The #1 Thing You Can Do To Run Faster | 100-Mile Ultra Prep
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- čas přidán 28. 11. 2021
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It's also important to note that every runner is DIFFERENT. While the science behind thresholds and heart rate is pretty clear, thus this formula you're sharing, there's ALWAYS people whose bodies respond differently. I've been a runner since I was in the third grade (im now 28) and even though my resting heart rate is SUPER low, my running heart rate is above the average. I can never stay within the supposed "aerobic zone" for my age. I've had MANY tests done to ensure I'm healthy, everything's perfect, it's just how my heart reacts to cardiovascular activity. So again, TRY as hard as you can to stay in the zones, but also understand that sciencitific formulas aren't a rule, they are an average.
Always keeping the people motivated. Ran my first half marathon last week, and a new PB 5km today. Thanks for the inspiration.
czcams.com/video/rNjXXrbpS1A/video.html
What time did you get for the 5k? Currently 15 years old trying to get sub 20
@@jeffmiller8257 I got a sub 22 mate! Sub 20 is next on the list! Best of luck mate.
Nice! Congrats! I just ran my fastest 5k and 10k yesterday… well, fastest since I used to run track 20 years ago 😝
After I got out of the Army in 2005 I became a slug and didn't exercise at all until this year. I was 215 pounds and lost over 50 pounds in 7 months and started running again. I ran a marathon in October and a 50k on Saturday. I'm a pretty slow runner but after working out with kettlebells for a few months I've noticed my speed is increasing quite a lot. I can run comfortably at 6.0 mph. I'm in my upper 40's and didn't treat my body very well for like 15 years. I'm just so happy that I turned things around. Way to go on your half marathon and PB 5k. I felt great doing a 29 minute 5k at 46 years old the other day. It's my PB!
to any new runners out there - if you try the maffetone method don't worry if in the first few weeks or month you need to do a combo of WALK/run in order to stay within your range. this is perfectly fine and after a few weeks of CONSISTENT running, you'll start seeing the effects. i also live by this method.
The only way for me to stay within my range would be to walk. but I am going to try it. Thanks.
I just posted this above.. yes did 8 miles the other day and wow was it hard to stay below 145. I’m going to keep this up though and try to do this 2-3 times a week and see what happens. I was at about 12/13 min mile pace sometimes even 14min. But after 8 miles I wasn’t even tired or sore the next day I felt like I could have done more miles. Do you recommend a distance to shoot for for max effect?
@@jdpst20 that's awesome. stick with it, consistency is everything. regarding distance or time, it's kinda subjective. at zone 2, anything under an hour is typically not helping much. so i try to get 1 long run a week and focus on MAF. for other runs, i mix it up with speed/tempo stuff. and as for distance, a good rule of thumb is not to exceed 10% of prior weeks volume. i build up each week 1-3 by 10%, and then week 4 i back it off, and repeat that cycle starting week 1 at 10% more. this is my prep for an ultra marathon (100 miles) and has been great for building and not getting injured.
@@wrxzboost yeah I pan to mix in some hill sprints and intervals or 60/120 walk sprint training. So for thr 1-4 week cycle you’re saying say I start with 8 miles week 1. Week two I’d shoot for maybe 10-12 miles on long runs week 3 maybe 12-15 and then week 4 back off to 8 miles. Then week two start at 10-12? And so on? I think I have that right. Also considering working on low impact cardio ie. Rowing and cycling.
Started MAF, had to walk every few minutes to keep pace down. I started around 12min/mile. Your body eventually gets used to it. After about 3 months, I could do 11min/mile pace no walking. Now about a year in, I can run 9:40/mile under MAF. Most of my long training runs are about 10:30 pace - its all good!
Took a full week off of exercise after completing Ironman Arizona last weekend, and I think I'm ready to get back at it after watching this video. Coach Natasha spotted my BPN hat and rode her bike next to me for a mile or so of the marathon. I'll never forget it. Thanks for the endless motivation Nick.
If this dickhe@d motivate you...then I geuss it didnt went tooo well....🙄🙄
What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub 🔥
a simplified method of building your aerobic engine without using a heart rate straps is to run easy for the majority of your runs. you should be able to maintain a conversation without much effort if you actually running easy. this will do the same thing nick mentioned, but is less device intensive.
My aerobic pace is soooo slow though. Hard to believe its helping you in any way.
@@user-ee1fn4vt8b one of my friends is a 24:30 8k runner, 4:56 mile pace for 5 miles, and he regularly runs between 7:30-7:45 pace on easy runs depending on how he is feeling. its how you get better, it takes time and commitment but there is no way around it. you get faster from doing speed workouts, stronger from doing easy runs, and in order to run your speed workouts well, you need to take your easy days easy or you simply won’t be recovered.
I can have a conversation at my threshold pace as well so not sure a beginner. Gets it either. HR is cheap and gives feedback so beginners learn to connect effort to a number.
True, but from the perspective of someone who just started running a month ago, what I perceived as an "easy run" without any type of heart rate monitor was actually well outside of my aerobic zone, which I found out once I started tracking it. I have to run incredibly slow...12min/mile...but I went from _never_ running to running 7 mile routes in the last 3 weeks so it's working at least.
Question, I am a new runner, and started to implement the MAF method nick mentioned in the video. Right now for me to stay in an aerobic zone (158 or less bpm) I have been running at about a 10:10 minute per mile pace for 3 miles. Should my easy runs be long or is it okay if I stay at 3 miles and gradually build up mileage every week (for example run 3 miles this week, next week 3.25 miles, week after 3.5 miles etc.)
I think 13:25 is such a crucial part of this episode. Patience is absolutely key when training at your aerobic threshold. I remember starting out and getting so frustrated because I was running soooo slow compared to what I was capable of. But over the course of about 6 months I’ve gone from around a 10:05 min/mile pace to anywhere between 9:15-9:45 min/mile pace at my aerobic threshold and dropping. Be patient with it. Just like Nick always says: consistency is key to success!
How long is each run at this slow pace?
Thank you for this. Very relatable
Hey man. Thank you. I needed to read this. Just finished a full marathon this last weekend, but I have been training above my aerobic threshold. I'm missing an opportunity on doing this work. Got a 50 mile race coming up and I don't care about the finish time. This might be a great time to focus on building up my aerobic capacity. THANKS!
@@miquelbiggs5721 At the time, anywhere between 4-13 miles, depending on the what the training schedule said!
@@surferzero57 Congrats! I was training for a 50k when I wrote that and had the same mindset. So much can happen over that many miles, so I had to just take it one mile at a time. Good luck!
You will 100% need to do walk breaks when first starting MAF. I am a big guy and didn't realize how much I was running at 165 to 175 heartrate so I had to walk 90% of my runs to get to that level. I now can do 5 miles under 150. It just took a while. But the MAF has helped SOOOO much.
How much have your times improved?
@@davidbowman2035 I went from not being avle to run a mile to being able to run 10 straight without walking. I dont run faat but i went from 14 minutes per mile down to mid 9 minutes per mile. what MAF did for me was help with cardiovascular endurance. after the first month doing it I felt i could run forever.
So when you started, did you walk most of your long and easy workouts and supplement that with speed sessions as per Nick recommends ? I’m also a bigger guy. I’m getting a HRM soon but I imagine I’ll be walking too.
@@mavstt5822 I became too sore when I first started to run. so instead of running i tried to up my walkikg tempo. then I started doing run/walk but running 30 seconds then walking for a minute then running for 30 seconds etc. Wventually I was able to jog very slow (around 13:45 per mile) amd could do that for a long time. like 4 or 5 miles at that pace. I didnt add speed work until my body could handle my weight and my knee problems.
@@DarinPirkey thanks a lot for your helpful response! I’m looking forward to this journey. All the best 👍
Just started MAF training about a month and a half ago. First run was a 5 miler and at my MAF HR (154), I ran a 10:55 pace. 6 weeks later, I’m now running 6 miles at under a 9 minute pace (HR still @ 154). Can’t wait to see where this consistency takes me.
Thats awesome to hear. How are you doing 5 months later?
@@ChristianHadahe died
Perfect timing. Got a career fitness test and I want to get a time that surpasses the standard to pass. Thanks.
Mate - this video was just what I needed. I am an experienced triathlete/runner but learned a lot. I actually was pausing the video to take down notes. Keep up the great content - Scott from Australia.
this channel and Nicks lazer focus keeps me going to the gym day after day and hitting the road running. thank you Nick!!
Thank you for continuing to motivate and inspire Nick. Love your content and am excited to watch you for years to come
Wow, I can't believe I never thought of this! I will be implementing this I to my runs immediately. I appreciate everything you share with us, Nick!
How did u go? A year later. Low heart rate running. Im about to start I think. I like the idea of not letting my ego take over and flirting with injury.
I love your content so much man. You inspired me and probably many others to start running next to lifting and now I’m m the most healthy and fit I’ve ever been.
Same! So much more fit since watching Nick's channel
Honestly this video is very helpful. More than a lot of people don't know about the running heart rate you mentioned in this video. It also took me two years to understand how to run fast so hopefully this video will save someone two years of injury & over training. Keep up the good work Nick 🙋🏼♂️
Thank you so much for this video. I’ve been asking this exact question the last several weeks and haven’t found anything explained this easy.
Love the way you explain everything, happy to say I will put in practice this method to increase my performance , keep it up champ 🙌🏻
Bedankt voor het maken van de video's ga zo door. je geeft mensen hoop en kracht bedankt !
I’ve been waiting for this video. This was so helpful. I’ve been trying to improve my running lately
Something I’ve noticed as well. I took up swimming a few miles a week forcing me to control breathing and heart rate. My 2 mile time went from 1330ish to 1206 in about 6 months or so.
Was asking this question a couple months ago so glad you made a video on this topic!
Freakin pumped for that cook book to come out been needing help for healthy dinner recently and thanks for always going one more for us!
The 🐐🐐. Thanks man! Gone from couch potato to running half marathons with ease just by following you man 👏🏾👏🏾
Thanks a lot Nick. You are a real motivation for me. I love these informational videos!
I have been waiting for a Bare cookbook for a while. Looking forward to it.
New to the channel but I really enjoy this guy and what he brings to the table
Killing all the uploads!
Vids are so good man always gets me in a good mood. Thank you
For past 2 months I got recommended your videos. I don't know anything about you or what you have accomplished, but I have learned a lot from you based on your mentality. I can say it really helps my focus on my goals. The only thing is you do motivate me to run LOL which I don't do much of. Cheers
Love your comment how when you first start training to heart rate, you feel like your running so slow. Reading my mind dude. Also really looking forward to your cook book. Keep the awesome motivation and content coming Nick.
Notification squad! Love the videos Nick, keep it up !!
Pumped for the cookbook. Thanks man !!
So glad I caught this video. I've been lifting for years, just got into running though. About 5 weeks in and my heart is at 170+ 100% of the time. I'll run for real 6 miles at 180 BPM so that obviously has to change. Just like weight lifting, I need to swallow my ego and train properly to lay down that foundation.
Can't wait for your cook book! This morning I did 5k trying to hit my aerobic base trainning and felt so smooth! Thanks for the inspiration Nick!
It's gonna call for a lot of ketchup lol
Is it out?
Absolutely love these!!
Your content is NEXT LEVEL!
Your cook book will be the best! Can’t wait.
Thank you for this! It was definitely a mental game for me too. Super slow pace trying to keep within those zones. I felt like I wasn’t making any progress so I went back to running normally. Going to give it another shot tomorrow!
Dude, can wait for that cookbook!!! Thank you
You are addressing one of the biggest misconceptions around running in this video. A lot of people I know hate running, because they're going way too hard every time, which makes them stop running. I myself started out this way, but through some miracle I kept on running untill I found out that running slow builds endurance, not running fast all the time. If everybody knew this, a lot more people would be running.
By the way, for me personally, 180-my age (I'm 18 years old) is still a bit high. I like to keep my heart rate around 150-155 for aerobic runs. Not based on any science, but more through personal experience.
czcams.com/video/rNjXXrbpS1A/video.html
Same im 22 and find around 160 quite high so the low 150s defo feel on rpe scale of 1-10 around 2 or 3 which sounds about right. I totally hated running as a child for that very reason. Now i love endurance sports more than a good meal haha
So when do u mix in more anaerobic runs? Or is it more beneficial just to do aerobic runs and build it up through consistency. I’m just now learning ab all of this type of training regarding my running. What distance is preferred for someone starting this and when do I increase my speed/distance?
@@ryanrobinson8504 As Nick explains in the video, about 80% of your runtime should be aerobic. What distance to run really depends on your level. Look at how much you run right now (weekly mileage). Do you feel like you can barely run that much? If so, take it easy. Do you feel like you can run more? Run more. When to increase your mileage is really a thing of listening to your body. Don't make yourself run enormous distances at once, just for the sake of increasing. When you feel like you can increase your mileage, do so gradually. Maybe add 10% distance. This so you don't overtrain.
If you have anymore questions, look around on CZcams. There's a lot of helpful stuff out here.
@@ryanrobinson8504 Most marathon plans have 1 anaerobic run a week. and if you run that 30-45 min at 95% HR you'll notice that run starts to get faster. And with time your aerobic runs will get faster at the same MAF HR. *NOT AN EXPERT JUST WHAT I EXPERIENCE.
Can’t wait for the cook book, literally can’t explain my excitement. Been waiting for a eating lifestyle change and the way you eat follows very closely to things I already like
Love a good 30 mile run!! Great work!
Love this guy! What an inspiration
Hi Nick, thanks again for the video. Very interesting video. Will put it to practice later today.
thanks Nick!! these bi-weekly videos are keeping on my healthy lifestyle journey. just hearing the drive in your voice helps 😂
Lol just finished the last vlog about the sub 2.50 marathon and now I’m on to this one, perfect timing 👌
a good rule of thumb to find the area between aerobic and anaerobic is when you start having difficulty and or not being talk or hold a conversation because you are working too hard. Works for me. Thanks for the content, always!
Thanks a lot for this information! I love watching your videos brother!
Great video brother! killin it!
Definitely getting that cookbook!
Nick Bare :
" the inspiration - fighter ! "
keep going !
How do I run under a 6 min mile plz help
go faster, you're welcome 🙃
increase your cadence
Leave Dooood at home
Most trainers say time on your feet. Put in the miles and like nick said work 80% of your workout in the easier heart rate zones. I did swimming which forced me to control my heart rate and breathing and my sustained mile time was about 6 flat.
Dedicate a few weeks to speed work to get those chicken legs going fast enough, leave dood at home and give'r.
Thanks for the advice will be using this method for my runs.
Thank you so much!
Love all your vids dude , you are a true gent 🤙👊
Pumped for the cookbook
Garmin watches also have the awesome feature of HR alerts! You can set it so your watch will buzz if you cross your threshold HR, so nice.
Great videos & motivation
Thank you so much for this information, I always thought that meant to always stay around your Max aerobic rate, not below it.
I’m getting back into running after putting lots of weight on and becoming very unfit. Looking forward to implementing this training style!
Love your vids so inspiring
thanks it is really helpful
And running in your aerobic zone will also greatly reduce chance of injury while your beginning as it keeps your stride shorter while your body adapts into running. I learnt the hard way and am slowly getting back to it building distance and staying in my aerobic hr window..even if it means walking up the hills sometimes. 👍
You are so right , started running on my own and always went tempo , yes I got fit but to a point never any faster , now just about 2 weeks ago I entered a club , evolve Endurance club in Malta , has kesra my coach , and man I already see huge differences , it takes patience but worth it , commitment and patience is key , training for a full marathon , great video ,keep it up , 30 miles are awesome I usually work with kms 🙏❤️🥇🦁
Super motivating content Nick! Trying to set a Guinness World Record for the fastest blindfolded marathon for Leukaemia foundation this weekend inspired by your content!
How did it go?
Dude for like a year I was keeping my heart rate at like 180, getting as high as 208 running up and down mountains with a backpack full of rocks. All my training runs I was red lining it. NEVER really got faster. I was at like a 9 mile pace and never got better. Then I read this book 80/20 running, and basically he said you should do 80% of training at a super easy pace, and 20% at high intensity. Allows for more volume at slower pace. Instantly started getting faster.
If you are one of the few people that would hit the thumbs down button, you probably never ran distance. Keep up the hard work, Nick!
God Bless you man !!!! such a nice gentleman
let’s go nick!!!
Looking forward to the cook book 👍
Cook's book would be amazing!!!!
I truly don't know how this man finds time in his day to do everything he does.
seriously my question every video lol HOW DOES HE DO IT
That power protein smoothie is a 10/10 🔥 My new go to for post run recovery
Thanks Nick - in depth discussion about MAF with Phil Maffetone on Peter Attia's health and wellness podcast recently. Seems to be very much in vogue now, and its been around for about 10 years.
Timely topic for me 👍
You should do blood lactate testing.
We do that on the national rowing team and it works out your exact (or at least the best estimate) of your hr and pace zones. If you do it on a bike or ergo you'll also get your power zones.
Which can be really helpful because your HR zone can change drastically depending on fatigue (more so than power I found).
Sometimes you can be really fuatigued and your heart rate can struggle to get up and on those days you can use pace.
Then you re take the test every 3-4 weeks and re set those zones.
Specifically used for t1-thresh hold zones.
I really hate when my local stores don't have the exact ingredients...but at any rate it was great with what I could manage to get. Thank you for sharing!
I just started maffetone training today after listening to you on the power project. I'm finally starting to come out of my plantar fasciitis hole! I'm 40 years old and man it is hard to stay under 140 for me. Hopefully I get better at it. I kept it under 150bpm at 10.11/mile, but felt really good for the first time in a while.
It will get better!
first sprint triathlon is in 5 weeks, inspired by you. i’ll be seeing you at ultra races sooner than you know it
Nick you are the first person to ever tell me about this! Thanks man! I have been stuck at the same time for so long with my heart rate in the 170s. Can’t wait to try this out!
This is spot on! Pace is embarrassing. But it improves quick if you are diligent.
How many times a week have you always run? How many rest days, etc
I really enjoy watching your running content! I am super interested to know whether, aside from training your actual strength, fitness and endurance, you have done any work on your running form & technique in your quest to get faster? I am becoming very interested in viewing running as a skill rather than simply a function of fitness.
Thank you 🙏🏻 very much for this information. I am 48 years old, and I run 5 km daily. Good to know your heart rate while running
His footstrike is so good, I think it's got to be one of the areas his coach hammered on. So many people jump-jump-jump on their knee cartilage and construct 80% of their stride from a long footstrike. I run for like 100m at a time to train myself into that brief, propellant foot strike.
Nick you’re a beast
I've only been running consistently for the last 3-4 months and Ive been doing exactly what you did in your first 2yrs. My logic has been to get better just push harder and force my body to adapt. I'll trust your experience and try incorporating some lower effort lower HR runs.
Exactly. Also look into mile repeats, Yasso 800s, and tempo runs
I trained for months solely at MAF. 40 - 60km per week, following Maffatone's method strictly. Never got any faster at that heart rate. After a week of mixing up my pace, all of a sudden my MAF pace went up and I was running a full minute faster per km at the same heart rate.
Now I do like Nick said - 80/20 with the 80 being MAF pace.
Thank you I will try this! I’m 58 years old have done 4 1/2 marathons took 2 years off (2019 they found cancer in hubby, but we prayed & God healed him! 2020 was the 2nd year) Then did a full marathon this year. In training with our group there was a guy that ran so slow (he did the heart rate thing) but he ran a full marathon this year too. I checked out my stair workout and my average heart rate was 122. Should I bring it down to 112?
great video as always! I have a weird question...what's your style for salads? I've never been a big salad guy because I do not want to add too much dressing and ruin the nutritional benefit of it. I was curious to hear your thoughts on this. Thank you and good luck with the 100 miler!!
in my opinion the best approach is 80/20 rule but use a Stryd power pod as well as HRM. When you see your power output go up over time for the same HRM you know you are making progress. also if you live in a hilly area, variable temperatures, then relying on HRM alone is not so great. i know more cost, but Stryd has great structured workouts so takes all the hassle of how to do your tempo/track work and at what level of exertion to do as it works it out for you. it syncs with Garmin/Apple so is my view is a winner
Clap activated pantry nice touch haha but thank you for being thorough as always. Go one more
Also, this topic is one of the most important for young guys to understand. I’m 25 and I wish I knew this at 18
great video
Aayyee we got the same shoes.
In june I started running for a fitness test couldn't even do half a mile. Today I just did 4 miles straight for the first time. Working to a 10k! Your videos motivate!
Additionally have lost 30lb
You got me motivated man. I ran twice a week and do lifting for 3x a week. I wish i could get one of your supplements lol i’m from the Philippines btw 😊
Zone 2 protocol is king!!!
Ok Nick, I’m going to trust you and start running according to my heart rate!
All about the Zone 2 training!
100 percent correct. Been doing MAF for over 3 years and it works. Marathon PR went from 3:51 to 3:13 at age 45. Funny thing is if you are a new runner I can 100 percent guarantee you a marathon PR if you do all your training at or below your MAF HR...and you will likely avoid injury.
I watched your video this morning and tried running this evening. It's a lot harder than I thought it would be. I had to run/walk just to keep my heart rate steady. But like you said to have patience with it. Thanks for the tips 💯
Perfectly normal, stick at it and you won't need those walks soon