RUNNING EFFICIENCY (RUNNING ECONOMY): My Numbers and Vo2max
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- Why Running Economy is the #1 factor in determining distance running success.
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OTHER RUNNING ECONOMY VIDEOS:
• THE MOST IMPORTANT FAC...
• WHY VO2MAX ISN'T AS IM...
VARIABLE RUNNING ECONOMY (FOR TRAIL RUNNING AND ULTRAS):
• "VARIABLE RUNNING ECON...
I like when you geek out on numbers/stats
glad you like the data! #Science
Really interesting. Not many videos out there on this kind of stuff so thanks for sharing.
your running videos is my way of life
Thanks to your tips and honesty I went from being a huff and puff jogger struggling to finish a 5k in under 30 minutes to a passionate runner training 5 times a week while preparing for a half marathon. I think the best advice you could ever give me was to build up my easy weekly mileage. I've done that little by little and now I run about 30 miles a week and I see it's starting to pay up as I also show improvements in the 5k without training specifically for it. I'm really grateful, Sage. Keep up the good work man!
Definitely thumbs up to your videos on the science/numbers behind running. I also appreciate when you downplay the importance of VO2Max. I see too many runners make a big deal out of it when it doesn't tell the whole story.
Keep up the good work on edumacating us in the mid and back of the pack!
"running is a lifestyle" - Sage 😍
Scanning through your RER figures Sage those are some serious numbers! To remain under 1.00, hovering around 0.87 at those velocities is incredible..superb efficiency
Great for motivation, Sage! I am 39yo and started running just some 3 years ago. Going into my first 80km ultra next May and knowing that time, technique and consistence mean more than numbers in a spread sheet really helps me to believe that great improvement is possible, even though I am not so young anymore. Love the channel!
Philippe, firstly, my name is Felipe too. Second, 39 is not old at all!
Thanks Sandi and Sage... Let's get this OTQ done. I know you're going to crush this.
Thanks for that Sage, exactly what I’ve been working on recently! I’m following your Mountain Ultra Plan and at 53 ran my first trail Ultramarathon last week with 34 miles of mud and 6000 feet of ascent. Running economy seems vital in these races so this will help with my further research and training. Keep up the great work! 💪💥😀
I love to learn from the best, kenyans and sage teach me so much! ... Like literally everytime I have a problem or I ask myself something about running sage has a video about it, it's perfect haha. Keep it up I love your channel.
What's cool about running effieceincy is that anyone, regardless of genes and natural talent can use it to your advantage to become a great runner. Very uplifting for the average runner!
Efficiency is the name of the game guys, enjoy the hard work and never take a day off.
Love this kind of stuff- super helpful, please keep up the great videos Sage!
Great video Sage! Watching your videos I'm learn every day about all aspects of running, thank you for sharing your knowledge with us.
very interesting vid Sage. Greetings from Germany
Thanks for sharing Sage. Always enjoy your videos and interesting to see a pros stats. Going to have to check out your variable running economy video for the trails :-)
I love your videos, they're so helpful THANKS Sage.
Great video, really interesting stuff!
I was hoping to see more footage from your max VO2 test. It would be interesting to see what the process is like and to see you work to get there.
I have a whole video on it
Very interesting.... as I sit up straighter.
Whipper Snapper!
Thanks for your great videos, I've been watching several of them everyday, I love that you are vegetarian. I Just wanted to point that Hoka one one is pronounced "Ho-Kah Own-ay Own-ay"
nice video, sage. I'm using tomtom runner cardio for my daily activities. I think that is not the correct way to check my Vo2max, but according to it, my Vo2 is 46
I love all the details, but sometimes it all gets overwhelming for me as a somewhat noob at all the running numbers. Ever think of making a recap video, where you summarize what you say in like 3-5 minutes? thanks for all you work!
i'm all about SMART (efficient) training :-)
I like this information, brought to you by Tom Cruises cousin.
Lmao when your 50 mile pace is my 400m interval training pace.
Great vid. Since many of use have access to heart rate monitors, what does heart rate tell you about efficiency? Say you were to plot your heart beats per kilogram per kilometer, would you see the same peak around 8 minute miles? This may not be a number you could compare with other runners, but can it tell you your own optimal pace?
Hey Sage and Sandi. What is your opinion on a negative split strategy for short races like 10km? I have this habit of going out too fast, but I can hold good splits for about 6km's. After that, it goes downhill. Should I slow down until I can build a better aerobic base?
Hey Sage, what distance did you run on the treadmill during each of the test intervals?
I have seen the 💡!!!
Is there any way to estimate what pace one is most efficient at. It is 5:00 for you but for me it would probably be something like 6:30.
How significant is the variability in these numbers? Is 200 "bad?" Is the .5 difference between 188.2 and 187.7 significant?
200 isn't bad. It depends on your time goals and other relative thresholds (Vo2max etc). A lot of people "not as efficient around marathon pace" might score 215-220. They might be under 200 at 5km pace though. I'd be willing to guess I would be over 200 at 5km pace.
Sage have you ever considered moving down in distance and improving your times in the track? Do you think doing that could benefit you in the marathon and up?
I think it would certainly help me in the marathon. In an ideal world (if i wanted to get down to my marathon PR again) I would for sure do a "track season" and focus on 5km/10km all spring, then do a summer build-up for a fall marathon. However I'm not interested in doing that as summer mountain-trail-ultra races are why I am a sponsored runner (and what i'm relatively better at and more passionate about). I do need to do more track workouts and I am racing a 10km road race as well as a 15k in the next 8 weeks though as I build up towards the Boston Marathon. Even doing some track workouts and "speed training" again from Hill Sprints to repeat 200m, 400m and 1km's has seemed to boost flat speed economy..which was my weakness in Houston. It's really a matter of 1% efficiency so i can hit the Olympic Trials Standard.
Yeah that makes sense for sure. I don't blame you for being more passionate about ultra rail races and you are definitely amazing at what you do! It's always been a dream of mine to run marathons and ultras after high school. Thanks for the reply and best of luck at Boston!
You have similar efficiency between 10 -14 km/hrs. That seem like a really good target for ultra runners - to be efficient over a wider range of speeds? Why be efficient at a certain speed when your gonna go slower for the second half of a race. Ultra runners are generalists - not specialists :)
Great training talk, as usual. But I found the gliches kinda off putting.
Bring back 8 days a week!!
it'll still be the intro for the "OTQ series"
I’m your follower Sage
And also geek out but started in sprints initially.
Yet this is the most comprehensive view on running I’ve encountered.
Question: what’s the role of central nervous system?
Question: If I start a run at a cadence of 86(172 spm) after 30 mins my cadence drops to 78. No matter what I try I can't get it back up to maintain 86 . why?
You get tired. The fitter you become, you'll be able to keep the cadence up.
any drills or types of runs you would recommend to make that happen. I avg 30 miles a week and after 6 months haven't seen much improvement
Do you also get slower or is only your cadence changing?
Are you heel or foot striking?
Bring in power meters for running... the rest is history ⚡️⚡️⚡️⚡️⚡️
Isn't it ml/kg/min?
It = VO2max
67.25ml/kg ...
I can only dream.
Sage get the Nike zoom vaporfly 4% your run so much better
Phil Ellul knob-end
You mean nikes version of a hoka? Lol
Thanks Sage.
quick question for you. DO you personally train? I would like to trained by you to improve my speed and efficiency.
Ravi Thothadri They have training plans, but I don’t think they personally train..
Thanks Usaid. I am looking an expert to look at me while running and correct me. I really want to make it to Boston.
Bkz ...your word and runforefoot chick 😻dont waste time MAN 💏
You weigh too much
I might be able to lose 5-10lbs right now. After that I'm pretty sure it would be unhealthy and I'd be too low in body fat%. Unlike a lot of super lean guys I was born with thicker legs (and not a super skinny pelvis). Even with high mileage training my leg muscles aren't shrinking any time soon. It's all about body fat %. On the flip side I never get injured and my running economy is super efficient.