In the last year and a half I've run 3 1/2 marathons at 3 hours. Training for another in October. Shooting for a sub-2 hour time using your training principles . I'll be 63 at this time. Due to COVID I had a stroke 3 years ago. This will be a huge accomplishment for me. Wish me luck.
To run a marathon as fast as you do with so much muscle mass is mind-blowing. I've appreciated the multi-year journey that you've documented showing how you've progressed. Truly incredible.
I ran my first marathon last week, the Surf City Marathon in Huntington Beach, in 5:06. I’m super proud of myself, considering I couldn’t even run a mile without stopping 4 months ago. What I noticed about the people who were zooming ahead is that they really have a lot of muscle. This is why I want to start doing hybrid training, so that not only can I build endurance but also gain strength
Tapering down from all the heavy lifting I’ve done the past 10 years, changing my perspective on running as another challenge instead of a chore has helped so much. Thanks for being my inspiration to get into hybrid training!!
hearing you talk time and time again about nutrition and fueling during workouts/runs made me start to take that side of training more seriously and I recently did a 16 mile 'hard' trail run with lots of elevation. And I took fueling seriously with electrolyte intake and eating some food every few miles and it was fantastic. Felt stronger, faster and more confident the entire time.
@@Lunar.cipher I'm still training. Doing a half marathon oct. 19th then a full June 1st. Right now I'm looking at a 1:40 half and goal for the full is 3:30.
@@Lunar.cipher Not yet, I got 2 weeks before my 1st half marathon. I'm aiming for sub 01:40. Then take a month off and start a 20 week block for the full. I'm going to shoot for sub 3:30 for that one. It's been a fun journey. Weekly mileage has peaked at 66 miles for this block. So I've been putting in work. Can't wait to train for the full
Thanks nick, I like that you mention time on feet as a part of volume. For those of us 4.5- 5 hr marathoners, it's important that we consider this more than miles for our long runs! Very informative. Congratulations.
A friend of mine told me similar thing about marathon prep and nutrition: "don't try to loose weight during preparation, you can loose it after marathon" :) (I listened and didn't loose anything :D)
I run fast for longer if the weather it's fine, running in the winter is different to run in the summer. I just run for fun but the weather is very important for me like the wind our humity to run fast for longer you know. I gain Resistence and Consistency and when I catch a good day I push it! Felling strong, breath fresh, good felling!
I have been getting back into training after a long time away.. and this is week 3.. body finally feels it and had my first ever shin splint in my life as well. Took yesterday off and today has been slow. This is the vid I needed too watch! Thank you for all the motivation you have gave me.
@@nvm1636 I trained for way longer than necessary, almost 10 months. That said i started in pretty good shape, 6 feet, 180 pounds. By the end, it was a matter of keeping fitness up while not overtraining, which i don't recommend. By the end of the training i was so ready to do it. Going for sub 3 this year in October.
You’re a powerhouse for your brand (company)! What I really like is how you blend everything in (family, work, & performance). I wish my coach would do this! I find myself repeating some of these phrases (enduring “the process”), as I get ready to run Indianapolis Monumental Marathon, so thanks for putting yourself and your company out there, and producing these high quality videos. You rock dude!!!
Nick, thanks for all the advice on running. Here is one back to you from a swimmer: At 1:16 you show yourself breathing while swimming. This by itself is something you can correct and save sooooo much time. Try while breathing not to let both eyes off the water, only one.
Thanks for all of the inspiration, Nick. You’ve motivated and inspired me to get back to running and lifting AND creating content. Hope to continue building my channel. Thanks again
This video is gold. I’m 50, just ran my first marathon. Sub 4. Need to shave 20 minutes off to BQ. Didn’t think it was possible till I watched this. Can I do it? Probably. Will I? Remains to be seen.
Treat those broad hr formulas (I.e. 180-age) with caution.. they make sense for most people but not all. RPE or getting a VO2 max test to find your true zones is a better idea.
I am 61 years old if I subtract 180- 61 that is 119! There is no way I am running at that heart rate. My 12:00min pace my heart rate is at around 140-145
I'm training for my first trail half marathon. The nutrition point is so underrated: every time I underfueled, my runs were unnecessarily painful. I now make sure to fuel before, during, and after each session. My body recomp was slightly different in that I had to add strength with running specific weight training, but overall the recompense is at the expense of body fat for now, I reduced fat in my diet too and lord knows I love French cuisine and all its butter
train in zone 2 and train with Whole Foods and no refined sugars no proceed food and no milk and milk products keep your intake when you run to zero and drink lots of water you will get used to it and you will be amazed kudos to you keep up the great work I am a senior citizen I do 100 miles in 5hrs 45 minutes on road cycling I'm whole food plant base I started 10 years ago for health reasons I feel like I'm in my twenties
With my experience massaging with a massage gun every day prevents or reduces injury for my Achilles and patellar. I'm guessing planter massage can help but you can add strengthening exercises for the foot specifically. The most important advice I know is stay within your max weekly distance.
Barefoot shoes whenever your not running. 0 drop shoes for running. Wide toe box is key! Tight pointy shoes cause bunions which if you have buni9ns your toe is javked sideways and thY cuts off critical circulation which then makes healing impossible through the plantar pain area just a bunch flof dead tissue hangin out. Ease into the 0 drop running. Also work your tibs! Get a tib bar
Discovered MAF training so I’m going WAY slower than ever before and it’s testing my patience. But all the examples I’ve read about say it’s worth pushing through the months/years of slow running
There is a lot out there that it also hasn't been 100% effective for. Don't treat any one method as dogma. It has it's uses, but like most things, the truth lies somewhere in the middle. At the end of the day, if you run more, you'll get better.
Dude, it’s so cool to see the physical changes you’re going through to achieve your goals. I’m excited to see how far you’ll go as you lean out. You’re one of the real ones man, don’t ever quit.
great video! no fluff and I didn't have to watch you hang out with your friends, use your drone, and not talk about what your video title was about. (damn I sound more grumpy ever year that passes.) Thanks for this. the lactic acid and carb part helped me the most, do understand what is happening inside my body and what to put in it, and when. Thanks again. I am only running 10K's but this is still very relevant.
Thanks nick, in the process of training for my first 100 miller and this is such a good reminder to do the small things right and to enjoy/endure the process.
Great video. Not only super entertaining to watch, but also packed with tips and advice. I'm training for my first ever marathon at the moment and this has been so helpful, thanks!✨
Just got into Running 3 months ago. This helps a lot. I have a half marathon in 4 months and I am training towards that. My long run is currently 6miles. Slowly building to it, and hopefully can get to do a full marathon one day.
This video is so helpful! I started MAF training 2 weeks ago and I can’t wait to keep going , your video is very informative and inspiring! I used to be very interval focused and I’m trying to transfer to endurance and longer runs.. can’t wait to implement your tips !🎉 keep going nick, you’re helping a lot of people !
I was going to say one of the best, but instead will say - the best explanation on training philosophy and endurance that I have ever heard! ❤ go get ‘em!
Been running in Nashville this week, they’ve got some good hills here for longer runs- the area is definitely the new Austin of places people are moving to
Anybody using the maffetone method that finds themselves having to walk ALOT. Long story as short as possible - I used to weigh 330lbs and used a combination of running and powerlifting to get down to 220. Took about 18 months. A large portion of that was spent training for a half marathon and then i jumped to an ultra marathon in the north georgia mountains (35 mi, nothing crazy). I completed both the half and the ultra with pretty solid times, beating my goal times. I wasn't using MAF when training during that time. I took about 60 days off running distance after that race and am starting to get back into it. I want to go full MAF with my training because of the fact it works so well with a running AND lifting routine. The most challenging part for me though is not even getting 4 minutes into a longer run and having to walk because my HR is above 148 (im 32). On my longer runs, towards the end, I will literally run for maybe 30-45 seconds then have to walk for 20 seconds then run again. I have seen some minor improvements, but i'll be honest, there are times when I will run 8 miles in Florida and not sweat a drop because I am having to walk so much. I get my goal now is performance vs weight loss, but i'm not seeing really any performance gains on the 20% of my runs where I am not necessarily trying to stay below 148. I have seen where some people use a modified MAF where its something like small % above your MAF calculation, but Ive been trying to stay strict under 148. it should be noted, when I say walk I am saying I am walking about as fast as I can without running. Just wanted to get some insight into what others have experienced. i have been trying to get some guidance on this for a little while now!
The Maximum Aerobic Function (MAF) 180 formula is an ok guide but people should be informed this is not relevant for everyone, especially those who are relatively new to training / returning to training after a long hiatus, with 2 years of training being the indication for the MAF 180 being relevant., For those not at that point, it is suggested to deduct 10 from the MAF 180 HR result. It's super important not to exceed your zone 2 training band (which is what the MAF 180 numbers provides; your optimal zone 2 HR). If you're out for a run, the entire run should be kept in the zone 2 band, drifting in and out of it won't be effective due to lactate build up and other changes which occur once you exceed the target range. So even if your device/data post run shows your average HR was within your MAF 180 number zone, you may still be doing a lot of miles which aren't providing you optimal benefits to improve your endurance over time. Sorry for the extended text, just thought it would be useful to share, as I wish it'd known that when I first started running.
You seem knowledgeable. I have an ability to push my heart rate quite high. I'm 41 and will regularly hit 186 - 190 on speed training days. In a race I tend to finish between 198 & 200 bpm. Is this OK, or doing me harm? Also you talk about not going above 139bmp at all. I live in an extremely hilly environment. I would have to walk for 20%+ on my long runs as the hills are too steep to run up and keep a low heart rate. If this provides benefits, then surely going for walks provides benefits? I typically walk 15-20km per day, but try to reduce this to 10km on days I run hard or long run. But maybe if I'm doing all this walking then I don't need to bother with the long slow runs that much as I am already doing long fast walks!
This video. 🔥 Kudos Nick, for your professionalism on this channel, and STRONG wishes of luck from Portugal 🇵🇹 on this next stage of your life, it’ll work. 🙌💪
Really great advice, and I agree with all of it and have experienced improvement in my running by applying this approach. I would also add that MAF180 isn’t the only way to work out max aerobic HR, there are better ways to do this that might be more accurate for you.
I'm going to do a series for a normal guy that works rotating shifts sub 4hr marathon training while eating normal food without measuring anything and using a heating pad, foam roller and ice packs for recovery.
I completed my 1st marathon and now I want to run faster longer. My body shut down at mile 16 out of 26.2 it still irks me makes me want to build on endurance and speed. Thank you for this video
While I agree that lactate increases beyond sustainable levels when experiencing fatigue, it is instead the accumulation of h+ ions inhibiting the PCr system that causes an inability of the muscles to contract.
I’m about to run the Greece marathon, fell off on my program because of life and I’m still overweight. Gonna push through and do my best, it’s gonna be tough as hell though especially with the elevation.
super low he’s said he won’t go over 225 on back squat, he’s posted a leg day on marathon prep it was like 4-5 exercises 3-4 sets Leg extension x 12-15 Leg curl x 12 -15 3-5 sets Back squat x 10-8-5-5 3 Rounds Walking lunges x 20 steps That’s it, that’s a solid leg day
@@rlch6762 thank you ! i needed this or more so how to prioritize strenght training because my legs always feel dead or runs suck for two days after leg days. nice to know less is more.
its a great summary and enjoyed the video. Only thing I have like some others, is I feel I need to be a full time athlete to nail down the diet part of things. I just do intermittent fasting and eat what I want cause of busy lifestyle...job etc.
Its great to be out and running on a road/trail that you must complete in order to come back from where you started from. It forces you to run. It pushes you harder... If I were to be on the track or on a treadmill, Id give up much much faster
@@lovestitchesall8420I’d say alot of people care. And you know who can work harder? A person taking performance enhancing drugs. A natural athlete can only recover so much. And simply “working harder” shows diminishing returns much quicker for a natural athlete.
I think the worst part about controlled comfort is when you are feeling good at a petty fast pace and can push through it but the idea of accidentally slowing down a little or if you try to slow down just a bit your body literally adapts so Fast to that and wants to keep relaxing. For example if you stop to walk for a second then go back to the same pace you were at it’s 100x more difficult then just keeping the pace
gotta make sure you avoid injuries if you have these types of goals. in order to do that, work smarter, not harder. nothing worse than having to take weeks off to heal from an avoidable injury.
If you added more fat and cut the carbs you'd have more energy and your performance would improve. Keto diet with good fats: grass fed bacon, butter, fatback, pigs feet, chitlings, coffee with coconut oil: best way to fuel up and lose weight
In the last year and a half I've run 3 1/2 marathons at 3 hours. Training for another in October. Shooting for a sub-2 hour time using your training principles .
I'll be 63 at this time. Due to COVID I had a stroke 3 years ago. This will be a huge accomplishment for me. Wish me luck.
Best of luck!
Good luck!
You got this easy
Good luck! You’ll crush it.
Good luck!
To run a marathon as fast as you do with so much muscle mass is mind-blowing. I've appreciated the multi-year journey that you've documented showing how you've progressed. Truly incredible.
Lance Armstrong was also mind blowing 😉
@@endurodadclint5377you got proof that he’s on gear
@@endurodadclint5377 poor take when everyone in the tour was juiced
100% natural, too!
Not really, and certainly not when juiced
"endure the process" that is so refreshing to hear over and over again.
I would change it to "learn to enjoy the process"
@@acasualviewer5861endurance relates to consistency a lot more than enjoyment does
enderrrrr the process!!!
I ran my first marathon last week, the Surf City Marathon in Huntington Beach, in 5:06. I’m super proud of myself, considering I couldn’t even run a mile without stopping 4 months ago. What I noticed about the people who were zooming ahead is that they really have a lot of muscle. This is why I want to start doing hybrid training, so that not only can I build endurance but also gain strength
How's the training working for you now?
Tapering down from all the heavy lifting I’ve done the past 10 years, changing my perspective on running as another challenge instead of a chore has helped so much. Thanks for being my inspiration to get into hybrid training!!
hearing you talk time and time again about nutrition and fueling during workouts/runs made me start to take that side of training more seriously and I recently did a 16 mile 'hard' trail run with lots of elevation. And I took fueling seriously with electrolyte intake and eating some food every few miles and it was fantastic. Felt stronger, faster and more confident the entire time.
What I like about you Nick, is that you talk the talk but also walk the walk, you talk from experience after years of trial and error! Keep it up sir
He is also juiced to the gills.
I just ran a 4:16 marathon in Melbourne! Totally agree it’s a process and patience is needed for building. Best of luck for your marathon prep!! 🤝
Great time mate
How long did you spend training for this marathon? I recently started training for a marathon, I think I'll train for a year before I enter one.
@@PatrickStar_24 Hey, have you been able to do that marathon? How did it go?
@@Lunar.cipher I'm still training. Doing a half marathon oct. 19th then a full June 1st. Right now I'm looking at a 1:40 half and goal for the full is 3:30.
@@Lunar.cipher Not yet, I got 2 weeks before my 1st half marathon. I'm aiming for sub 01:40. Then take a month off and start a 20 week block for the full. I'm going to shoot for sub 3:30 for that one. It's been a fun journey. Weekly mileage has peaked at 66 miles for this block. So I've been putting in work. Can't wait to train for the full
"CONTROLLED DISCOMFORT"
This was the key for me. Thank you very much
Did my first ever half marathon in may, just signed up for my first ever full marathon next may. Go one more.
Thanks nick, I like that you mention time on feet as a part of volume. For those of us 4.5- 5 hr marathoners, it's important that we consider this more than miles for our long runs! Very informative. Congratulations.
Got my first marathon coming up next year. This has GOT ME GOING!!!! Keep it up Nick. 💪
Are you on Anavar or Dball?
@@GardenGuy1942 100 grams of Dball with my Cheerios every morning.
Where at? I'm looking to do Clearwater in Jan! with a hernia tho...
Did you run it yet?
A friend of mine told me similar thing about marathon prep and nutrition: "don't try to loose weight during preparation, you can loose it after marathon" :) (I listened and didn't loose anything :D)
As someone who has been here since the Seol videos, I can say your are still dropping great content my guy. Thanks for the gems.
I like the way you explain things very slowly and broken down where we can understand! Thank you for these videos
Preping for my first marathon ever. Your videos help me immensely. Thank you for sharing your experience and knowledge ❤️🙏🏻
How are you?
I run fast for longer if the weather it's fine, running in the winter is different to run in the summer. I just run for fun but the weather is very important for me like the wind our humity to run fast for longer you know. I gain Resistence and Consistency and when I catch a good day I push it! Felling strong, breath fresh, good felling!
I have been getting back into training after a long time away.. and this is week 3.. body finally feels it and had my first ever shin splint in my life as well. Took yesterday off and today has been slow. This is the vid I needed too watch! Thank you for all the motivation you have gave me.
Thanks Nick, first Marathon was today in D.C and i ran a 3:13..these videos have provided great guidance assisting me in setting such a high baseline!
3:13 min mile??!!!!
@@HebrewTactical 3 hours and 13 minutes to run 26.2.
Awesome first marathon effort! How long had you been training before the marathon?
@@nvm1636 I trained for way longer than necessary, almost 10 months. That said i started in pretty good shape, 6 feet, 180 pounds. By the end, it was a matter of keeping fitness up while not overtraining, which i don't recommend. By the end of the training i was so ready to do it. Going for sub 3 this year in October.
You’re as legit as it comes. Appreciate these videos as well as you documenting your journey to being an elite runner.
You’re a powerhouse for your brand (company)! What I really like is how you blend everything in (family, work, & performance). I wish my coach would do this! I find myself repeating some of these phrases (enduring “the process”), as I get ready to run Indianapolis Monumental Marathon, so thanks for putting yourself and your company out there, and producing these high quality videos. You rock dude!!!
I’ve never known of a guy with as much muscle as Nick that can run a marathon in under 3 hours
Verdade.
Ryan Hall
@@mrbartuss1yeah but Ryan has tiny legs
TRT probably many other things
@mrbartuss1 Ryan hall was a marathoner before he started lifting weights..stupid comparison
Controlled discomfort. Love it. One of my favorite videos of all time. Found it right when i really needed.
Nick, thanks for all the advice on running. Here is one back to you from a swimmer: At 1:16 you show yourself breathing while swimming. This by itself is something you can correct and save sooooo much time. Try while breathing not to let both eyes off the water, only one.
Thanks for all of the inspiration, Nick. You’ve motivated and inspired me to get back to running and lifting AND creating content. Hope to continue building my channel. Thanks again
Nice work. Subbed
This video is gold. I’m 50, just ran my first marathon. Sub 4. Need to shave 20 minutes off to BQ. Didn’t think it was possible till I watched this. Can I do it? Probably. Will I? Remains to be seen.
You got this brotha
Episodes are getting better and better !! Great work guys!!
Treat those broad hr formulas (I.e. 180-age) with caution.. they make sense for most people but not all. RPE or getting a VO2 max test to find your true zones is a better idea.
I am 61 years old if I subtract 180- 61 that is 119! There is no way I am running at that heart rate. My 12:00min pace my heart rate is at around 140-145
Yes, I was thinking the same thing. I have always used 220 - age to get my zones.
Where is this 180 number coming from?
Same here. 180? I learned 220. But even then - VO2 and RPE are definitely the ones I orientated myself.
That is why you have No Base 😊 @@IslandPointMedia
@@IslandPointMediaunfit
Great content Nick! I will run two full marathons in 2024! Endurance will take me there!
I'm training for my first trail half marathon. The nutrition point is so underrated: every time I underfueled, my runs were unnecessarily painful. I now make sure to fuel before, during, and after each session. My body recomp was slightly different in that I had to add strength with running specific weight training, but overall the recompense is at the expense of body fat for now, I reduced fat in my diet too and lord knows I love French cuisine and all its butter
train in zone 2 and train with Whole Foods and no refined sugars no proceed food and no milk and milk products keep your intake when you run to zero and drink lots of water you will get used to it and you will be amazed kudos to you keep up the great work I am a senior citizen I do 100 miles in 5hrs 45 minutes on road cycling I'm whole food plant base I started 10 years ago for health reasons I feel like I'm in my twenties
Share some insights on how you prevent plantar fasciitis, Achilles tendinitis, and other injuries that come with running constantly
With my experience massaging with a massage gun every day prevents or reduces injury for my Achilles and patellar.
I'm guessing planter massage can help but you can add strengthening exercises for the foot specifically.
The most important advice I know is stay within your max weekly distance.
Injectable peptides
80/20 rule
Weak foot = weak legs = bad running form = stress on tendons
Barefoot shoes whenever your not running. 0 drop shoes for running. Wide toe box is key! Tight pointy shoes cause bunions which if you have buni9ns your toe is javked sideways and thY cuts off critical circulation which then makes healing impossible through the plantar pain area just a bunch flof dead tissue hangin out. Ease into the 0 drop running. Also work your tibs! Get a tib bar
Love it! Lots of valuable insights put together in one video!
Discovered MAF training so I’m going WAY slower than ever before and it’s testing my patience. But all the examples I’ve read about say it’s worth pushing through the months/years of slow running
There is a lot out there that it also hasn't been 100% effective for. Don't treat any one method as dogma. It has it's uses, but like most things, the truth lies somewhere in the middle. At the end of the day, if you run more, you'll get better.
Dude, it’s so cool to see the physical changes you’re going through to achieve your goals.
I’m excited to see how far you’ll go as you lean out.
You’re one of the real ones man, don’t ever quit.
It’s crazy to see how big and bulky you were when you started running. I remember watching you back before all that and before Steph. Time flies by!
great video! no fluff and I didn't have to watch you hang out with your friends, use your drone, and not talk about what your video title was about. (damn I sound more grumpy ever year that passes.) Thanks for this. the lactic acid and carb part helped me the most, do understand what is happening inside my body and what to put in it, and when. Thanks again. I am only running 10K's but this is still very relevant.
It’s awesome to see your progress! I am trying to implement MAF training due to constant injury. I hope it helps me continue to reach my goals too.
Yayy it is actually awesome ! I’m also on a MAF training plan week 2! I post on my RUclips channel if you wanna go on this journey with me :)
Thanks nick, in the process of training for my first 100 miller and this is such a good reminder to do the small things right and to enjoy/endure the process.
Great video. Not only super entertaining to watch, but also packed with tips and advice. I'm training for my first ever marathon at the moment and this has been so helpful, thanks!✨
Just got into Running 3 months ago. This helps a lot. I have a half marathon in 4 months and I am training towards that. My long run is currently 6miles. Slowly building to it, and hopefully can get to do a full marathon one day.
You got this bro! Good luck
Had my 1st marathon at 3:35. Totally support this method
This video is so helpful! I started MAF training 2 weeks ago and I can’t wait to keep going , your video is very informative and inspiring! I used to be very interval focused and I’m trying to transfer to endurance and longer runs.. can’t wait to implement your tips !🎉 keep going nick, you’re helping a lot of people !
My biggest inspiration for my 2 marathon builds. Sub 3 October 28th
Some super helpful tips for improving my athletic endeavours, love your work bro!
I was going to say one of the best, but instead will say - the best explanation on training philosophy and endurance that I have ever heard! ❤ go get ‘em!
Been running in Nashville this week, they’ve got some good hills here for longer runs- the area is definitely the new Austin of places people are moving to
Anybody using the maffetone method that finds themselves having to walk ALOT. Long story as short as possible - I used to weigh 330lbs and used a combination of running and powerlifting to get down to 220. Took about 18 months. A large portion of that was spent training for a half marathon and then i jumped to an ultra marathon in the north georgia mountains (35 mi, nothing crazy). I completed both the half and the ultra with pretty solid times, beating my goal times. I wasn't using MAF when training during that time.
I took about 60 days off running distance after that race and am starting to get back into it. I want to go full MAF with my training because of the fact it works so well with a running AND lifting routine. The most challenging part for me though is not even getting 4 minutes into a longer run and having to walk because my HR is above 148 (im 32). On my longer runs, towards the end, I will literally run for maybe 30-45 seconds then have to walk for 20 seconds then run again. I have seen some minor improvements, but i'll be honest, there are times when I will run 8 miles in Florida and not sweat a drop because I am having to walk so much. I get my goal now is performance vs weight loss, but i'm not seeing really any performance gains on the 20% of my runs where I am not necessarily trying to stay below 148. I have seen where some people use a modified MAF where its something like small % above your MAF calculation, but Ive been trying to stay strict under 148.
it should be noted, when I say walk I am saying I am walking about as fast as I can without running. Just wanted to get some insight into what others have experienced. i have been trying to get some guidance on this for a little while now!
Awesome advice. So very helpful and will help so many build an amazing foundation. Thank you so much for this video. Great content. 🔥🔥
The best explanation I heard since I started training for marathons. Thanks
The Maximum Aerobic Function (MAF) 180 formula is an ok guide but people should be informed this is not relevant for everyone, especially those who are relatively new to training / returning to training after a long hiatus, with 2 years of training being the indication for the MAF 180 being relevant., For those not at that point, it is suggested to deduct 10 from the MAF 180 HR result. It's super important not to exceed your zone 2 training band (which is what the MAF 180 numbers provides; your optimal zone 2 HR). If you're out for a run, the entire run should be kept in the zone 2 band, drifting in and out of it won't be effective due to lactate build up and other changes which occur once you exceed the target range. So even if your device/data post run shows your average HR was within your MAF 180 number zone, you may still be doing a lot of miles which aren't providing you optimal benefits to improve your endurance over time. Sorry for the extended text, just thought it would be useful to share, as I wish it'd known that when I first started running.
You seem knowledgeable. I have an ability to push my heart rate quite high. I'm 41 and will regularly hit 186 - 190 on speed training days. In a race I tend to finish between 198 & 200 bpm. Is this OK, or doing me harm?
Also you talk about not going above 139bmp at all. I live in an extremely hilly environment. I would have to walk for 20%+ on my long runs as the hills are too steep to run up and keep a low heart rate. If this provides benefits, then surely going for walks provides benefits? I typically walk 15-20km per day, but try to reduce this to 10km on days I run hard or long run. But maybe if I'm doing all this walking then I don't need to bother with the long slow runs that much as I am already doing long fast walks!
Crazy how you went from 4:15 to sub 2:40 .
my first was 3:45 and going for sub 3:30 for my second marathon
This video. 🔥 Kudos Nick, for your professionalism on this channel, and STRONG wishes of luck from Portugal 🇵🇹 on this next stage of your life, it’ll work. 🙌💪
This is such a great breakdown. Thanks for making it simple and easy to understand.
This “endurance” you’re speaking on, is mental endurance, basically determination
Great video as always. Your way of combining lifting and running has inspired me a lot!
Really great advice, and I agree with all of it and have experienced improvement in my running by applying this approach. I would also add that MAF180 isn’t the only way to work out max aerobic HR, there are better ways to do this that might be more accurate for you.
I'm going to do a series for a normal guy that works rotating shifts sub 4hr marathon training while eating normal food without measuring anything and using a heating pad, foam roller and ice packs for recovery.
Sub 3 hour marathon is mind blowing to me.
Thanks Nick - you're always inspiring and gettin after it and explaining it. Stay jacked and long distance!!
Like this, stay jacked and long distance!!
Absolutely correct. . . God Bless you Nick 🙏
This is super inspirational. Thank you!
I'm not a runner but I'm trying to increase my endurance for soccer. This video is excellent.
I always try to tell people just as you have Nick. If you are currently orienting your goals around running, you gotta dumb down the lifting a little.
Test EQ EPO cardarine etc
Thank you for this video it helped me a lot. I just turned 44. I’m trying to get back into running and starting at zero can be tough
Im ngl you sound so crazy but if I follow this It’ll be even more crazy how accurate you are. New goal unlocked 2024 lets go baby!!!
I completed my 1st marathon and now I want to run faster longer. My body shut down at mile 16 out of 26.2 it still irks me makes me want to build on endurance and speed. Thank you for this video
So so so helpful thank you for making this video!!!
Thank you for making this video 🙏🏻
Love it! I’m trying for an Ironman 70.3 and the run is my weakest discipline. Thank you Nick!
My first half-marathon is coming up. Been using your tips and advice
Lactate doesn't directly cause fatigue. It correlates with fatigue, but the lactate by-product is what causes fatigue...
perfect explanation! added value for every athlete. Thx for your motivation
agree with all these tips its a great video mate. all the best for your prep!
While I agree that lactate increases beyond sustainable levels when experiencing fatigue, it is instead the accumulation of h+ ions inhibiting the PCr system that causes an inability of the muscles to contract.
Keep killing it Nick 🙏🏾
Love seeing my hometown marathon make an appearance in this video and you PRing on it. Buffalo, baby!
the PERFECT video I needed right now!! Thank you
I’m about to run the Greece marathon, fell off on my program because of life and I’m still overweight. Gonna push through and do my best, it’s gonna be tough as hell though especially with the elevation.
Thank you so much. This is such a clear, well produced, motivational video.
What a spot the Running room looks!
Cracking video
One of your best videos!
Thank you for your knowledge Nick, im still working on my growth n discipline
I wanna see a leg day for marathon prep so I can see how the volume and intensity levels are at
Seconded
super low he’s said he won’t go over 225 on back squat, he’s posted a leg day on marathon prep it was like 4-5 exercises
3-4 sets
Leg extension x 12-15
Leg curl x 12 -15
3-5 sets
Back squat x 10-8-5-5
3 Rounds
Walking lunges x 20 steps
That’s it, that’s a solid leg day
@@rlch6762 thank you ! i needed this or more so how to prioritize strenght training because my legs always feel dead or runs suck for two days after leg days. nice to know less is more.
@@johnnyalvarez6792 for sure ! keep the intensity high during those leg sessions! but keep the volume low ! find that balance !
unless you know his cycle this info is useless to you.
This is very useful for my training block, thank you Nick
its a great summary and enjoyed the video. Only thing I have like some others, is I feel I need to be a full time athlete to nail down the diet part of things. I just do intermittent fasting and eat what I want cause of busy lifestyle...job etc.
Congrats on 1M!!!!! 🎉
Awesome video, you truly are an inspiration and a testimony of progress. When's BPN coming to Latin America?
Its great to be out and running on a road/trail that you must complete in order to come back from where you started from. It forces you to run. It pushes you harder... If I were to be on the track or on a treadmill, Id give up much much faster
Great content Nick.
You should write a book! Great video, i loved it👍
Inspiring and informative video. Kudos!
Absolute juicehead 🧃😂😂
Do we increase our Test dose per week as well? 150 up to maby 200-250?……for recovery
are you trolling?😂
Nobody cares, work harder...
@@lovestitchesall8420I’d say alot of people care. And you know who can work harder? A person taking performance enhancing drugs.
A natural athlete can only recover so much. And simply “working harder” shows diminishing returns much quicker for a natural athlete.
😂
@@lovestitchesall8420work harder and buy my supplements 😂
I think the worst part about controlled comfort is when you are feeling good at a petty fast pace and can push through it but the idea of accidentally slowing down a little or if you try to slow down just a bit your body literally adapts so
Fast to that and wants to keep relaxing. For example if you stop to walk for a second then go back to the same pace you were at it’s 100x more difficult then just keeping the pace
Just keep trenning hard, and you'll pass the Test
gotta make sure you avoid injuries if you have these types of goals. in order to do that, work smarter, not harder. nothing worse than having to take weeks off to heal from an avoidable injury.
10/10 content in this video.
If you added more fat and cut the carbs you'd have more energy and your performance would improve. Keto diet with good fats: grass fed bacon, butter, fatback, pigs feet, chitlings, coffee with coconut oil: best way to fuel up and lose weight
Carbs provide more energy
Regarding Endurance - Well put Mr Bare
Ran my first marathon at a 3 59! Nick’s training series is full of great content, though watching the full videos can be a bit dry