Dunno if anyone gives a shit but if you are bored like me atm you can stream pretty much all of the latest series on instaflixxer. Been binge watching with my brother for the last couple of days xD
It’s not the more pain the more gain.. there’s a lot more to it than that, from what I’ve come to learn you don’t wanna just push too hard to train your endurance, you construct your heart too much causing heart twitches which doesn’t help strengthen it, where as, aerobic running where you allow your heart muscles to stretch and improve . So don’t go 100% all the time. Back it down and then go up for a bit then come back down to let your heart stretch
This is great advice, Sage. In the last 4 years we had two kids and the 40-year-old dad bod was starting to show. I only got back into running last summer after a long hiatus. Even a 5k was brutal, but like Sage says, just keep at it and build that aerobic endurance back up. Slowly by surely, 10k and 15k became a comfortable run. Looking forward to a half-marathon in a couple months and a full within the year. Soon enough I might even be taking selfie videos while doing it.
If you want to support Sage (for all the excellent and FREE) advice, buy one of his traning plans that he quickly mentions here. I bought one of his half marathon plans and it has helped me well, much more than the free plans like the one from Runner's World.
There is one thing that gives instant results, and that is "trying harder". I'm not even joking, although it won't work for everyone (like experienced runners who are already trying their hardest). I always hated the burning lung feeling of running fast but love the burning legs from running far. I very rarely aim for a PB but occasionally think I'll just put up with that discomfort of running fast and see what happens. Also, even the burning legs can get too much well into a hilly marathon or higher distance, but where I used to stop for a while or slow to a walk to recover a bit, lately I've just been trying to ignore the pain and keep going (nothing new I know. That's how anyone gets through really long ultras). Having said that, on some of my routes I've got better times when I've walked sections that when I've run the whole thing. So, pacing yourself well, knowing the route, knowing when to push hard and when to take it slower can all improve your time / overall speed. Turns out I can go much faster than I thought just changing my mental approach, without any additional physical training.
Amen Sage, I've been preaching this for so long. It was when I really increased my mileage that I saw all my PR'S shatter and became less injury prone. The problem is things like runners world will tell you the exact opposite and make you believe that there are indeed shortcuts and they think high mileage is only for the pros. Thanks for speaking the hard facts. Stop thinking and just run!
Thank you. Exactly how I feel. When I streak daily 6 miles a day, Friday only 1 mile, Sat long run 10 miles up to 15 every Sat. I chopped up time in my marathon without speed training. I am in a process rebuild my milleage. I hope I can go up to 8 mile a dayx5, then Sat long run..Eventually, up to 60 miles a week...I know for sure, I will chop up my marathon time in the future.
Love the lesson here: dedication, consistency and patience. Kudos for differentiating yourself from people that upload videos on "How to prepare for a marathon in X days".
Glad to hear this. After years now of the “anti-base training movement,” and hurting all the time, I decided to go back to the beginning and work on form at easy distance pace for running and cycling. Not fast yet, but feel good day in and day out while slowly increasing quality.
Like so many other things in life worthwhile you just have to put the time in best advise on the planit honest and heartfelt. Great vid. Thank you for sharing
Kettlebells Breathing correctly Hydration and focus on deep recovery daily will do a lot to get “better” when running ... Mind strength is key - break past the quitter inside of you and embrace the pain instead of running thru it ...👊🏼🇺🇸
Wow! Excellent video! I know that you basically preach this in nearly every training talk that you have done in the past but this time the quality of the video and audio is much better than in the past. You went a really long way when it comes to video/audio quality! Keep it up! I love these videos! I have learned from them more than I have from any other distance running coach that I have had in the past. Oh and one more thing I love the fact that you started adding more information in the metric system, it helps that I don't need to whip out the calculator and multiply by 1.609.... 😜
Thanks for all your help sage! You helped my running get faster and get picked up for Navy SO. I leave on March 22. Thanks for all the help you give :)
Thnx to your suggestion, I went from 11 miles a week to 17. A long ways to go, but maybe by next year I'll be in the 20's. (Definitely an improvement in aerobic capacity, just from that.)
@Badger0fDeath Yep. I'm averaging 20 now, thnx to adding -- very helpful -- weekly long runs: 8-10 miles to my interval, tempo, and hill repeat sessions.
I have begun using run walk run, then again I am almost 60, I feel much better after each run and think it is something that will keep me running as I get older.
I am going to try this - I must admit it is hard for me to run without constantly looking at my watch to see what pace I am doing - and getting obsessed with it. But I will start setting my goals in terms of obtaining miles rather than the average speed as you rightly say - this will come later.
Funny thing is in every area of life people want the secret tip. There is no secret. It takes doing the "right" activity a lot. In the case of running that right activity is to run lots of slow easy miles to build a huge aerobic base. It isn't a sexy answer but it is the right one.
I've been where your trying to get. Doesn't matter how you go into boot because the drills are going to mold the recruits uncle Sam's way, not yours. Every hour of your life WILL BE controlled day after day week after week mount after month. As you get near graduating and on to your first assignment, it'll be far easier and the drills nicer ;). Of course, you're going in at a time where you're highly likely top see combat and all your romantic bullshit will die in about 1/1000th of a second as you watch your friends heads or legs blown off. And never forget: you wanted it. Go Army! 😂
Kylie Daly medic here! First off congrats and the you for you’re commitment. It’ll sound redundant but just keep putting in the effort to get up and run and it’ll pay off I swear. Also you’ll get to basic and be amazed how many people can’t complete the 2 mile. As long as running the 2 mile 3 times a week until the time you ship off you’ll be fine I promise. They get you even more fit there before you ship off to fort Sam!! The hardest part is going to be getting up and working out so grab some preworkout Nd get to it battle. hoah!!
Kylie Daly I feel you. The feeling sucks at first and it’s a discomfort but once you stick too it you weirdly start to enjoy it lol some runs I get genuinely excited for but I do have my down days where I just hate even the thought Of it. Those days I use preworkout or caffeine to hop me out of bed; before I shipped off I used the fear of not being able to keep up w everyone else as motivation. To ease you I’ll let you know, they’ll get you in shape up there nevertheless- whatever endurance you can build before hand will indeed aid you. Basic will be tough but not too crucial. Don’t think you have to be a marathon runner to “hang” you’ll be just fine. My first pt I ran a 16:40 I believe In the 2 mile and I remember it looking impressive. HALF females failed and majority coasted in at 18:00 so just get tour times around there and all will be well. I’ve seen females who I’d never dream of completing and bby th end of the 10weeks. Would pass with flying colors.. all will be well either way don’t stress any of it just try to put in a little effort to ease your 10 weeks of suck a little lol
Great video, this answers so many of my questions! I think I did see an improvement when I increased my weekly mileage by about 15 miles especially my endurance...
Yes! Mileage + strategic quality is what I heard. Works for me. Sage, I liked your last increasing stride length video as I am now focused on drills and VO2 max workouts for a summer 100 miler. Can you do a video on your take on periodization of training?
Hey Sage, can you do a video on time vs, mileage in training? I've been thinking about this alot lately after looking at elites on Strava. From what I've seen, most of the time they don't run for more than an hour or 1.5 hours for any one run during the week. Then maybe a 2.5 or 3 hour long run. So, a slower runner running high mileage has the potential to run for more time than an elite runner while running less mileage. Is there something to not going over an hour for a typical easy run? Am I over thinking it or is there merit to this question? I'd be interested to hear your thoughts.
Along those same lines Sage if am going to do an easy run to increase weekly mileage do I need to plan on going for a certain amount of time for it to benefit my training? Sometimes I only have time to do easy run of 3 miles or 30 minutes in my 30-40-50 mile weeks building for a race. Should I try to extend those easy runs to an hour or just extend little at time with weekly mileage?
There is scientific data that shows there are benefits physiologically at an hour and again they kick in at 2 hrs. the majority of beneficial runs are ran in an 1 hour minimum, 2 hr maximum. One long run of up to 3 hrs is viewed by some coaches as just too much time for the average runner and diminishing returns after 2 hours.
There are many recommendations for increasing weekly mileage. 10% rule seems to be the standard but coaches like Daniels suggest going by how many days. In other words if your running 5 days a week you can add 5 miles on to the next week. He tops that out at a limit of 10 miles per week added. The same can be attributed to time. If you run 5 hours a week find what your average miles per hour and then add that on a week. But and a big BUT, every runner is different on how many miles they can add and handle.
I tend to run for about an hour and a half on my weeknight runs, and then a three+ hour 20 miler on the weekend. But I feel like once I get past 2 hours, I'm less training my legs and more training my mind - keep going, run through the fatigue, ignore the boredom, focus on the run before you and not the errands you have to run, etc. But I've never been coached, and I'm just going by what feels right.
How about: Take a non-runner, a beginner runner, a mediocre runner (where I'd say I was at 25 mins for 5k) and a good runner and train them all together? Same diet, same mileage, same track, same training, and see how well they fare.
I'm going to SteepleChase in Nashville, Tn this Saturday to break our school record for a 5K in cross country. I'm a junior and I've never ran there before. I've heard it's pretty hilly. Our school record is 18:03 and my time is 18:46. Everytime I end a race I feel like I still have energy left even though im hurting. I know I'm physically capable of it, I just have to get past the mental part and that's the hardest part of all. It would really help if I had some motivation or some tips before Saturday. I'm really really nervous but also excited. I will have adrenaline going through me more then usually and I'm wearing my track shoes because I heard they're way lighter than normal shoes and help out some on time. Like I said, I just have to get past the mental part and push through the pain.
I had a big gain before I started leasing to all this running experts I have seen zero gains from volume lots of down hill speed and up hill intensity will fix form and increase speed and stride length Quality intensity train Is key So in a nutshell opposite of what sage running is selling.
What is the best way to combine running with gym? Is it better to do one right after another? Or one in the morning, one in the evening? Thank you for all your videos, Sage!
depends on what kind of gym workout we're talking about? Generally better to do some core work/exercises after a running session and on an "Easy Day" (or after a moderate running workout) instead of before the run...and certainly not the day before a speed running workout.
Because you use your core whilst running to keep proper running form. If you run with a exercised and tired core, your form will not be how it should be and you could risk injury.
I did run today (speed running workout) and man it was harder than usually because I did legs in the gym yesterday. Not doing this anymore before a speed running Day.
Training endurance for my basic training, if anyone else is in the 240 pound range, we're in this together chief 😂 also a question for anyone who can help, I'm 6'3, my long legs and heavy upper body strain my joints, I haven't had hip issues but my ankle area has been painful, I'm focusing more on stretches now but is it possibly my technique?
> the Sage running secret "What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?"
Hey Sage! Great tip. I totally agree with this. I've been following your channel shortly so I wanna ask if you give or have running camps or something alike. Thanks for taking the time to read this. Cheers!
Since prolonged running may cause depletion of strength or force production in the muscles, rather it builds the endurance (increased percentage of slow twitch muscle fibres), how would you address strength depletion when you consistently hit the higher weekly mileage. What is your idea behind adding a lower body strength program once per week to avoid deteriorating effects of running on muscle strength? I feel maintaining normal muscle strength and addressing the imbalances in the lower extremity muscles would prevent injuries, as compared to just relying on only running to improve performance. Would be great to hear your thoughts in this simple querry.
My cardio routine looks like this👇 3 days of outside running 3 days of Jump rope(after running) 1 day on the treadmill for speed work Does this work? Or in a way seem to help? I try to incorporate cardio because it seems to help a lot for my strength routine. If any feed....I'd gladly appreciate it.
I keep trying to increase my running from 30 ish miles to 50-60 but Everytime I do I end up with a stress reaction in my left hip. Last year one Ortho diagnosed it as a stress fracture. Put me on crutches for 8 weeks and then said I could ease back into running. This year same thing I was good for like 3 months of race season (I do duathlons more) but I'm supposed to be running Chicago this year (missed it last year because of the hip) and I can't do the mileage without pain. I qualified for long course worlds which will be in September that's an 18 mile finishing run (and I believe a 6 mile start) plus 98 miles on the bike in between. How can I fix this hip issue?!
Really like your videos. So do you have videos that implement weight training and running combined? I'd like to run but would like to do some weight trading 2 days a week. Thanks for the suggestions.
Hi Sage, another awesome video! I have a couple of questions I'd like your thoughts on, I just watched a ted talk on run but not too far where the speaker talked about potential heart problems if you constantly run long distances, although in his talk never once talked about diet I would just your thoughts on this. I'll put a link to the video in the comments also a quick one do you think it's better to run in the mornings
When increasing running days, when you get to say 30 miles per week over 3 runs should you then stay at 30 miles per week when you do 4 runs initially? I'm doing a beginner marathon program and maybe 60-65% of my weekly mileage is on the long run, so wanting to add an extra run midweek to even out my mileage over the week. I'm running 11:30min/mile so I really am a beginner and timed midweek runs mean low mileage compared to set mileage long runs at the weekend.
Suppose I'm trying to get in 60 miles a week, is there any benefit to doing say 6x 10-mile runs as opposed to 12x 5-mile runs over the course of a week?
it's been a few years, but yes there is. To build muscle your body needs to rest and recover, which necessitates 1) a rest day and 2) time after a workout to sleep, eat, and let the muscle fibers reconnect after being torn apart. The best thing for your body to hit 60 miles would be to do 6 workouts rather than 12, and I would even recommend varying the mileage and the pacing that is used in shorter vs longer runs to help build the speed. Using fartleks or varying race pace to talking pace will help build speed and explosiveness when needed.
Good advice on increasing your mileage or time spent running. But why is there so much running on pavement throughout the video? That's really hard on the body. Was it just easier to film? The races I do have 0 miles on pavement. In practice I run on pavement only when I have to cross a road.
Hey Sage, have you got any tips for dealing with a strong headwind and its effect on pace during races? For example, I live in a coastal city and a lot of the races I do are out and back types where one direction will be a tailwind and finish with a headwind. These winds can be super strong and I struggle/get grumpy that I can't keep up the pace I would on a still day. Is there a strategy or even tips (body position without compromising running form) that I can do to help?
This video is way longer than it needs to be. Just get to the point asap because people are already under time pressure. Just tell the tip and end it without all the "ummm..." and "uhh..." filler because it's just not as fast as doing a few bullet points. Nothing personal but I think if you see other Tip videos you'll get the point I'm making.
So there's an 8-minute video on improving running stamina that basically says "Run more". Genius!
🤓
Thanks mate you juste saved me 8 minutes of my life 😂😂
I mean its really tough to figure out you know, How do you improve your running? Run. Genius!
😂😂😂😂
You know what they got a point
4 seconds into the video:
protip #1: dont do those stupid huge jumps, you'll break an ankle :D
Run like Forrest Gump, if you're tired you rest, if you're tirsty you drink and just keep running...
ziyik loh Run forest! Run!
if your tired, dont rest
hahaha
Dunno if anyone gives a shit but if you are bored like me atm you can stream pretty much all of the latest series on instaflixxer. Been binge watching with my brother for the last couple of days xD
@Albert Rodney Yea, have been using instaflixxer for years myself :D
No pain no gain!!! Keep telling yourself that when you feel like stopping.
That's the key to building your stamina.
But know when to stop to avoid injuries
Jco Range When it comes to running, I find the best point to start walking is when you can’t really maintain a jogging pace anymore.
It’s not the more pain the more gain.. there’s a lot more to it than that, from what I’ve come to learn you don’t wanna just push too hard to train your endurance, you construct your heart too much causing heart twitches which doesn’t help strengthen it, where as, aerobic running where you allow your heart muscles to stretch and improve . So don’t go 100% all the time. Back it down and then go up for a bit then come back down to let your heart stretch
outstanding!!! thank you!!!! so i guess I'll just run....... and run......... and run........
Robert Daniels don't forget to rest & rest & rest :P
Morfeus and hydrate and hydrate and hydrate
This is great advice, Sage. In the last 4 years we had two kids and the 40-year-old dad bod was starting to show. I only got back into running last summer after a long hiatus. Even a 5k was brutal, but like Sage says, just keep at it and build that aerobic endurance back up. Slowly by surely, 10k and 15k became a comfortable run. Looking forward to a half-marathon in a couple months and a full within the year. Soon enough I might even be taking selfie videos while doing it.
Really important points. No short cuts. Thank you
If you want to support Sage (for all the excellent and FREE) advice, buy one of his traning plans that he quickly mentions here. I bought one of his half marathon plans and it has helped me well, much more than the free plans like the one from Runner's World.
I can only +1 this - Sage's plan rocks! Gave me the best HM of my life.
Ads are getting smarter
@@daviddo805 lol
There is one thing that gives instant results, and that is "trying harder". I'm not even joking, although it won't work for everyone (like experienced runners who are already trying their hardest). I always hated the burning lung feeling of running fast but love the burning legs from running far. I very rarely aim for a PB but occasionally think I'll just put up with that discomfort of running fast and see what happens. Also, even the burning legs can get too much well into a hilly marathon or higher distance, but where I used to stop for a while or slow to a walk to recover a bit, lately I've just been trying to ignore the pain and keep going (nothing new I know. That's how anyone gets through really long ultras).
Having said that, on some of my routes I've got better times when I've walked sections that when I've run the whole thing. So, pacing yourself well, knowing the route, knowing when to push hard and when to take it slower can all improve your time / overall speed.
Turns out I can go much faster than I thought just changing my mental approach, without any additional physical training.
Amen Sage, I've been preaching this for so long. It was when I really increased my mileage that I saw all my PR'S shatter and became less injury prone. The problem is things like runners world will tell you the exact opposite and make you believe that there are indeed shortcuts and they think high mileage is only for the pros. Thanks for speaking the hard facts. Stop thinking and just run!
Thank you. Exactly how I feel. When I streak daily 6 miles a day, Friday only 1 mile, Sat long run 10 miles up to 15 every Sat. I chopped up time in my marathon without speed training. I am in a process rebuild my milleage. I hope I can go up to 8 mile a dayx5, then Sat long run..Eventually, up to 60 miles a week...I know for sure, I will chop up my marathon time in the future.
Love the lesson here: dedication, consistency and patience. Kudos for differentiating yourself from people that upload videos on "How to prepare for a marathon in X days".
Glad to hear this. After years now of the “anti-base training movement,” and hurting all the time, I decided to go back to the beginning and work on form at easy distance pace for running and cycling. Not fast yet, but feel good day in and day out while slowly increasing quality.
Like so many other things in life worthwhile you just have to put the time in best advise on the planit honest and heartfelt. Great vid. Thank you for sharing
Hahaha the honest/genuine business and sponsor plug drops crack me up. Epic.
Kettlebells
Breathing correctly
Hydration and focus on deep recovery daily will do a lot to get “better” when running ...
Mind strength is key - break past the quitter inside of you and embrace the pain instead of running thru it ...👊🏼🇺🇸
Wow! Excellent video! I know that you basically preach this in nearly every training talk that you have done in the past but this time the quality of the video and audio is much better than in the past. You went a really long way when it comes to video/audio quality! Keep it up! I love these videos! I have learned from them more than I have from any other distance running coach that I have had in the past. Oh and one more thing I love the fact that you started adding more information in the metric system, it helps that I don't need to whip out the calculator and multiply by 1.609.... 😜
Thanks Sage for mentioning both the kms and miles distances. I didn't have to open a miles to km calculator to do the conversions :)
Thanks for all your help sage! You helped my running get faster and get picked up for Navy SO. I leave on March 22. Thanks for all the help you give :)
Rush Weaver did you ever make it ?
I hear ya dude about you are gonna have to put in a lot of blood , sweat , and tears 😂💯💯💯💯
That was short and to the point. I also agree so it feels good to have that reassurance.
Thnx to your suggestion, I went from 11 miles a week to 17. A long ways to go, but maybe by next year I'll be in the 20's. (Definitely an improvement in aerobic capacity, just from that.)
@Badger0fDeath Yep. I'm averaging 20 now, thnx to adding -- very helpful -- weekly long runs: 8-10 miles to my interval, tempo, and hill repeat sessions.
This video is God send.
thank you for adding the miles and k's to your video. I hate trying to calculate the conversion while listening
I have begun using run walk run, then again I am almost 60, I feel much better after each run and think it is something that will keep me running as I get older.
I am going to try this - I must admit it is hard for me to run without constantly looking at my watch to see what pace I am doing - and getting obsessed with it. But I will start setting my goals in terms of obtaining miles rather than the average speed as you rightly say - this will come later.
Funny thing is in every area of life people want the secret tip. There is no secret. It takes doing the "right" activity a lot. In the case of running that right activity is to run lots of slow easy miles to build a huge aerobic base. It isn't a sexy answer but it is the right one.
started running again a year ago..love the vids, i havent run in a while, but in getting my wheelz back! thanks for the inspiration n motivation.
Thank you🙏🏻 I need running endurance tips to train for the army because I ship off in June.
I've been where your trying to get. Doesn't matter how you go into boot because the drills are going to mold the recruits uncle Sam's way, not yours. Every hour of your life WILL BE controlled day after day week after week mount after month. As you get near graduating and on to your first assignment, it'll be far easier and the drills nicer ;). Of course, you're going in at a time where you're highly likely top see combat and all your romantic bullshit will die in about 1/1000th of a second as you watch your friends heads or legs blown off. And never forget: you wanted it. Go Army! 😂
Beeble Brox thank you? Haha I don’t know how I feel about that but at least I’ll be helping people since I’m a combat medic.
Kylie Daly medic here! First off congrats and the you for you’re commitment. It’ll sound redundant but just keep putting in the effort to get up and run and it’ll pay off I swear. Also you’ll get to basic and be amazed how many people can’t complete the 2 mile. As long as running the 2 mile 3 times a week until the time you ship off you’ll be fine I promise. They get you even more fit there before you ship off to fort Sam!! The hardest part is going to be getting up and working out so grab some preworkout Nd get to it battle. hoah!!
Rose wilson heyyy I’m a medic too! I haven’t been good about running at all because I’m not in shape and I hate the way it feels. Rip :(
Kylie Daly I feel you. The feeling sucks at first and it’s a discomfort but once you stick too it you weirdly start to enjoy it lol some runs I get genuinely excited for but I do have my down days where I just hate even the thought Of it. Those days I use preworkout or caffeine to hop me out of bed; before I shipped off I used the fear of not being able to keep up w everyone else as motivation. To ease you I’ll let you know, they’ll get you in shape up there nevertheless- whatever endurance you can build before hand will indeed aid you. Basic will be tough but not too crucial. Don’t think you have to be a marathon runner to “hang” you’ll be just fine. My first pt I ran a 16:40 I believe In the 2 mile and I remember it looking impressive. HALF females failed and majority coasted in at 18:00 so just get tour times around there and all will be well. I’ve seen females who I’d never dream of completing and bby th end of the 10weeks. Would pass with flying colors.. all will be well either way don’t stress any of it just try to put in a little effort to ease your 10 weeks of suck a little lol
i love this channel, it motivates me to train harder because im just a beginner in running
by far the most honest video i found. thanks man
Great video, this answers so many of my questions! I think I did see an improvement when I increased my weekly mileage by about 15 miles especially my endurance...
Yes! Mileage + strategic quality is what I heard. Works for me. Sage, I liked your last increasing stride length video as I am now focused on drills and VO2 max workouts for a summer 100 miler. Can you do a video on your take on periodization of training?
You must live in CO, that one paved road looks like the famous spot in Boulder if im not mistaken. Dopeness. See you out on the trail!
Really enjoy listening to you Sage!
Thanks! Yesterday when I was running, start to thinking: "why do not run every day? I eat every day, so I can run daily too!" Today you confirmed
Video starts at 2:08
Run more, dont give up....
Also me in hospital: "Well, no pain no gain
Excellent episode
Love you bro from India
Thank you Coach Sage. Can you please give advice how to prep mentally 2-3 days before the race?
I like the way you put running clips in amongst this video. More clips and visual demonstrations would be more entertaining, just an idea.
Another great video Sage, thank you. Can you and Sandi talk about overcoming achilles issues?
Thanks coach Sage! Always amazing your videos!
Here I am feeling all good about myself for getting my mileage up to a whole 40km per week!
lol
Thank you Sage! Words of wisdom.
Thanks for the insight. Sounds so simple, but true.
I add half a mile a week, or when i can run that distant comfortably
Can you do some more HOKA shoe reviews? So many new shoes and I don't know where to start!!
Hey Sage, can you do a video on time vs, mileage in training? I've been thinking about this alot lately after looking at elites on Strava. From what I've seen, most of the time they don't run for more than an hour or 1.5 hours for any one run during the week. Then maybe a 2.5 or 3 hour long run. So, a slower runner running high mileage has the potential to run for more time than an elite runner while running less mileage. Is there something to not going over an hour for a typical easy run? Am I over thinking it or is there merit to this question? I'd be interested to hear your thoughts.
Along those same lines Sage if am going to do an easy run to increase weekly mileage do I need to plan on going for a certain amount of time for it to benefit my training? Sometimes I only have time to do easy run of 3 miles or 30 minutes in my 30-40-50 mile weeks building for a race. Should I try to extend those easy runs to an hour or just extend little at time with weekly mileage?
I would think do the time forget the miles... Miles will come as you improve. you will be able to do more miles at the same effort as you get more fit
There is scientific data that shows there are benefits physiologically at an hour and again they kick in at 2 hrs. the majority of beneficial runs are ran in an 1 hour minimum, 2 hr maximum. One long run of up to 3 hrs is viewed by some coaches as just too much time for the average runner and diminishing returns after 2 hours.
There are many recommendations for increasing weekly mileage. 10% rule seems to be the standard but coaches like Daniels suggest going by how many days. In other words if your running 5 days a week you can add 5 miles on to the next week. He tops that out at a limit of 10 miles per week added. The same can be attributed to time. If you run 5 hours a week find what your average miles per hour and then add that on a week. But and a big BUT, every runner is different on how many miles they can add and handle.
I tend to run for about an hour and a half on my weeknight runs, and then a three+ hour 20 miler on the weekend. But I feel like once I get past 2 hours, I'm less training my legs and more training my mind - keep going, run through the fatigue, ignore the boredom, focus on the run before you and not the errands you have to run, etc. But I've never been coached, and I'm just going by what feels right.
How about: Take a non-runner, a beginner runner, a mediocre runner (where I'd say I was at 25 mins for 5k) and a good runner and train them all together? Same diet, same mileage, same track, same training, and see how well they fare.
Solid uploads nice work
this was exactly what i wanted
You have some lovely run routes close to your home , thanks for the vids
I cant drop my pace which is 5min/1km. Iam light weight, tall, not smoking and 26 year old.
Thanks. I needed that. Nice clear message.....
I'm going to SteepleChase in Nashville, Tn this Saturday to break our school record for a 5K in cross country. I'm a junior and I've never ran there before. I've heard it's pretty hilly. Our school record is 18:03 and my time is 18:46. Everytime I end a race I feel like I still have energy left even though im hurting. I know I'm physically capable of it, I just have to get past the mental part and that's the hardest part of all. It would really help if I had some motivation or some tips before Saturday. I'm really really nervous but also excited. I will have adrenaline going through me more then usually and I'm wearing my track shoes because I heard they're way lighter than normal shoes and help out some on time. Like I said, I just have to get past the mental part and push through the pain.
Sage suppose I cant handle a lot of High mileage
simple, just build up to higher mileage slowly at no more than 5-15% per week. As he said, it takes years so no rush
I see those shoes👀👀
I had a big gain before I started leasing to all this running experts
I have seen zero gains from volume lots of down hill speed and up hill intensity will fix form and increase speed and stride length
Quality intensity train Is key
So in a nutshell opposite of what sage running is selling.
Sage could you do a talk on athletic sponsorship? It would be a massive help and I'm sure I'm not the only one confused by this topic.
Legs feel good but aerobically after a certain point not so much. Hope this is something you can truly find a solution for
What is the best way to combine running with gym? Is it better to do one right after another? Or one in the morning, one in the evening? Thank you for all your videos, Sage!
depends on what kind of gym workout we're talking about? Generally better to do some core work/exercises after a running session and on an "Easy Day" (or after a moderate running workout) instead of before the run...and certainly not the day before a speed running workout.
Vo2maxProductions Why after?
Because you use your core whilst running to keep proper running form. If you run with a exercised and tired core, your form will not be how it should be and you could risk injury.
I did run today (speed running workout) and man it was harder than usually because I did legs in the gym yesterday. Not doing this anymore before a speed running Day.
Justin Scheffers core workouts like sit-ups will help you with your running form?
Training endurance for my basic training, if anyone else is in the 240 pound range, we're in this together chief 😂 also a question for anyone who can help, I'm 6'3, my long legs and heavy upper body strain my joints, I haven't had hip issues but my ankle area has been painful, I'm focusing more on stretches now but is it possibly my technique?
Thanks for sharing Sage.
Technique, form, good info.✨👍✨
Cheers 🍺🍺
Thank you Sage!
> the Sage running secret
"What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?"
Hey Sage! Great tip. I totally agree with this. I've been following your channel shortly so I wanna ask if you give or have running camps or something alike.
Thanks for taking the time to read this. Cheers!
Great tip! Gonna use this in mytraining
Since prolonged running may cause depletion of strength or force production in the muscles, rather it builds the endurance (increased percentage of slow twitch muscle fibres), how would you address strength depletion when you consistently hit the higher weekly mileage. What is your idea behind adding a lower body strength program once per week to avoid deteriorating effects of running on muscle strength? I feel maintaining normal muscle strength and addressing the imbalances in the lower extremity muscles would prevent injuries, as compared to just relying on only running to improve performance. Would be great to hear your thoughts in this simple querry.
Stretching+nutrition+rest
Try doing sprints
Thanks for great tips Sage.
My cardio routine looks like this👇
3 days of outside running
3 days of Jump rope(after running)
1 day on the treadmill for speed work
Does this work? Or in a way seem to help? I try to incorporate cardio because it seems to help a lot for my strength routine. If any feed....I'd gladly appreciate it.
thanks sir for guidance...plz tell us something about weekly workout planning for beginners
I can pull out a max of 14Mph but i can only maintain it for 5-10 seconds before dropping with no stamina left
training for a big race in the netherlands....it is an estafette really. My part is 6km (4miles). My goal is running it with 15kmh average
Good luck! Don't give up 😎😎
Awesome video!
I want to see video about workout in gym.
Consistency consistency consistency
Thanks for this info!
I keep trying to increase my running from 30 ish miles to 50-60 but Everytime I do I end up with a stress reaction in my left hip. Last year one Ortho diagnosed it as a stress fracture. Put me on crutches for 8 weeks and then said I could ease back into running. This year same thing I was good for like 3 months of race season (I do duathlons more) but I'm supposed to be running Chicago this year (missed it last year because of the hip) and I can't do the mileage without pain. I qualified for long course worlds which will be in September that's an 18 mile finishing run (and I believe a 6 mile start) plus 98 miles on the bike in between. How can I fix this hip issue?!
Really like your videos. So do you have videos that implement weight training and running combined? I'd like to run but would like to do some weight trading 2 days a week. Thanks for the suggestions.
Awesome vid thanks Sage!
Hi Sage, another awesome video! I have a couple of questions I'd like your thoughts on, I just watched a ted talk on run but not too far where the speaker talked about potential heart problems if you constantly run long distances, although in his talk never once talked about diet I would just your thoughts on this. I'll put a link to the video in the comments also a quick one do you think it's better to run in the mornings
Awesome, new mic!
Tom Cruise giving tips about running LoL
When increasing running days, when you get to say 30 miles per week over 3 runs should you then stay at 30 miles per week when you do 4 runs initially? I'm doing a beginner marathon program and maybe 60-65% of my weekly mileage is on the long run, so wanting to add an extra run midweek to even out my mileage over the week. I'm running 11:30min/mile so I really am a beginner and timed midweek runs mean low mileage compared to set mileage long runs at the weekend.
Very helpful, thank you
I have to run for more than 10k for energy breakthrough
Suppose I'm trying to get in 60 miles a week, is there any benefit to doing say 6x 10-mile runs as opposed to 12x 5-mile runs over the course of a week?
it's been a few years, but yes there is. To build muscle your body needs to rest and recover, which necessitates 1) a rest day and 2) time after a workout to sleep, eat, and let the muscle fibers reconnect after being torn apart. The best thing for your body to hit 60 miles would be to do 6 workouts rather than 12, and I would even recommend varying the mileage and the pacing that is used in shorter vs longer runs to help build the speed. Using fartleks or varying race pace to talking pace will help build speed and explosiveness when needed.
superb as always 👍
If i were to do that intro i would of fallen X3
Good advice on increasing your mileage or time spent running. But why is there so much running on pavement throughout the video? That's really hard on the body. Was it just easier to film? The races I do have 0 miles on pavement. In practice I run on pavement only when I have to cross a road.
2:08 for the tip
now i can say agree 100% wish i did a long time ago
Excellent videos
Hey Sage, have you got any tips for dealing with a strong headwind and its effect on pace during races? For example, I live in a coastal city and a lot of the races I do are out and back types where one direction will be a tailwind and finish with a headwind. These winds can be super strong and I struggle/get grumpy that I can't keep up the pace I would on a still day. Is there a strategy or even tips (body position without compromising running form) that I can do to help?
Nice information
This video is way longer than it needs to be. Just get to the point asap because people are already under time pressure. Just tell the tip and end it without all the "ummm..." and "uhh..." filler because it's just not as fast as doing a few bullet points. Nothing personal but I think if you see other Tip videos you'll get the point I'm making.
Could you substitute a cycle ride for one of the runs?
Sam Spade you can but if u want to run better you have to run
Intro : goated
great video, this makes a lot of sense, well done