What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold
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- เผยแพร่เมื่อ 29 มี.ค. 2023
- Welcome to our latest video, where we delve into the incredible world of marathon running and explore what we can learn from the fastest ever marathon performance.
Join me as we examine the world record-breaking times and dissect the techniques and strategies used by these elite athletes to achieve their remarkable feats. What metrics the scientists deemed as most important to improving marathon performance, and what you can do at home to improve.
Whether you're a seasoned runner or just starting out, this video is packed with insights and tips to help you improve your own marathon performance. So, if you're ready to be inspired and take your running to the next level, hit the play button now!
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Finally a TH-cam running video that didn’t once say “You gotta run slow to run fast”. 🎉😅
😂😂😂
AHAHAHAAH - Thank you for saying this. AMEN!
Run slow to run fast so you can run slow faster to run fast even faster - Neil Armstrong?
🙌🏼
Aye if ya want to run fast your need a strong ass and a very strong big toe
Thanks once for the advice, been following your marathon plan for the last 14 weeks...2 weeks to go and feel strong & healthy. One thing I feel that has really improved is my running economy and ability to handle the extra volume. right effort and the right time.
I mean, this content is the best I've been able to find in years, love from a simple runner from uruguay
4:26 As a minor improvement, I think having the shepherds on your side of the fence would motivate you to go faster
that would definitely boost my lactate threshold😂
Everyone would run under 2 hours then😂
You've probably already covered this, but could you do a video pre race day routine what is the purpose of doing a shakeout run the day before a marathon.
Great video, Stephen!
One of your best so far. Keep up the good work!
Just discovered your channel! And I really enjoyed watching this video! Can’t wait to see more
Likely your most useful, informative and practical video so far. Love it and thank you for the putting it out
Outstanding video mate. really appreciate you taking the time to make these videos.
Congratulations for the explanation. So well explained!!
Stephen you aced it, theres a lot of videos on youtube for distances running training, but yours is spot on accurate, great job i subscribed
And THIS is what separates you from other running videos!! Thank you🎉
Thank you Stephen, very informative video, probably the best one I have ever seen. Thank you for sharing this with us.
This is probably THE most helpful and well done running video I've ever seen❤
Great video! Best one I've seen at explaining the science of running. Looking forward to implementing these things into my training.
This video spoke to me in ways that I can understand so clearly. Your explanation of steady state speed or lactate turn point and running economy is a treasure I can repeatedly turn to.
i needed this today thanks Stephen.
Great tips! Thank you Stephen! Great content about how to run efficiently whilst not losing the enjoyment and fun in running! Also appreciate how much emphasis you make on hard work whilst most running TH-cam Channels just keep shoving you with all these gears and tech you don’t really need to be a better runner! Appreciate you and keep up the great work!
Thanks Stephen. Very very helpful.
Easy to understand explanation if VO2 and lactate threshold. Thanks, Stephen.
Stephen! Great videos bro 😀👍🏻💪🏻 i have learned a lot of areas to work on. I dont beat my selfup. Im enjoying myself.
great video, really appreciated!
Thanks for advice!
Great advice all around for people beyond the beginning stages of aerobic base building. Too many people get stuck in the long slow distance for long runs. That's a way to build aerobic fitness, but if you want to run with true endurance you have to work on thresholds!...Also appreciate you brought up recovery and proper fueling to support it 👍🏼
I just finished doing a VO2Max and LT1/2 testing session, but their protocol used max incline treadmill which my calf didn't like. I eventually stopped early since my true desire was to find LT1/2, but was still pleasantly surprised when my VO2Max scored 3 pts higher than the garmin algorithm. It also provided more clarity on my LT1/2 since there had been much "debate" between me and my coach on where mine where. I now have alot more overhead on LT1 for easy runs, while LT2 was about where I thought it was from previous half marathon results.
Really appreciate your content!
Great that you are always so transparent with your tipps! Awesome content👍🏼
Hope you get back again to those lactate values @ 11:05 (2:09~2:11 Marathon shape, 2:54/km~2:58/km VT2 mod Dmax) as soon as possible, or even better💪🏻👌 amazing!!
this video was so valuable
Interesting, thanks for sharing!
Confused with the lactic threshold. Isn't the threshold around what you can run for 1 hour, not 1 hour 40 mins. Or it that something else?
Steady state or lactate turn point is likely aerobic threshold, and not anaerobic, which is 1 hour. Aerobic 1 hour 40+
Great video, thanks.
I like the tip about videoing yourself on a treadmill. Easier than doing it outside, and can control all the variables precisely!
Super technical & helpful right to the point
Legend! Love your videos, so much invaluable info to help all runners of all levels progress!
Great video! It is so much fun to be reminded that there is no miracles for running fast for long. Thank you for sharing. I could not help in noticing that the best runners in the world are all extremely thin strong and mobile around the hip. I guess this is part of running economy. 😁😁😁
Great vid, very informative
Pure Gold!
You can certainly
"Run the Talk "
Best "Training Plan", I have ever been given.
Suits the "Training Cycle", I am in at moment.:
At the finish of Competition Cycle and begining the Strength, Conditioning, improving endurance and aerobic fitness.
A big dose of gratitude and appreciation for generously sharing your proven expertise.
Thank you very much.
Loving the new audio coach scully 🙏🏾
Ive been working on my VO2 for about 2 years now. Following a Kenyan workout plan. Even on my "easy' runs I always had steady state speed in the middle and always try to hit marathon or faster pace the last 1-3k. Now I even cruse flat roads and attack all inclines to work on my Vo2
Hey Stephen i hope you are well.
Wanted to let you know that in 2019
I have taken the Vo2 Max Test and it said
"Velocity at VO2 of 21.5km/h and excellent threshold speed of 20.4km/h.
R
I am enjoying your lovely videos very insightful and you are really a
Honest and wonderful person Great athlete.
21.5 km/hr
I really appreciate the way you are trying to help us all to do our best.
Great video Stephen,no BS here!👏
Masterclass 👏🏾👏🏾
Oh Stephen, how can you read my mind? This is the topic I've been waiting for 😂😂
with 30 days of training for 5k, under the belt(probably the reason my belt is so loose) with 0 history of sports, i landed in average of the Cooper Test.
now i want to be somewhere between World Record and an Elite 5k runner, within an year or two.
Love the background music
❤❤❤ amazing video
Dope vid as per usual
The audio quality is SPOT ON!
these are really good tips, but pretty advanced! make sure you got your base first because if you've only been running for a couple of months these high intensity workouts can make you injured :(
How many times a week would you suggest doing hill repeats and what sort of intensity should you run those repeats. Thanks in advance. Great watch.
Beutiful video my friend 🙏🏼
For running economy the best measurement in home condition is cadense. The higher the cadense the better the running economy. As I run endurance or long session I put just two screens on the watch - HR and cadense. In my top form I can go easy at 180 spm whilst at begining of training cycle it is hovering around 170 spm. It is interesting to observe how fatigue is impacting cadence - deeper into the run the spm is gradually decreasing showing that wheels are going off. I am checking the magic trio of Vo2max, lactate threshold and running economy since 2013 as standard test in the lab. As amateur managed to finish several marathons sub-3 hour and Ironman sub-10.
Word!
81k subs... Don't stop. Your vids are more informative and useful than a lot of these "running production" TH-camrs lol
Stephen, love the videos. Be amazing to have a chat sometime to hear your advice on my fitness goals. Lesh
Like that advise to film and assess one-self‘s running form. In that sense, were you ever consulting external advise on that topic during your career? Maybe within a specialized motion tracking lab. Just curious whether this is an issue for elites, as well.
Hi Olympiër, what do you know about drinking baking soda ?
does any of the breathing methods, Wim Hoff etc or breath holding improve sports perfromance?
Would you say this would apply to rowing? My rowing HMAR is 1:24 and I was wondering if you think this would apply to other sports
I don’t feel tired, I feel breathless!
You have become my go to run coach online just here to let you know the links don’t seem to work
As someone fast approaching 65 that has been i suppose a fairly good club runner throughout the last 40 years, do you think having a lactate test now would be a waist of time or could it tell me if i'm more suited to the marathon or the 10km. Ian
Hi Stephen. Good video as always. Just a quick question I am only 14 years old however I have a big dream of becoming the best ultra runner. I sometimes worry though that I do not have the genetics for it. My times are good though. Do you have very good genetics? Also do you have any advice on how to raise red blood cells naturally etc. Thanks you are a big inspiration and it would mean the world to me if you could respond. :)
Wow, this sounds like an incredibly 🤓 informative and exciting 🤩 video! As someone who loves to🏃🏾♂ run and is always looking for ways to improve my performance, I can't wait to dive into this content. It's fascinating to think about the 🧬 science behind marathon running and how these elite athletes are able to push their bodies to such incredible limits. I'm excited to learn more about the 📊 metrics and 🎯 strategies that can help me improve my own running, and to be inspired by the amazing achievements of these athletes. Thanks for sharing this with me, I can't wait to watch it! 🙌
goofy ass emojis
@@pervertpenguinproductions2425 Ah, I see you've noticed my expert use of "goofy ass emojis"! 😜 Don't worry, I won't let my emoji game get too out of control...or will I? 🤔 Stay tuned to find out! 😂
I've been slowly building up mileage since Thanksgiving after a 18 month break. I was had a plateau for most of February and I did a 3 week cycle of daily lunges/body weight exercises. I stopped for a couple of weeks and I suddenly had breakthroughs in my times. I wonder if the plateau was BECAUSE of the extra workouts or if the breakthrough was because of the workouts. Ie. Did they likely help or hurt or was it all coincidence and consistently and higher mileage is why I'm having a couple of better weeks.
I know my VO2max. Just ran Cooper test 2810meters age 57. It is 51.5. I run "races"( village jogs😂) 5km to half marathon. Garmin 645 said before test47. I know approximately the aerobic and anaerobic threshold and speed for those.
Enough info for me🏃.
Running economy and technique always need little fine tuning. It comes with years of kilometres...adaptation.
Hey Stephen brilliant video as always. I've got a question for you, I've noticed you've mentioned 'aerobic PAR' as a level just above LT1 (I think?) in some of your videos. Any chance you could explain what aerobic par is either here or in a future video?
Thanks bro and keep up these incredible videos :)
Aerobic power haha, excuse my language lol.. it’s actually just above LT2 and I think it’s an area I’d even get to at the late stage of a hm when well trained. I think it’s very important for fitness development but I guess like most things there’s a delicate balance, and so it’s like have aces, and you have to be selective when you play them. LT1 very safe, LT2 also safe, but not perhaps as safe as LT1 in terms of continual development, but aerobic power after 6-8 sessions, it’s likely you won’t keep seeing big chunks of improvement as before, and essentially it could rush a peak sooner than you wanted
@@stephenscullion262 oh apologies, as a scotsman you'd think I'd be used to strong accents 😂. Thanks so much for taking the time to explain this, that makes a lot of sense - and, yes I did mean LT2 :)
Can you explain how to interprate a lactate test? Last year i did a lactate test but i didnt knew how to use it it would be very useful to know it.
I’m certainly not a physiologist, but you’re looking for the moment your lactate leaves rest so for me that was 1.3, and the first inflation was 19kmh, it went to 1.7, and that means 18kmh is the final speed I stayed at that low resting lactate “not total rest, but baseline” then I believe you’re looking for around a 1 mmol jump, or so, but a considerable rise which marks LT2 so maybe 2.7-3 etc.. from my understanding that’s a rough assessment for LT1 and LT2. But I must say all runners are different and so I’ve seen people with a very low LT2 and even below 2 etc..
Your 2K time on the concept rower have a chart to approximate your VO2max
Hi scully, going to sign up for the workshops but am a bit confused. Is it jogging room or my Olympic journey or are they now the same thing? Also I heard on one of your podcasts about an app, is that out yet?
Same thing, but Joggingroom showcases “landing page” - still working on app
Let me know your thoughts when you start watching the lectures 🦁
@@stephenscullion262 i will do. Really looking forward to getting stuck into them. Thank you for giving back so much
Sir mera pace 4.25 / km ka kafi time sey bana hua hai half marathon ka.muchey 3.45/km pace sey half kerna hai kuch tips dey
How do some of the high school kids who run indoors and do vo2 sessions for that continue to improve throughout the outdoor season well after 6-8 vo2 sessions?
You can maintain the V02 you built, or you can progress other areas which will bring a higher peak, but year on year it’s likely LT2 pace progressing and V02 is the cherry on the top.
I think it's Eliud not Eluid.
I think you’re right, and that’s an awful mistake. 😞
This is one of the most important videos you've made. It has helped to steer me (and many others in sure) in a slightly new direction with alot more focus on these types of sessions.
Holy shit I was on a run when those dogs barked !!! Little heads up next time please. I know my new max Hr- thanks
Haha woof
Never been afraid of dogs, but I'm pretty scared of being startled, especially by dogs lol.
Unable to access your training program website
Think I fixed
Hey sculls, how expensive are the lactate strips since I know you probably have to use a bunch of them. Also how annoying is the finger pricking? Lol.
£1 maybe, does my head in when they read error
Interesting i hsve never heard the recommendation run threshold at around 90-100min pace. Everywhere says somewhere around the 1hr race pace. Id love a more detailed explanation
LT1 brother, not LT2
Have a question, how does height and weight come into all of this? are there dependant variables such as length of bones? Also would you recommend Plyo?
Does 23 miles as 8 miles easy, 8 miles marathon pace, 7 miles easy sound like a good final long run 3 weeks out from your marathon?
Nice, I’d probably do similar but perhaps add some over pace, maybe it could be 8 miles easy, 4 miles @ Mara, 1 mile easy, then perhaps 2 x 2 miles a bit faster 10-15 secs per mile faster than MP, w 2-3 mins running recovery easy pace, and then warm down as needed to hit your long run goal. I believe it’s important to practice marathon pace, but it’s work just above that pace that will boost the fitness that final bit
@Stephen Scullion - Olympic marathoner Thanks for the reply, really enjoy your content
What about Paula Radcliffe, whose VO2max decreased as she improved..? VO2max is important but maybe not as much as what you say here...
1:50 Running is already 1st nature, not 2nd nature 🤨. Regardless, these 3 characteristics are so important to emphasize. Genetics is pretty much the only thing we can't control or manipulate as of right now to become better & faster.
Make distinction between running economy and running efficiency. Those are not same!
I knew about VO2 max and lactate and got tested in the early 90's, just saying. lol
Vo2 max increases as weight drops!
As a sports physiologist who also studied health sciences in the University, I must point out that the lactate threshold part was all wrong. Lactate turn point, lactate inflection point or LIP is used interchangeably with “Functional Threshold Power”, “anaerobic threshold”, “lactate threshold”, “functional capacity”: they all indicate the same point of physiological stress. These terms are often defined as the maximum intensity you can perform at for events lasting 40-60 minutes and not 1 hour and 40 minutes.
Typically, the lactate threshold is reached when the concentration of lactate in the blood reaches around 2mmol/L. As the intensity of your running increases beyond this point, your body's capacity to remove and recycle lactate cannot keep up with the rate at which it is being generated. This is referred to as your lactate turning point. When you go beyond this point, the levels of lactate and hydrogen ions in your blood increase rapidly. The rise in hydrogen ions results in a decrease in the pH of your blood, making it more acidic. This, in turn, impairs your muscles' ability to contract effectively, causing you to slow down.
Rest of the video … 👍🏻
"If running was easy it would be called sambo"
The music is ridiculous 😂
changing your running economy at home on a treadmill? well thats a bit of a stretch ...
You think so, or maybe seeing what areas of form you could improve, go to a gym and work on it. “Smart a$$”
What we know from kipchoge is that we have no idea how old he is, most Kenyans lie about their age. He looks 40. And that he is 💯 using EPO it's fact. If you don't dope in long distance running you won't cope. Winners get paid , winners get laid.
liposuction lol? what about weigh/tbody composition Kipchoge is pretty scrawny
Think he’s possibly 20kg lighter than I am 35 lbs
Know that YOU don't have the Genetic Background as Kipchoge. Next, no matter what Technology offers you and how much you spend. IT WILL STILL... Not get you close to half of what Kipchoge possesses.
What are these genetics?