and 2 strength only days - wed, Saturday (bench day ex. Bench press, flies, incline db or dips, and back day, pullups, deadlift and biceps all in the 6-8 rep range for 3 sets each. I personally right now enjoy weightlifting 5 times a week, but when I need to shape up for a prep program or fitness test, my body does well on just 2 times max weight training a week and jogging 3 times a week with the incline sprints thrown in as well. If you have extra cash to help you too, get creatine and fish oil. Those are a must and will shave off your perceived effort by almost a quarter of it all and boost your endurance for only like $15 a month. Well worth the investment over a training shoe.
I love this video, inspirational. I’m a strong guy but lacking cardio, I been trying to get back into running just like my high school days when I use to run the mile at 5:24 but now I’m stuck at 10:00 on good days 8:50. I will try all your tips and hopefully by summer I will be at 6:00 min.
Or course running track then cross country you will know the difference once ran 3 800's in 1 track meet 1 was a relay. By the last 800 I literally couldn't sprint most embarrassed I've been in sports upper body moving as hard as possible couldn't hardly get my legs to turnover though
I ran a 6:52 mile at 240 pounds, with virtually zero running experience. I had built up my cardiovascular by doing HIIT on the stationery bike for the previous 6 months, dropping 80 pounds in the process.
Lmao maybe don't take running advice from someone who ran ONE season of cross country. Several things he said were wrong. You're not supposed to max out your effort unless you're in a race, that's the easiest way to get injured and any well read runner would know that (and even in a race, you want to slowly build the effort, obviously you don't start out at 100% and try to keep it because that's impossible). You're not even really supposed to keep the same pace during your runs, it's certainly good to keep the same pace, but if anything, you're supposed to keep the same effort. It might be easy to run the first mile in 7 minutes, but the second mile might be harder to run at 7 minutes and that's okay. This video doesn't help anyone actually plan to run a 6 minute mile or even run faster, if anything it seems like he's just bragging that he can run a 6 minute mile. He offers no real background in running and the advice he gives out wouldn't actually help anyone in practice. Telling someone to do a track workout by saying that you used to run 400s means nothing. That's like telling someone to gain weight by eating. You might ask, well what do I eat? How much do I eat? Similarly, if you were to do a track workout you would ask, well what kind of track workout? What distance? How hard should I try? Are these intervals? What are the paces? How long do I rest? This isn't a 'How To...', it's a 'How I...'. If you want to actually progress in your training you should do some research of your own, find out what your goals are, research what it takes to reach those goals and don't take advice from anyone who doesn't specialize in what they're talking about. If you have the choice between asking a Triathlete, a Long Distance runner, or a distance running coach on how to run faster, you don't ask the 'fitness enthusiast'. If you're reading this and training to run any distance, whether it's 60 meters, or 100 miles; this is the internet. Find someone who knows what they're talking about.
I’m no keyboard warrior but this is the style of training I use on my runs building up for the past test and I’ve never been injured cause I properly warmup, I see dramatic improvement, and I also foam roll and stretch to take care of my body. There are multiple ways to skin a cat so take nicks advice with some damn gratitude. You don’t have to follow it
@@trevoradams186 Hey man, that's fantastic, it's really difficult to train for any distance in running and avoid an injury. And a lot of the things Nick says is right. You should definitely do interval training to increase speed, and go on longer runs. He's also right that if you don't run at all, the best way to train for something is to just start running, but he's wrong about the execution of these things. And that's what I'm talking about. Also, he never even mentioned rolling, warming up, or even stretching. And to answer your analogy about skinning the cat, he hasn't provided a technique to skinning a cat so much as, he's told you to get your knife, and skin the cat. Start skinning the cat and try as hard as you can to skin the cat and you will skin the cat!
I think this is a bit harsh. Not everything can be said in one video and he seems like he genuinely trying to help and give his perspective after achieving the feat himself. The interval concept and volume concept are good starting points and a lot of good could be had by exploring those two paths.
It’s all about consistency with training. In college track I ran a 4:13 mile weighing a little over 190. I’ve bulked up and weigh 220 now. Don’t put in the workouts and mileage like I used to but a sub 6 mile at this weight is easily attainable for me due to my prior fitness level. If you’re decently fit and stay consistent with high intensity speed and distance workouts for a few months sub 6 should be a walk in the park.
Shin splints usually come from not stretching your calf muscles enough, the tight calf tends to pull the toes just a little extra every time you step off in your follow through, and that in-turn pulls hard on the shin muscle slowly ripping the connective tissue on little muscle away from the bone!
Also training volume and frequency plays a role. Take for example you never workout then decide to do as many pull ups as you can do in 5 minutes (maybe you do 50)....you will be sore as heck the next day. If instead you did 10 rep sets 5x throughout the entire day you will not be as sore the next day enabling you to hit the next workout again. I would suggest building up your capability with patience. And increase frequency, stay away from a lot of volume in a short period although you will need to push yourself and some soreness is inevitable. After about 2-3 weeks you can continue to up the intensity/length of runs/volume of training, sooner or later you training volume will catch up to what your capable of but at the end of the day as long as you avoid those horrible training hindering shin splints you will make more progress this way. I am not a avid runner but have years of experience in the gym and this seems the most logical to me based on how our bodies adapt to training volumes.
Had a big fall back in AIT pulling my hamstring, and wasn’t taking good care of it after giving a week profile. Now My first mile at 240lbs is 6:30, second mile in 12:00.
Runner here- just wanted to comment on that part about VO2 max. Don't run all-out 400s, that will actually do nothing for VO2max. An example of a better workout would be 5 or 6 repeats of 1000m (2.5 laps) with 3 minute slow jog rest in between each rep. The pace should be around what you can run for a 5K
I'm 6'5" 275lbs currently. When I was younger (20-21) I was 290-300lbs and my football coach chased me while yelling to get a pr for my one mile. 6:37 was my time. At my best I ran a 5: 42 mile at 245lbs. I attribute this to my wheight loss of course but more to my ability to breathe full consistant breathes, due to my wheight loss.
Heres my advice for ur 1 mile run (beginners): Adopt a pyramid-style training. Also correct ur running technique first & foremost. 1st set: 200m warm-up jog 2nd set: 2400m run 3rd set: 800m run 4th set: 200m sprint 5th set: 800m run 6th set: 200m sprint 7th set: 400m cool-down slow jog For intermediates, increase ur 2nd set to 3200m & add in burpees + jump squats + russian twist
@@vaibhavupadhyay4797 after the 2400m run, ull need abt a 5-7 minute rest before starting the 3rd set (800m). Between the remaining sets, take abt 1-2 mins rest respectively. Rmbr to hydrate, do dynamic stretches for warmup and long static stretches for cool down. i advise u to take longer rest if ure trying this out for the 1st time so that ure able to gauge urself and not succumb to heat injury
The day after your long run (aka your recovery run) is probably the most important run in a marathon training program. That recovery run is a physical simulation of what the last 6 miles of a marathon will feel like. When you first start training that recovery run should be done at an easy pace. The idea is to let your body and mind experience what it feels like to run fatigued. Just prior to your taper, that recovery run should be half the distance of your long run, but done at your target marathon pace.
When I played football at the US Naval Academy in Annapolis (a few decades ago), the late Steve Belichick (dad of New England Patriots coach Bill Belichick) would chide those players who failed the mile test - a test that all midshipmen were required to pass every semester. He told us that a mile test was not an endurance test, but rather a gut check; if you're in reasonable condition as a college football player, you should be able to run the mile in less than 6:30, which was the slowest we could run it before failing. And, yes, never passing the mile test would get you kicked out of school (a tough thing to live with for the rest of your life). So, given that your option is either staying at the Naval Academy or getting kicked out, we were all inspired to pass that darn test. I passed it every time as an (admittedly light) 265-pound offense lineman, with my best time ever being 5:56 at the end of my sophomore year. A threw up after every test (except - oddly enough - that 5:56 test), which illustrates Coach Belichick's point - I ran as fast as necessary to stay in the school, and I had to run so hard for a big guy that I threw up afterwards. You can run a mile under 6 as a big guy in reasonable shape - as long as you want it bad enough. Thankfully for me, they changed the test half-way through my junior year to the now fleet-standard 1.5 mile test, which we could finish in a leisurely 10:30 and pass - nowhere near as fast as that mile. I never threw up after a run again. Bottom line - if you're big and in reasonable shape (maybe younger than 40), you can probably run a 6 minute mile as long as you want it bad enough. If you're over 40, you might need to drop some pounds to pull it off.
I think this guy could run a 5:15 or maybe even sub 5:00 with some isolated mile training. The mile is a lot less aerobic than most people think. Of course an aerobic base will lend itself tremendously to an open 1600m but VO2 max and raising the lactate threshold is the best way to increase a mile PR, for a non-elite or not extremely specifically trained(middle distance) athlete. Most people I knew in college that were specialists in the 1500m did 400, 800 and 1200 repeats, in addition to base 'easy running' mileage. 80-90% of their mileage was early morning 'easy runs' of like 5-10 miles and then 3 days a week during actual track workouts they would do high intensity speed work.
I used to be able to do a 1:35 half-marathon which averaged out to around 7:30m/miles for 13 miles, usually I would place top 10% for my age (30-35) in even the biggest races. Then I got into lifting. Went from 185lbs to 215lbs. I had to switch to doing 5k races, where I could still do around a 20min/5k, which for a 5k really isn't great, I was barely getting top 30% for my age. Now I'm 230lbs. I can barely do a 13m/2 mile. My running died slowly, but ultimately, it died. But having a lifter's body is definitely more aesthetic than a runner's
My best pt 2-miler was 11:21@ 170 lbs & 5'9" height. Also benched( flat back, full chest touch and extension)260 lbs, squatted 375 lbs, and dead lifted 400 lbs around the same time- all natural, no supplements.
HERE'S A HOW TO: -I'm in the Belgian infantry and can attest to the fact that most of the men in my platoon have a decent amount of gains and are still good runners It's mostly because when you join and complete the basic and infantry training the emphasis is on cardio during training. Coming out of the training before the unit we're decent runners and swimmers. When you reach the unit they expect you to look buff but still be able to get good running times. So you basically go on this quest to look big and the longer you're in the unit the more balanced you get. So just keep running 2-3times a week and swim 1-2 per week while lifting weights and gaining weight and you become a sort of hybrid athlete. Cardio and weights is definetly combinable. Also a little winstrol or turinabol cycle does not hurt due to increased red blood cell count and other obvious reasons lol
Been running mostly, with some circuits and strength training thrown in to lose weight. Am down to 284 currently, but my mile is 5:40, 2 mile 13:07 (could probably pick this up, but was trying to do a negative split so first mile was slow). Goal is to maintain that 6:30 for a marathon by March
Don’t listen to that boxing supraves guy. He doesn’t understand that age ACTUALLY affects sprinting speed more than endurance. At 50 years old that is something amazing to be proud of. Rock on!
I don't think weight has much to do with it. It depends more on knowing how to train efficiently, as a distance runner. 6 mins were the splits for my marathons. You just have to know how to train. For something like this, make the 400m splits the central focus of the training week. A 10 x 400m interval workout in the middle of the week. Conditioning (maybe 3-6 miles at "conversation" pace) 1x or 2x per week...weight training (light weight, more reps) 1x/week. Take at least one day off to rest. The 400m intervals are especially helpful, b/c it's a "mindfulness" exercise, more than a physical one...you really get used to the 400m pace that you want...so much so that it's pretty much automatic when you go to run your 6-minute mile! :) Then obviously in all of the workouts, focus on running form. Don't waste energy. Take care of your muscles. Stretch more than you think that you need to. The most important thing to do is to listen to your body. Over-exercising or undereating is NOT healthy.
@Chris Lynch how does having a broken nose affect running ability?? Lol that's not really a sport where competing with a broken nose makes you a bad ass
Freshman year of college I was 160. I started playing lacrosse in a club and improved my cardio tremendously. By the end of the year I was able to run 4 miles in 35 mins, but hated running. I decided to switch to weights and bulk up and man do I wish I had that cardio now
To everyone with such weight - be careful and increase your running distance/intensity slowly. "Quality" of your weight doesn't matter- pushing it too hard will lead you to constant shin splints and stress fractures. Im 6'4 at 220 and mostly good mass. Decided to run marathon once. And that was a good idea. Going from 15 miles/week to 40 miles/week in just 4-5 weeks was a bad idea. Caught a stress fracture and pushed back long run for a little by replacing it with swimming / cycling.
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Balancing strength and endurance training is a constant challenge for me. I am a firm believer that running should be part of a total fitness program though.
So many great benefits
Give it 10 or 15 years.. running isn't safe for everyone over long periods of time
From an evolutionary standpoint running should be more primary than strength training. When it was time to eat or not be eaten, the lower body response wasn't to start squatting heavy rocks.
@@VileVanGogh running 100 yards from an attacking animal is much different than todays runners logging 20-50+ miles a week.. week after week, year after year.. running has a very high injury rate over the long term.
@@Idiotsincarshere I agree that running usually does inevitably beget some injury, but in my experience you recover and that particular injury usually never returns. You should read about the "endurance running hypothesis" which theorizes that the evolution of certain human characteristics can be explained as adaptations to long distance running. It is still a working theory, but it sounds convincing to me.
It takes me 6 minutes to get out of bed, much less run a mile.
Its funny that you are fat and out of shape? Grow up dude stop being a pathetic loser, nothing funny about being out of shape.
@The Fall of New Babylon Almost worse, stupid, not clever or funny. Tired dumb "joke"
@The Fall of New Babylon i thought it was funny pal (:
so much for this guy spreading negativity towards people?
How do you this guy is fat and out of shape? Stop assuming.
Tim O'Brien lmao lighten up you fucking try hard!
My fastest mile is 5: 33 im 135 pounds and 13 years old
A year later and he's running a 4:53 PB. Love following this journey.
Linus Osorio yeah it’s awesome to see the progress.. he did have to cut weight to 195 though with all the miles he puts in.
He’s running a marathon trying to go for three hours Time.he needs to at least 170 or175 pounds...
@@shawnliu4475 No, he doesn't have to weigh that
Sub 5min is insane. Congratulations man!
OMG he went down by 1 minute in 1 year!? Incredible.
This is not surprising when he mentions that he ran cross country in high school. They put in serious mileage (any kind of long distance track team in high school) so from an early age he built up his Aerobic base. When he joined the Army he basically did what's considered speed workouts with the repeats. THAT is why he's able to still do 6 min/miles at 225. Also he's not an ordinary 225, that's 225 muscles, not fat. The guy's fit.
Kudos though.
Can confirm, we put in a lot of miles. I personally put in around 30 miles a week during the season and 30-40 offseason.
Kypro 30-40 is low mileage for a high school team, sorry to break it to you. 40-50 in season is medium, 50+ is “serious mileage”
@@vividparadox7268 Quality over quantity. All miles are not equal.
MikeDunn I didn’t knock quality miles, I do low quantity, quality miles. But even if it’s quality, 30-40 is still low mileage.
@@vividparadox7268 Doesn't mean anything as mileage is not the be all, end all.
I really enjoyed this video, thanks for making it. I'm a 64 year old man who has resurrected his running after "retiring" from it. I have a goal of running one mile in 7:30 and will test myself soon. About 5 years ago, I had a goal to do it in 6:00 and on my final test, I believe I ran 6:21. I've done 6:00 about 12-15 years ago. I'm doing as you said and am blessed that I'm able to chase my goal. Enjoy your youth and thank you for your service to our country. I served 1972-1975 in the Army too.
Edward Whitlock at the age of 72 ran under a 3-hour marathon which is 6.50 a mile Google him and get the information
Thank you for your service.
God bless America and Israel
@@ijg442762 year old (I believe, may have been 60) British guy ran 2.30 for the marathon.
Is a 8min mile at 240 a good time ? I’ve been running to loose weight, I started at around 360.
Absolutely
Hell yeah
Heck yeah it is
Jesus bro that is amazing you could littery make a person with that lost weight! You deserve a medal or something! Keep it up you inspirational son of Hercules
I'm same time and weight, didn't start at 360 tho so I don't have an excuse for not being faster 😂 That's incredible bro, well done
I’m around 254 pounds and I’m running a 7-7:30 mile. I’m training for a marathon as well. I attribute my ability to run long distances at a sustainably quick pace to consistent conditioning, lots of hiit workouts, strength and mental toughness. And I agree that if you want to get better at running you really need to get out there and pound the pavement
That’s amazing
Edward Whitlock at the age of 72 ran under a 3-hour marathon which is 6.50 a mile Google him and get the information
The fact that your 254lbs and run a 7:30 mile amazes me💪🏾💪🏾
@@ijg4427 that’s nuts I just did legendary
I'm right there with you man. 260 lb and I'm training to hit a 6 minute mile in the next couple weeks. Last time I ran all out I got a 6:50 that was a couple months of hard training back.
Wish me luck.
I came close like a month ago... 220lbs and I ran a 6:15 mile. 2 years ago I couldn't even do it in 15 minutes, then again I was 270lbs.
Justin Morgan same boat good stuff man 👍🏼
@@NightFallv1 Thanks bro! You too!
keep it up man, that's some awesome progress
hell yea dude.
I was running 2-3 miles everyday at 220lbs and on my 16th day in a row I fucked up my foot and now I’m gonna need surgery. I was starting to love running and now I can’t.
With respect to leg strengthening for running: After running on paved surfaces as training for road races for about 6 months, I started running off road on trails, grass, in forests etc... to train for some trail runs. The uneven terrain running not only taxed my core more as maintaining balance became more of an issue but in particular further strengthened my ankles and calves as the increased need for stabilization enhanced muscle recruitment in those areas. So when not working on VO2, mixing in some off road running might help with the leg strengthening. Also running through nature is a nice change of environment.
Also, if you're running high mileage it takes a lot of pounding off your legs! Running on pavement isn't the best for your legs and if you start putting in multiple 50+ mile weeks you could find yourself with a stress fracture! Trails and grass are great ways to still get miles in without the taxing on your legs!
@@sammyjfleisch4675 Definitely. I was doing 18:20 5k's when I was 27 in the military at 200lbs. 10 years later I had gotten back down to a 21:35 5k at 180lb but running on city streets and playing tennis and basketball several times per week my first cartilage tear a few months ago. Waited until knee was back to 90% and started light running on city streets. Stopped immediately. Running on dirt road and gravel mountains tracks seems to be totally fine so long as don't go crazy on distance or running downhill and back to 24:something 5k after a couple months zero running and very little cardio activity.
Great point, additionally to further strengthen your legs and feet minimal or barefoot running is recommended. Its taken some time myself to adapt to a minimal sole, but my arch is so strong now. I use Vivobarefoot....
@@sammyjfleisch4675 thanks for the information I was wondering why I was having knee pain after running 40 miles on pavement and public sideroads
Focus on maintaining a cadence, and on running smoothly as you warm up
Preston rocking the EverForward gear. Maxx would be proud. Appreciate the tips, Nick!
I’m 205 and can only do an 8 minute mile. I use to only be able to do a 10, 6 months ago. I’m making some progress.
Clorox Bleach I can run a 550
Clorox Bleach in less than 2 weeks I lowered my time from 9:40 to 8:08
Foretell that’s amazing bro keep it up!
An Fu jeez your fast 💨 keep it up
@@foretell6819 You at 6 minutes yet?
Get it! Im doing my first Ironman in 3 months @ 190lbs and shooting for 11hrs... I am also prior service. Keep up the motivation! Awesome to see others pushing themselves!
Good luck
Rule #1: Run
Rule #2: Fast
Rule #3: faster - until desired time is reached.
Thanks
I'm You, You're me this helped me pr, thank you
@@Baker4life777 hahahahha
Awesome job Preston. He is proving that there is always room for improvement. He is making it happen.
I once ran a mile at 250 lbs., that's how long it took me to catch up to the ice cream truck.
osvie01 😂 ...for a straight 3 minutes, I just laughed at this comment, had to put the phone down and everything. 😂
Mr Heat sure you did.
Stfu Corbin with your stupid ass name lmao
When I was in The Corps (whose max PFT score requires a 3 mile run in under 18 minutes) I ran a 17:22 3 mile run...but that was a long time ago and I was only 18 at the time and at 5'11" I weighed about 165 lbs.
Thats still crazy man amazing job!
@Bob Donald That's an interesting comment as I started at LCB on my H.S. varsity football team and was the 2nd fastest player on the team...ran a 4.5 40 on grass in cleats. Didn't run cross country in H.S. so other then running as a kid had never done any real distance running before I got to Parris Island...they never told us how far they ran you (as I said the PFT involved a 3 mile run) but I know we ran some pretty long distances in Phase 3 of boot. When I got home I went on a measured 8 mile run in the dead of summer in central Fl., and made it with no problem. Anyway that's a long reply to your comment hopefully there is something you can use.
@Bob Donald I'm 62 and still weigh what I weighed when I left Paris Island...168...actually I am probably several lbs down from that at this moment (I don't have a scale but my fave shorts are getting very lose lately). When I was younger I weighed up to 185 but that was when I was lifting and working out a lot and put on muscle pretty easy...these days if I eat enough to try that I end up with a spare tire...haha, so I limit my calories and workout less. But I still have an old Marine beach workout routine I do that is pretty brutal and still lift weights a couple times a week and slip some beach sprint workouts now and then...I've learned to moderate.
That is just about a 5K. damn good time. Nothing the matter with that.
Edward Whitlock at the age of 72 ran under a 3-hour marathon which is 6.50 a mile Google him and get the information
Good stuff, comments on the last video were flooded with skepticism. Glad you did another one just to prove that you are practicing what you're preachin.
The EF gear though!
Anybody else worry that Preston was going to step on Nicks phone the whole time ??
they are american. They can buy a new one anytime. They have good salaries and credit cards too :)
Yeah phones are cheap there too
👋
It bothers me a little that he's not using a real lane.
Chad dont care
mechanics would also take off a lot of time instantly. it may be hard to keep a certain form for a mile+ at first but with practice it'll become easy
I’m 43 and in decent shape. 6’3 210 lbs and I feel your channel is my go to.
My goal is to run sub 5:30 and deadlift 500 in the same day. I’m only 205, but will probably get down toward 195 soon with all the running.
Did you do it brother?
@@beattrixkiddo2725 Also curious
this is not a how-to, it's a "how i fumbled my way through it". RUclips is riddled with this kind of crappy approach.
I love that you managed to do it, glad you are able and willing to take this platform to talk about it, but please don't label it a 'how to'. More of an retrospective vlog layered on a 'watch me do it today'.
David Harrison 100%
It's definitely not a crappy approach.
Ive been training from a novice who couldn't run a mile to running 6 miles none stop in 4 months using interval training like 30-30s and sprint work.
More motivational if anything. It's definitely not a step by step how to but it was proof that he can do it and it was weeks or months of hard work that paid off for him to show it. This dude can run faster than me and i'm 50 lbs lighter.
He literally gave exercises you can do to increase leg muscles and cardiovascular system. That was his How-To. The rest of the time hes was defending himself against the people who said he couldnt do it by proving a backstory on WHY hes so good at running
The method he describes is called polarized training. Also described as 80/20 training where 80% of your milage is done at low intensity (zone 1 or 2) and the rest is high intensity intervals (zone 4 or above). Most people's problem is that they think it has to be hard all the time so they don't get the true endurance benefits of low and slow that most of those starting out needs.
I ran a mile in 6 minutes when I was 12. That's my PR to this day.
Same! I ran a sub 6 minute mile all through middle school and then just kinda assumed every time I went jogging in adulthood I was hitting the same pace. Joined the Marine Corps and it turns out I’m nowhere near the lean kid I once was!
@@jackmelbostad2734 that is why all the pros only weight around 150 to 160 pounds 😂😂😂
@@dpcater that is fast ....👍
Nick, I’m a Seabee in the Navy and started taking running seriously because of you. 5:28 mile this week at 185 lbs and 5 miles at 36:59. GO ONE MORE
Exact same weight as you and the times youve mentioned are phenomenal!!
Ive done a 7:20 Mile and 44 min 5mile. You must be very talented
I’m currently 270, a lot of it is muscle but at 6’1” I’m still a beefy boy. I’ve been running for awhile along with CrossFit and my best mile time so far has been 8:47. I know that’s pretty lackluster but for a guy that didn’t really start running until college I’m pretty proud of it.
Goal is 7:00 flat, so just gotta get after it and keep going.
Edward Whitlock at the age of 72 ran under a 3-hour marathon which is 6.50 a mile Google him and get the information
Yeah im not really much of a runner either but I believe that being able to run is important for fitness. My goal is anything under 7:00 so I'm pretty much in the same spot as you
I would recommend just doing it. An averagely fit adult male 18-35ish years old should be able to muster a 6:30 or so with no training. Even just a month or two or regular running, even just a slower endurance pace every day or two will get them to run under 6:00. I ran 5:38 at 225 lbs and a 17:50 3-mile PFT run in the Marines.
With no training? That's not possible. Sorry man.
@@mikel6090 It's not only possible, it's remarkably average.
@@HydeMyJekyll it is average for someone with a little bit of athletic background or cardio or trains etc. Someone who does not exercise at all (which is no training) would not get a time of 630. Theres many variables to getting a time of just 630 of course which is why I responded to clarify my comment.
How to run a 6 min mile at 225lbs.
*Step 1: Be Nick Bare*
Just came across your video and I know this is an old discussion. I am just turning 50 and weigh about 223lbs. I did 5:59 on a treadmill at 1% incline last week and did a 5:46 a few years ago. I feel the treadmill is easier than outside running of course, especially in the home stretch to close it out, BUT, I am so happy to be at this point at this age. I was always an athlete but never a runner until now. Thank you!
Excellent chaps! I am an old fella that runs. The comment on VO2 max and cardio work all made sense. Very impressed, and will follow advise on the flat out 400m!! Cheers
You should try to maintain a steady pace. Now your lap times were roughly something like 1:20, 1:30, 1:40, 1:30. I bet you could drop 5-10 sec by running at steady pace, maybe something like 1:28 per lap
He did try to do that, didn't he? 5:05
@@bobhearinger apparently he did, i wasnt paying enough attention
That’s not how running works
@@ddoda8420 what do you mean?
EASY, just train by running 85 second quarters and then slowly string them together.
January 11th 2019 - I was running a mile in 6:50 as a 14 year old in 9th grade.
May 10th 2021 - I am running a mile in 5:25 as a 17 year old in 11th grade.
The amount of practice and hard work needed to progress really isn't that much, but if you really focus on it and go hard in your practices when you have them, improvement WILL come. I've had no other practice than the traditional cross country season and track season. Even with a full year and a half off of running because of COVID-19, I didn't have any other training than in practice during the season.
Out running 200 pounders was the best part of my military experience.
T1Oracle outlifting all y’all would be fun.
Might be a different story if we were running with packs on though
@@brandonl1541 being the strongest guy in the room just makes you the biggest target being big is only good for intimidating ppl at the end of the day someone can still shoot you and they don't need to be able to curl anything more than a couple pounds to do so
@@andrewgiegerich7098 you're in the same room as someone, the biggest guy wins. Also you can move your gear easier.
By your logic there's no difference between a 300 lbs 4'6 woman and Arnold Schwarzenegger because they both die when shot.
If you cant run slick fast, cant ruck within the socom standard, and cant run with your loadout (lets call that for direct action work), then you are useless regardless of size.
You guys have what seems like a tight brotherly bond. Cherish that, wish I was that close to my brother.
You guys are animals! Nice work
Lol okay I can also run a mile and deadlift 135 pounds buddy you would not want to me meet me on my bad side. Also I weigh 289.34 pounds so I best be called an animal too
@@homelander7208 Shut the fuck up nigga
@@homelander7208 oh you think you someone now😂 keep talkin and hiding behind that screen
@@lodii7246 😂 exactly what im saying, i was about to tell him to come down to my coaches boxing gym and see who's the REAL animal Lmfaoo!
@@homelander7208 135 is actually very bad for someone who weighs 290
Man this is the first video that has popped up under recommendations in along time but it was a great one. Not sure why I’m not seeing more of yours videos, but I’m glad to see you all doing great!
Update this technique doesn’t work for 226+ pounds
Doesn’t work for 224- pounds either ..
😂😂
I bust out 6:50 min splits during 8 to 10 mile runs. 45 y.o, 5'9", 175 lbs pure muscle. It's not so much about weight per se as it is your BMI. Taller guys will naturally weigh more but also have a bigger engine. I know one guy who is 6'2" and around my BMI of 26. Pure muscle too. That guy is a beast, though. He does ultras and freaking ran a 3 hr marathon built like a tank.
i always get a good laugh watching big body builders run. they look so out of their element lol.
I’ve ran a 5:03 mile, but I have a 150 pound runners body. It is super impressive to be running such good times at 225 pounds. Many people my weight and size would be running at higher times for years and years. Very good
Something about recording yourself that makes you wanna work harder..it's like your trying to prove the world how strong you are..
I’m 150 pounds and I’ve been running since 7th grade and now I’m about to graduate High school and my PR in the mile is 4:37. It took me FOREVER to go sub 5 but honestly if you have enough discipline in your training, nutrition, and sleep. Everyone forgets about sleep. It can be one of the biggest factors of why someone is not improving their own times when they can’t seem to get any faster. Especially when they think they have their training perfected.
My best mile time before running cross country: 6:50
My best time after running for a year: 5:26
Matt Wong that’s tight bro. Once I did it at 5:36 without trying but that was long time ago.
I did a 5:19 in 8th grade haven’t taken it seriously since now
I'm 265-270 lbs best I can get lately is 8:05 mile, keep up the videos I really enjoy them
im around 210 and I can still run a sub 6:00 mile usually running anywhere from a 5:00-5:30 minutes. Just like you when I was skinny I ran cross country in high school for three years. Its crazy what your body can still withstand through muscle memory. Very cool Nick, I don't know how I haven't seen your channel before! Cool video
Try to go out today and go for a run. I have always been in shape and love running distance 7 to 8 miles.
Haven’t done a time mile since last year. Got a 6:12 and I’ll take it. Give me 3 weeks and I’ll be down to the 5 min mile!
NO-GO LT!!! You failed to complete 1 mile by 9 meters. You can try again Saturday morning.
I remember Mr. T was a two-time Tough Man competition Champion and he weighed 244 lbs and ran 4 miles. I don't know what the time measurement was but he could do the 4 miles non stop because he had once trained with Leon Sphinx when he was body guarding him after Sphinx had defeated Mohammed Ali. Mr. T the killer straight outta Chicago running 4 miles consecutive at 244 lbs is a bad dude but your 6 minute mile at 225 lbs ain't no joke, mad respect. And the same to your Father, saw the vid of him running a 6:24!
I’m 6’3 and was 214 a month ago when I last weighed myself before starting my marathon training. Doing a mile test again this Friday and also weighing myself. Pretty sure I’ve lost about 20 lbs and will break 6 minutes. I love videos like this! Motivates me all over again to push the limits.
My best time in my entire life (23 at the moment) was a 5:40 mile at 16 but I was training for wrestling everyday and we usually ran 3 miles a day. I wrestled at 160 but I weighed 175-180 outside of tournaments. The methods he recommends is great and it’s what I’m doing now to get back to it. Put some running shoes on, pop in some headphones and just go for as long as you can without burning yourself out then increase distance or reduce the time for the same distance.
Where is that ripped dude in the thumbnail ?
Ur ghey. That’s where.
@@danielb712 You can't even spell you fuckin' dingus.
@Semper fidelis Semper Paratus AlErT 5 YEaR OlD ALeRt aLerT!
KAMI IcE fortnite player alert
@@yulles225 lmao you found me
Remember to add 9.34 meters to the end of the 4th lap for a true mile. Running in lane 2 is much closer to a true mile than running in the 1 st or innermost lane.
Forwarding this to my future Lt. son.
This guy can keep this pace for quite a few miles now lol
Running the OKC memorial marathon in April. Thanks for the tips
Nice work guys
Awesome effort
Im 54 years old and recently ran a 6:32
Im at about 200lbs so im happy with that
Weight is the issue for endurance. You can usually run 1 mile. But, more miles it becomes more difficult. Anybody who hasn't had CC it is much more difficult.
Szymonurai ehh depends on the person too I can run a 7:30 mile pace for at least 5 miles and I’m 170 only 5’5 🤷🏾♂️
Weight does matter. You're are dumb if you don't understand that. It's simple physics. By observation the professional long distance runners have a specific body type. More weight requires more energy. It doesn't matter if the weight is muscle or fat.
@@unitedstatescitizen1035 That is not fast bro. Maybe for you. It's faster then average I'll give you that. That's it.
Szymonurai What’s your height and weight and run time ? Cause I feel like you’re a keyboard warrior . So I can’t take you serious honestly 😒
@lonnie919 show me a heavy long distance runner.
I appreciate the time and effort including the video documentary along with video tips. I include running as part of my losing weight training. I'll be working harder at it to obtain 6 minutes. Gotta get myself back into run shape, preparing for LEO training later in the year.
I had a similar experience being 220 pounds but joined the Marine Corps. Best 3 mile was a 17:30 and best 2 mile was 10:50.
How tall are you? Running 3 miles at 220 pounds is some going man. When I was about 26 and weighed about 160 after about 12-15 months of cycling I could do about 2.8-3 miles very slightly hilly in about 21-22 mins. Used to be a pure sprinter in high school days - 27 seconds for 200m at 14 years old without any track training.
Steve Gandalf I’m 6’2. Idk much about cycling but that’s an impressive 200. I was never good at the shorter distances but I loved the 800. My best 800 was around 1:53 without track training. Unfortunately I tore my hamstring not long after 😔
@@lukelively8380 From about 10 years old I was naturally a sprinter. Not the fastest in my year, but faster than the other 95% or whatever. I never trained properly - athletics is not taken anything like as seriously in British high schools as it is in the USA. I was very skinny then (though not now :)), and one of my friends said I was built more like a 800 metre runner than a sprinter. I often wonder if I had been trained by good coaches and taken it seriously if I could have become competitive regionally at 400m or 800m.
I've never been built like a proper sprinter, so I don't know if I could have ever broken below 11.5-12s for 100 metres, even with a lot of training, as I am only 5 foot 9 in tall and have only 30 in inside legs.
I was Special Forces in my early 20's and had been running my entire life. Played football as a running back and worked out. I kept that excellent fitness up into my later years when I grew into a 230 lb. 30 and 40 year old athlete with much more muscle mass. I continued to run distance, many times doing about 6 miles a day which I could easily cover in an hour. Btw, my best 2 mile in the army was 10:53, but that was with boots on. My point? I highly recommend not running at over 200 lbs. My knees were completely shot by 50. My doctor tells me I need both knees replaced. No cartilage left. It's mostly bone on bone. Now I have to decide whether to get knees twice, as the artificial knees only last about 15 years, I'm told (not to mention they are very expensive), or just live with the pain and hold off getting new knees for as long as possible, which is what I'm doing. There are many ways to do cardio at high weight; cycling, swimming, elliptical machines, to name a few. I would advise against running until you are down to a much lower weight, certainly sub 200.
SnapCracklePapa saw this with david haye (boxer) was completely shot because he did all explosive at a high bodyweight basically all muscle, I think if you have bodyfat it’s not nearly as bad for you. The ripped and heavy is what does damage.
A lot of younger athletes these days use the treadmills for endurance work. It’s very very hard if you really go all out because it’s so hard to stop. If you run and you can’t anymore you just stop lol
First and foremost, thank you for your service! I am a big guy as well, love lifting free wights. I want to join the Police Academy and need to start running. I am 6'3" 230lbs and about 17% body fat. I am having a hard time finding a pair of running shoes that would be best and have read way too many reviews and difference in opinions. In your experience, what shoe should I be looking at?
Shoes really dont matter that much as you think they do. They're about 5% impactful. Do 2 long cardio sessions a week Mon, Fri(ex. jog 3 miles steady slow pace), 2 wind/hill/incline sprints a week, Tues thurs (sessions are 30 min MAX, ex. 5-8 hills runs up, walk down or treadmill 6.5mph @10 incline 1 min on 1 min off for 10 minutes (walk 10 min and see if you can do on more set after that) and 2 strength only days - wed, Saturday (bench day ex. Bench press, flies, incline db or dips, and back day, pullups, deadlift and biceps all in the 6-8 rep range for 3 sets each.
I personally right now enjoy weightlifting 5 times a week, but when I need to shape up for a prep program or fitness test, my body does well on just 2 times max weight training a week and jogging 3 times a week with the incline sprints thrown in as well. If you have extra cash to help you too, get creatine and fish oil. Those are a must and will shave off your perceived effort by almost a quarter of it all and boost your endurance for only like $15 a month. Well worth the investment over a training shoe.
Shoes will definitely matter if you have flat feet. Try some Mizunos or some Brooks.
I love this video, inspirational. I’m a strong guy but lacking cardio, I been trying to get back into running just like my high school days when I use to run the mile at 5:24 but now I’m stuck at 10:00 on good days 8:50. I will try all your tips and hopefully by summer I will be at 6:00 min.
When he spoke of the leg muscles vs the cardio burnout in the lungs I was assured he knows what he's talking about
Or course running track then cross country you will know the difference once ran 3 800's in 1 track meet 1 was a relay.
By the last 800 I literally couldn't sprint most embarrassed I've been in sports upper body moving as hard as possible couldn't hardly get my legs to turnover though
I ran a 6:52 mile at 240 pounds, with virtually zero running experience. I had built up my cardiovascular by doing HIIT on the stationery bike for the previous 6 months, dropping 80 pounds in the process.
In my heyday before screwing up my knees (from jogging) when I jogged every week I was around 265lbs my best mile was 7:24
Im about your size n talkin the 1.5 mile run in 9 days. Im having trouble with my breathing. How did u control you breathing
Edward Whitlock at the age of 72 ran under a 3-hour marathon which is 6.50 a mile Google him and get the information
I ran a 7:00 mile at 165 lbs. I gained 50 lbs in about half a year, and now I run a 6:30
Lmao maybe don't take running advice from someone who ran ONE season of cross country. Several things he said were wrong. You're not supposed to max out your effort unless you're in a race, that's the easiest way to get injured and any well read runner would know that (and even in a race, you want to slowly build the effort, obviously you don't start out at 100% and try to keep it because that's impossible). You're not even really supposed to keep the same pace during your runs, it's certainly good to keep the same pace, but if anything, you're supposed to keep the same effort. It might be easy to run the first mile in 7 minutes, but the second mile might be harder to run at 7 minutes and that's okay. This video doesn't help anyone actually plan to run a 6 minute mile or even run faster, if anything it seems like he's just bragging that he can run a 6 minute mile. He offers no real background in running and the advice he gives out wouldn't actually help anyone in practice. Telling someone to do a track workout by saying that you used to run 400s means nothing. That's like telling someone to gain weight by eating. You might ask, well what do I eat? How much do I eat? Similarly, if you were to do a track workout you would ask, well what kind of track workout? What distance? How hard should I try? Are these intervals? What are the paces? How long do I rest? This isn't a 'How To...', it's a 'How I...'. If you want to actually progress in your training you should do some research of your own, find out what your goals are, research what it takes to reach those goals and don't take advice from anyone who doesn't specialize in what they're talking about. If you have the choice between asking a Triathlete, a Long Distance runner, or a distance running coach on how to run faster, you don't ask the 'fitness enthusiast'. If you're reading this and training to run any distance, whether it's 60 meters, or 100 miles; this is the internet. Find someone who knows what they're talking about.
Preach brother! This guy is a total dufus.
il24ir bang on.
I’m no keyboard warrior but this is the style of training I use on my runs building up for the past test and I’ve never been injured cause I properly warmup, I see dramatic improvement, and I also foam roll and stretch to take care of my body. There are multiple ways to skin a cat so take nicks advice with some damn gratitude. You don’t have to follow it
@@trevoradams186 Hey man, that's fantastic, it's really difficult to train for any distance in running and avoid an injury. And a lot of the things Nick says is right. You should definitely do interval training to increase speed, and go on longer runs. He's also right that if you don't run at all, the best way to train for something is to just start running, but he's wrong about the execution of these things. And that's what I'm talking about. Also, he never even mentioned rolling, warming up, or even stretching. And to answer your analogy about skinning the cat, he hasn't provided a technique to skinning a cat so much as, he's told you to get your knife, and skin the cat. Start skinning the cat and try as hard as you can to skin the cat and you will skin the cat!
I think this is a bit harsh. Not everything can be said in one video and he seems like he genuinely trying to help and give his perspective after achieving the feat himself. The interval concept and volume concept are good starting points and a lot of good could be had by exploring those two paths.
It’s all about consistency with training. In college track I ran a 4:13 mile weighing a little over 190. I’ve bulked up and weigh 220 now. Don’t put in the workouts and mileage like I used to but a sub 6 mile at this weight is easily attainable for me due to my prior fitness level. If you’re decently fit and stay consistent with high intensity speed and distance workouts for a few months sub 6 should be a walk in the park.
What's your best advice to avoid shin splints when starting to get back into running? Especially running at that weight, love the content man!
Stretching, proper warm up and cool down, stretching again lol
What Jeremy Baum said, as well as good form and the right shoes
Shin splints usually come from not stretching your calf muscles enough, the tight calf tends to pull the toes just a little extra every time you step off in your follow through, and that in-turn pulls hard on the shin muscle slowly ripping the connective tissue on little muscle away from the bone!
Also training volume and frequency plays a role. Take for example you never workout then decide to do as many pull ups as you can do in 5 minutes (maybe you do 50)....you will be sore as heck the next day. If instead you did 10 rep sets 5x throughout the entire day you will not be as sore the next day enabling you to hit the next workout again.
I would suggest building up your capability with patience. And increase frequency, stay away from a lot of volume in a short period although you will need to push yourself and some soreness is inevitable. After about 2-3 weeks you can continue to up the intensity/length of runs/volume of training, sooner or later you training volume will catch up to what your capable of but at the end of the day as long as you avoid those horrible training hindering shin splints you will make more progress this way.
I am not a avid runner but have years of experience in the gym and this seems the most logical to me based on how our bodies adapt to training volumes.
Had a big fall back in AIT pulling my hamstring, and wasn’t taking good care of it after giving a week profile. Now My first mile at 240lbs is 6:30, second mile in 12:00.
Runner here- just wanted to comment on that part about VO2 max. Don't run all-out 400s, that will actually do nothing for VO2max. An example of a better workout would be 5 or 6 repeats of 1000m (2.5 laps) with 3 minute slow jog rest in between each rep. The pace should be around what you can run for a 5K
I'm 6'5" 275lbs currently. When I was younger (20-21) I was 290-300lbs and my football coach chased me while yelling to get a pr for my one mile. 6:37 was my time. At my best I ran a 5: 42 mile at 245lbs. I attribute this to my wheight loss of course but more to my ability to breathe full consistant breathes, due to my wheight loss.
6 minute mile is great! A mile time progression would be a good video series for my channel!
Heres my advice for ur 1 mile run (beginners): Adopt a pyramid-style training. Also correct ur running technique first & foremost.
1st set: 200m warm-up jog
2nd set: 2400m run
3rd set: 800m run
4th set: 200m sprint
5th set: 800m run
6th set: 200m sprint
7th set: 400m cool-down slow jog
For intermediates, increase ur 2nd set to 3200m & add in burpees + jump squats + russian twist
How much rest between all the sets
@@vaibhavupadhyay4797 after the 2400m run, ull need abt a 5-7 minute rest before starting the 3rd set (800m). Between the remaining sets, take abt 1-2 mins rest respectively. Rmbr to hydrate, do dynamic stretches for warmup and long static stretches for cool down. i advise u to take longer rest if ure trying this out for the 1st time so that ure able to gauge urself and not succumb to heat injury
My shop gunny did the same thing running us past our hangar when we thought we were done, we were actually still going another mile.
The day after your long run (aka your recovery run) is probably the most important run in a marathon training program.
That recovery run is a physical simulation of what the last 6 miles of a marathon will feel like.
When you first start training that recovery run should be done at an easy pace. The idea is to let your body and mind experience what it feels like to run fatigued.
Just prior to your taper, that recovery run should be half the distance of your long run, but done at your target marathon pace.
Have you considered getting a Garmin watch to help track your progress Nick? I never see you use one.
When I played football at the US Naval Academy in Annapolis (a few decades ago), the late Steve Belichick (dad of New England Patriots coach Bill Belichick) would chide those players who failed the mile test - a test that all midshipmen were required to pass every semester. He told us that a mile test was not an endurance test, but rather a gut check; if you're in reasonable condition as a college football player, you should be able to run the mile in less than 6:30, which was the slowest we could run it before failing. And, yes, never passing the mile test would get you kicked out of school (a tough thing to live with for the rest of your life). So, given that your option is either staying at the Naval Academy or getting kicked out, we were all inspired to pass that darn test. I passed it every time as an (admittedly light) 265-pound offense lineman, with my best time ever being 5:56 at the end of my sophomore year. A threw up after every test (except - oddly enough - that 5:56 test), which illustrates Coach Belichick's point - I ran as fast as necessary to stay in the school, and I had to run so hard for a big guy that I threw up afterwards. You can run a mile under 6 as a big guy in reasonable shape - as long as you want it bad enough. Thankfully for me, they changed the test half-way through my junior year to the now fleet-standard 1.5 mile test, which we could finish in a leisurely 10:30 and pass - nowhere near as fast as that mile. I never threw up after a run again. Bottom line - if you're big and in reasonable shape (maybe younger than 40), you can probably run a 6 minute mile as long as you want it bad enough. If you're over 40, you might need to drop some pounds to pull it off.
I'm 115 lbs with a 5:23 mile, why am I watching this?
how old
@@christiancrabtree8137 14
I think this guy could run a 5:15 or maybe even sub 5:00 with some isolated mile training. The mile is a lot less aerobic than most people think. Of course an aerobic base will lend itself tremendously to an open 1600m but VO2 max and raising the lactate threshold is the best way to increase a mile PR, for a non-elite or not extremely specifically trained(middle distance) athlete. Most people I knew in college that were specialists in the 1500m did 400, 800 and 1200 repeats, in addition to base 'easy running' mileage. 80-90% of their mileage was early morning 'easy runs' of like 5-10 miles and then 3 days a week during actual track workouts they would do high intensity speed work.
Much Respect. If you don't mind asking what was your best 2 Mile time for the APFT?
I used to be able to do a 1:35 half-marathon which averaged out to around 7:30m/miles for 13 miles, usually I would place top 10% for my age (30-35) in even the biggest races. Then I got into lifting. Went from 185lbs to 215lbs. I had to switch to doing 5k races, where I could still do around a 20min/5k, which for a 5k really isn't great, I was barely getting top 30% for my age. Now I'm 230lbs. I can barely do a 13m/2 mile. My running died slowly, but ultimately, it died. But having a lifter's body is definitely more aesthetic than a runner's
Do you get shin splints? And I just signed a airborne ranger contract so I’m running like crazy when I’m clearly outta shape.
My best pt 2-miler was 11:21@ 170 lbs & 5'9" height. Also benched( flat back, full chest touch and extension)260 lbs, squatted 375 lbs, and dead lifted 400 lbs around the same time- all natural, no supplements.
That feeling tho when your dying and your partner is slowly pulling away from you. It’s the worst
HERE'S A HOW TO:
-I'm in the Belgian infantry and can attest to the fact that most of the men in my platoon have a decent amount of gains and are still good runners
It's mostly because when you join and complete the basic and infantry training the emphasis is on cardio during training. Coming out of the training before the unit we're decent runners and swimmers. When you reach the unit they expect you to look buff but still be able to get good running times. So you basically go on this quest to look big and the longer you're in the unit the more balanced you get. So just keep running 2-3times a week and swim 1-2 per week while lifting weights and gaining weight and you become a sort of hybrid athlete. Cardio and weights is definetly combinable.
Also a little winstrol or turinabol cycle does not hurt due to increased red blood cell count and other obvious reasons lol
"Round Rock High School" *flips desk* go to cedar ridge next time please
Been running mostly, with some circuits and strength training thrown in to lose weight. Am down to 284 currently, but my mile is 5:40, 2 mile 13:07 (could probably pick this up, but was trying to do a negative split so first mile was slow). Goal is to maintain that 6:30 for a marathon by March
You're not doing a marathon at 6.30 anywhere close to 280 pounds 🤣
Oh wow, thats where I went to school. Right before you mentioned it, I knew it looked familiar. Go Dragons!
Love the EF compression shorts! You guys are beasts by the way!!!
50 Years old 186lbs , mile 5:30 .
Don’t listen to that boxing supraves guy. He doesn’t understand that age ACTUALLY affects sprinting speed more than endurance. At 50 years old that is something amazing to be proud of. Rock on!
Impressed. At 50 years old you've kept up your healthy lifestyle for a long time. Very nice job!!!
@@MrSzymonurai Thanks!
Boxing Supraves you know as you get older your heart gets weaker and that affects your endurance running you fucking nitwit
My dad is older than you and doesn't even run. Props to you and your lifestyle.
Nice! Pulled a 5:47 on that track in high school while on the swim team. Good stuff Nick!
I only got 2/4 a mile in 4:32 and I'm 110
:(
I'm trying to run fast for P.E ok?! 😔
9 minute mile is trash
I have to run the mike tomorrow and we have to run it 7-10 mins. :(
@@Valxxerie how you do?
bleach it’s actually pretty good for someone who doesn’t run
I don't think weight has much to do with it. It depends more on knowing how to train efficiently, as a distance runner. 6 mins were the splits for my marathons. You just have to know how to train. For something like this, make the 400m splits the central focus of the training week. A 10 x 400m interval workout in the middle of the week. Conditioning (maybe 3-6 miles at "conversation" pace) 1x or 2x per week...weight training (light weight, more reps) 1x/week. Take at least one day off to rest. The 400m intervals are especially helpful, b/c it's a "mindfulness" exercise, more than a physical one...you really get used to the 400m pace that you want...so much so that it's pretty much automatic when you go to run your 6-minute mile! :) Then obviously in all of the workouts, focus on running form. Don't waste energy. Take care of your muscles. Stretch more than you think that you need to. The most important thing to do is to listen to your body. Over-exercising or undereating is NOT healthy.
Should've left out the video of the track because no one can see the golf cart carrying you around to the top of the stretch. Info makes sense though
I've been running for about 3 months now, and at the beginning my time was 9:58, now it's 6:52...hoping to get under 6 by the end of this year
Good shit my man I ran a 7:48 tonight was pushing through back pain from deadlifting hoping to go for a 6:30 atleast next time
My lifetime best was 4:42 in college (I raced 5000 meters through 10000 meters) but I weighed 168.
@Chris Lynch how does having a broken nose affect running ability??
Lol that's not really a sport where competing with a broken nose makes you a bad ass
@@andrewgiegerich7098 umm probably breathing. you know, you might need to breathe and exhale while u run
Freshman year of college I was 160. I started playing lacrosse in a club and improved my cardio tremendously. By the end of the year I was able to run 4 miles in 35 mins, but hated running. I decided to switch to weights and bulk up and man do I wish I had that cardio now
Ran a 7:30 mile at 200LBS. Nearly the worst condition of my life.
That's pretty good!
To everyone with such weight - be careful and increase your running distance/intensity slowly. "Quality" of your weight doesn't matter- pushing it too hard will lead you to constant shin splints and stress fractures.
Im 6'4 at 220 and mostly good mass. Decided to run marathon once. And that was a good idea. Going from 15 miles/week to 40 miles/week in just 4-5 weeks was a bad idea. Caught a stress fracture and pushed back long run for a little by replacing it with swimming / cycling.