Focus on the only 3 pathways for building endurance for running!
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More endurance will help any runner race faster, even if they're a mid-distance specialist. In this video, Jason discusses the only three avenues that exist for building endurance (and how you can take advantage of them).
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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0:42 Aerobic Metabolism 4:24 Running economy 7:23 VO2max
thank you for the content ! seems to be pertinent .. btw , regarding vo2max, have you any link of studies that look at this aspect, potentially been an evidence of what you says about it ? my concern is about red globule, that is important part of vo2max and can vary ..
ESPECIALLY V02 FOR RACING
@@mikelldaley9078 I love VO2 max. Painful, but not for that long. ;)
Can doing 500 squats a day with like 150 sqauts per set built up aerobic metabolism plus running economy plus v02 max at the same time
You’re doing the Lord’s work
If I could “vote up” lifting weights and form drills, I would. I had a nagging injury. It is finally gone because of strength training and focussed work on posture and drills. I know my balance point, can find a good posture and my body doesn’t collapse after 30 minutes of running now, so the things that used to hurt don’t anymore.
Hell yeah! They're super helpful. You can always vote up the video itself :)
Absolutely. Was the missing component in my training when I first started out. Reduced my rate of injury and even increased recovery rate when I did succumb. 👌
What exercises did you incorporate?
@@Iron-Bridge p
@@KC-zy5jy Look up Starting Strength Art of Manliness. Low bar barbell squat, Barbell Deadlift, Standing Barbell Overhead Press.
Thanks for the great video. I've added 2-3 strength sessions per week over the last year or so. I am 63 in March 2022 and run much less than I did even a year and a half ago, but my hr is much lower during my long runs, so I think my running economy has improved. I'm a little confused by your comments on VO2 max. When I started running again 8 years ago, after a 28 yr lay-off, my old garmin watch calculated my VO2 max at 46, which wasn't too bad for a mid-50s runner. Today, using a more advanced Forerunner 945, my VO2 max is calculated at 57, although it varies between 56 and 57. I know this is based on a garmin algorithm that probably reads 3-5 too high, but that is an overall improvement of around 20%. I don't train to improve this, but have observed it improve, then plateau over the years and in the last 6 month seen it rise from 52-53 to 56-57 over the last few months. What is going on here?
building the blocks slowly over time totally resonate with me. After 7 years of running I suddenly see drastic improvements. No regrets there for buckets of sweat, waking up early morning day-after-day year-after-year, running is sth no one can take away from us. Tq for this good video.
At age 56 I went from not running at all to a marathon in about 10 months. During that time I did Tempo, Speed and Long Runs every week and I was well prepared even though a knee discomfort made the race difficult. During that time my VO2 Max went from 33 up to 40 and even though I did not train for it I looked at it to see improvements as running paces vary a lot due to time of day, temperature and mood. In the current off-season I started to add strength training to stabilize my knees and to improve my pace.
There you have it. Strength training to improve pace. Awesome!
Many people can run a marathon in 10 months. That is just a few mile each day
@@a.j.2245 :D
try BREATH HOLDING TRAINING...only takes 1/2 hr at nite when you go to bed... when you get in bed on your back hands on your stomach inhale normal for 2 minutes.. then exhale slowly then hold your breath for 30 seconds.IT IS VERY IMPORTANT THAT YOU HOLD YOUR BREATH AFTER YOU EXHALE.... DO NOT HOLD YOUR BREATH WHEN YOU INHALE...... then do it all over again.. same 2 min, hold breath 30 seconds... build up breath hold by 15 seconds .. try to see how long you can do it... try to build up to 1 min, 1 min 15 sec, 1 min 30 sec..1 min 45 sec....2 min or even up to 3 mins... that will take a few months....your running will greatly improve.
@@highlanderthegreat whats the reasoning behind this?
Fantastic video. As an older plodder who has been running long distance for well over 30 years, this info is very good for those wanting to get faster. Listen to this man’s words.
Great stuff, I always learn a lot from your videos
There was a large volume of great information kept short in this video. Thank you
My dad did start running again at age 45 in 2007 after not having run since High School at age 19 or so. He has since run several 1/3 marathons a few Marathons, a bunch of 5k 10k races and a 10 miler one time as well as two 50k and two 50 mile trail/mostly trail races.
Love the pragmatic advice. Thanks.
Great video! Keep up the good work.
Agreed. Those 3 metrics are key! Great content!
I've done four Bloomsday races in Spokane, Washington, and one 26-mile marathon in Montgomery, Alabama. But I have been out for a number of years due to various factors. In 2021-2022, I discovered that I was anemic and deficient in quite a few vitamins and minerals. I have Epilepsy but I have always pushed myself to better myself and work and be fit in spite of it. It looks like my seizures are back under control again and I have started running again. I plan on a marathon next year!❤ I'm 53, 54 by that time.
Jason! I'd just like to say I've subscribed to your KZhead for a couple of years and honestly you're one of the best. But I recently started listening to your podcast on Spotify a couple of weeks ago and I'm not joking, I'm already on episode 50 (started from the start)! So so so informative and not only am I learning new information, you're teaching me how to think. Thanks for everything you do buddy! Mark
PODCAST? I’m on it
Love the video! Great information. I also cross train. I do jumpy boots, HIIT workouts Heather Robertson workouts as well as running.
Definitely learnt something today .. Thank you brother
Great input as usual.
thx Jason !!
Love it! I’m rowing to cross train in the rainy and dark months here in Oregon
Respect man. That ergo machine is an instrument of pure torture!
Very informative and helpful. I love the vest!
Great video. Key note is to run slow when you run long and run fast when you run short. No tweener running.
Nice tips. I Cross train doing static bike at home to increase volume, milleage and stamina. 1 hour 3x - 5x a week as a second period or 2 times a day as a substitute when It is an easy day session.
Thank you so much Jason for the very helpful and informative tips! God bless and good luck!
Almost didn’t recognize you ! Been awhile since I have watched your channel. I still do your basic warmup after finding it 10 years ago or so . Good advice on working on strength.
Hi!!
My takeaway: just run more and get stronger. I will say that working on strength helps so much with keeping your form. A couple years ago I got into lifting and barely ran at all. Fast forward to today and that strength has transferred to easier longer runs due to keeping my form more easily.
I Love the way your room is covered with plants. So lovely
Really liked this video. As a roadbiker who’s testing some running after race season is over I am quite excited about learning the differences in training between the sports. Much is similar though and combining longer steady workouts in an aerobic zone and intervals in VO2max country is what I usually do when training cycling. However running is harder and creates more impact and stress to joints so the weekend 4-5h bikeride can’t be transformed into a 1,5 marathon run every weekend. 😂 Workouts on the bike are never shorter than 1,5h and the weekly dose is 8-12h. This is too much to just spend running. Therefore I am still riding a little longer Z2 workout every week combined with two shorter Vo2max (z5) running interval sessons and two longer ca 15k runs at tempo (z3). Also I add in strength workouts and some yoga. It is great fun to see the improvments when trying to train with a little scientific structure. Videos like theese are just free high quality training content and really helpful for a ’flase’ beginner like myself. Thanks!
Thinking this will be the best video and info...I will listen to...a Fine coat of info and whats inside~
Love these great advice in improving running. Extremely helpful! But I have to say I Love those beautiful plants... wouldn't mind running and carrying at the same time. :)
Excellent video. Thank you for sharing the knowledge.
This helps! Love your plants!
thank you - this is a new way of looking at things for me - i super appreciate it - S
What a great video. I gonna break this down in a video! ❤
Great info! Thanks you.
Interesting. I agree with most of this, especially form drills and weights, those fit into a fourth way to build stamina by building your muscle and tendon strength without the repetitive wear of running long mileage. Also, the hidden fifth way to build stamina is to increase tolerance to CO2. It can be done by pushing your aerobic threshold, but there are additional ways that are very effective...
Thank you. Love the plants! 🌱🌱🌱🌱
Folks who comment positively on my plants will always be in my good graces :)
When i was fairly new to running, i was fairly consistent and i was certainly getting more fit. But then i added in consistent heavy single leg squats, drop lunges, hops and bounds and my times got so much better. Adding weight training to your running is a must
Hi. I'm a subscriber and middle-aged distance runner. Thanks for sharing this with us! This program helped me win my age group (50-59) in a local half marathon. ☺🏃🏽♂️🥇
try BREATH HOLDING TRAINING...only takes 1/2 hr at nite when you go to bed... when you get in bed on your back hands on your stomach inhale normal for 2 minutes.. then exhale slowly then hold your breath for 30 seconds.IT IS VERY IMPORTANT THAT YOU HOLD YOUR BREATH AFTER YOU EXHALE.... DO NOT HOLD YOUR BREATH WHEN YOU INHALE...... then do it all over again.. same 2 min, hold breath 30 seconds... build up breath hold by 15 seconds .. try to see how long you can do it... try to build up to 1 min, 1 min 15 sec, 1 min 30 sec..1 min 45 sec....2 min or even up to 3 mins... that will take a few months....your running will greatly improve.
@@highlanderthegreat Yep, I've done this. I was up to two minutes, at one point.
I'm that 'untrained' guy with the high VO2 Max - was never into sports or training earlier but a few years ago it finally got me. I got tested on a fluke last year and hit almost 70. Now at 38 y.o. I'm all about training my threshold and my economy to tap into that oxygen potential! You're a great resource Jason, I'm training for life and learning so much here
Great Video! I appreciated the information as I try to build up to a sub-2 hour half-marathon.
This is my goal too. I have done 2h 09 in a very hilly race and 1h54 on the treadmill.
Good luck 👍
Great advice 💪🏻❤️😉
That same worked for me great info
Extremely good video, sums everything up perfectly
Why thank you
I love the plants and have been watching their development
THANK YOU for noticing my side hobby :)
LoL, as a matter of fact, they are awesome!
And I have been with his Numbers 13 and 1644!
V02max can increase by 15-20% over 6 months with hard training, but that's with someone who hasn't trained before. That's not a lot of room to improve, but that's what makes the metabolic endurance so important.
Thanks 😉👍
I see some Nike Cross Country Milers in the back, I have a pair in good shape, they are used for running distance running on the track and for Cross Country. Though I did use them one time for running a trail 5 k that was very wet where a regular Brooks Cascadia running shoe with a spike system over top the shoe would have been heavy with the spikes being too much as I only needed 4 spikes in the front. Brooks Cascadia is now my main training shoe and rugged trail racing shoe (gravel I still use some trail racing shoes) due to how the road models seem to not have any type of toe bumper and rip early in the toe if I use a road model on the trail and can handle the poor roads in my area.
Excellent video Thanks for sharing Subbed your channel At the age of 66 I am still running and working on training for a 5 K and or 10 K
good advice thanks
Great video 😃👍
50 seconds in, best and most understandable video i may have seen. 20 yr runner here.. :)P
Lot of beginners did not know how to breathe during running. They tent to take in one stride per inhaling breath and one stride while exhaling. Breathing this was can make them run further but not faster because by doing this the faster they run the faster they breathe so they get tired faster. The better way is to make as many stride while inhaling and and as many stride while exhaling. Doing this one can run faster without increasing the breathing rate. The strides are not dependent on one inhaling or exhaling breath.
Many many thanks for valuable suggestion .i am from nepal.
For Running economy, I have found though for me it takes 2 days to fully recover with slow easy runs after or one day of no exercise is the specific muscle circuit training for runners, this is doing 2 miles then some core, leg and other muscle training including Glutes then 2 more miles after or doing 3 miles before and after the circuit for more advanced and those who are below the pro level in that fast speed can do 4 before and after. Also this helps simulate at the end in the second run a tired longer run without having to do all the time on a longer run to get what a long run feels like more often at the end. It also helps get the form up in this training by adding workouts that help body parts work more efficiently than trying to run after to help make this like a long run without the need to use some body parts on another repetitive long run during the week.
Wow Been going at it now for just over 11 yrs, starting at age 45, now 56, never missing a single planned workout (many times I’ve had to alter, substitute a workout, such as on a cruise ship etc, family vacation etc, but always made it up pre-emptively or within a day or two) and been reading/researching for this past 11 years. This guy has it Accurate and effective advice born of studies and experierience. His advice exactly matches my experience and understanding. I’m confirming my past experience thru him but also learning much thru his explanations. His advice is well constructed and well moderated, its all good and reasonable concepts.
great video
With a workout watch I definitely see trained VO2 max variation. It’s hard to train directly, in practice it takes great sleep and consistent training to raise it, good mood and mental health.
Excellent 👍
Great video, thank you. Do you have any information for beginner runners on recovers timings and how to avoid the impact pain felt at the base of the knee cap?
Recover timing meaning how fast to recover the muscle aches after exercising? If yes, then you need lots of rest like at least 3-4 days before running or do a recovery slow run after 1-2 days before attempting heavy running. Food with high protein and drink plenty of water also helps with muscle recovery. Pain in knee cap usually due to high impact from running like you running uphill too much or too fast/too much way more than your leg can handle. So you probably want to lower the mileage or avoid running uphill until your knee feel better. Incorporate lower body training like squat, lunge, jumping also help strengthen your knee and leg in overall so you can avoid injury like this. But if the pain persisted even after plenty of rest you probably want to visit a doctor.
I always take away a valuable and applicable methid from your videos. Curious how you would structure these elements into ultra running for something around the 100 miles distance.
excellent !!!!! thx
At 51 and coming off a 2yr couch ride due to 5 blown discs from a car accident, I'm back up to 5 miles a day doing 9 minute miles, but now it's time to add in hard workouts, weights, etc. It just sucks having to be sidelined, you lose everything, and it goes quickly.
Good points. Good too mention something like the 80/20 principle too. Every run doesn't have to be a fast one :)
That wasn't really the point of this video but yes, it's very important to run a vast majority of your overall mileage at an easy effort!
Thanks a lot for the information. What's your point of view about the Mitochondria training, in order to increase our VO2Max? Best Regards
Thanks
Another great video, I used to run 5-7 days a week even up to last year. I then joined a coaching program, and switched to 4-5 days a week, but with 3 strength sessions a week. I've noticed, without any focus on it, that my VO2 max has gone from 52 to 56 on my Garmin watch during this year alone. That doesn't sound particularly high, but I am 62 yo. I know this is not the most accurate algorithm, but at least it shows progression.
56 is very good. Make sure u adjust weight and age on skins watch also so u it doesn't increase 4 points due to loss in weight when it thinks ur carrying the same workload.1 point takes a long time to change for me. I had same for a year and a half
I'm 61 yrs old and trail run (very hilly dirt and technical trails). I wear a weight vest for my "strength" training but don't see any comments about others who use weight vests. Just curious if you do? Thanks.
@@ronlanter6906 I've never worn a weight vest. My strength training is much more comprehensive that just adding weight to my body. I do a lot of core, legs and glut work, as well as overall strength exercises. I'm not sure you would get that from a weight vest, but that is just my opinion, if the weight vest works for you, that's great.
@@htmonaro1969 Well, I'm looking for something that yields better results now. I think I need to be starting what you are doing. Thanks for your recommendation, it sounds like what I need to do! 👍
@@ronlanter6906 I joined the Coach Parry program in late 2020. Their programs are pretty good, although the strength workouts are really good. To really get the most benefit from strength training you need to do it 2-4 times per week.
Love your plants.
The late Bruce Tulloh would I'm sure agree with this , he wrote many books on running , for runners of all abilities , from novice to elite 😇
Phase 2 aerobics, real quick to generate and I filled up lactate the best to build endurance. Cup. Complicated in a pain in the ass to to monitor also expensive to monitor I understand.
Jason, is rowing a good way to build stamina? You suggested biking…just wanted to know your thought about rowing. Thank you!!!
Super helpful, thanks!
Hi. Thanks for sharing informations. One question, how could you tell that how much you run? You have an specific watch or us your mobile or..?
Good stuff here but I would also add that it is the environment that you train in that makes the biggest difference. You should train in different environments but it is most important to train in a NATURAL environment. I am a trail/hill runner and I live and train in a mountainous area. I run mostly on winding dirt paths used by mountain bikers running over rock outcrops, roots, uneven, muddy, unstable surfaces occasionally vaulting fallen branches or jumping up and down ledges. I wear minimalist shoes. Because I train under these conditions, when I run on the flat groomed paths or on an engineered track, I can easily out run and out last my friends who ONLY run on flat, groomed, engineered surfaces wearing cushioned engineered shoes. The same holds true for any sport. It’s one thing to swim across an Olympic swimming pool, quite another to swim across the English Channel. What we need to understand is that we are training both our bodies and our minds to run. Where are we supposed to run? In the natural environment. So if you truly want to be an athlete, you have to be able to perform athletically in a natural environment!
at 72 i am running a few times a week 5 kms & hard garden clearance for a few hours on other days - all in 30-32 C & 70%+ Humidity. Aiming to run a half marathon around local lake soon. I also walk a lot.
Hope it went well I'm also 72 and contemplating a marathon
Hi Steve, I learned that strength training prevent injury and recovery is very important. God bless you. Happy Easter. Success.
This should help, wanting to join the army hopefully the 75th regerment or the army rangers
Great info. Increasing mileage builds endurance, but also ncreases injuries too. Most people can walk farther than they can run. Studies have shown that brisk walks can improve Vo2 and improve the metabolic aspects oxygen distribution in the cells. In fact, long walks were just as effective as HIT training and intervals.Rather than running 60 - 90 minutes, walk. instead. You can even break up the walk throughout the day. Most runners won't do this, because it seems too easy. But remember: HIT training improves the heart muscle, walking improves the metabolic aspect of delivering oxygen to the cells. Either method improves endurance or do a blend of both.
I run on sheer will which takes me pretty far. Plus, I'm primarily a lifter, not a runner. I think I do pretty good for someone who's not a runner.
To increase endurance, do sprints, long runs, lift heavy, and VO2 Max but there isn't anything we can do about it. But what do those workouts look like? How many reps or sets would one do? What does cross training workout consist of for? For example if I wanted to cross train on the elliptical how long should I run on it, should I sprint or run for distance or time etc.? Can you provided your recommendations please. I saw one of your previous videos and you mentioned that as runners we shouldn't lift like body builders, so what do you recommend?
I have one pace. Slow.
I love all your plants 🌵😍
Working on getting better everyday.
I have been focusing on my form, lifting the knee, lean from the ankle, run tall, high cadence drop shoulders, land under my body.. all going well, but my heartrate is much higher at an easy pace than what it was when runni g in "bad form" is this normal? Will this even out? What is your experience with this?
Hey coach, would love to see a video on Trail running. I've always did road running, except for just few runs and one race long time ago.. Any tips getting ready for trail races?
We have a few of those videos! Here's our most recent: kzhead.info/sun/ebtvh5yZb2Odfqs/bejne.html
@@JasonFitzgerald Thank U a million coach
Hey Mado, train hills/elevation, trail running is just code for running over mountains...
ok good advice
I am distracted by your vest. Is it shearling or faux fur lined? I like it a lot :)
شكرا جزيلا
VO2 max is certainly trainable, it's just something that can take years and years to change by any substantial margin. Studies have shown that's it's only really changeable by 5-15%
Yes. This guy clearly don’t know what he is talking about
15% is alot
8 count Bodybuilders Do hundreds a day like Force Recon, SEALs do stuck on ship or on Subs where we couldn’t run, and believe me we ran. You’ll gain incredible endurance fast Our other secret was the old Versi Climber Both will make your running much stronger and take stress of joints most serious runners train like addicts and break down overt time.
I remember one of the old timers, I think it might have been Gordon Pirie, say that he used to jump in the deep end of a pool and just tread water for an hour.
What's the best way to incorporate pool running into our training, on easy days, or as interval training.
Totally agree. Changes at a cellular level take long term consistency!
Hey..I want to run for 60mins without stopping in beach sand..I'm running for 15mins in beach sand now...how can I get there dude..any advice
Same logic as anything. Start small, and work your way up.
@@nberkel ok
@@vipinotp6465Did you ever make it to 60 min on sand? How long did it take take?
@@KZheadSecurity-sp3rg no....I made it to 30-32mins....after that I got selected to police..and I couldn't continue sand running...there is no availability of sand near my armed camp. So whenever I get leave to come home I run in sand again...now I only run 25mins..
Good
Quick question, what is the difference/similarities between Endurance and Stamina please?
What sort of weights do you recommend?
I have an amazing friend who runs 60 km per week. She’s such an inspiration.
Ran fast to get fast. Hills and trails- never roads or hard surface - u probably need to race on hard surface- get on bike to recover then back on dirt trails and hills -track resting pulse- high don’t run. Repeats on soft track -fast and few but gain pace awareness. Skip the - have to do 10 or 80 miles a week- listen to ur body- race often- nutrition- purposeful stretching - after hard work out. - set specific races for top performance. All others use to learn. 7 years later ur a runner not a jogger. Been there -58:15-- and --58:20-- for 10 mile races when 46 and 47 years old - today just ok- saw so many very good runners- never got to the starting line because they over trained and constantly hurt. Dr. Sheehan ( giving away my age) LISTEN TO UR BODY!
Vo2 max can be trained see Norwegian method
Jason i'd like to ask at what age can a senior start running❓ And coupled with that, since it's pandemic we're really NOT allowed to stay outdoors. So it brings me to the next question. How effective is treadmill running compared to the actual running❓ Wishing you all the best. Thanks alot your fan from the Philippines 😊 👍
You can start whenever you'd like! It's never too late. TM running is just as effective, too!
It's almost as good. Depends if it's a good treadmill. Don't train on a cheap one from Walmart. Use one at the gym.
As a 200 pound runner it's hard to beat people in a race at 150 pounds. Although I'm.very tall, still. There used to be a kilojoule calculator on Strava but they took it down so I can't compare to other runners. I should be 165 for maximum speed since I'm tall but I'm 200 and I got more muscle but some fat mixed in from eating junk food in college. It's frustrating but at least I'm not injured or anything
I was under 180 a couple years ago and that felt awesome. I'm almost 200 right now and I'm slowly making my way back down but even 10 pounds can make a big difference. Good luck!
How would you modify this for the purpose of a boxer? Some boxers with the greatest endurance of all time, such as Marciano or Hagler...ran miles upon miles every day. Marciano was known to run 10-15 miles daily in the weeks leading up to fights. Others claim running is junk for boxers. It seems like sports specific work is obviously paramount, but generally building a great aerobic base would no doubt be a huge benefit to the boxer?