6 Endurance Training Hacks YOU NEED TO TRY! | Marathon Prep, E4
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- čas přidán 9. 03. 2022
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Musicbed SyncID: MB01SOADFEDYRUS - Sport
Thank you guys for watching! FULL WEEK OF WORKOUTS:
M: 10-11 easy miles
T: 10-11 easy miles
W: 2 miles easy + 4 x 100m strides
1 x 1600m in 5:40; 1:30 rest
4 x 1km in 3:38 with 1:00 rests
5 x 800m in 2:50 with 1:00 rests
2 easy miles
T: 10 easy
F: 7 miles with 2 x :20 accelerations per mile in
middle 5 miles
S: 16 miles easy
S: OFF
@nick Actually you can set Target intensity in every Run step, so you can set specific Pace for each of these. Then you will be notified during intervals if you are in target zone.
Tip n.2 : Instead click on phone icon and sent it to watch, there is much smarter option - click on that three dots and Add workout to your calendar. You can prepare whole week and if you open Run activity in your watch on that day, it will automatically suggest you do that workout.
Hey Nick! What are you thoughts on EMFs? Would love to know! Thanks :)
You can also schedule the workout after you have created it. Then when you open run on the scheduled day it will offer you the workout to start.
Hey nice, I’m former 11b and we’ll fat and out of shape so I’m fellowing your program. I appreciate you for taking point on it
do you up the training/mileage on a weekly basis or just repeat this until race day?
You missed out the biggest tip especially for morning runs and that’s to make sure you poop before you run!
100% Each step is a “push” towards embarrassment.
bro this is fax i was on a 9 mike run the other day in the middle of nowhere with one house and i had to stop and use their bathrrom it was some middle aged russian man
@@kanebrolin3333thats putin
Never leave home without going!
@@capitalreckless5516 lol I live in the USA he looked like some barbarian jacked man
Nick - I hope you see this... I have done 5 weeks of you Hybrid 3.0. Started at 215 pounds and could barely run 4 miles. I have lost 10 pounds and do 10 miles easy now. I have also increased my PR for squat, dead and bench. Thank you so much and I look forward to continue using your instruction to achieve my goal weight of 180.
@@thepsychologist8159 thanks
Im on week six, my endurance has gone way up. Loving the structure and running more and more
@@brendonperry1733 For sure. The long easy runs will definitely build endurance and will make you quicker as well.
@@thepsychologist8159 yes it really has. Prior to this I just tried to run my best time which didn’t work well for building endurance
@@brendonperry1733 for the price it’s an incredible value
Just a tip to help with the insane amount of scrolling to get to 1600m, you can just change the units to be in “km” to and configure 1.60km or maybe use “mi” to have it instead to 1.00 mi 😅
I figured that out when I was entering a workout for 800m repeats and was fed up scrolling 🤣
He could also do pace alerts, on his 3:38 etc!
These videos are so high quality, really enjoying your series man! Thanks for making them
Nick you've got me into running! Thanks for these videos. I run my first half marathon this Sunday and would not have been able to do this when I started out only two months ago. Keep up the inspiring work.
Great work Nick. Love this series. I also set up my my workouts in Garmin. So helpful.
What the fire 🔥!!! You learn something new every day! I will use this new to me workout setup on my Garmin. Thanks Nick!
I’ve been wanting to get into running so badly and have just put it off. Since finding your channel and watching your videos for a month now I am now running 3 times a week and working towards running a marathon this fall. Thank you!
Take your time…. Enjoy the running first….
I can't thank you enough. I've used my Garmin for three years and never knew I could create my own workouts. I always thought I had to solely select a 'Garmin Coach' to get those kind of features. This is massive for my training - thank you!
Thanks for the video!! Super thankful for the Garmin workout tip...I had no idea you could create your own. Wish I knew this with my last marathon plan but happy to know moving forward!
I’m with you on hack #4. Starting the day right and getting ahead of life’s interruptions that can de-rail those runs if we leave them for later in the day
25 minute poop every morning
You are simply awesome!! Thank you so much for sharing this!
Great vid as always… regarding the garmin app, 1000m = 1km.. you can also set decimals so less scrolling required.. also rather than writing the pace in notes, you can set the target intensity to pace and set a goal pace to run to.. the watch will beep and vibrate if you fall out of this goal pace, its super handy..
Wow I just learned so much about my Garmin watch! Thank you so much!! Opened up a whole new world!
Loving this series, thanks brother
You can add them to your Garmin calendar and build them online easier than on your phone then it tells you what your workout is that day you don't need to pick it from the list. Also If your coach uses or you buy a training program from training peaks it syncs with your Garmin and you see your workout step by step for that day. Easy peasy
I’ve had a Garmin Fenix 3hr for a few years and the workout hack just blew my mind. Awesome!!
Talk about someone who is receptive to feedback! Bare, your ability to know what the people want and need is unbelievable. I cannot believe this video is free!
Loving the series! I have my first half marathon in April!
I did my first in 2016, it was awesome. Going for my first marathon now in June. Keep it up!
Dig your content Nick. I have been listening to your audio book when racking up the miles. Cheers 🍻
The ability to program your workout with the Garmin app is very helpful as someone who doesn't have a trainer. I have used it in both runs and it was incredibly helpful in swim training
More of this please!! 🙌🏼 thank you for sharing knowledge 🦾
Also worth checking out Mark Lewis czcams.com/users/MarkLewisfitness
He was a 300+ pound 6'6" overweight man. He's now still over 200 pounds (and 50 years old) but can run a sub-20min 5km and has achieved other brilliant results.
Plus, he's not pretentious like Nick Bare!
Nick you’re inspiring me to run my first marathon. Thank you!
Also worth checking out Mark Lewis czcams.com/users/MarkLewisfitness
He was a 300+ pound 6'6" overweight man. He's now still over 200 pounds (and 50 years old) but can run a sub-20min 5km and has achieved other brilliant results.
Plus, he's not pretentious like Nick Bare!
@@thepsychologist8159 how on earth is nick pretentious? He’s an incredible athlete and inspires many. Try to be a bit less negative next time instead of bringing others down 🤙
@@squiddie0520 "how on earth is nick pretentious?"
- Seriously? How can you not see that he is? Stop viewing this through your beer goggles. I've worked with people who have different types of behavioual and adjustment disorders, so I've pretty much seen them all.
- How is Nick Pretentious? Well, there's really no point in me answering this question because it wouldn't matter what I said or what example I gave you, you'd pass it off as irrelevant (when it's entirely relevant to the trained eye).
- But here's an example. A recent video of his was titled My 58 Year Old Dad's First Half Marathon, with the first image you see on CZcams of his dad beside the title.
czcams.com/video/mHw-W5LeFrc/video.html
Initially when I saw this I thought "ah, finally, Nick Bare is showing he can actually step away from his self-promotion and devote an entire video to his dad ... how nice". You'd think the video would be on the same theme as the countless 'journey videos' Nick subjects us to. A video of his dad training, perhaps even some early childhood photos of his dad and how Nick respects him, a montage of his dad leading into the event ... you know, that type of stuff.
BUT OH NO. The video goes for 19 minutes. He spends approx. 1 minute feigning an interest in his dad, doesn't even genuinely congratulate him or give him a 'man hug' after finishing, then spends the remaining 18 minutes flogging his brand and products, giving us more of his usual BS training regime (with his shirt off) and even has the hide to give us a lecture about 'growth and growing up' ... sh!t, how old is he, 30yo?
- Believe me, I've been watching Nick Bare's videos since he began and I can assure you, Nick Bare IS the definition of pretentious.
- The fact he has to drop into his videos that he's a CEO (what, self appointed), or the fact we should be so privileged that he took the time to make another video, because he just flown to 8 different states to promote his products and do a few podcasts. OH PLEASE.
"He’s an incredible athlete"
- You have a very loose definition of the word 'incredible'. No, an incredible athlete is a 65yo man I know who can still run a marathon in under 3H. The only reason Nick can even come close to being the athlete he is, is due to the amount of time he can afford himself to train so much. I know men who can achieve just the same and they have young children and hold down a normal 9-5 job.
"how on earth is nick pretentious?"
- From this day forward, take off your beer goggles and observe the characteristics that befit someone who has pretentious tendencies, characteristics of self-promotion or even narcissism. You'll find Nick Bare is close, if not far off, having all of these.
- God, I feel sorry for his daughter who'll be born in a few months. After the initial bonding period, Nick Bare will say to her "sorry darling, daddy has to go because I need to prove to the world that I'm a great athlete and all my followers are counting on me ... I can't let them down. I know that's harsh but hey, life wasn't meant to be easy ... suck it up princess".
@@thepsychologist8159 You know, for being a supposed "psychologist" it seems like you really know how to beat someone down that is trying to be positive and have an upbeat attitude. It is a fact that Nick Bare helps to motivate through his career and videos and given the response in the comments section of his videos he is accomplishing his goal. So the least you can do is leave people alone that are sharing to Nick that his mission has been a success. Nick might be a little full of himself, but given the length of your drawn out response it's pretty easy to see the person who is also full of himself as well as probably just a bit insecure. If he frustrates you so much or you think he's so pretentious, just steer clear of his channel and let his fans continue to support him.
@@squiddie0520 fully agree!
All very good advice. Some of it took me years to learn / figure out.
The most important would be being obsessive about electrolytes and being obsessive about warming up.
Either can be difference between very nice, enjoyable run and a hard one that you are just looking to end. For years I was trying to understand why some of my easy runs were seemingly so much more difficult than they should be and I figured out it all comes down to taking care of hydration, electrolytes and warming up.
Now my easy runs are almost all progressive runs where I start in zone 1 and slowly progress through to zone 2.
Nick Bare is: Beast. Humble. Smart.
Great stuff! I love the Garmin Workout feature! I've been utilizing it since Garmin included it in Garmin Connect.
Hey Nick, thanks for the post.
Motivation are coming with you're video 😍
Meters to km conversion helps a ton with the scrolling!
Excellent tips.
Instead of using notes, there is also an option to enter your wanted timing intervals. When training you get notifications about your speed in reference tot the planned one.
Yeah.. it is Target Type.. and if the speed is to slow or to fast the watch will beep
Found the Garmin stuff really helpful, thanks mate.
Didn't know my watch could do this, thanks @Nick Bare
Also, I saw the km's had a decimal. 1.6 km's is a lot less scrolling than 1600m
If you have a running coach, have them schedule your workouts through Training Peaks. Training peaks can send the specific workouts to garmin automatically, daily. You can wake up, go to your training calendar on your watch, click go. Once the workout is done, it'll upload to Garmin and Training Peaks and you're coach can see how you did staying within the planned parameters.
That thumbnail tho😂 I'm running Chicago marathon this year and def taking some of these tips✌️
I have been doing my best to train in my aerobic zone but it has been much harder than planned. My pace has to be super slow in order to get near that targeted zone but I am trying to be patient with it. Luckily I live in Minnesota so it's still pretty cold here and the roads are still icy so it makes it a little easier to slow down at this time of the year. Really been enjoying all the tips. Thank you.
Are these runs heart rate based? If so, what is your monitor?
The hardest thing, my recommended paces are like 12 min miles, it’s literally hard to run that slow
@Joey_DiGs I agree!
Signed up for my first half marathon this year. 11 weeks out. Thanks for the inspiration.
I did my first in 2016, it was awesome. Going for my first marathon now in June. Keep it up!
Good luck!
Very good editing
Magnesium is the forgotten essential mineral for endurance. Not gonna get enough from an electrolyte powder.
awesome video
FYI to save you scrolling so much when programming in your running distance. 1km is 1000 meters 1.6 km is 1600meters. As I metric measurements aren’t big in USA. Not that what you did was wrong but just thought it might save you 10 seconds. Loving your videos mate, they really get me pumped up and keen to train harder.
Keep the great content coming. 💪💪
That Garmin Hack is game changing!
I've done 2 quality sessions (road and track) using the Garmin programming function. So much better than trying to remember everything!
Hey Nick send us our playlist its rly dope. TY
great video ,what if you are not a runner what should daily intake be
Nxt level quality videos
Actually you can set Target intensity in every Run step, so you can set specific Pace for each of these. Then you will be notified during intervals if you are in target zone.
Tip n.2 : Instead click on phone icon and sent it to watch, there is much smarter option - click on that three dots and Add workout to your calendar. You can prepare whole week and if you open Run activity in your watch on that day, it will automatically suggest you do that workout.
Love it! My daughter and I have committed to running our first a marathon together through a 30 week training program that we will start in a couple weeks. I would NOT consider myself a distance runner at all. I have been watching your videos for insight and tips and they’re great. At the same time, I don’t think I know near enough for this commitment; Way outside my wheel house.
if your training your a runner😉
I use overstim’s sugar free electrolytes they are amazing ! Available in the EU! I totally agree with you on running in the morning. I have also started running on Friday evenings as well. Alternating is great too
Nick Bare you have inspired me! I just ran the Little Rock Marathon and bonked it...again! At 42 I've just started running marathons last year. I cramped terribly on mile 20 (hung with the pacer until then) did the same thing in the November LR marathon. I'm a bigger guy, 200lbs, for a runner. I think this salt thing is my issue. 4 hours was my goal. I will achieve my goal.
Also worth checking out Mark Lewis czcams.com/users/MarkLewisfitness
He was a 300+ pound 6'6" overweight man. He's now still over 200 pounds (and 50 years old) but can run a sub-20min 5km and has achieved other brilliant results.
Plus, he's not pretentious like Nick Bare!
@@thepsychologist8159 you’ve copied and pasted this all over the comment section. You’re very intelligent, it’s obvious. You know a lot about running… But there’s something you haven’t figured out. You will never change the minds of others over the internet by belittling them or those whom they’ve expressed gratitude toward.
But maybe you like the back and forth. So do what makes you happy 👍🏼
Cliff blocks has a salted watermelon gummy that I take every 30-45 minutes; 3 gummies actually. I’m a bigger guy also at 6’3 215 and the added salt help tremendously. I have some LMNT Recharge drink mix on the way too. My buddy is bigger than me and an avid marathoner at 44. He said he would cramp and feel faint around mile 15 until he started the electrolyte mix. Good luck to you👍🏼
@@alexm1841 "But there’s something you haven’t figured out. You will never change the minds of others over the internet"
- Well it's interesting you say that because, in fact, I have changed the minds of others who sometimes were quite defensive and hostile towards me (clearly they were bewildered by the 'genius' of Nick Bare). But by highlighting 'by example' how pretentious Nick Bare is, they've actually thanked me (yes, true) for pointing this out and for giving them a broader perspective.
- Furthermore, the 'copied and pasted all over the comment section', I've received a 'thanks' from multiple people. Important to point people in the direction of someone who's actually achieved REAL results (especially going from overweight to a runner and tri-athlete) and isn't pretentious about it or about his life in general.
Fuck is wrong with you idiots?
Running marathon s is not good for you.
Get a life
Please do a 12 mile ruck prep video. I’m a guy who sweats more than normal with a history of cramping around mile 8/9 every-time. Seems to be due to an electrolyte imbalance but no matter what I do I can’t prevent the leg cramps
Just signed up for Buffalo. I’ll be running the half. Thanks for the content and info brother. See you there.
Nick you can put your pace goals in too and that way it’ll tell you to speed up/slow down accordingly on your runs.
Been using Garmin workout feature for years 👌🏽 I do believe you can do this on all watches these days
you can do Hack 2 through Training Peaks as well. I find it easier that way. Pair TP to Garmin and yahtzee!
13:44 The G1M Endurance Hat is +2 Endurance, +10 Charisma. Don’t leave home without it. ❤️
Inspiring! So you‘re rest during the whole break, or is is better to jog easy in between the intervals?
Great vid! Which Garmin model watch do you own?
My marathon is at the end of October. I have a long time to train so rn it’s all about fueling my recovery and not pushing too many miles too fast.
I'd really like if you included metrics, as it's hard for me to compare your pace/distance, when yours is imperial. Love your videoes!
Hey nick love your videos, i my self run both marathones and all kinds of races, I am curious i have seen you drinking coffe befor a run, i my self stay away from caffein or is it decaf you drink ???
Ive never been this happy about a Garmin hack in ma lyfeeeee 🙌🏼
In the morning when no one else is up is always the best time to run or get your workout in! GO ONE MORE!
Hey there. I'm pretty sure you know it, but anyway. I used two apps for training: Training peaks and Treinus. They help me a lot because you don't have to manually set the sessions os the app. Once your coach build your week sheet, your watch download it and you're good to go. THAT was game changing for me in terms of practicality.
Garmin workouts have the option for an intensity target, so instead of noting the time for the repeats, you can set the target pace. Now while running the watch will tell you if you are too slow or too fast.
If you connect a headset like Shokz Open Run Pro and turn on audio prompts (in Garmin Connect) it will talk you through the steps as they happen. You don't even have to look at your watch. It will even tell you if you are in or out of paces.
When is BPN expanding to the EU/Germany ? My Sister sent me GM1 Sport and Strong Reds from the US. I really did enjoy them.
Great Products, measurable increase in performance and gut health/well being💪
Keep going one more Nick! Really appreciate what you do!
🇺🇲🇩🇪💪
Thank you for showing us the Garmin AP. Semper fi
Nick, if my marathon is 20 weeks away, but i just started the 16 week prep on your BPN app, which weeks would you suggest I repeat and when, so I peak at the right time and don't go too hard prior to race day.
Great content! Thanks again... I really took some time to study this one. I appreciate the process you lay out but would also be really appreciative if you shared the why behind this particular workout. I think a series of Lactate Threshold workouts, as you did at 7:20 could be helpful content and bring people back for more. For instance, why the 4x1000 at the pace you did? Why then do 5X800 at the pace you did? Is there a reason you did that? Just a thought...
he's trying to run a 2:50 marathon, so he'll need to be able to run around a 6:30 pace for all those 26 miles. He needs to run a variety of workouts to prepare for the marathon. it includes easy run, tempo, interval, and repetition type runs. His interval runs should be in the neighborhood of 5:40 or under and the repetition should be around 5:20 or under. You can figure out your paces based on your last race using the VDot calculator app. it's based off of Jack Daniels running formula. Good luck in your training.
@@shaggy363 thank you! that was really helpful
@@chrisrivers1584 I just listened to his podcast with his coach, Jeff Cunningham where they talk about the 5 pillars of distance running. It explains all those places. Definitely give it a listen. I just listened to it on my 14 mi long run today. Got some good tips.
Use the 'Target Type' option when you create your workout to set a target pace
Good way too calculate your personal sodium needs based on your sweat rate (because you can over consume salt during training and that is dangerous as well.) get a sweat test that calculates how salty your sweat is ( most RDs will do it) and it will calculate your sodium/ electrolyte needs. Some people do need less and some need more .
Hey Nick, I have a question i hope i can get helped out on.. when talking about adding salt to your diet either by food or water what is the best type of salt for you and are there better salts than others, i dont know much about it and ive tried to do some reaserch but i cant find anything. My question is are there better salts to add to your water for example like Himalayan pink salt or celtic salt or just table salt? Thanks :)
You might not know this since you live in the u.s and don't use the metric system but 1 km = 1000 m so if you don't want to scroll to enter 1600 m just use the km preset and enter 1.6 , hope it helps and thanks for the great content.
One day Americans might actually realize most of the world uses the metric system. If they still use the imperial system, why don't they still use the old Julian calendar?
Nice tips! Is there some good app for Apple Watch to schedule a workout?
Nick, there´s an even easier way to sync your workouts and take advantage of the Garmin app. Download this app called V.02 which works of the VDOT calculation method, once on the app you can input your latest race effort and the App will calculate the ALL the paces you should or could be training at, you can also input and schedule custom workouts like the one you mention 14:38 but the MAIN difference is that the workout automatically shows on the day you have schechuled it and it will tell you if you are on the right pace, a game changer. Hope that helps.
I'm also training for my first marathon, wondering if you have advise on how to run high weekly mileages without losing too much muscle?
Tommy John speaks on this a ton.
What are your thoughts on Low heartrate training? I'm not in the best shape but I was training for an event and needed to up my run time but had ATON of time to do so. I was looking at LHRT and tried it for afew months. Immediately I was seeing my times go down but after afew months I felt like i started to get stagnate. Times improving week to week only by afew seconds. By the 4th month I was running 16 miles a week but my body was seeming to settle into a grove. I've kinda down shifted how many miles I'm running now and and added some sprinting to try to get better results. Basically I've been doing:
M: 2 mile sprints
T: Rest
W: 2 mile sprints
T: Rest
F: 4 miles slow
S: Rest
S: Rest
I went from running 4 miles every work day to this trying to build speed. I plan to mix in lifting on the Tuesday and Thursdays once I get my run to where I want it to be (sub 9 min mile, currently my best was a 10:43).
Any advice would be great appreciated!
Thank you! Like your videos. Courtney podcast and more than miles ultra video were awesome for me to watch. I just saw 799k subscribers so i clicked subscribe to be your 800k subscriber :-)
Love your content and I’m all in with BPN products but I have to ask…..what’s up with the coffee machine??? Share the info bro lol
I remember listening to Andy Galpin talking about this as well. He did mention that Himalayan salt is actually relatively low in sodium. I like kosher salt tbh; it's the gold standard in the culinary realm, and tastes salty af, so must be high in sodium.
Ur camera dude is going big too!
Dope video
I'm from Buffalo NY, I would love to meet you during your trip out here.
is this ( the intake of salt) also applicable to full day (+12hrs) trainings? Or is it more for short(er) term trainings (1-3hours)? thanks for the videos!
Hey Nick, question about electrolyte powders.. why do they all barely have any magnesium/potassium?
Does anyone know what song is playing when Nick is doing his repeats? It slays!
I think you can type in the number if you press and hold the scroll wheel. On the app
rather than scrolling to 1600m, you can just select KM, and scroll to 1.6
Is there a reason that G1M sport doesn’t have electrolytes? I could be ignorant here but it seems like the use of both coincide quite a bit and would make sense together. Obviously you can combine them into one shake, but just a thought.
Nick has put on weight!!
The training peaks app will also sync with Garmin in the "training" section
I’ve been training for Manchester marathon and have missed many weeks due to being injured after doing my first 10.5 miler. My right quadricep is getting better, hopefully I’ll be ready by April 3rd. Got a 14 miler tomorrow!
dont hurt yourself build up slow
That Summer Moon mug tho 🥰
Hi Nick, instead of choosing 1600m or 1000m or 800m, you could also change to 1,6km, 1km, or 0,8km. Safes some of your spare time!
Nice video! But Himalayan sea salt? Haha. Keep the videos coming, great inspiration for Ironman training
The 3 dots to the right of the button you pressed to sync will allow you to add to your calendar! You can program your whole week, month, etc.!
10:00 Boss!! change the target type to PACE instead of having it as a NOTE. your watch will make sure you run within the pace range
Hey guys, love the content. Tell Nick that 1000m is 1km! The K in KM stands for kilo (thousand), rock on baby