This channel is the GOAT of running tips and knowledge. You’ve got a really good way of explaining these topics which usually get convoluted with technical jargon.
Great video! As you said, I haven’t heard anyone talking as specifically about the distinction between muscle fatigue and cardiovascular fatigue, so I was unsure about what I’d been observing in myself. I’m currently in a 50km ultra training plan, so mostly Z2 trail runs, with very few hard runs. My legs are always tired, but my breathing feels fine mostly. I suspected this was due to the increased mileage, time on feet, as well as the weight of the running vest gear/water. Thanks for confirming.
Just finished a half marathon in 1h49m, a few seconds faster than I did the same one 5 years ago. But now I'm 60 years old. I definitely noticed muscle fatigue after 10 miles but still could have a conversation with fellow runners. I was doing long runs but hadn't been doing any threshold work (only was doing zone 2 and zone 5). This will now change! Thanks for the great videos. A lot of basic points that get overlooked in other channels.
@@SotaMaehara thanks - did my first marathon in 1985, and a few in between including a 3.33 in 2013. I'm trying to roll back the hands of time and go under 3.50 next year (A goal is 3.45, B is 3.50 and C is 4.00). I hope it's possible with hard work and focus - what do you think? Am I a crazy old man?
Any advice to getting faster for slower runners (easy pace at 8:30 min/pace) who struggle with cardiorespiratory fatigue and musculoskeletal fatigue (easily injured even though I do strength and conditioning)? How should we improve VO2 max?
This resonated with me. I’ve been doing a lot of long easy runs lately, which has greatly improved my muscular endurance, but when I ran a short 3k race last week, I was totally gassed! My legs felt fine, but my lungs just couldn’t keep up. It was so frustrating because my legs wanted to go faster, but my cardiovascular system said no. The weird thing is that my HR maxed out at only 160bpm, so the limiting factor was the volume of air that my lungs could process. Looks like I need to add a lot more intensity to my training runs to stress the cardio a bit more.
It's good that you're able to analyze your own running! I've got a great video coming out tomorrow regarding VO2 max training - improving your ability to process oxygen! Don't miss it
i think my problem has always been just hitting the wall from glycogen depletion. keen for my next race to just be pumping gels. your vids have defs helped ❤
Is setting sub 40mins for 10k to ambitious after my first sub 20mins 5k in Sep? Im in middle of training block feeling not confident. 😢 I ran a 1950 smtg park run last week feeling cardiovascular fatigue. Appreciate any advice.
Hey! There’s nothing wrong with having ambitious goals, obviously if you want to do it today, it might be tough Even if you felt cardiorespiratory fatigue is what held you back, there’s still more to be gained on both sides so I would work on everything I’ll make more specific videos soon about how exactly to progress training Like I said in this video though, you just want to be a better runner in every single category (strength, threshold, vo2 max, and everything else)
Middle of a run rn (at a traffic light) so will have to keep this reply short but it would depend on your sporting background for sure, but more significantly, each of the factors (the ones I listed on the video) would take a different amount of time, and also not everyone adapts at the same rate. But we’re talking a good 1 to 3 years of training Also you have to remember that the adaption process is a spectrum, it’s not a case of: not adapted / adapted It’s a process and you won’t notice it from week to week, but from year to year you’ll notice if you train well
Sota, I did an 12x400m intervals at my VO2 max pace (3:40-3:54 pace) last week. My runs in the days after felt horrible, my calves area will get some kind of sharp pain when i run. | Is this a sign that my legs ain't fully recovered from that session and I need to take a break from training?
Curious what the rest (recovery) was between the 400m reps (nothing to do with my answer though) But it depends what part of the calf (tendon or muscle belly) and also what shoes you wear Depends whether it's the first time you've felt that, depends whether that was your first VO2 max workout
@@SotaMaehara 60s walking rest between sets, I would say the entire calf area, I worn daily trainers (NB rebel v4) for warmup and carbon plated shoes (xtep 160x 3.0 pro) for the interval sets. First time feeling it this intense, previous times wasn't as bad. (doesn't occur often) Would say its my 2nd VO2 max workout after not doing it for awhile, but have been doing LT1 threshold sets (1km sets)
@@XiaoMega I´m doing the same VO2 max pace trainning 2 days a week. What help me was building up the sets week by week, ex: week 1 day 1 = 8x400 (3´40-3,45) with 1´30s rest walking / day 2 = 7x500(3´40-3,45) with 1´55s rest walking; week 2 day 1 = 8x500 (3´40-3,45) with 1´55s rest walking / day2 = 9x500 (3´40-3,45) with 1´55s rest walking.... I believe running 500m with fewer laps and adding more laps week by week help me a lot
@@us4rnam4 Thanks for the suggestion bro, I think I still have much to work on for progressive overloading for my runs. However, I did a 10 x 400m (3:41 - 4:00)(60s rest) 2 weeks before and felt relatively okay the days after it before I did the 12 x 400m (3:40-3:54)(60s rest), However, I did more of the tempo / fartlek and LT1 threshold sessions once a week instead
This channel is the GOAT of running tips and knowledge. You’ve got a really good way of explaining these topics which usually get convoluted with technical jargon.
Really appreciate it man! Got another similar video coming out tomorrow!
Great video! As you said, I haven’t heard anyone talking as specifically about the distinction between muscle fatigue and cardiovascular fatigue, so I was unsure about what I’d been observing in myself. I’m currently in a 50km ultra training plan, so mostly Z2 trail runs, with very few hard runs. My legs are always tired, but my breathing feels fine mostly. I suspected this was due to the increased mileage, time on feet, as well as the weight of the running vest gear/water. Thanks for confirming.
Just finished a half marathon in 1h49m, a few seconds faster than I did the same one 5 years ago. But now I'm 60 years old.
I definitely noticed muscle fatigue after 10 miles but still could have a conversation with fellow runners. I was doing long runs but hadn't been doing any threshold work (only was doing zone 2 and zone 5). This will now change!
Thanks for the great videos. A lot of basic points that get overlooked in other channels.
Awesome work on the half, that’s a great time! And appreciate the feedback
@@SotaMaehara thanks - did my first marathon in 1985, and a few in between including a 3.33 in 2013. I'm trying to roll back the hands of time and go under 3.50 next year (A goal is 3.45, B is 3.50 and C is 4.00). I hope it's possible with hard work and focus - what do you think? Am I a crazy old man?
Any advice to getting faster for slower runners (easy pace at 8:30 min/pace) who struggle with cardiorespiratory fatigue and musculoskeletal fatigue (easily injured even though I do strength and conditioning)? How should we improve VO2 max?
This resonated with me. I’ve been doing a lot of long easy runs lately, which has greatly improved my muscular endurance, but when I ran a short 3k race last week, I was totally gassed! My legs felt fine, but my lungs just couldn’t keep up. It was so frustrating because my legs wanted to go faster, but my cardiovascular system said no. The weird thing is that my HR maxed out at only 160bpm, so the limiting factor was the volume of air that my lungs could process. Looks like I need to add a lot more intensity to my training runs to stress the cardio a bit more.
It's good that you're able to analyze your own running! I've got a great video coming out tomorrow regarding VO2 max training - improving your ability to process oxygen! Don't miss it
Awesome! I’ve just subscribed so I don’t miss it. Cheers!
Appreciate it! Means a lot :)
@@SotaMaeharathanks man
@@SotaMaeharawhen r u dropping that vo2max video?
What if your arms get tired first?
Haha, then you gotta hit some bicep curls in the gym!
Try running with your legs instead.
@@carr16k oh mb
i think my problem has always been just hitting the wall from glycogen depletion. keen for my next race to just be pumping gels. your vids have defs helped ❤
100% but never forget that it'll always be a combination of everything! Can never hurt to work on all aspects
i pumped so much gels and it bloated me until i can barely run.
It’s always my hamstrings that get sore if I run faster for longer time… I assume adding strength training will help?
Is setting sub 40mins for 10k to ambitious after my first sub 20mins 5k in Sep?
Im in middle of training block feeling not confident. 😢 I ran a 1950 smtg park run last week feeling cardiovascular fatigue.
Appreciate any advice.
Hey! There’s nothing wrong with having ambitious goals, obviously if you want to do it today, it might be tough
Even if you felt cardiorespiratory fatigue is what held you back, there’s still more to be gained on both sides so I would work on everything
I’ll make more specific videos soon about how exactly to progress training
Like I said in this video though, you just want to be a better runner in every single category (strength, threshold, vo2 max, and everything else)
@@SotaMaehara Thanks. I had 4 sub 20mins 5k in the pocket (still tough) cant imagine running 2 in a row🤣.
How long would you say it takes from starting running until your cardiovascular system gets used to it
Middle of a run rn (at a traffic light) so will have to keep this reply short but it would depend on your sporting background for sure, but more significantly, each of the factors (the ones I listed on the video) would take a different amount of time, and also not everyone adapts at the same rate. But we’re talking a good 1 to 3 years of training
Also you have to remember that the adaption process is a spectrum, it’s not a case of: not adapted / adapted
It’s a process and you won’t notice it from week to week, but from year to year you’ll notice if you train well
@@SotaMaehara ok thank you
@@survivorxt no probs!
Sota, I did an 12x400m intervals at my VO2 max pace (3:40-3:54 pace) last week. My runs in the days after felt horrible, my calves area will get some kind of sharp pain when i run. |
Is this a sign that my legs ain't fully recovered from that session and I need to take a break from training?
Curious what the rest (recovery) was between the 400m reps (nothing to do with my answer though)
But it depends what part of the calf (tendon or muscle belly) and also what shoes you wear
Depends whether it's the first time you've felt that, depends whether that was your first VO2 max workout
@@SotaMaehara 60s walking rest between sets,
I would say the entire calf area, I worn daily trainers (NB rebel v4) for warmup and carbon plated shoes (xtep 160x 3.0 pro) for the interval sets.
First time feeling it this intense, previous times wasn't as bad. (doesn't occur often)
Would say its my 2nd VO2 max workout after not doing it for awhile, but have been doing LT1 threshold sets (1km sets)
@@XiaoMega I´m doing the same VO2 max pace trainning 2 days a week. What help me was building up the sets week by week, ex: week 1 day 1 = 8x400 (3´40-3,45) with 1´30s rest walking / day 2 = 7x500(3´40-3,45) with 1´55s rest walking; week 2 day 1 = 8x500 (3´40-3,45) with 1´55s rest walking / day2 = 9x500 (3´40-3,45) with 1´55s rest walking.... I believe running 500m with fewer laps and adding more laps week by week help me a lot
@@us4rnam4 Thanks for the suggestion bro, I think I still have much to work on for progressive overloading for my runs. However, I did a 10 x 400m (3:41 - 4:00)(60s rest) 2 weeks before and felt relatively okay the days after it before I did the 12 x 400m (3:40-3:54)(60s rest), However, I did more of the tempo / fartlek and LT1 threshold sessions once a week instead
What holds me back is feeling like i'm going to spew at 186bpm+. What might cause this?
Also interested to know as well. I also experience the same thing
@ I get hit the hardest in the 5km all out effort, how about you?
@@lochlanberg4508 yeah same. At around the last K of a hard 5k effort. But sometimes I get it on shorter efforts too
I also get this at the end of a hard run, especially when I speed up at the end. None of my friends experience this, and I got no clue why it happens
@ I got it at the end of a 8x 400m session off 200m recovery jog, maybe it has something to do with lactate threshold