Walking Here we are at Distances From the Mile to Marathon

I have a MMA class outside because of corona virus and my instructor makes us run a mile everyday (we go Monday-Thursday so 4 miles a week) and this helped a lot

Thank you for this video! May God bless you and whoever worked on this video, in the name of Jesus Christ!❤️

Hi You want best warm up before running and improve your leg strength then see this video and subscribe to my channel
https://youtu.be/hCQgQaA2Qxk

Paige, I found this video after searching for stretches to do before and after running. I am using this tutorial and the one that you did for “after running”. Thank you SO much! They have helped tremendously and I am not even sore from doing my C25K training (started back up after an injury last fall)! Thank you, thank you!!

Thank you very much. Started before running stretches and after running stretches. Magic the next day I’m able to walk without any discomfort else I would have hard time even walking the next day. Thank you soo very much.

good product if you want to buy it. https://www.ebay.com/p/1342111836?iid=283842867159&rt=nc

Do you understand how long 30-45 seconds holding a stretch is

Wait? This has blown my mind?! There are men out there called Paige?!?!

Just went out on a run at 7 AM after pulling an all nighter I feel relaxed

Your videos are so helpful Sage. Can you do one on Race Profile vs Weekly Elevation Gain? I have a 50k race with 7000 feet of gain. Should I set up my training/long runs to simulate race profile or try to focus on having 7k or 10k or even 20k elevation gain weeks? Or both? I know altitude plays another factor in this too. I really want to hear your thoughts since you are focusing on trail running this year.

Could you do one of these videos with pauses in-between so I can watch as stretch?

Thank you so much! First time I attempted a 2 mile run, I got injured. But I’ve been beginning again, this time focusing on proper running form and stretches all while adding weight training to my weekly exercise schedule.

I’ve been using your video to do my pre-run stretches and I’m happy to say that I’ve once again been able to reach 2 miles, this time with no injury! On my way to adding that 3rd mile so I can participate in a 5K 😉

Couldn’t have done it without you, Paige!

Man, I use these every single day, thanks.:) #trackandfield

I’m only a beginner jogger:)
Into it now for 2 months
I do these Pre jogging and your other post jogging stretches every time I go for a jog. To me it’s EXTREMELY important to stretch as when I first started I had a lot of issues from shin splints to calf’s very tight and struggling to walk.
My calf’s still do hurt after a jog but it’s ALOT better if you stretch!! as a beginner I’ve reached my 2 mile jog (not run yet!!) but it’s still an accomplishment to me as the first few runs I had to stop and walk after half a mile!! As knackered.
I jog at night when less people around considering the circumstances we are all in today:( 2020
Thankyou for your videos

London,UK

These are POST WARM-UP static stretches, not to be done if your muscles are cold. Cold stretches should be dynamic (continually moving) and very short, ie. 1-3 seconds

Is there a video..where in we can actually do these excercises for 30secs along with the instructor

Thanks for the techniques but it would have been better if you would have done them with us lol.

I dislike this video because I can’t find a wall & chair around most of my favorite spots for running…

Don’t listen to anyone under 65 giving you tips on running. After 60 years of running here’s some advice; One: run with

zero drop shoes, no heel height (but not barefoot shoes) make sure you have

cushioning. Two: don’t run any further than 6 miles 3 times a week. Three:

don’t time yourself. Four: don’t do marathons. Five: the important one don’t join

a running club; the reason, you’ll end up ignoring 2, 3 and 4. If that happens

you’ll end up like me and 90% of other club runners, requiring new knees because

your cartilage will be gone. Another bit of advice just ignore the above and

get a bike. All these people promoting long distance what age are they? They think they know but they don’t.

Thanks for this. I’ve been wanting to get into running for ages but I’ve always been discouraged by my lack of progress. I was going to start the couch to 5k program for the third time but was happy to see this video. I think a one mile training program would be a better place to start. Thanks again, your videos in particular on this channel have been helpful and very encouraging!

Calf stretch is a loaf of bollocks. Not the way to stretch your calves

he say’s hold each stretch for 30-40 seconds each but he never does. HE’S A LIAR!!!

Because of you streching i won gold medal in 200metre running thanks

I really wish I found this channel back in high and middle school because If I could’ve I would’ve done so much different with my offseason training based on this channels content. I love Fartlek runs. I sometimes do an easy long run (8-12 miles) and do an easy pace, but the last mile is a burst between a 6:20 pace and 6:40 mile pace.

I’m going by time in the beginning (1.5 months in now). I feel like the limiting factor is my aerobic system, not my legs. My mindset is like “hey i’m going to work my heart and lungs for 30 minutes straight”. But I plan on switching to mileage soon

The body does not really understand distance. It knows effort and duration. As you get fitter, you just automatically cover more distance. It just makes sense because as you get fitter, you go faster. As you go faster, you cover more miles in the same time you used to cover. If you used to cover 10km for 1 hour, maybe after 6 months, you can now do 12km for 1 hour.

But this obsession with distance has caused problems in training or overtraining in the past and even injuries. In the past, in the first running boom in the 70’s, when world class marathoners were interviewed on how they train, the 20 mile long runs once a week was often heard. People thought this was the secret for endurance 20 miles or 32km. What was not said was world class runners can run 6- 6:30 per miles in long runs. At 6min/mile that is 10 miles per hour. When they hit 2 hours, that’s 20 miles! They are done in 2 hours. And studies have shown that anything more than maybe 2:15– 2:30 won’t improve your running much in terms of giving you more endurance. The payback is way less. The exception is if you are training for ultra marathons. You do need to go 3-4 or more hours on the road or trail. But for those training to PR on 5k to 21k, maybe even 25k, there is no advantage going to more than 2 hours! So, a typical non-elite runner can do 2 hours and just manage 15miles or around 24km. That’s just fine. As long as they stay within the zone for aerobic capacity. It would be stupid to speed up and raise your HR to 165-175 bpm just to cover 20 miles sooner! That is not going to build your aerobic base.

Do not be mistaken, however. There is also a time to measure distance and speed. For example, if you are trying to improve your 10km time. It would be foolish to run all 10km at race pace! Best to reserve that on race day! So, you know you have to do less. Maybe 1km repeats x 4 or x5. Or 800m if you want it a bit shorter. Even mile repeats are ok, as long as you don’t exceed 5km or 3 miles total in the hard effort. Remember, these repeats are geared for solutions to certain problems. One of them is to be familiar with the actual race pace. Another could be an LT (Lactate threshold) training. I won’t go into details, but you already know why and what needs to be done to make a PR in 10k.

For base build-up or phase I training, the best is still to train for time. Don’t count miles. Yes, you can count them, but only for logging purposes. It’s not to set a distance for the day and aim to finish it. Best to set the time to finish a workout and get there or close to there. If for some reason you can’t, don’t feel bad. Sometimes, it is the terrain you chose makes it harder. Or the weather. Or the humidity. It adds stress to the workout. About a week ago, I couldn’t do my 2 hour training because of the extreme heat. So, I just did 1:15 hours.

In the past, the Swedes had Fartlek. No it was not timed or even distance covered. It was free play to call the distance, speed/effort to get to the called run. This frees up the mind of having to complete 10km or 32km or have to run this fast or this slow. This allows one to run by feel or how the body reacts at that particular moment. There is no pressure to cover 100m in 13 sec. Or maybe 400m in 65sec. You call a distance to a tree or rock, it does not matter how far or near, run to it at a certain effort or level one thinks is right to there and just do it! And yet, there is training being done. Not structured, but improvements happen. Well, some may argue, true interval or tempo work is better, but for phase 1 or 2, maybe even 3, it can help. Psychologically, it is less stressful. It can even be fun, if done in groups!

As you approach the target race date, you need to be more mindful of distance. Intervals, repeats, now have to be watched over carefully. Why? Because now you are trying to hold pace constant. Say you want to do a 37:30 10km. You know you have to run 90 sec/lap on the track. You can do 1km repeats, or 1 mile repeats for example. The mile will have to be done in 6 min or maybe 5:58. But you can’t be doing 7km or 6km total. That will break you down. Best to do 4-5km total and just add some short cut-downs for speed at 400mm or 200mm x 2-6 at the end of the main workout.

There are also published data, that lays down a percentage of how much speedwork or tempo run or LT runs one can do a week based on overall mileage. It’s usually very small. Maybe 5%-10% tytpical of overall distance. So, distance is also important to record.

In summary, if one is base building, time is a better measure. yes, you still record your distance for the log-book but you don’t make a goal of distance. You use time to tell you when to stop. Of course there are other variables that you may have to change if you can’t go a certain time. The weather, climate, humidity, terrain, environmental condistions, etc may not allow you to go the time you wanted. But even if you were aiming for distance, the same advice is valid. If you can’t cover the time/distance because of poor conditions, then adjust as best as you can. There is no point in trying to cover 2 hours if there is smog or humidity is high, or it is too cold or maybe even dangerous to continue. Remember your body basically does not understand distance. It does not know you did 32km or 16km. It does know effort and time doing work. Those affect it simply because itt means energy used and braekdown and stress on the body. If you have to err on distance vs time, err on time. Or to be precise err on the side of time + effort put, because that is what the body understands more.

Hello coach I am wondering what would be a easy pace if I am running at 8 min mile should I go for a ten minute mile is that what you mean.

I think it’s great that you speak to all levels/types. Just subscribed, an endurance​ Mountain Biker turned runner!

What’s more important mileage or elevation? Especially if you are training for 100 milers with over 30k gains.

Thank you for the videos. I have implemented your running form tips that I wasn’t previously doing (lean forward / chest out front / concentrate on “sweeping the trailing leg up to parallel with the deck” for the last 2 morning runs. Wow. I feel faster already, but it has shown a huge hole in my strength areas. I could feel the lower back muscles firing off (akin to a really good pump from lifting) as I was running a very slow pace jog to work on my form this morning.

I like to maintain my weekly mileage with a mix of fast run, getting some elevation and longer run during weekend. 3-4 runs a week normally, from 40min average to 2-3 hours the longest.

Great video… very much applies to me and my training… as my training is all about vertical gain it is easy to forget that every hill, mountain, slope, or staircase that I climb I must come back down so that down-time/meterage adds up quick and makes my workouts longer.

I got confused and had to rewatch. The numbers on your specific track appear 4 times per lap? (Not normal in my area) So we are doing fractions of individual laps, not by whole laps?

This is great for beginning runners. I really appreciate how he explains the stretch and the sensation! Thank you, sir!

Hi sage I got your 10k program… but one question.. why you haven’t included hill training… is it not important? Lots of runner saying more hill training…. thanks

hey boss what do you think about ankle weights? I used them for the first time last week and when I took them off I felt so light like I could fly!

Hey Sage what type of training can I do to decrease my time in the 1 mile event?

Any words of advice for someone who doesn’t really have any race ambitions but wants to spend their summertime Saturdays running the biggest, longest, and hardest mountain trail runs that they consistently can?

I don’t race so don’t know my 5k heart rate or my 10k pace to set training zones, and I hear about the value of speed workouts but they seem superfluous given that on a 20 mile 5k” run/walk, leg speed never feels like a limiting factor other than on early downhills where I shouldn’t be beating myself up anyway.

A lot of coaches say 10-12 hrs a week is the sweet spot and that is usually 50+ miles a week.

Hi coach Sage, thx a lot! I do have a question for a next video if possible. Couple days ago I saw an interview of Meb Keflezighi, who said he is retired of marathons at age 41.

He said that he could even participate in 10k or half marathons in the future, but not a full marathon anymore, he also commented that after a marathon he could barely walk for 3 days.

For him it was a high intensity training, and as well a very competitive races, he also mentioned he never had a full weekend of rest, thus I can understand why he is not interested to continue, on top he was able to reach all his goals.

My question is: how does that relate to amateur runner? Most of those professional runners even start late with the marathon and they don’t last long. For a amateur runner, does that work same way? Myself for example, I’m running for 15 years, and just now I’m training for my first full marathon, however, I was quite demotivated by his interview knowing that perhaps an full marathon training is not something sustainable for a long time, and perhaps a 10k and half marathon distances are more kinda “forever running” type of races/training.

Thanks,
Tim

Made this mistake a couple weeks ago, trained for my first 25k based mainly on distance but with a downpour the night before the trail was flooded, muddy and extremely slow, it basically turned into a mud run. The times were at least hour or more off normal pace. So normal conditions I was thinking to finish around 2:15– 2:30 (yeah slow I know) and had trained accordingly but with the conditions it took me almost 3:50. I “bonked” as Sage says around the 3hr mark as I didn’t take in anything but one gel during the run, again thinking that was all I needed based on the distance. It didn’t even cross my mind to eat something normal like banana or chips at the aid stations. I had nothing left the last 2 miles and basically walked it in. Oh well, now I know and looking forward to a 50k in April! Thanks for the videos Sage

Yep! long run is my favourite run of the week. I run in ‘Coatham Marshes’ a wildlife trust reserve. A little hilly for a weekly long run, but it’s great training for XC.

what trainings can you do if you want to slow down the lactic acids

Hi coach Canaday:) do you have any videos on recovery from injuries? great video by the way!

What about using the rTTS score from Trainingpeaks, so you plan you training based on the stress score.

Hi Sage, I do appreciate this type of video, please continue!:)

Did Dean drink alcohol before he took off from the bar to go run 30 miles on his birthday? If so, what did he drink and how much?

Давайте уже в метрах считайте! Что за отсталость? Дикари ей-богу!

I dont live in New york i live in England but i heard that the Manhattan bridge is like 1.21 miles wrong so if i ever go hopefully i will thats were i will defiently go

If he can run 350 miles I wonder how long he can have sex for hah

Las Cruces New Mexico is PROUD of You! We enjoyed you’re video! Keep up the good stuff….
Gratitude from the Sticks!!!!
Jordan and Autumn

that guy in the cape was just there for super hero practice.

I wish I knew where there are open tracks in Palm Beach county. All schools seem to have their tracks locked up for school use only. Is there some sort of service that tracks or provides public track info?

Nutrition is so so important! You really do notice the difference in junk vs. nutritional foods once you start getting those miles in:)

amazing, really like these informative video. we always hear and read tip here and there but we never know to much, tanx for taking your time making these video! keep running:)

Great video Steve. Long run my favourite of the week by far. Can’t wait for my easy pace 15 miler down to Hastings seafront tomorrow morning. Can feel the stress dissolving already!

Hey Steve! Got some red Merell vapor glove 3s on the 15th went for a 1 km”little run” woke up the next day with major muscle soreness XD but today is the 26th and yesterday I ran for an hour straight landing mid-foot/forefoot and woke up today with no pain I wanted to do more but i have to ease into it, before this i thought i couldn’t run without pain but I will do a marathon in 2020!! thank you for these videos mate

Is this a troll? cause the winner goes around 17,2 k/h and the average pace of the marathon record is 20,7 k/h

Her: Babe, can you come over?
Me: Nah, I can’t right now
Her: My parents aren’t at home
Me and the boys:

Super video very on point! Also for a casual runner like myself

Last place was still a winner. He beat 90% of the human population.

Sage, could you put some kind of logo, for example the Sage running logo, on your thumbnail? I somehow seem to miss your videos in my subscription box of vlogs and crap (due to the changing thumbnails). The logo in the top left would help, thanks for your consideration!

It says the current world record is 3:43:13.
This did not count because it was downhill but he later on broke the fastest time later

“Boit ended his athletic career in 1990 breaking the Masters Division Indoor World Record for the mile in Meadowlands, New Jersey.”

This guy went from drinking himself to death to running away from all of life’s problems

Please just focus on one thing or write what you’re gonna talk about before you post because I started to get lost and there was like a solid minute when you went off topic. Thank you for your opinion tho, it really helped.

I was in a bus running in place, did the mile in 50 seconds.

I can run a mile in TWO MINUTES. I know the world record is 3-43, but I know a short cut.

0:46 when your mom says your in trouble when she gets home and her car pulls in the driveway

Maybe just do both sides so i won’t have to pause after every instruction.

Hey Sage, Why dont you try Disney Marathon… Flat course, 2:21:00 you can win, and besides that there is a lot of exposition. I know a lot of brazilians doing this.

I wanna see a video of them running a 3:27 downhill that say this is easy. Y’all can’t let your 300lb couch potato bodies glide y’all the whole time ��

Ooph, the post-production here is not to your usual standards.

Was it racist that I knew the Black dude was going to win??��

How many days a week do we train like this? Do we need to have any rest days?

Hey Coach,
This truly may sound like a silly question however just for clarification, as a beginner and having a endomorph frame, do you recommend this running daily or every other day?

Question. Here’s a bit of back story to help. I started running a few weeks ago. I live in the hilly countryside. I’ve managed to overcome two miles of hills but I feel like crude afterwards. I feel as though I’m getting thrown straight into the harshness of running up steep hills but I feel i may be better off running hard miles. My goal is to just be strong in every aspect.In your opinion, would it be better to train with less hills starting out and on a track? Thank you in advance!

4:00 “Inside lanes are for runners” Multiple people walking on inside lanes.

I only have 1 month until track and cross country starts, THANK YOU!!!

3 months ago I couldn’t do 1K now my max is 8K witch is about 5 miles ��

I stretch after I do all my cardio. That portion of the workout is about 30 minutes. What I see all the time. People doing cardio, grabbing their shit and leaving. Those folks are not in the gym consistently.

“anybody can do it” But he also has a genetic condition that lets him not build up lactate

Hi does this works for other distances, such as 6-8 laps around the track?

Or live in a small town when I have are 4 lane track always to myself lol ��

Are you running at the Kezar Stadium? If so is it open to the public (even now)? I’ve been wondering where I could find a proper place to run in SF (san the hills!). Thanks!

This is a great routine. I instinctively stretch like that, but this is better. Thanks a bunch for this!

Very interesting, especially the part about “pressure” in efforts measured by miles. I personally tend to use time for my vo2 max type efforts during easier weeks, whereas I feel like counting miles (like 8X1000m) is more efficient when I really want to make some speed gains. I know I definitely feel more “scared” about 8X1000m than 8X3’15″ish, because the track doesn’t lie!

I’ve watched your “how to start running when you’re overweight” video a while ago I followed all your tips, thank you for that. It felt great when I ran my first mile without stopping. Now that I ran my first mile I’m nowhere near hitting 2nd mile I can only go up to 1.5 Any tips on how to run after 1st mile and progress up to a 5k is really appreciated! I’m thankful I found your channel. Keep up the good work!

Thank you! It’s a great recommendation for those who want to start out in running!

Thank you! I love the video!! I’m coming back to running after having foot tendon surgery a year ago. Do you have any recommendations on how to safely get started running again if you’ve been working (through PT) on plantar fasciitis/achilles pain?