How To Build Endurance and Run Faster For Longer | 035
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- čas přidán 20. 05. 2024
- Every runner desires to run faster for longer. Especially those preparing for an upcoming race. In this episode, I'm sharing the five things that helped me shed 90 minutes off my marathon time and how you can apply them to your endurance journey. Enjoy!
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Topics:
00:00 Intro
1:20 5 tips to increase endurance
5:53 True meaning of “endurance”
8:54 Increase volume
16:56 Nutrition strategy
28:43 Implement speed work
35:47 Body composition
40:03 Endure the process
43:20 Final words
Currently listening to this podcast while running 8 to 10 miles training for my first Chicago marathon
Same here, starting from zero. See you in october!
How did it go? Or did you donut yet? I’m in base training for my first marathon in Athens Greece.
Reached my longest run this week of 17 miles. Nick, I’ve taken your advice of not increasing distance more than 10% week over week. And so far it’s worked great!! Feeling good, no injury yet! I’m not training for a marathon, just enjoying the process of increasing my ability to run further. Your videos and sups have been helping me tremendously throughout the way, so thank you for that!
That's awesome! It's not really "his" it's a combination of years of coaches that's now mainstream running knowledge, but 100% I've tried going more and always got injured.
im just getting started to running and this podcast was pure gold! Thank you Nick!
Nick explains things in such a simple and understanding way! I rather watch short video with detailed and simple explanation than long and just going round and round and never really getting to the point. Thank you Nick for this valuable info.
This is great. I ran in college 10 years ago and got burned out. I recently picked it back up and running my first half marathon on Nov 11. Been listening to a lot of the material. Thank you for this!
i got in the best shape of my life by working out at a slow and steady pace for a year straight(besides going 100% game day here and there). i didn't even mean too it was just kind of instinct but hearing you say to do that makes sense why i was able to workout for so long and eventually gain almost infinite endurance in that time. i've since lost my way and always go 100% and have never been in as good of shape as i was then and i'm pretty sure that's the main reason. i need to build up that steady pace foundation
Show up consistently good rather than occasionally great.
Stack those bricks.
- Nick Bare 🔥
Goggins says something similar:
Gather many small victories on your journey. Build your victory resume. Go back to it in times of deep pain and suffering to give you the confidence to keep pushing forward.
That’s not his quote.
Great advice! Speaking truth here. Everything you said in this video is what I tell everyone who asks me how do I get better at running. I will refer everyone I know to this video. Thank you 🙏
I was at minute 8 on this podcast listening in the gym and I got super inspired and lifted like never before jaja 🎉 thanks Nick
This dude is like the Dr Mike of cardio gains / man if you see this comment thanks for your tips - these past months I’ve gone from being a total non-runner to doing my best 5K yesterday at 27:30 (probably not that good compared to other people but it’s like 50% faster from where I started 😂)
Love the podcast, the material and your willingness to share insightful inspirational information about us who are in the process!
Thank you for sharing this with us, Nick.
This was one of your better talks. I really appreciate it
“Showing up consistently good” 🔥🔥🔥
Mannn. These hoka one one Mach X definitely make my runs feel smoother and I've been running consistently for 6 years now. However consistency is the main fundamental for me
Love your work Legend!!
The running gear/workout gear question is always last for me.
I usually think about it like this, 100 years ago there were dudes who ran faster than me longer, with suboptimal shoes, clothes, and electronics.
Nick, great to see you being successful after ETSing out of the Army in 2017. I remember seeing you back in early 2016 in Camp Casey where you were working out at Hanson gym. I believe you were with the 2-7? But today, most unit at Camp Casey left for Humphrey or got deactivated and only 2-10 is left along with 9 month CONUS rotation to Camp Hovey.
Just started week 2 of my first marathon debut , targeting sub 3 in Barcelona next march 🤙🙏🔥💪 #letsgo
Thanks & appreciate for your important information
Great video thanks for those blocks! I wanted to know before you’re first marathon how much running we’re you doing? (Weekly mileage). And also how much did you run in the military while serving?
You’re the GOAT Nick
Thanks! Great stuff here! You should put your quote on “Endurance” on T-shirts, (if you haven’t already) I really like it! I would definitely buy one or two to wear on race day!
Awesome Thank you! I’m doing my 3rd marathon in Jersey City April 2024
My first 2 was #1 Thankful But also awful. I wasn’t in a good place & had to heal internally. I’m now able to focus on my running for the first time in a few years. I’m researching and finding info on how to run my best marathon. I really consider this Race my first marathon if that makes sense. I’m turning off any & all outside noise all together, loving my solo journey
I’m running more now cross training with Boxing & adding in bike miles as well. Pre Covid I was running half marathons in 1:52-1:54
I’m leaning out through kickboxing which Is also getting me stronger which in return has lowered my HR. Hillz are getting easier. My anxiety/ OCD has decreased.
I Ran MCM full 4:52 which I should have ran better
I’ve been a runner for 12 years and finally love it, well kinda lol
I really want to BQ
What I would like to get more info about is how to fuel the day of the marathon and during
I have a sensitive tummy
On my long runs of 12-14 miles I’m good with a 27 oz of Liquid IV/ electrolytes with 2 Clementines
26.2 miles is a whole different run & don’t want to bonk
I’m unsure When I need to take gels, caffeine gels ect throughout the first 20 miles?! before I get to the last 10K to finish strong
How many calories/ carbs Per hour
I want to run a 4 hour marathon in April and not bonk
In Oct 2024 shave off another 10 min
If you’ve done a video about marathon fueling please let me know
What I’m learning is to add a lot of east runs as I increase the mileage weekly
What are the benefits to you in that?
Your preaching the Good News. This is spoken in the bible. Patient endurance ❤
shoving off 1h30min from your marathon is just a world Guinness record. By the way my best time in Marathon is also 2h48 min in El Paso Texas. I remember making a huge mistake by clocking 1 hour 17 min in the first half and then dying out at mile 18. Big advice run your first half easy or you will hit the wall at the end.
That’s what Hal Higdon says. Start slow. He also describes a marathon as having two halves: the first half is 20 miles and the second half is 6.2 miles long. He’s getting at what you are talking about, it’s harder at the end and you need to start slow to be able to avoid that wall from breaking you.
Great tips man. I think nutrition is greatly overlooked and most people dint understand how to eat with purpose. Its a skill that has to be learnd but what comes first is having consistent training. Then you can start experimenting with how foods effect you. But the emphasis needs to be on training with food beeing the driver of training and development/performance. But again dont loose sight of your training through your nutrition. Carbs should be strategically incorporated relevant to your training goals. Otherwise just stick with a ketogenic diet and progress into carbs later on ones you get to grips with a few things. Great tips man really enjoyed the video...
"Life doesn't get easier, it gets enduring."
11:40 quality yarn!! 🔥👊🏾 and 12:57
Do you think running for long periods of time is bad for your joints / knees /hips
I'm new to running.
180 - my age?! Im 60, and you are saying that my heart rate shouldn't go above 120? If thats true then Im not running at all. I'm walking. That can't be. Im on my feet a lot at my job. Im walking between 7 and 10 miles daily, at work. I run a mile several times a week at what I consider a slow pace at about 11 minute mile. My heart rate is between 140 and 160 at that pace. I try not to go above 160 to often but if im feeling good I'll run at a faster pace depending on how I feel and my heart rate can reach 175 and I'll maintain that pace as long as I'm breathing easy.
My question is, will my heart rate lower/improve as I continue to run several times a week? (My resting heart rate is around 55 bpm)
Any advise is welcomed.
Some good advice. For the last few months I've been following your channel and have thoroughly enjoyed your content. I just told my girlfriend that I give a lot of my new found interest in Hybrid Training to you. Before your channel, I had never even heard of the term. I've been weight training for YEARS, but never combined it with running. I'm a 20 year retired veteran, you ask anyone I worked with, I HATED running. Been at it now for over 2 years and love what it's done for me and my life. Looking at doing Triathlon events next year. Your tips are something that have helped along the way.
That was a hard listen, I had it at x2 and still didn't Finnish it all. Good info but you could say it in half the time.
Great stuff
What about fueling on carnivore or keotvore diet?
When do you stop increase volume , what is the upper limit , if there is one ?
What if your heartrate is naturally high? A lot of the time I am barely breathing hard and I am at like 170-180?
great tips there. just want to say something about strength training to get faster. those 11-13 year old kids running 16min 5k and 33min 10k can't be stronger than adult runners who are running a lot slower. i think strength training is good but not really that important to run faster. i abandoned lifting altogether and replaced it with all out hill sprints
id love to see you run a spartan race!
Yea, but ……Wise enough to endure .. “the right process as opposed to enduring the wrong process “
I’ve endured wrong ideas. Thanks for the good info!
I started this in Nov 1 2023😂, more on my apt workingout, watching videos about calesthenics, been doing it daily 5x a week, then i decided to start jogging on weekends because of my schedule. 😅 Guess what, running is really working out on me as a beginner last december ive run total of 100km. Today I run 8km 47 mins 7 mins pacing. Noticed my shoes is no longer responsive plannijg to run more miles without as early as 30mins my angkles would hurt. Maybe any one can share any shoe would be advisable to me now since im planning to run more mile, nike tanjun was my first running shoes😅✌️✌️
What about being fat adapted?
Nick, How do u maintain muscle mass even after so much of endurance training? Please share any podcast link if you have discussed it somewhere
calories intake
Top teir nutrition. Owns a supplement company. Possibly peds
When he started addressing some of the common questions people have I was like, “holy shit he’s going to talk about steroids!!” And then he didn’t. I guess he’s not ready to discuss it yet. Someday he will
There's only one way to build endurance and that's to endure.
Underrated comment, deserves more likes
I would love to support your Brand. But unfortunately you do not deliver to Germany.
How do you deal with overuse injuries while not getting out of shape? I had increased my mileage maybe a little too soon. I’m dealing with a achilles tendonpathy. I decreased my mileage and switched over to the bike but it doesn’t seem like I will be back to running anytime soon. Any advice ???
You've just answered your own question. Just cycle more to maintain fitness.
Swim if you know how to! Spinning is good, keep it low heart rate and don’t push. You won’t lose fitness
@@jacobzhang3738 I’m working on finding a pool that fit my schedule now
Wait what sports powder did he say he take ? I couldn’t understand him clearly
❤❤❤❤
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180 minus my age 61 is 119. I don't have 10 hours a day to make that challenging. I do 1 hour every morning 150 to 170 with a max near 185. And I'm 6 months past heart surgery. 225 to 250 grams of protein a day. Your kidneys will be dysfunctional by the time your 50. Good luck.
What distance are you covering in an hr?
How many miles should I be running per week for a 10k? I’m relatively a beginner, 27 years old, in good shape, used to doing 1 or 2 workouts daily.
Do zone 2 training bro . If you aren’t used to running outside start slow. As stated in the podcast 80:20 rule
You make your own rules and how comfortable it will be. Depends how far out your 10 k race is but you can go from running 5 miles a week comfortably while still getting gym work outs.
To running 17 miles a week 6 weeks later comfortably.
Just don’t ramp up to quick or you will hurt your self
To eventually
Just mix it up. Do like one 10k run per week in Zone 2 (easy). Do 1 Fast 5k per week.(you can run/walk or at race pace) Do 2 slow zone 2 5ks. So that's like 4 runs a week. Start there.
The more days a week and miles you can run (easy) the faster you will get at nearly any distance besides a sprint. I am up to 70 plus mile weeks and making great progress.
I feel like I would need to wake up earlier so I can properly fuel. It’s crazy how important carbs are in training
Normal everyday runs won't be long enough to worry about eating before a run in the morning. What you ate for dinner will be plenty and you'll feel better running on an empty stomach anyway. Just eat a normal high protein breakfast when you get back.
Great podcast thanks. I'm curious if anyone knows - Nick ran a 4:15 marathon in 2019 and a 18:29 5k a year later. I'm amazed at that progress in that time frame. Does anyone know what specifically he did (weight loss aside)? This is pre Jeff.C days and my understanding was there wasn't much structure to Nick's training.
He did a lot of track workouts doing different types of running sprints and other long distance things the other thing he did was focus on his diet you have to put the right fuel in your body if you want to perform at high levels
@@treytheriot Thank you 👍
The 2019 number and the 2020 number don't in themselves suggest any improvements at all.
Any carnivores here that have experience in ultra events? I’m 58 and eat a meat, eggs and some fish diet. I recently did an 18.2 mile ruck (45lbs) on this diet, but I’m considering a marathon (no ruck).
Hey Nick I want to get into MAF training but I'm concerned that means I can't do any speed work at all. Would it work if I did MAF style training 3-4 days a week and supplement it with speed work tempos, intervals, or strides for 2 or even just 1 day in the week?
MAF is only good if your running more than three times a week. Or more than hour long sessions
MAF method start working after at least 40 minutes when body switch to use fat as primary energy source. You need to learn body to use fat as primary as much as possible. So it mean long runs 1-2hours is basic. Without these long endurance trainings MAF method wont work, and your endurance will remain same.
Exactly. If your not hitting either higher frequency or longer duration your best bet to increase function is to draw it upward via higher intensity workouts. But if you can get the frequency or longer duration workouts then MAF is excellent.
@gazette so the answer is yes. 3-4 MAF coupled with 2-3 days hard workouts above zone 2. Don’t forget rest days though depending on experience.
It’s 80/20, so 80% of workouts can be MAF and 20% of your miles can be speed/tempo.
Thanks Nick Bare, you a bad MF brother
Running long distance achieves what, exactly?
Getting places that are further away!
A lot of things really. Endurance, mentally and physically. Running long distances whether for marathon or not is a testament to staying consistent and disciplined. For people like myself, I hate running, but I know by doing hard things makes you become more resilient.
if you look at running longer in the perspective of why do long distance exercise (cycling, swimming, etc) the answer can be found in cardiovascular fitness and health. Certainly 100 mile races may surpass the idea of “working out for health” but long aerobic training aka low HR training improves the efficiency of your heart which can have a impact on general health, fat loss and I’d even say enhance quality of life.
That said, I’m assuming that if you’re asking this question, you don’t do any type of long distance running/endurance training - which is absolutely fine - but to “get it” you’d have to try it. This mentality isn’t built from watching a video but from enduring the elements day in and day out for something like a marathon prep.
I hope this helps! Happy running!
9:10
Fat for energy > than carbohydrates and glycogen
There is some good advice here. But I believe you should consider that nutrition and fuel isn't as "controllable" as you perceive. Some people can't afford milk from the farmers market or supplements as they are extremely expensive. Some people have families and are struggling just to put PB&Js or Ramen on the table. So, no, it's not controllable for most people. Especially right now, because people that have regular jobs can't control the economy, real estate market, inflation, etc.
True but for most people, they can certainly improve their nutrition to some extent.
It never fails for someone to come into the comment section with a weak mindset and excuses. The point is, no matter where you start, you can improve and get better. Stay Hard.
Look yes there definitely are variables you can’t control, but if you just look at it like “can’t control it so shouldn’t try” then that’s not going to get you anywhere. Control what you can, and do your best results will come.
Definitely basic to start running, many things you can do to improve, but one thing I would highly recommend is to get stryd foot pod, running with power instead of the old HR method,immediately feedback during the run.
Running and training for long distance races is a luxury. If you don't have the ability to control your nutrition and fuel then you do what you can in your budget. I think OP missing the point here
Couldn’t get passed 10 min. Just keep repeating yourself
Zzzzzzz
Endurance is an outcome, forged by those who have so much ego it's not even funny. Thanks for the tips that don't work!
??
Odd take.
This is a confusing comment. Care to explain what you mean by that? How does the tips not work? Just trying to understand what experiences you have to back this statement?
@@jacobzhang3738 they’re talking nonsense.
Your nutrition advise is not good, or a healthy diet nor nutritious! The running endurance advise you give, is good and I can buy in.
Fuck it stuff be overpriced bro
Come on bro. Promoting raw, unpasteurized dairy? Immediate unfollow for me. That is just dangerous with no nutritional upside