6:50 You hit the nail on the head! Everybody has strengths and weaknesses. You need to learn what these are and capitalise on them! Quality training is also better than quantity training!
I started 3 weeks ago...quit smoking a week ago..went 17m yesterday, wouldnt think it was possible a month ago..did a quick 5 tonight...gonna stay at it..thanks for vid something to think about.
A really good one Sage! Actually tonnes of good training tips in this video. I'd stress the importance of DETERMINATION in training... it also makes training really fun, because you always appreciate things that matters the most :)
Nice point Sage. Please cover( you might already have, I'm working through your vids) how to blend cycling with running? I'm a new runner with 25 miles a week and another thirty miles at least to help my cardio. But I'm not sure if I should cycle more and if so how much?
Sage, great videos love all the info. I have a question for you. Have you ever had IT Band Sydrome stop your running cold? I had a flare up after my first triathlon and the running store recommending support shoes, when Ive ran in the marine corps. and also played soccer my whole life and never over pronated, or had problems like they said I did. I think the shoes set it off, but I did increase mileage as my cardio is great from cycling so I could run longer. I cant even run past 2 miles now without pain. I took 3 weeks off and tried strengthening hips and stretching foam rolling massage etc. I ran 3 miles with a ITB Strap and had slight twinges still just last weekend. Do you have any advice on how to beat this thing? There are so many things online that people recommend an I feel I've tried them all! Let me know your thoughts. Also I had switched to Hoka One One Constant 2s, support, then I went back to Hoka one one Challenger ATR 2s and Mafate 4s neutrals, seems to help but I still cant run long. Jason.
sage, excellent topic and explanation. meanwhile could it be possible to have its text transcript of your video. I want to give it here (making it local first) for people who can not understand English.
Sage can you talk about how one can feel so different between days.. Even with only 1 day in between. What I mean is one day struggle to do 10k on a reasonable pace and the next I can do 20 easy and feel like I can do 10 more. Thanks!
So it's been a few years and it doesn't look like sage has gotten back to you. I can offer my humble contribution as someone who has been running on and off for 20 years now. There are a million factors that can go into how you feel on a run on any given day. How hydrated you are can have an enormous impact on how good you feel on a run. How well you have been sleeping has a similarly massive effect on the quality and enjoyability of your workouts. How stressed you are can have a substantial impact as well. If you are stressed, your cardiovascular system is usually under greater stress as well, and if you try to work out, you will notice that. How hard you have been training lately is one of the major Heavy Hitters in affecting how you feel on a run. If you have been running a lot recently, your musculoskeletal system, your endocrine system, your cardiovascular system, and even your nervous system all may be fatigued and a run may feel a lot harder than normal. These are just a few of the major factors that can affect your run. A slight variation in a lot of these variables can create massive differences in your runs even hours apart. A single night of poor sleep can have a huge impact. Being only a little underhydrated can result in a surprisingly uncomfortable run. if you're trying to figure out why you feel crappy on any given day, see if you can trace it back to any of those variables. If it's none of those, you might have a vitamin deficiency or an iron deficiency; which can also have a drastic effect on your performance. hope this helps :-)
That was a great video. Yeah I think every runner has the potential to improve a lot. I personally wasn't successful with my running career but I do think I had the potential to be a very or super fast runner but I started training too late in life. A lot of those elite runners or top 1% runners for their age group and gender have all been training since they have been kids. That's why they become so great when they are in high school or college. However I have seen runners who start training later in life like when they are in high school and they work VERY hard. They end up becoming top 1% runners for their age group or gender. Which is hard to do. Going from being a mediocre runner to being a top1% runner in a few years sounds suspicious to me. I'm not saying it's not possible but if someone goes from being average to being very great quickly. Then that's something that needs to be looked at. Yeah I do think every runner has the potential to be a great runner.
Sage, I would like to see a video about what to do when not being able to train due to injury and try to keep somewhat of your running shape? Not just the physical exercises, but the psychological part as well. How to keep positive, stay motivated, cope with runners depression, and all other aspects that one can encounter. I'm waiting for a knee surgery and having a hard time being tied to sofa. Great work, very much appreciated.
I've got a friend who's a top runner in my county, when he gets injured he does swimming, core work, weights and water running (where I think he straps something to his back and runs in the shallow end) cycling is probably a good idea if you can as well. Hope that helps a little bit. No idea about psychological though
I've recently developed plantar fasciitis and it's really got me down. Sometimes it's difficult to stand on my foot, never mind run on it. Super frustrating. My first 50 mile race is in 10 weeks and I'm really starting to question if I'll be ready/be able to run it. So I'm also curious about how does one stay patient and positive in these situations. It's really tough.
yeah same here i would love to see him discuss this. Track season just ended and it seems like I get injured at the end of every season. My injury isn't that severe but I think 1-2 weeks off of running would fix it
I have the exact same question, I am a dedicated swimmer but also want to branch out to running. As a 13 year old with no coach lol I have no clue on where to start training. I run the mile every year as it is apart of my town's "tradition" and this year I ran a 5:09 which where I live seems fast but when I compare it to high school times its pretty bad.
Squiddles One of my varsity girl swimmers age 15 (56 second 100 free, 1:04 100 back) finds that she is a much better 400/800 meter runner because of an anaerobic capacity that swimmers build naturally. I would suggest joining your MS/HS XC/TF teams, they will only help you, and it will also help aide your swimming.
Does anyone have any idea why my knee hurts once I start running at Cadence of 190-200, but I can do 12-16 miles with no knee pain with cadence of 170-180? I searched on line can't find anything helpful to give me an idea why is this happening? I been running for about 3 yrs . 40 yrs old male.
The biggest reason runners don't reach their potential is ego. Their ego gets in the way and destroys them. You have to be able to accept the reality of the situation and be humble and down to earth about it.
Why do you sell yourself short, by saying that you can't get below 2:15............ what if you made that as a goal in 7-8 months, and only trained towards that goal with out any distraction or any other races in between.....what time could you get realistically????
I agree, i would like to believe sage is clean, but people have to remember that drugs are bigger in trail running than you would think. I personally believe killian is doing something, maybe not epo due to danger at altitude but some forms of endurance steroid. Drugs arent some sort of devil many look at them as if a doper should be hung but you have to remeber that people do this to survive and so it is expected that they would do anything to be able to get paid and survive off of running
If you look at his times over the years, theres really no reason to believe hes doping. That said tho, there is pretty much zero doubt that there are top ultra runners who are. If taking something is the difference between sponsorships, paychecks and notoriety, and "failure" then someone is going to do it, especially when they arent even testing for it and there aren't really any disincentives to taking PEDs.
For the record (and you can believe me or not), I'm 100% clean. Test me any time any place...but we also know dopers beat tests a lot. That being said, I've raced dopers before. Guys ahead of me have gotten caught before and it's usually not a surprise even. The endurance cycling culture seems to have accepted this attitude more, and to think that even 1-3% gains can be the difference between doing really well in the sport and missing the podium...
Vo2maxProductions I really do have respect for clean athletes like you. Especially when you know someone who you raced against in high school gets praise even tho hes a doper and you still chose to be clean! Respect!
Durianrider is actually a VERY interesting athlete, and I'm surprised his marathon times haven't gotten more attention. Years of eating a high-carb, low-fat diet (along with his cycling) have made his arteries so clean and his blood flow ridiculously efficient. I really do wonder how a sub 2:05 marathoner would do on an 80-10-10 diet with fruit as the main source of calories (right now, I'd say most eat a ratio of about 68-16-16 with the amount of dairy and protein supplements they consume).
I don't see what's interesting about his marathon times. He has a very large volume (73,000km cycled in 2014!) and must have done good speed work making his little running time optimal. Looking at his strava he's ran a 1:19 half in 2012 which should give him a 2h45 marathon and shows he's not new to running. Two years later he did a 2h47 marathon PR, still much slower than his potential. His new 5k PR (16:37) would predict a 2h40 marathon. Running more would lower his times to 2h40. I don't see him hitting 2h30 anytime soon unless he lowers his weight and this is far from elite. And by the way, according to this article (runnersconnect.net/running-nutrition-articles/diet-of-kenyan-runners/), kenyans are eating 76.5/10.1/13.4. My theory about those vegan improvements (other than making it easier to be healthy and lean) is that someone highly trained would get missing nitrates (beet juice) which gives you 1-2% improvement, something you can do anyways on a non vegan diet.
You're 100% right about his times not being even close to elite, and I agree that he could run faster if he simply ran more. But what makes the 2:47 interesting in my opinion is that he's the ONLY athlete I've seen from another sport run that fast on low mileage. Even Lance Armstrong was only a minute or two faster over than that after years of training specifically for running. There are volumes of published scientific literature that link low-fat, plant-based diets with arterial efficiency. I think Durianrider is an example of what happens when you stick to that diet for years on end.
He was fast already, running a 1h19 two years previous. It meant he has already developped his stride and running economy, so low mileage doesn't mean anything for his 2h47. Occam's razor, the simplest theory is that he was properly trained for running, not this twisted diet theory. And don't get me wrong, I'm sure a low-fat plant-based diet is awesome for health, but let's not assume too much and push an agenda. I ran a 2h59 marathon on 5 miles per week, 170lbs eating crap with a 19:50 5k pb. I was 'slow', but my technhique allowed me to run to my 5k potential on no mileage. Volumes of literature? Read the debunkings of the China study book. It's almost impossible to prove anything in nutrition and observational studies, except on specific things like nitrates for example.
I definitely get your point about running economy. But I think you're underestimating just how much of an impact proper eating can have on performance, especially in the long-term. Health and athletic ability -- especially stamina -- are intertwined in countless ways. Check out NutritionFacts.org's pieces on the benefits of plant foods for athletes. Arterial plaque holds back endurance athletes from faster times, just like it holds back heart disease patients from being able to walk up stairs.
Do you have any words of advice for people transitioning from other endurance sports? While I don't want an over use injury, after having spent 10s of thousands of miles training and racing on bicycles, training plans for new runners are laughably easy.
Thanks for this honest talk on a sensitive subject!
Thanks for a great training talk Sage! I was hoping you'd cover this topic
Another great training talk. Love the way you are always so tactful and humble.
so much great information in this video, thanks Sage!
I really enjoy the full day vlogs/day in the life vids. Great video. Thanks
Love you sage, keep up the great work
very interesting topic, well done on pointing out different runners, strengths, age, diet, genetic, training, etc.
6:50 You hit the nail on the head! Everybody has strengths and weaknesses. You need to learn what these are and capitalise on them! Quality training is also better than quantity training!
Hey Sage,great video again.Can you do a video on how to transition into serious/maximum potential training and also how to stay motivated?Greetings
I started 3 weeks ago...quit smoking a week ago..went 17m yesterday, wouldnt think it was possible a month ago..did a quick 5 tonight...gonna stay at it..thanks for vid something to think about.
A really good one Sage! Actually tonnes of good training tips in this video. I'd stress the importance of DETERMINATION in training... it also makes training really fun, because you always appreciate things that matters the most :)
I agree with you on this.
Enjoyed and toes...Thumbs Up!
yes summer training video for highschool runners pleae
very good video.
Nice point Sage. Please cover( you might already have, I'm working through your vids) how to blend cycling with running? I'm a new runner with 25 miles a week and another thirty miles at least to help my cardio. But I'm not sure if I should cycle more and if so how much?
Sage, could you do a video on summer training for XC and the various different plans available like the Summer of Malmo.
I think that video would be beneficial to all HS runners who are confused about what to do in the summer.
Yes! Please!
Yes sage!!!
I AGREE
yes plz
I have little talent, but I love training. If you are slow . . . do merrythons and such. Im indestructible too that's my gift. Great casual talk.
Sage, great videos love all the info. I have a question for you. Have you ever had IT Band Sydrome stop your running cold? I had a flare up after my first triathlon and the running store recommending support shoes, when Ive ran in the marine corps. and also played soccer my whole life and never over pronated, or had problems like they said I did. I think the shoes set it off, but I did increase mileage as my cardio is great from cycling so I could run longer. I cant even run past 2 miles now without pain. I took 3 weeks off and tried strengthening hips and stretching foam rolling massage etc. I ran 3 miles with a ITB Strap and had slight twinges still just last weekend. Do you have any advice on how to beat this thing? There are so many things online that people recommend an I feel I've tried them all! Let me know your thoughts. Also I had switched to Hoka One One Constant 2s, support, then I went back to Hoka one one Challenger ATR 2s and Mafate 4s neutrals, seems to help but I still cant run long.
Jason.
sage, excellent topic and explanation. meanwhile could it be possible to have its text transcript of your video. I want to give it here (making it local first) for people who can not understand English.
Sage can you talk about how one can feel so different between days.. Even with only 1 day in between. What I mean is one day struggle to do 10k on a reasonable pace and the next I can do 20 easy and feel like I can do 10 more. Thanks!
So it's been a few years and it doesn't look like sage has gotten back to you. I can offer my humble contribution as someone who has been running on and off for 20 years now.
There are a million factors that can go into how you feel on a run on any given day.
How hydrated you are can have an enormous impact on how good you feel on a run. How well you have been sleeping has a similarly massive effect on the quality and enjoyability of your workouts. How stressed you are can have a substantial impact as well. If you are stressed, your cardiovascular system is usually under greater stress as well, and if you try to work out, you will notice that. How hard you have been training lately is one of the major Heavy Hitters in affecting how you feel on a run. If you have been running a lot recently, your musculoskeletal system, your endocrine system, your cardiovascular system, and even your nervous system all may be fatigued and a run may feel a lot harder than normal.
These are just a few of the major factors that can affect your run. A slight variation in a lot of these variables can create massive differences in your runs even hours apart. A single night of poor sleep can have a huge impact.
Being only a little underhydrated can result in a surprisingly uncomfortable run.
if you're trying to figure out why you feel crappy on any given day, see if you can trace it back to any of those variables. If it's none of those, you might have a vitamin deficiency or an iron deficiency; which can also have a drastic effect on your performance.
hope this helps :-)
What a great guy?
#TeamSage
That was a great video. Yeah I think every runner has the potential to improve a lot. I personally wasn't successful with my running career but I do think I had the potential to be a very or super fast runner but I started training too late in life. A lot of those elite runners or top 1% runners for their age group and gender have all been training since they have been kids. That's why they become so great when they are in high school or college. However I have seen runners who start training later in life like when they are in high school and they work VERY hard. They end up becoming top 1% runners for their age group or gender. Which is hard to do. Going from being a mediocre runner to being a top1% runner in a few years sounds suspicious to me. I'm not saying it's not possible but if someone goes from being average to being very great quickly. Then that's something that needs to be looked at. Yeah I do think every runner has the potential to be a great runner.
Can you talk about how to seize the means of production?
Sage,
I would like to see a video about what to do when not being able to train due to injury and try to keep somewhat of your running shape?
Not just the physical exercises, but the psychological part as well.
How to keep positive, stay motivated, cope with runners depression, and all other aspects that one can encounter.
I'm waiting for a knee surgery and having a hard time being tied to sofa.
Great work, very much appreciated.
I've got a friend who's a top runner in my county, when he gets injured he does swimming, core work, weights and water running (where I think he straps something to his back and runs in the shallow end) cycling is probably a good idea if you can as well. Hope that helps a little bit. No idea about psychological though
I've recently developed plantar fasciitis and it's really got me down. Sometimes it's difficult to stand on my foot, never mind run on it. Super frustrating. My first 50 mile race is in 10 weeks and I'm really starting to question if I'll be ready/be able to run it. So I'm also curious about how does one stay patient and positive in these situations. It's really tough.
yeah same here i would love to see him discuss this. Track season just ended and it seems like I get injured at the end of every season. My injury isn't that severe but I think 1-2 weeks off of running would fix it
@@jayfitchett5322 try doing more barefoot running really helps strengthen your foot so stuff like that doesn't happen
thx
What if they introduced the ultra marathon into the Olympics 😃
Optimal body fat percentage in training vs. racing?
Sage, how would you say garmin's estimate of vo2 max actually correlates with real values?
How would you recommend a year should be structured, training wise?
Please sage, could you make a video on this? Thanks!
It depends on your ultimate goal. Are you training for one race specifically? Multiple races? What's your running age? It just depends on a lot.
I have the exact same question, I am a dedicated swimmer but also want to branch out to running. As a 13 year old with no coach lol I have no clue on where to start training. I run the mile every year as it is apart of my town's "tradition" and this year I ran a 5:09 which where I live seems fast but when I compare it to high school times its pretty bad.
Squiddles One of my varsity girl swimmers age 15 (56 second 100 free, 1:04 100 back) finds that she is a much better 400/800 meter runner because of an anaerobic capacity that swimmers build naturally. I would suggest joining your MS/HS XC/TF teams, they will only help you, and it will also help aide your swimming.
First, read about coach Arthur Lydiard. Next, search for training posts in the LetsRun forums.
You'll thank me later.
Does anyone have any idea why my knee hurts once I start running at Cadence of 190-200, but I can do 12-16 miles with no knee pain with cadence of 170-180? I searched on line can't find anything helpful to give me an idea why is this happening? I been running for about 3 yrs . 40 yrs old male.
How do you run in muck on trails?
Does summer of malmo work?!
Have you ever met someone who actually hit their physical/genetic potential? as in they could not improve any more no matter what they trained and did
I wish I could be shorter cause Im 6'1 152 pounds and if I was shorter I would be lighter and therefore faster.
KubemTheGray not true
The biggest reason runners don't reach their potential is ego. Their ego gets in the way and destroys them. You have to be able to accept the reality of the situation and be humble and down to earth about it.
Hey I would like some training tips, I am a 14 year old trying to break 4:45 in the mile if you cold email me that would be great!
Hey thanks for the tips, I broke 4:40 3 days ago with a 4:38
Why do you sell yourself short, by saying that you can't get below 2:15............
what if you made that as a goal in 7-8 months, and only trained towards that goal with out any distraction or any other races in between.....what time could you get realistically????
Sage, don't forget how many dopers you're facing in the olympic trials. I believe you're natty so it'll be much harder bro.
I agree, i would like to believe sage is clean, but people have to remember that drugs are bigger in trail running than you would think. I personally believe killian is doing something, maybe not epo due to danger at altitude but some forms of endurance steroid. Drugs arent some sort of devil many look at them as if a doper should be hung but you have to remeber that people do this to survive and so it is expected that they would do anything to be able to get paid and survive off of running
If you look at his times over the years, theres really no reason to believe hes doping. That said tho, there is pretty much zero doubt that there are top ultra runners who are. If taking something is the difference between sponsorships, paychecks and notoriety, and "failure" then someone is going to do it, especially when they arent even testing for it and there aren't really any disincentives to taking PEDs.
For the record (and you can believe me or not), I'm 100% clean. Test me any time any place...but we also know dopers beat tests a lot. That being said, I've raced dopers before. Guys ahead of me have gotten caught before and it's usually not a surprise even. The endurance cycling culture seems to have accepted this attitude more, and to think that even 1-3% gains can be the difference between doing really well in the sport and missing the podium...
Vo2maxProductions I really do have respect for clean athletes like you. Especially when you know someone who you raced against in high school gets praise even tho hes a doper and you still chose to be clean! Respect!
okay, tomorrow, my place at 7:30 AM.
Durianrider is actually a VERY interesting athlete, and I'm surprised his marathon times haven't gotten more attention. Years of eating a high-carb, low-fat diet (along with his cycling) have made his arteries so clean and his blood flow ridiculously efficient. I really do wonder how a sub 2:05 marathoner would do on an 80-10-10 diet with fruit as the main source of calories (right now, I'd say most eat a ratio of about 68-16-16 with the amount of dairy and protein supplements they consume).
His times don't have anything to do with his diet, it has everything to do with his aerobic base.
I don't see what's interesting about his marathon times. He has a very large volume (73,000km cycled in 2014!) and must have done good speed work making his little running time optimal. Looking at his strava he's ran a 1:19 half in 2012 which should give him a 2h45 marathon and shows he's not new to running. Two years later he did a 2h47 marathon PR, still much slower than his potential. His new 5k PR (16:37) would predict a 2h40 marathon. Running more would lower his times to 2h40. I don't see him hitting 2h30 anytime soon unless he lowers his weight and this is far from elite. And by the way, according to this article (runnersconnect.net/running-nutrition-articles/diet-of-kenyan-runners/), kenyans are eating 76.5/10.1/13.4. My theory about those vegan improvements (other than making it easier to be healthy and lean) is that someone highly trained would get missing nitrates (beet juice) which gives you 1-2% improvement, something you can do anyways on a non vegan diet.
You're 100% right about his times not being even close to elite, and I agree that he could run faster if he simply ran more. But what makes the 2:47 interesting in my opinion is that he's the ONLY athlete I've seen from another sport run that fast on low mileage. Even Lance Armstrong was only a minute or two faster over than that after years of training specifically for running. There are volumes of published scientific literature that link low-fat, plant-based diets with arterial efficiency. I think Durianrider is an example of what happens when you stick to that diet for years on end.
He was fast already, running a 1h19 two years previous. It meant he has already developped his stride and running economy, so low mileage doesn't mean anything for his 2h47. Occam's razor, the simplest theory is that he was properly trained for running, not this twisted diet theory. And don't get me wrong, I'm sure a low-fat plant-based diet is awesome for health, but let's not assume too much and push an agenda. I ran a 2h59 marathon on 5 miles per week, 170lbs eating crap with a 19:50 5k pb. I was 'slow', but my technhique allowed me to run to my 5k potential on no mileage. Volumes of literature? Read the debunkings of the China study book. It's almost impossible to prove anything in nutrition and observational studies, except on specific things like nitrates for example.
I definitely get your point about running economy. But I think you're underestimating just how much of an impact proper eating can have on performance, especially in the long-term. Health and athletic ability -- especially stamina -- are intertwined in countless ways. Check out NutritionFacts.org's pieces on the benefits of plant foods for athletes. Arterial plaque holds back endurance athletes from faster times, just like it holds back heart disease patients from being able to walk up stairs.
Do you have any words of advice for people transitioning from other endurance sports? While I don't want an over use injury, after having spent 10s of thousands of miles training and racing on bicycles, training plans for new runners are laughably easy.