I started rowing (3-5 times weekly) and eventually built up enough endurance to run again. At my age, a lower intensity exercise was necessary to get me back in shape.
Hey Shay, thank you for your kind words! In my mind, it doesn't matter what you look like, if you lace your shoes up and put one foot in front of another, you're a runner in my books. I definitely don't look like the picture most people would consider athletic but I love running and that's all that matters. Thanks for watching!
As someone who's starting to regularly run marathons, my 5k times suffer because of a lack of speedwork. My current 5k is about 23:20, and if I don't open up during the week, it just tanks. My fastest I ever got was a 14:06 2 mile roughly 16 years ago when I was 20 after lots of treadmill interval work for just 3 weeks. We'd do a lot of 60/120's, 60 seconds of strides, 120 seconds recovery when I was in the Army. Why its not distances like 100m, 200m, etc. is because you just don't always have access to a track or a good location to run loops. Those had a huge impact on my 2 mile time.
This is some very good advice and for sure, aerobic training is essential and consistently running longer will ensure you run a faster endurance event. However, if you want to run at a much higher level, smash PB's, etc, you need to incorporate speed-work, tempo runs, progressive runs, etc. Your body simply cannot tolerate running at higher paces for longer without your body being exposed to that stimulus on a consistent basis. I say this because if you're motivated to run endurance, eventually you'll probably want to keep improving. Running at an aerobic pace, doing longer easy-pace runs will get you so far, but you'll be disappointed if you think doing this only will help you run a PB, or especially, run a sub-90 for the half-marathon (for example). But getting back to the point of the video, reiterating again that aerobic training and running longer are definitely key elements to running a faster endurance event (compared to if you only focused on running 'fast' all the time or kept distances in training to a minimum).
I agree. The body needs to be exposed to the (uncomfortable) stimulus. Right now, I am finding out at what speed to increase the amount of the stimulus, from one session to the next. I started with zero exposure (wanted to do something for fun and out of curiosity), and today I tried 33 % of the time exposure to a faster pace. Both were very well tolerated. Next, I think I might try 50 % exposure. What do you think about controlling the amount of exposure like this? The body shall have time to respond back and inform our next decisions, in my opinion.
@@NoNameArtist89 One of my favourite sessions is the progressive run and I found huge benefits in doing these especially as they get difficult towards the back end. During COVID I bought myself a commercial treadmill and I have to say this is one of the best investments I've ever made. Firstly, I love doing easy runs on the treadmill. Why? Previously when I'd go out for an easy run I'd either start out too fast or I'd speed up during the run. A treadmill allows you to 'set and forget' and genuinely get the benefits of the easy run and years later, now when I do an easy pace run out in the field I can literally hit my time/distance markers to perfection. As for the progressive runs, I do these on the treadmill. When I'm near peak, I love doing a 16km progressive run. Four segments of 4km each at increasing paces. For example, I'll start at 12kph for 4km, then bump up to 12.7kph, then 13.4kph and finally, 14.1kph. If I'm not feeling 'on it' on the day, I'll do 12km with 3km segments for each. Getting back to your question, it all depends on what you're training for/what distance is your 'specialty'. For me I'm a half-marathon/marathon runner. At the moment I run five days a week. The first two days consist of a progressive run, then a 2km easy-pace run followed by an incline strides session (i.e. 15x 400m), then two back to back easy-pace runs (i.e. 14km each), a day of rest, then a steady/faster long-run (i.e. 21km), then another day of rest, and repeat.
@@thepsychologist8159 I'm a psychologist, too :) (in case your username shows that.) So, "A treadmill allows you to 'set and forget'" - That sounds cool. For me, it is the smartwatch telling me the heart rate and intensity, but because I don't quite like the idea of alarms that set off every time I fall out of the zone, I prefer watching it (and adapting to it) myself all the time. At the moment, I consider myself a half-marathon-runner, and I run 3 times a week. In a few weeks I'll have a full time job and do not know whether I can keep that up then. I'll see. I'm afraid coming home at 17 or 18 pm and then go running 3x/week sounds not realistic in the long term... I like HIIT but rather with "gentle" intervals (speed up from 9,5 km/h to let's say 10,5 km/h). When I tried to run every third km in a slightly faster pace, and run 21,1 km altogether, it worked surprisingly well. I'm not sure though if 1 whole km is a bit too long for an interval. I notice some exhaustion around 700-800 m. Thanks for your reply and all the data; I think I'll find out a good way on my own. I like routines (not a lot of variance between runs), I like intervals, I love low heart rate runs and I love watching the numbers improve (for example the speed of one low heart-kilometer, or the average speed of a whole session).
@@Nyelands "I count 6 sessions, not 5" - Let me break that down for you in understandable fragments from the sentence above. - The first two days consist of a progressive run, then a 2km easy-pace run followed by an incline strides session (i.e. 15x 400m) - then two back to back easy-pace runs (i.e. 14km each) - then a steady/faster long-run (i.e. 21km) "And how many days do you have in your week?" - That's five (5) training sessions in the week, with two rest days. That equals seven (7) days ... a standard week.
Always the best quality training info on the inter webs. Great video and well planned, clearly you guys put in the foundational work to make it great 🙏🏽
Would breathing exercise devices such as those used by people with asthma help runners develop their lungs? Would learning how to play a wind instrument help?
10 หลายเดือนก่อน
Actually probably yes, as you if dive deep enough you'll learn VO2max is one thing and the other thing is "CO2 toleration". I am asthmatic and used to be able to hold my breath for well over a minute, however as of today it's something between 20 and 30 seconds. Other than that, I'm a mouth breather. However when cycling at 160bpm HR (and probably 200W+) I have no issues breathing through nose only for several minutes. So that definitely points to the fact that something is "wrong" with me when I'm at rest, perhaps I'm chronically hyperventilating?
This is so difficult for me. As a slower runner, who takes every winter very easy and basically starts over in the spring, and can only run 3-4 x a week, it’s nearly impossible to get my mileage up. By the fall, I’m in great shape though still over 10 minutes a mile (trail), but happy with where I’m at. I’ve started working on speed early this year in an attempt to increase the mileage I can fit in each week. Any tips on this issue would be greatly appreciated.
It depends your goals what you need to do. I know mine this year. Cooper just over 3k, 10km under 45min and half marathon 1:39:59. I am 58 and already close those. This age I am okay with my goals. And 4times is okay. I cycle 6000km per year too. Zone1-2. It is my basic training. Running only 1000km per year. Safer this way for my body.
We would need some more data. But it sounds like you're running for some years so your body should be ready for more mileage. Tip 1: If you're overweight or bodyfat% over 16% - lose weight. //Edit: This is only reasonable for males. I'm not sure about the BF limits for females. Tip 2: Run by time and not by miles - 1hour of training will always be 1hour, no matter how fast you are. This makes it easier to plan into a busy schedule and you will be able to run more. Tip 3: Do easy runs - I run every day. That's possible because my easy runs (2xMON,2xTUE,2xFRI) are really easy. I could record a podcast during these runs. If you struggle to do this maybe add more walks to your day. Tip 4: Threshold/Double Threshold - estimate your lactate threshold or go to a lab. Then do 5*6min well below threshold with 30 seconds recovery jog in the morning, 30*1min slightly below threshold with 10 seconds recovery jog in the evening.
99% of people watching the videos are ordinary recreational runners. Professionals will have coaches training them. They wont be watching TH-cam. So then, for us ordinary people , who has zero chance of winning a marathon or an Olympics medal, does it really matter if we ran a little faster or a little slower?
running slower strikes the balance of making us healthy and does not increase the probability of getting injured. if we consistent in running while keeping our heart rate low, eventually we can become faster but our heart rate will still be low. so we can get both speed and health benefits
Yes it does. If you have to ask the question then it's not for you. And there is nothing wrong with that. Most of the people you see at a large marathon are totally addicted to running and will take any advice they can find. I have a feeling you are either one of them or about to become one of them.
Funnily enough I've always had hyper mobility in my big toes. I can put them completely vertically while keeping the other toes on the ground (on my right foot I can even curl them). Up until now it's always been rather annoying since it makes my toe nail rub the top of my shoes, which ruins most soft top shoes after 6-12 months. But now I can say that I have a genetic advantage for running 👍😂
Your videos are really the yt equivalent of this could have been an email also nice title Just choosing a random number that sells the video but still seems believable
EEEEEEEcentric is not a word. It is pronounced eK-SEN-Trik. I know the the exercise community mispronounces it as eeeecentric, but that's b/c they think eccentric only means 'crazy'. In fact, eccentric means 'away from the center', which is exactly your intended use of the word. So, go ahead and be a thought leader in the community! Also, if you doubt me, do please look it up.
@@gbone7581 I guarantee they're all in the fitness industry. I can get literally NO fitness person to even look up the word. Even Jeff Nippard used the 'fallacy of authority' argument saying that that's how his physiology college professors all pronounced it, so they must be right,....-yet he wouldn't just look up the word to see which is correct. (BTW, you used the 'fallacy of the masses', which is to say that a lot of people do it, so it must be right.)
weird, it's only the second time i've heard someone say it and I was convinced they say it wrong. I'm glad my suspicion is confirmed. I also just double checked and there's only one word eccentric and it's ek-sentric. It's as weird to me as people saying ek-cetera instead of et-cetera.
@@laius6047 I believe the problem stems from people thinking that eccentric only means 'crazy' or 'weird' or 'odd'. But, if you look at the etymology of the word, everything falls into place. Ec means 'away from'. Centric obviously means 'center'. A crazy person can be considered 'away from the center', meaning at the periphery of the bell curve. And it makes perfect sense for physiology, b/c as the tendons move away from the center of the muscle, you get an eccentric movement. Anyway, thanks for humoring me!
My tip to Brad would be to lose weight, with running the less you weigh the faster you go. Oh and get a book "Running the Lydiard way" - follow his training principals.
10 หลายเดือนก่อน
Easier said than done, Brad is probably well on his way in that regard - but it's another marathon for him. I guess 2-3 years more if not up to 5. However nothing wrong with it. He's playing long game with it same as with speed, endurance, strength and whatever you could think of.
Great information. I was with you until you got up off the bench and the camera person went with you. You badly need a (better) camera gimbal. You were bouncing around pretty badly in the frame and it was hurting my eyes. Keep up the great teaching.
@@travismcgarry Oh really .. so your favorite job, and by your statement everyone's favorite job, should be building the same part assembly over and over every day all day ? That if you don't like it it's an attitude problem?
@@paulczerner3286I’ve come to believe that certain people enjoy doing the same type of exercise all the time and certain other people prefer more variety in their training. I think it also relates to muscle fibre type and brain chemistry.
If you're over 50, this workshop will help you implement these 3 things in your training: coachparry.com/me6o-Workshop
Hey, are slow long runs good for Football?
@@fairtree3 a good aerobic endurance base is good for Football but you want to do sprints & intervals which are more football specific.
I started rowing (3-5 times weekly) and eventually built up enough endurance to run again. At my age, a lower intensity exercise was necessary to get me back in shape.
Like the script/format for the video. More entertaining and still educational. Excellent stuff folks.
Glad you enjoyed it! Thanks for watching 🙏🏼
Ok, I understand now. I should bring a helium balloon to any group run. For the giggles.
Brad, with the exception of the height, it's fantastically motivating to see some that reminds me of myself in a running video. Thank you 👍
Hey Shay, thank you for your kind words! In my mind, it doesn't matter what you look like, if you lace your shoes up and put one foot in front of another, you're a runner in my books. I definitely don't look like the picture most people would consider athletic but I love running and that's all that matters. Thanks for watching!
As someone who's starting to regularly run marathons, my 5k times suffer because of a lack of speedwork. My current 5k is about 23:20, and if I don't open up during the week, it just tanks. My fastest I ever got was a 14:06 2 mile roughly 16 years ago when I was 20 after lots of treadmill interval work for just 3 weeks.
We'd do a lot of 60/120's, 60 seconds of strides, 120 seconds recovery when I was in the Army. Why its not distances like 100m, 200m, etc. is because you just don't always have access to a track or a good location to run loops. Those had a huge impact on my 2 mile time.
*vo2max has left the group*
For good
My vo2max has dropped 3 points since I started training for marathons 2 years ago. In the mean time 5k improved 20%.
😂
My VO2 max is mega but my endurance is shit. Go figure
This is some very good advice and for sure, aerobic training is essential and consistently running longer will ensure you run a faster endurance event. However, if you want to run at a much higher level, smash PB's, etc, you need to incorporate speed-work, tempo runs, progressive runs, etc. Your body simply cannot tolerate running at higher paces for longer without your body being exposed to that stimulus on a consistent basis. I say this because if you're motivated to run endurance, eventually you'll probably want to keep improving. Running at an aerobic pace, doing longer easy-pace runs will get you so far, but you'll be disappointed if you think doing this only will help you run a PB, or especially, run a sub-90 for the half-marathon (for example).
But getting back to the point of the video, reiterating again that aerobic training and running longer are definitely key elements to running a faster endurance event (compared to if you only focused on running 'fast' all the time or kept distances in training to a minimum).
I agree. The body needs to be exposed to the (uncomfortable) stimulus. Right now, I am finding out at what speed to increase the amount of the stimulus, from one session to the next. I started with zero exposure (wanted to do something for fun and out of curiosity), and today I tried 33 % of the time exposure to a faster pace. Both were very well tolerated. Next, I think I might try 50 % exposure. What do you think about controlling the amount of exposure like this? The body shall have time to respond back and inform our next decisions, in my opinion.
@@NoNameArtist89 One of my favourite sessions is the progressive run and I found huge benefits in doing these especially as they get difficult towards the back end. During COVID I bought myself a commercial treadmill and I have to say this is one of the best investments I've ever made. Firstly, I love doing easy runs on the treadmill. Why? Previously when I'd go out for an easy run I'd either start out too fast or I'd speed up during the run. A treadmill allows you to 'set and forget' and genuinely get the benefits of the easy run and years later, now when I do an easy pace run out in the field I can literally hit my time/distance markers to perfection.
As for the progressive runs, I do these on the treadmill. When I'm near peak, I love doing a 16km progressive run. Four segments of 4km each at increasing paces. For example, I'll start at 12kph for 4km, then bump up to 12.7kph, then 13.4kph and finally, 14.1kph. If I'm not feeling 'on it' on the day, I'll do 12km with 3km segments for each.
Getting back to your question, it all depends on what you're training for/what distance is your 'specialty'. For me I'm a half-marathon/marathon runner. At the moment I run five days a week. The first two days consist of a progressive run, then a 2km easy-pace run followed by an incline strides session (i.e. 15x 400m), then two back to back easy-pace runs (i.e. 14km each), a day of rest, then a steady/faster long-run (i.e. 21km), then another day of rest, and repeat.
@@thepsychologist8159 I'm a psychologist, too :) (in case your username shows that.) So, "A treadmill allows you to 'set and forget'" - That sounds cool. For me, it is the smartwatch telling me the heart rate and intensity, but because I don't quite like the idea of alarms that set off every time I fall out of the zone, I prefer watching it (and adapting to it) myself all the time. At the moment, I consider myself a half-marathon-runner, and I run 3 times a week. In a few weeks I'll have a full time job and do not know whether I can keep that up then. I'll see. I'm afraid coming home at 17 or 18 pm and then go running 3x/week sounds not realistic in the long term... I like HIIT but rather with "gentle" intervals (speed up from 9,5 km/h to let's say 10,5 km/h). When I tried to run every third km in a slightly faster pace, and run 21,1 km altogether, it worked surprisingly well. I'm not sure though if 1 whole km is a bit too long for an interval. I notice some exhaustion around 700-800 m. Thanks for your reply and all the data; I think I'll find out a good way on my own. I like routines (not a lot of variance between runs), I like intervals, I love low heart rate runs and I love watching the numbers improve (for example the speed of one low heart-kilometer, or the average speed of a whole session).
@@Nyelands "I count 6 sessions, not 5"
- Let me break that down for you in understandable fragments from the sentence above.
- The first two days consist of a progressive run, then a 2km easy-pace run followed by an incline strides session (i.e. 15x 400m)
- then two back to back easy-pace runs (i.e. 14km each)
- then a steady/faster long-run (i.e. 21km)
"And how many days do you have in your week?"
- That's five (5) training sessions in the week, with two rest days. That equals seven (7) days ... a standard week.
Always the best quality training info on the inter webs. Great video and well planned, clearly you guys put in the foundational work to make it great 🙏🏽
2:26 Arthur Lydiard would respectfully disagree. His philosophy was that everyone from 800m up train like a marathon runner during base season.
Anyone else feel like they can listen to this great guy all day long? 😁
Thanks, I've never really done any proper running to be honest.
But this has been very educational and I kinda wanna take up running now 😂
How does the fat-for-fuel theory work at altitude or if a runner's limiting factor is O2?
This was genius explanation. Well done
I love having a bigger guy like Brad on the show.
Would breathing exercise devices such as those used by people with asthma help runners develop their lungs? Would learning how to play a wind instrument help?
Actually probably yes, as you if dive deep enough you'll learn VO2max is one thing and the other thing is "CO2 toleration". I am asthmatic and used to be able to hold my breath for well over a minute, however as of today it's something between 20 and 30 seconds.
Other than that, I'm a mouth breather. However when cycling at 160bpm HR (and probably 200W+) I have no issues breathing through nose only for several minutes. So that definitely points to the fact that something is "wrong" with me when I'm at rest, perhaps I'm chronically hyperventilating?
This is so difficult for me. As a slower runner, who takes every winter very easy and basically starts over in the spring, and can only run 3-4 x a week, it’s nearly impossible to get my mileage up. By the fall, I’m in great shape though still over 10 minutes a mile (trail), but happy with where I’m at. I’ve started working on speed early this year in an attempt to increase the mileage I can fit in each week. Any tips on this issue would be greatly appreciated.
It depends your goals what you need to do. I know mine this year. Cooper just over 3k, 10km under 45min and half marathon 1:39:59. I am 58 and already close those. This age I am okay with my goals. And 4times is okay. I cycle 6000km per year too. Zone1-2. It is my basic training. Running only 1000km per year. Safer this way for my body.
I adore strides and incorporate them into every long run, at least 12 strides twice a week. They almost magically improve speed when done regularly.
Measure your performance by the width of your smile 😃
We would need some more data. But it sounds like you're running for some years so your body should be ready for more mileage.
Tip 1: If you're overweight or bodyfat% over 16% - lose weight. //Edit: This is only reasonable for males. I'm not sure about the BF limits for females.
Tip 2: Run by time and not by miles - 1hour of training will always be 1hour, no matter how fast you are. This makes it easier to plan into a busy schedule and you will be able to run more.
Tip 3: Do easy runs - I run every day. That's possible because my easy runs (2xMON,2xTUE,2xFRI) are really easy. I could record a podcast during these runs. If you struggle to do this maybe add more walks to your day.
Tip 4: Threshold/Double Threshold - estimate your lactate threshold or go to a lab. Then do 5*6min well below threshold with 30 seconds recovery jog in the morning, 30*1min slightly below threshold with 10 seconds recovery jog in the evening.
99% of people watching the videos are ordinary recreational runners. Professionals will have coaches training them. They wont be watching TH-cam. So then, for us ordinary people , who has zero chance of winning a marathon or an Olympics medal, does it really matter if we ran a little faster or a little slower?
I guess so. Else why would people pay hundreds of $ for "supershoes"?
running slower strikes the balance of making us healthy and does not increase the probability of getting injured. if we consistent in running while keeping our heart rate low, eventually we can become faster but our heart rate will still be low. so we can get both speed and health benefits
Yes it does. If you have to ask the question then it's not for you. And there is nothing wrong with that. Most of the people you see at a large marathon are totally addicted to running and will take any advice they can find. I have a feeling you are either one of them or about to become one of them.
@@mitchreynolds9841 the thing here is, the title is nonsense. to be faster than 98% of people, you need some talent.
Yeah I mean that’s a pretty poor attitude. It’s about squeezing as much as you can out of what you have to work with
how much endurance base miles per week if your training for the 1.5 mile run?
All of them
If all people set themselves this goal, then, with absolute certainty, 98% would fail.
Easy maths. 😊
Lean forward nearly falling over, lift your knees and do not stop running. Zoooommmmmmmmm!
By the increase the strength of the plantar fascia and toes
Good advice
Funnily enough I've always had hyper mobility in my big toes. I can put them completely vertically while keeping the other toes on the ground (on my right foot I can even curl them). Up until now it's always been rather annoying since it makes my toe nail rub the top of my shoes, which ruins most soft top shoes after 6-12 months. But now I can say that I have a genetic advantage for running 👍😂
#weAreBrad
Huge respect for not laughing when you did the helium take :D (or was that take number 37?)
Can anyone recommend good B1 supplement?
Beef.
Your videos are really the yt equivalent of this could have been an email
also nice title
Just choosing a random number that sells the video but still seems believable
Frankly, my approach to any running, any distance is to use as low a mileage as possible.
Ha ha - I run slower than 98% of people!
Howsit! Dr Rudi heir
EEEEEEEcentric is not a word. It is pronounced eK-SEN-Trik. I know the the exercise community mispronounces it as eeeecentric, but that's b/c they think eccentric only means 'crazy'. In fact, eccentric means 'away from the center', which is exactly your intended use of the word. So, go ahead and be a thought leader in the community! Also, if you doubt me, do please look it up.
That is how a lot of South Africans say it!
@@gbone7581 I guarantee they're all in the fitness industry. I can get literally NO fitness person to even look up the word. Even Jeff Nippard used the 'fallacy of authority' argument saying that that's how his physiology college professors all pronounced it, so they must be right,....-yet he wouldn't just look up the word to see which is correct. (BTW, you used the 'fallacy of the masses', which is to say that a lot of people do it, so it must be right.)
weird, it's only the second time i've heard someone say it and I was convinced they say it wrong. I'm glad my suspicion is confirmed. I also just double checked and there's only one word eccentric and it's ek-sentric. It's as weird to me as people saying ek-cetera instead of et-cetera.
@@laius6047 I believe the problem stems from people thinking that eccentric only means 'crazy' or 'weird' or 'odd'. But, if you look at the etymology of the word, everything falls into place. Ec means 'away from'. Centric obviously means 'center'. A crazy person can be considered 'away from the center', meaning at the periphery of the bell curve. And it makes perfect sense for physiology, b/c as the tendons move away from the center of the muscle, you get an eccentric movement. Anyway, thanks for humoring me!
@@alfenito maybe. But if I was spreading a word I would check if I'm saying it correctly lol
👏🏾👏🏾👏🏾
What should Canova say about this 😊 no speed work for his runners 😂
It turns out to be a math problem: Find 98% of 100 random people that are.....SLOW. There, done.
When you start running don't slow down. Just don't.
Im faster than you because i am consistently inconsistent.
You joking? NO!😂
99% of people don't want you to know about THIS weird running trick! Click NOW!
My tip to Brad would be to lose weight, with running the less you weigh the faster you go.
Oh and get a book "Running the Lydiard way" - follow his training principals.
Easier said than done, Brad is probably well on his way in that regard - but it's another marathon for him. I guess 2-3 years more if not up to 5.
However nothing wrong with it. He's playing long game with it same as with speed, endurance, strength and whatever you could think of.
Great information. I was with you until you got up off the bench and the camera person went with you. You badly need a (better) camera gimbal. You were bouncing around pretty badly in the frame and it was hurting my eyes. Keep up the great teaching.
What if running is so frickin boring, how do you make it interesting?
Don’t.
Listen to music, maybe a podcast.
That’s not a running problem but an internal attitude trait that running is highlighting…. Especially in todays world of instant gratification
@@travismcgarry Oh really .. so your favorite job, and by your statement everyone's favorite job, should be building the same part assembly over and over every day all day ? That if you don't like it it's an attitude problem?
@@paulczerner3286I’ve come to believe that certain people enjoy doing the same type of exercise all the time and certain other people prefer more variety in their training. I think it also relates to muscle fibre type and brain chemistry.
If you want to be faster than 98% of the rest, you need to be gifted. No training can fix that if you're not.
🤣🤣🤣🤣🤣🎈🤡
Use the metric system. Imperial is for people who live in the past and for the dinosaurs.😂
Clickbait ugh