How To Run Faster Than 98% Of People
Summary
TLDRThis video script focuses on improving endurance for running events like 5Ks, half marathons, and marathons. It emphasizes that speed is not the key to success; instead, building a solid foundation through consistent mileage and aerobic conditioning is crucial. The script introduces the concept of eccentric loading and its impact on injury risk, suggesting cross-training activities like cycling and swimming to enhance aerobic base without increasing injury risk. The video uses a red balloon analogy to illustrate the importance of adequate endurance to avoid hitting the 'wall' during races.
Takeaways
- 🏃♂️ To improve endurance for races, focus on building a solid foundation rather than just speed.
- 🛤️ 'Mileage' is key in endurance training; increase long run distances gradually to avoid injury.
- 🔄 Consistency in training is crucial for endurance; regular, moderate runs build a strong base over time.
- 🏋️♂️ For larger or less experienced runners, cross-training like cycling or swimming can help build aerobic base without excessive strain.
- 🌬️ Aerobic conditioning is about the body's ability to supply oxygen to muscles, which is improved through low-intensity, long-duration exercises.
- 🎈 The red balloon serves as a metaphor for the body's minimum energy supply during endurance activities.
- 💨 Eccentric loading, the impact absorption when running, can lead to injury, especially for larger individuals or those new to running.
- 📈 Improving oxygen delivery to muscles is fundamental for enhancing endurance and performance in long-distance running.
- 📊 Having a baseline measurement, like V2 Max, helps track improvements in endurance training effectively.
- 🕒 The video suggests that speed is not the primary limiting factor for endurance; instead, it's the body's ability to sustain energy supply.
Q & A
What is the main focus for improving performance in long-distance running according to the video?
-The main focus for improving performance in long-distance running is not on speed, but on improving endurance.
What are the three ways to improve endurance as mentioned in the video?
-The three ways to improve endurance are: 1) Building a solid foundation with mileage, 2) Consistency in training, and 3) Improving aerobic conditioning.
Why is mileage important for building endurance?
-Mileage is important because it lays down the foundation for endurance. The more mileage one can do without injury, the greater their endurance will be, up to a certain point.
How should long runs be increased to minimize the risk of injury?
-Long runs should be increased slowly over a long period of time to minimize the risk of injury.
What is the recommended long run distance for a half marathon?
-For a half marathon, the recommended long run distance is about one and a half times the maximum length of the race.
What role does consistency play in building endurance?
-Consistency is crucial as it lays the foundation for endurance. It involves doing small amounts of training fairly often and building up over time.
Why is aerobic conditioning important for endurance in running?
-Aerobic conditioning is important because it refers to the body's ability to supply oxygen to the working muscles, which is essential for maintaining endurance over long distances.
What type of exercises can stimulate aerobic conditioning besides running?
-Exercises like cycling, swimming, and brisk walking can stimulate aerobic conditioning as long as they provide a minimum physiological response at the appropriate intensity.
What is Eccentric loading, and why is it significant for runners?
-Eccentric loading is when the body absorbs the impact of hitting the ground during running, causing the muscles to lengthen and act as shock absorbers, which can lead to damage. It's significant for runners as it contributes to the risk of injury from overtraining.
Why is cross-training beneficial for runners, especially larger or older ones?
-Cross-training is beneficial as it allows runners to grow their aerobic base without the inherent injury risk associated with overtraining or excessive running, which can be particularly helpful for larger or older runners.
What does the helium balloon demonstration illustrate about endurance in running?
-The helium balloon demonstration illustrates that without enough endurance, the body will eventually slow down to its lowest common denominator, or the point at which it can supply the minimum amount of energy, which is similar to hitting the wall in a race.
Outlines
🏃♂️ Building Endurance for Better Race Performance
This paragraph emphasizes the importance of endurance over speed for running longer distances like 5Ks, half marathons, and marathons. It introduces the concept of a 'red balloon' as a metaphor for understanding endurance. The speaker explains that building endurance is akin to building a house, where the foundation is crucial. The foundation for running is laid through mileage and consistency in training. The speaker suggests gradually increasing long run distances to avoid injuries and highlights the importance of consistency in training to build a solid endurance base. The video also features Brad, who is used as an example to demonstrate the principles discussed.
🚴♂️ Enhancing Aerobic Conditioning Through Cross-Training
The second paragraph delves into the concept of aerobic conditioning, which is the body's ability to supply oxygen to working muscles. It explains that low-intensity, longer-duration exercises are essential for improving aerobic metabolism. The speaker suggests that for larger individuals or beginners, running may not be the most practical way to build aerobic endurance due to the risk of injury from eccentric loading. Instead, cross-training activities like cycling and swimming are recommended to grow the aerobic base without the injury risks associated with excessive running. Brad's attempt to run 1K in under 5 minutes illustrates the point that speed is not the limiting factor for endurance; rather, it's the body's ability to supply oxygen continuously at a higher relative intensity.
Mindmap
Keywords
💡Endurance
💡Mileage
💡Consistency
💡Aerobic Conditioning
💡Eccentric Loading
💡Cross-Training
💡V2 Max
💡Race Execution
💡Injury Risk
💡Oxygen Delivery
💡Running Foundation
Highlights
Improving endurance is key to running a faster 5K, half marathon, or marathon, not just focusing on speed.
There are three main ways to improve endurance, which will be explained in the video.
The red balloon is used as a metaphor to understand endurance in running.
Building a solid foundation through mileage is crucial for endurance.
Long runs should be gradually increased to avoid injury and build endurance.
For a 5K, a long run should be about double the distance; for a half marathon, 1.5 times the race length.
Marathon runners should aim to run about 75-80% of the race distance during long runs.
Consistency in training is essential for building a strong endurance base.
Aerobic conditioning is the body's ability to supply oxygen to working muscles.
Low-intensity, longer-duration exercises are necessary to improve aerobic conditioning.
Cross-training like cycling and swimming can help build aerobic base without the injury risk of running.
Eccentric loading, a unique aspect of running, can cause damage and is a reason to cross-train.
The third secret of endurance relates to the helium balloon demonstration and the body's energy supply.
Improving oxygen delivery is crucial for enhancing endurance and performance in long-distance running.
Having a baseline measurement, like V2 Max, is important to track improvements in endurance.
Transcripts
if you're looking to run a faster 5K
half marathon or marathon it's not about
working on speed it's about improving
your endurance the good news is that
there are only three ways to improve
your endurance in this video we're going
to show you what they are how they work
and how you can use them to ensure that
you can run further without getting
tired but first you're probably
wondering what's with the red balloon
and no I'm not auditioning for the
remake of stepen King's
it the secret to understanding how your
endurance works is in this red
balloon I'm just going to put this here
for the
meantime let's look at why I say speed
is not the answer to you running a
faster 5K or marathon before I tell you
I've got Brad with me today to act as my
guinea pig before I explain it to you
Brad off you you go I need you to warm
up so while Brad's warming up let me
tell you the first thing that you need
to do to build your endurance there's a
simple way of thinking of it and it's
like this my wife Haley loves watching
renovation programs especially when
there's a big reveal she loves the way
that the whole place comes together and
how by putting a lamp in a specific
place it can really make all the
difference on a reveal day but imagine
it's like trying to do that when you
haven't bought the lamp or the desk or
haven't built the house when you want to
run a fast 5k or marathon race day is
just like reveal day all the hard work
and everything has been done in the
buildup and the race is just about the
execution the secret to building
endurance is having a solid foundation
and that boils down to two things the
first is mileage mileage is important
because that is literally laying down
the
foundation and the more mileage we can
do without breaking down with injury the
greater your endurance is going to be up
to a point so what we want to do is to
really build up the length of your long
runs really slowly over a long period of
time so we keep your risk of injury low
I can see you wondering how much mileage
is appropriate because obviously for a
five and a half and a marathon we're not
talking about the same number for the
five and the Half Marathon you're
probably looking at being able to run a
long run that's probably double your 5K
and for a half marathon maybe one and a
half times maximum the length of the
race but as we move into the marathon
you're probably looking at doing about
75 to 80% of the total distance of your
race and of course there are differences
when it it comes to running experience
and ability let's look at the second and
that is consistency consistency is what
we do day after day week after week and
month after month and that is what is
going to lay this Foundation or base
that is essential for us to be able to
build your endurance it's not about
doing huge amounts now it's about doing
small amounts fairly often and building
up over time so that we can maintain
that consistency over weeks and months
and even years because the more
consistent you can be the more solid
your base is going to be it's all well
and good having a solid base of training
and being consistent but Runners are
always coming up to me and saying but
Lindsay what about speed and that is
exactly why Brad is here Brad I want you
to go and run 1K in under 5 minutes off
you go you joking
No 5 minutes for a k may not seem that
fast to you but for Brad that's a
stretch and that's because he's 6'8 and
weighs over 300 lb he really wouldn't be
out of place on a rugby field or an NFL
field I'm not sure you can do it but
there's only one way to find out now
that you know the importance of building
the solid foundation running
consistently and doing the right amount
of mileage let's look at the second
factor that impacts endurance there are
actually two parts to this but before
you can implement the first you have to
fully understand the second and that is
your aerobic conditioning that's a fancy
word let me break it down for you
aerobic conditioning is simply the
ability of your body to supply oxygen to
the working muscles when they need it
and in order to stimulate that aerobic
metabolism or to improve your body's
ability to both take oxygen from the
lungs trans Port it in the blood and
deliver it to the working muscles we
need to be doing low
intensity longer duration exercise
regularly and that's not always
practical for big guys like Brad the
important thing for you to understand
from this video is that that aerobic
conditioning can be stimulated by
cycling by Swimming by running by bris
walking as long as you are getting a
minimum physi olcal response out of your
body and training at the appropriate
intensity your body is going to respond
positively and you will improve your
aerobic conditioning and so for a big
guy like Brad or someone who's just
starting out in running it's actually
not practical to do the appropriate
amount of mileage that you need to do in
order to build up that aerobic base
because of the physical damage that is
done from running why one of the unique
aspects of running is that we experience
something called Ecentric loading in a
nutshell Ecentric loading is when you
hit the ground and your body is
absorbing the impact of hitting the
ground instead of Contracting to protect
your body your muscles are lengthening
and when they are lengthening and
essentially acting as shock absorbers a
lot of damage is done and so for
somebody like Brad or a new Runner or a
runner that is starting to get older it
is really important to add in some cross
trining like cycling and swimming
because then you can continue to grow
your aerobic base but without the
inherent injury risk that's associated
with overtraining or doing too much
running oh look here comes Brad ah well
done Brad now I guess you're wondering
what the point of that all was Brad I I
want you to do that another 41 times
you're
joking if only it were that easy speed
is not the limiting factor Brad can run
pretty fast for his size but it turns
out that he doesn't have the endurance
and now we'll get to the Third Secret of
endurance which is exactly why I brought
this balloon we've all done this as kids
breathe in
helium yeah and then it makes our voices
nice and squeaky and as we talk our
voices slowly start to return to normal
and that really is the same as when we
are working on endurance and that is
that if we don't have enough endurance
or we don't train at the right place to
build our endurance what happens is that
your body eventually just comes down to
its lowest common denominator or the
point at which it can supply the minimum
amount of energy and that is why when
you hit the wall you essentially slow
down so much and by really improving our
aerobic base and improving our body's
ability to continually Supply oxygen for
us to run at a higher relative intensity
of our Max that's how you get faster for
five the half marathon and the marathon
as I mentioned earlier on in the video
improving your oxygen delivery is
crucial to being able to improve your
endurance but what does Improvement
actually mean if you don't have a
baseline to compare it to you might
actually be wasting your time watch this
video next to see how your V2 Max
compares to Runners of your
age
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