How I Run Faster For Longer (Using Science)
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- Опубликовано: 1 окт 2024
- In this video I'll show you the science-based cheat codes to run faster for longer. I hope this serves you.
✅ Become a Better Runner in Only 4 Minutes:
30days.nicklas...
References:
Rosenblat MA, Perrotta AS, Vicenzino B. Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Strength Cond Res. 2019 Dec;33(12):3491-3500.
Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.
✅ Become a Better Runner in Only 4 Minutes:
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Quick notes
Pyramidal Training 3:07
Polarized Training 3:45
Threshold Training 4:28
Run workouts
Hill sprints 6:51
Tempo Runs 7:15
Long Runs 7:38
Interval training 7:56
Sprints 8:21
Thank you for sharing. It was first time to hear about Threshold schedule? Ive only heard about Norwegian Training as 4x4 run. Looking forward to give this a try.
Keep up the great content 😊🏃
I appreciate it.
Yeah I was actually confused as well for a while, because the 4x4 protocol also came from norwegian researchers. As it turns out threshold training is now being called the norwegian method after the Ingebrigtsen brothers and the Triathletes (Kristian Blummentfelt and Gustav Iden primarily) has started taking it to the extreme.
Critical details like "high zone 2" and "as close to LT2 as possible" are why I think a properly-defined 5-zone system is more helpful than just easy/medium/hard. Especially for teaching/coaching.
In my experience it depends on the individual. Some people need 5 (or even 7 zones) - Others find it simpler to use 3 😄
But when explaining I believe 3 zones is effecient because it simplifies things. It’s one of the reasons that most studies define zones this way as well.
I still don’t agree with the 3 zones. It’s effectively the case that all over RUclips and knowledge from my local environment, 5 zones are used. Your Zone 2 definition is very different from how Zone 2 is defined across the running sphere.
I actually think the 3 zones is much easier then 5 zones.
@@Manojaii 5 zones is a great solid system and a lot of runners use it. 😄
Training Peaks is set up with 7 zones. I’ve used all 3 and had great results with all of them. It depends on the runner, what they want to achieve and what their shortcomings are.
But what makes it hard is when some some coaches use 1 system, research uses another and federations use a third.
If you’re new to zones understanding LT1 and LT2 is in my experience the easiest.
As soon as we discuss multiple zones we need to go into deeper physiology to understand why and when we seperate because of different adaptations.
@@Manojaii Fortunately, you still don't have to agree... But if everybody preached the same principles, I guess we wouldn't need more than just a handfull of YT channels posting training videos 😉
I personally dont think that the Zone 2 definition that you're referring to is a "one size fits all" thing, and I'm quite pleased that other sources chime in with another take on training than the very popular (some may say "hyped") Z2 training talk these days.
Why? I've tried training using the Zone 2 definitions by Stephen Seiler (more specifically using 80/20 running by Fitzgerald). And it worked like BS for me to put it mildly.
My body and "system" simply does not respond well to that at all. It took me a couple of months to feel the decline in form... and by 5 months my legs felt almost "dead" by not getting the stimulus from more "mid level" runs, which would be in the mid to upper end of Nicklas' Zone 2 definition.
After 5 months of 80/20 training applying the Zone 2 as defined by Seiler, my performance on e.g. threshold runs were 15-20 seconds per kilometer WORSE than just half a year prior. That's a lot - and that was not just measured on "a bad day at the running office". Go figure...
Now that I've reverted to training a more significant portion of my mileage in the mid to upper end of Nicklas' Zone 2 definition, my body once again starts responding and my fitness level improves ever so consistently.
All the way back to my late teens and early twenties (I was a swimmer back then) my body always had to "really work for it", compared to some of my team mates, who would improve by training more lightly.
If the other Zone 2 training schemes work for everybody else (or most people at least), good for them. I'm fine with being the odd one out - but I'm definitely also glad that there are alternative takes on and input to training principles out there.
What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time.
Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it.
Especially when i laugh or exhale all air.
Any ideas?
@@litoid
In theory there should be no issues spending that amount of time in zone 3, but with the symptoms you are describing, I think you should go see a doctor.
Run 1 hour everyday for 3 years.
You’ll probably get injured 😆 But I get what you’re saying. 100% consistency over time will get you 95% of the way there.
Love this video. Well structured and no trash talking. Everything is on point. Thanks!
Thank you so much!
@@NicklasRossnerPT you are welcome. Keep creating content. It is very good.
@@velislavstoev I will 😄👍
Hi, thx for the video! I have few questions to 5 workouts:
1. what separates "sprint" from HIIT? I see them quite equal - short intervals of very high speed/effort?
2. what are the benefits of "sprints" for distance runners (or at least half-marathon distance and more)?
3. what are the benefits of "sprints" in comparison with "hill sprints"?
thanks!
@@ciki386 Thanks for the comment.
Sprints are extremely short compared to HIIT. Think 6-20 seconds with 20x resting time (for example 6 seconds all out and 2 minute break)
HIIT are often longer intervals of 60 seconds+ with shorter breaks of 1:1 or lower (example 4x4 minutes with a 4 minute break)
The idea behind sprints for distance runners are manyfold but one of the main reasons is that sprinting builds muscle strength in the legs and core, which is beneficial for the overall running economy.
Hill sprints are particularly beneficial for building muscle strength, explosive power, and improving running form (by requiring more from the glutes and hamstrings) while flat sprints are more focused on enhancing top speed and agility.
I hope it makes sense 😄
@@NicklasRossnerPT Thanks, so if I understand it correctly, for a distance runner hill sprints will do just fine and there are no (major) benefits of flat sprints over hill sprints, correct?
@@ciki386 yeah for distance running I would prioritize hill sprints over flat sprints 😄 A lot of elite runners do both though.
Holy shit what a good video short and everything included ...one small thing add lactate levels for the different zones
Thanks man! 😄
Yeah, good point. Should’ve done that 😊
Great video!
How would a weekly schedule look incl. the 5 workouts?
Are they additional because how can i maintain zone 1 while doing sprints ?
Thanks in advance for ur reply
If possible, I would include all 5 - Think about it like this: Doing a sprint workout you don’t spend 100% of the time going all out. You have a lot of minutes in zone 1.
So over the course of the week and every workout look at how much time is spend in each zone and then adjust.
Depending on your makrocycle I would spend more or less time in different workouts. If for example you have a goal of a marathon then in the final phase, there would be more time allocated to Long runs in marathon pace and less to sprints
On the other hand if you are training for a 5k, you would spend more time doing VO2 Max work.
I hope it makes sense 😄
I don't know how to easy run vs regular run. cuz my running pace is 11:00/km. its already that easy. idk how to improve this
@@halosunnah5446 11:00/km in a slow pace or hard pace?
The principles are the same. If 11:00 is with a moderate/high effort, then a walk/run to keep the effort low, so that you can go hard when you need to can help you.
But I find that to most people with a low training age (have not run for many years) just slowly increasing volume over time will make you run faster 😊
@@NicklasRossnerPT my 11:00 is where I can talk, and yesterday was my first time hitting 5km after 2 months of training. so 11:00 is basically how fast I run at any distance with max 5km. I heard beginner needs to build aerobic ability by running slow and long. that's why I train myself this way. but I want to improve my pace and my distance, because I aim to be marathoner. Could you please suggest me what can I do next? Thank you so much
@@halosunnah5446how often do you run per week?
11min/km is not running is walking
@@manuelreyes8346 have some respect
A great video. The problem I have is accountability. Max I could do per week are 2-3 runs.
Thanks man. 😄
Yeah that is a big one for a lot of people. I’m looking into ways on how to solve it.
Do you think a dedicated program or challenge with community to back it up would help?
Nice video + details. Thank you!
I appreciate it 😄👍
Also Is neccesary teach or explain the strenght trainings AND how to mix it all week,
@@julianquintana623 Look out for my video on friday - it will do just that 👍
Thanks for the video. Helpful to me and runners
@@HamstarBlah I appreciate it 😄👍
how long breaks while ddoing zone 3 training on polarised training?
@@Robzabest25 A work/rest relationsship of around 1/0.5-1. Meaning for 3 minutes of work around 1.5-3min of break. But it depends on the length of interval. The shorter the interval the shorter the break has to be when doing VO2 max training.
Sprints are a different story. The work/rest ratio is more like 1/10-20 and intervals are extremely short (Usually 6-30 seconds, depending on the goal).
Excelent video. What Is better? Pyramidal vs threshold training?
@@davidbetan602 Thanks man.
Most elite athletes use a pyramidal training approach and it’s what I lean towards myself. But it varies a lot between individuals. So I would try one for a season, then try another for a season and compare the two 👍😄
I’m interested in giving the polarised training a go. You mention 55-75% of 5k pace for z1. What % of 5k pace is the start of zone 3?
Depends on how fast your 5K time is. It should be around 12-15min all out pace and faster 😄
First for all i understand a little bit of this technicality terms ..Can you please elaborate in more easy ways with physical practice or picture so that I could apply???
If you live in an area where summer is high heat, high humidity how how are you adjusting to training in those sort of conditions? I like running in the heat but keeping your hr low can be problematic. I realize you can run at the crack of dawn but even then it’s often in the 80 F range and most days that just doesn’t work schedule wise. I’ve always just figured you take a beating in summer and get relief in the fall.
Yeah. As much as I binged watch a lot of running How To's on YT, most of them that I followed live in western part of the world where climate is kinder. I live and run in a city where just couple of months ago, our evening temperature was as high as 37C and mid day temp went up to 49C.
This is one of the problems with only using heart rate 😊
I would use a percieved effort scale instead. If your heart rate is a bit high but you feel like its super easy - then I would go with the feeling.
In theory using a combination of percieved effort, heart rate and Lactate would be best. And if the heat makes the heart rate go higher we should slow down. But in practical terms, I know its not always possible (I have raced in Qatar and Dubai as well, so I’m well aware of the heat)
The body is extremely adaptable and over time the heat should matter less. Heat training is actually used with elite athletes because it might have similar benefits to altitude training. So if you hydrate well and take your precautions, it could end up being an advantage.
I hope this helps 😄
I have the same thoughts, 1) high temps, 2) with medication, with side effects of higher blood pressure and raised heart rate.
My zone 2 (from Apple watch 5 zones) is 133-145 and I run with heart rate alert.
Normal I do 135-145.
With higher heat I go +5 up to +10 and with medication +10.
I know that with normal conditions, I never go slower than 6:15/km at 140bpm, so I stay around 140-142 and if I go slower than 6:15 under special conditions, I allow it to go up to 150 or 155 (My zone 4 normally starts at 160, so at least I don't wanna come close to 160).
Keep in mind, that I (29 yo male) got pretty constant and quickly Vo2 max improvements from 39 to 49 within 4 months and now above 50 Vo2max I am progressing really slowly, so I go upper zone 2 to stress my body more and improve Vo2 quicker (middle of 133-45 is 139 and I go aggressively 140-142, if I feel not tired before and have enough time to recover.
@@Henningberlin94 Its normal to see quick improvement in VO2 max and then to have it become harder and harder as you get better 😄 It sounds like you work hard! Thats awesome man!
Be careful using the zones from your Apple watch. They can be very misleading. I would advice you to do a test every year to set correct zones instead 😊👍
Man these people in hot humid locations are annoying, just stick to cardio in the gym
Search and learn about only one proper technique in the world - pose method and will be more smarter and faster
When can i do these Workouts if i do one of the 3 trainingsplans... after the runs or when?
Everything is examples 😄 I’m working on putting everything together for some comprehensive training plans.
@@NicklasRossnerPT thx
I always do all out 5ks but never fell rhe lactic acid .. like at all
I subscribed for your "good" jokes :😂
@@AdrianTap 😂 I appreciate it 🙏
3200 m weekly running routine send me please ❤❤❤
At 5:48 , is there an error on Day 7? Should it be 10X400 1min break in Zone 3? Not zone 1?
@@jtfoo68 Yep 👍😄
I think my head went to “1min break in zone 1”
10x400 zone 3 with a 1 minute break (or easy jog) in between.
@@NicklasRossnerPT Thanks for the clarification.
@@jtfoo68 Anytime 😊
This is great but seems impossible to follow for people with jobs and kids lol
@@jesusmtz29I’m with you. I got a full time job and 2 kids 😅😁 I think you just need to accept the different seasons of life and do whatever you can 😄(I have an extremely hard time accepting this sometimes)
@@NicklasRossnerPT I'm sorry I sounded like I'm making excuses. I swim every weekday morning before work and run on weekends. What's really impressive is how you do it at such high level. I love the structure you describe. It's motivating to see your routine. Love the videos I'm a fan now
@@jesusmtz29 I think that is awesome. 😄I miss morning swims, it’s such a great way to start the day.
Thanks man 😄
Also das sagt mir, es ist egal wie man trainiert Hauptsache man trainiert, nur nicht zu hart.
@@divisionbyzero7916 haha sort of.. 😅 Most people don’t train this way though.
Very good information! I did a lab test, my LT1 is at 146 and my IAS is at 168! It is very interesting, I can do a lot more Intervalls and tempo runs if I stay under 168. If I go above 168 I have to recover longer and do not feel so good after the workout… Many youtubers are telling me to do high intense intervalls, the lab test coaches telling me to do high intervalls, but for my feeling after many many hours of training the magic zone is right below the second threshold. Under the IAS of 168. Especially for half marathon and marathon. What do you think? 😊
I would trust your gut feeling. Science is just a Starting point - but we all respond differently to training and if you don’t feel good after training hard. Then I would not do it, simply because adherence is the most important factor. And the more you enjoy something the more you’ll do it.
As long as you’re improving doing what you’re doing - Keep going. When you stagnate, you can try to switch it up 😄
hello if your LT1 is 146 and LT2 is 168, you have the Aerobic Deficiency Syndrome (ADS). Just do more Aerobic training right at LT1 and you will run better.
@@mindc0ntr0l94 I think you are wrong! My lactate is 1,79 at LT1. Lactate 2,1 is at 155.
I would disagree on some points. 1. "sprints" arent upto " 400m". Thats way too long. You want short high intensity to activate motoneuronal growth at the muscular motor end plate . At the most I woukd go 100m . Everything else is intervall training.with different goal sets
2) polarized training is named 80/20 but even the source data showed thats wrong. It was simply named like that and sold for marketing purposes. The data of athletes showed more a pattern with ranging 20-40% in your zone 2,. But 55/25/10 doesn't sound as good. What really separates polarized imo is that long runs are run deliberately very slow.
Thank you for the comment 😄 Here are my thoughts:
1. It depends on what you want. For distance runners doing sprints of less than 100 meters with +10x break like the training you’re refering to won’t help them much in terms of performance. It makes sense since they will never do sprints from a place of full CrP capacity. For Sprinters it’s a different story.
2. I disagree. If you see this paper from 2022 going through the best runners in the world and their training distribution they don’t spend 20-40% in zone 2.
Far from it:
Haugen, T., Sandbakk, Ø., Seiler, S. et al. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med - Open 8, 46 (2022). doi.org/10.1186/s40798-022-00438-7
Thank again for the comment. I believe discussions like these are to the benefit of the athletes and there are many ways to skin a cat. My way of thinking is not “the only way”. Far from it.
This is just the way I think about it, and how we train the elite athletes I work with. Have a great day 😄
If you had trained hard , any position of running can make your run faster
Ok. Subscribe
@@rahadimodern6464 I appreciate it 🙏
Are you able to help out with my marathon training plan? Specifically the taper weeks?
@@joshscott3494 Unfortunately not at the moment - I’m working on a way to provide some sort of coaching in the future though.
isnt zone 1 is too slow? what pace did you use on zone 1? and the range of HR of yours?
@@melvinnoval2182 It depends on if your using the 3 zone system or a 5 zone system. And how low you go 😄
Zone 1 for me in a 3 zone system is anything slower than 4:15/km. Below 75% of max HR
Zone 1 in a 5 zone system is anything below 4:30/km for me and below 65% of HRmax.
I will recommend you take a 30 min all out test to find your zones based on Lactate threshold (you can learn how in my running calculator - its free: www.therunningequation.com
@@NicklasRossnerPT alright, thank you! How about your average cadence? I'm 177cm, my avg is 160-166
@@melvinnoval2182 No worries 😄
My cadence is typically between 176-184 - I find my running form tends to get better with a higher cadence 👍
@@NicklasRossnerPT i will try to get a higher cadence. Thank you so much
@@melvinnoval2182 A Quick tip that helped me was to use 180BPM playlists. Then you just run to the beat 😄 You can find all types of genres if you just Google or use Spotify.
Verwirrt mich nur mit den 3 Zonen fur mich ich Zone eins Zone 2 zone 3 zine 4 und Zone 5 annerob
Nice presentation, thank you!😊
@@stomaworship6334 I appreciate it 😄👍
help me i dont understand in threshold training DAY 2, which that you explained 6x10min Zone 2, is it the same like zone 2 for 60min? or its like interval that there is rest between the set? and if there is rest, can you tell me the detail? btw, thanks for making good video 😊
@@irgiaf4238short rest 😄 1-2 minutes
And thanks.
Bro zone 1 ? How is zone3 hard when your body isn’t even producing lactic acid yet
You're producing lactate acid after the first lactate threshold, so that is already in zone 2 (by this definition). In zone 3 after the second lactate threshold you're producing a lot of lactic acid (Using the 3 zone model determined by LT1 and LT2).
@@NicklasRossnerPT Ohr I mean I never feel it but I though as long as it was aerobic respiration it fine
Fantastisk video. Tak for den🙌🏼
Tak skal du ha 😄👍
I think it's possible to run fast (4min 1500) without any overdistance work.
Only sprints, hills, interwalls.
The aerobic base can be trained/maintained by doing anything like from playing soccer, doing cucuit training, walking up a mountain. Basically anything that keeps the HR in zone 1 long enough.
Perhaps. But the best 1500m runners in the world (Josh Kerr and Ingebrigtsen) do a ton of distance training. Between 100-200k of running per week.
@@NicklasRossnerPT yes they do at some time. But those athletes especially Kerr have very good max speed.
Too many amateur athletes think they need to focus more on aerobic training, but the truth is more then often the opposite.
The flying 100m is a very usefull time trail.
Without a sub 11s flying 100 it will be next to impossible to run a sub 4min 1.5k for example.
@@Leonidas-eu9bb I call bullshit here. You can easily run under 4min 1500m without being able to run an 11s flying 100. I've been running around 4min for 1500m, slightly above and below since high school and have never been able to sprint that fast. I would struggle to break 4.4s in the 40m fly. Yesterday I ran 8.2s in the 70m fly. I would definitely agree that recreational runners neglect speed work and just do slow miles though. They don't need to be told to do more zone1.
@@aaronholmgren5497 Maybe it's not that fast. But for a sub 4min mile it is realistic.
You probably have very good endurance and you very likely are built for midle distance running (relative light, long thin limbs, not that much muslce).
I think it's much easier to have speed and train conditioning/endurance than the other way around.
Great video
@@benifurman Thanks man 😄
Sorry Sir, i dont understant
Can you re-write in this comment column
Sorry my english bad😂
@@lowlanderswarnadwipa3264
No worries 😊
Rewrite the entire video in the comments? Gonna take me a bit too long unfortunately 😄
@@NicklasRossnerPT yes Sir
Please explain briefly
@@lowlanderswarnadwipa3264 I go over different strategies to run faster for longer, including what science says about periodization and what types of different runs we need throughout the week, if we were to design an optimal training week.
And then I come with some examples of weekly training schedules. 👍
@@NicklasRossnerPT thanks Sir
Please explain metode training in this comment column
there’s an error at 5:48. You wrote its Zone 1, you said it’s Zone 2, but it’s Zone 3.
I see how it can be misunderstood 😄
This is what I meant:
10x400m hard effort (zone 3) with 1 min recovery in zone 1 in between.
@@NicklasRossnerPTso u want to get ur HR from around 170 to 130 in less then a minute to get Zone 1 in average for that minute?:)
@@MacGp100 I always use zones as a combination of percieved exertion, HR and Lactate.
So if you go slow immediately you would be in zone 1 😄 but yeah would generally just try to get the HR as low as possible while still moving.
For elite athletes the HR will go even lower in that minute though anyway.
@@NicklasRossnerPTwhatever, it’s a Zone3-Training! Not Zone 2 as you said in the video and not Zone 1 because of the pauses….
@@MacGp100 You’re right. It’s intended as a zone 3 training.
so the cheat code is what most runners already knew? got it
I just had my thresholds tested and got my results. I’m going to be training based on this for 6 months before retestings.
Ideally I’d retest after a 12-16 week training block to then guide the next training block. Cost is the hold back.
Thats a great strategy 😄
But yeah the cost can run up. Do you use HR zones during training then? Or lactate strips?
@@NicklasRossnerPT the results provide a 5 zone breakdown of Recovery, Easy, Steady, Tempo and Aerobic Intervals. For each there is a pace (min/km) and a target HR zone.
I recently had 6 months of zero training due to illness so my easy zone 2 pace is 7:30 / km, ie just below LT1. Seeing how this changes over a 6 month period will be very interesting.
The report advises running at the target paces and cross referencing that with heart rate. For example, run my easy runs and ensure my hr is around ~140 with a tested max heart rate of 195.
I’m very much a data driven person so the whole run by feel I struggle with. Which my results confirm as my “easy” runs have not been easy enough.
@@Iain31313 That's awesome. I'm very data driven myself and struggle with feeling as well. My experience is that the more I train, the easier it is to run by feeling and still hit the exact zone. But I still find it hard to go for the easy runs - Just made a video that'll be coming soon about that experience.
The 5 zone system is great, I'm sure you're gonna get great results if you stay consistent!
I hope you crush it!
Most watches and coaches use 5 zones. So you need to remake your video
@@alexcrypto21 Maybe in the future 😊
Zone 1 and 2 are before LT1, zone 3 and 4 are between LT1 and LT2, zone 5 is above LT2.
Thats how most zone 5 systems work.
I chose 3 zones because in my experience 3 zones is easier for novices and even intermediate runners to train with 😄 It also makes it easier to understand LT1 and LT2 (at least it was for me)
But if 5 zones work for you then go with it. With elite athletes we actually use 7 zones to get specific smaller adaptations. 👍