whats your nutrition look like?

Hi Nicklas, great video! Could you actually make through the day with one battery charge fully using the cellular connection? Or at which point of the day you had to charge it again?

The study that you cited, to me it's not super convincing. 30 runners is a small sample size (statistically speaking), and improvements of 5% vs. 3.6%, I'm not sure that's enough of a difference to really warrant any strong conclusions. But thank you for sharing this info.

Are you danish?

Big shoutout for the excellent quality!

no studies linked in the video description [CITATION NEEDED] video disregarded

Looks like this video could be your lucky break, good luck my friend, keep it up!

9:20 -- Those numbers are not too bad but the 9:20 number should be the ceiling ...

5:40 -- The human body make nitrate oxide (NO) when we breath through our nose. NO is the gas that allows our blood vessels to dilatate. How he missed this point is beyond me.

Cadence is also dependent on many other factors-just stating numbers just doesn’t fit or work with everyone.

I think the all out varies heavily per person. My all out in college was an 800m and if I held that pace I’d be a 3:50 miler which isn’t even a full 4 minutes.

Hard to believe optimal cadence doesn't depend on height. I'm 6 ft, and 170 cadence is very high. Any data on height dependence?

So as a beginner runner I should potentially increase my pace (currently around 163 me being 193cm). But I also should lower my speed to 5:00/5:50 per kilometre? Not sure, should I speed up or slow down? 😂

one critique of your videos- you provide good info, but you spend quite a bit of time hyping your info, rather than delivering it and explaining it, then launching into a teaser at the end... Idk just feels click-baity, and I don't really think that is fair for the solid content you're creating. just my two cents! Thanks for the work :)

Please tell us what milage you did before and what now.. thats obviously not to discourage beginners by telling them how they can improve theri running form and training structure but it misses out how you actually did achieve an easy pace of 4min/km... oh wait i just found out, your were a former pro triathlete :/ Keep up the tips and please try to be more accurate with your hook and whats the solution..

Hmm if you are trying to hit 55%-75% of your 5K pace and you do a 5K in 20 mins then your runs should be between 5:20-7:16 min/km, not 5-5:50 min/km, no?

This guy is Just trying slow us

This conflicts with the info in the video before this video... Where he says 55% of 5k pace is better than zone 2. He said zone 1 is better.

yes but zone 1 is at low heart rate. you cant do running at zone 1 with 60% pace or you end up walking. am i missing something ?

No offense, but if you're a recreational runner you just do your 6-10k without any monitoring and enjoy your run.

if my 5K pace is 5:00 min/km... my 55% of that pace will be 2:45 min/km maybe you meant speed?

I been reading a lot about the workout intensity and what percentage in what zone. I've seen none that indicate recuperation times between. If you are training in the Moderate Intensity , as shown here, one would need to offset this with more rest vs. the Polarized.

My current avg pace is 6'30"/km is that good? How should i improve it further?

Love the nordic hamstring curls! If you enjoy the step up exercise for stability, try an assisted single leg squat where you place the other foot slightly behind your heel and just put barely enough weight on it to allow for a < 90 degree knee angle on the squatting leg. I've not been able to find a better exercise for stability in ankle, knee and hip.

I'm curious why you run in shoes with such a high heel, considering that your initial contact is on your mid- or forefoot. Are there any benefits over long distances? The only thing I can think of would be less strain on the achilles tendon and surrounding tissues.

Dude this is such an incredibly helpful video I don't think you understand. Many many runners make the mistake of running fast on their easy days and pay for it later on when they aren't recovering; I seldom go faster than 7:45 for easy runs (I am a 4:19 miler and 17:00 5k runner)

I ran really a lot the last few years (2018- 11.000km) and since quite some time on HM distance, since last year on 30 to marathon distance. I have a kind of ideal cadence of 174/Min. On a high pace race it's about 185-190. But even at low pace it's not less than 172. I train explicitly to control my cadence, running wg low pace with high cadence, decreasing the stride. My usual stride is about 0,8-0,9m (~6';00"/km), the race stride is about 1,1-1,2m (4':30"-5':00"/km) being 1,66m "tall". I use an app to record the "impact" via the smartphone’s acceleration sensor and so I realized, that the heart rate even was related to the cadence and the "impact" and started many years ago to control the impact to have many low impact runs even on higher pace. I don't do explicitly interval runs, but sometimes stair runs, and more often increasing pace runs. About breathing. To have a steady breath means to have a more stable core while running, without actively using the core … less stress! On my 2°:13' 25km run (S25 2024) I had 20km nose breathing controlling many aspects of stress and using the "ignition" switching to the more open "normal" breath for the last five "uphill" km. Breath allows to relax within stress! (Yoga) Or chatting a lot while running! 😉 A last fun fact … I'm a barefoot sandal runner (only middle to forefoot) since 5.500km.

taking measurements at 90, 100 and 110% is not optimal because your easy runs are at 60-70%

You also weigh about 60kg which helps. I am about 182cm/6 foot tall and weigh over 95kg/210lbs, when I was 68kg/150lbs I could run incredibly easily without any training simply because I was dragging around so much less weight

Low or high heart rates are indicators of intensity but are not the best ones or should not be used standalone. Which mater is pace, heart varies a lot depending on moment of the day or other variables, pace is related to very stable same metabolic paths within weeks. Use better your pace as main indicator and only your heart as a guideline, I worked in a cardiovascular rehabilitation unit and is much more efficient (in reality we used power which is even more reliable than speed but were mostly on bikes). Zone 1 on 3 zones model, or zone 2 on 5 one are regions below first lactate threshold (also called “aerobic threshold” or LT1). A recent study on triathletes showed that occurs at 77% MHR as an average, but has huge standard deviation. Blood sample lactate is a much more reliable method to determine your target pace, once measured use it as the goal to master and increase it as LT1 increases with time

Pls don't stop creating videos, finally something I watched from a - z ❤

This is zone 2, thanks for the information this is so much helpful.

Bekele who runs 13 minute 5 k says his easy runs are around 12 minute pace(should feel more like a massage) no break down of muscle fibers on easy days this gives you more strength and speed on hard days which if your running harder on hard days it builds more strength and also more confidence . Not sure where this test was done but I can tell you from experience if your running 5k in 20 minutes all out then on your easy days your running almost 8 minute pace which is the 70 percent he says to do your gonna be burnt up doing this 7 days a week 365 days a year and your sprint or interval days your gonna be tired. I wouldnt advise this strategy unless your under 45 years old and can handle the load. The over 45 runners should do 20 percent speed days and 80 percent easy days with the easy running at the low end of the chart (more like 50 percent which if you run 5k all out in 21.30 thats 7 minute pace you would average 10.30 per mile on easy recovery days.

Great information. I wish I knew this 20 years ago but it's not too late. I've taken up running again at 50.

This apply for people that train 2 miles above sea level?

The last couple of months i have tried to run slower (zone 2). But from what i have found this should be 60-70% of my max heartrate of 200 (whkxh equals 140). But when im running with a heatrate of 140 im running 7:30-8:00/km which is so damm slow and much slower then what you suggest. My current 5k pb is 20:02.

I'm a 20 min 5k athlete. Running slow runs at 8 min pace is insane. Thats not that far off from my marathon pace.

Can u link the studies?

Hey Nicklas good video! I was gonna ask your opinion i have been running for 6-7 years now, and last year i decided i was gonna go full blow into easy zone 2 training and mostly treadmill training summer bec i been stuck on same half marathon since nov 2021 1 hour 44 min, and stuck on same full marathon time since 2019. I did zone 2 training treadmill atleast 5 days week including strength training squats and bench press 5 sets 5. And for most part it seem to help, but then came october 2023 my half marathon and i was on pace to beat 1 44 but race day it ended up being 72 degrees and 100 percent humidity.......and i ended up running slower than my half in october of 2022. I ended up doing 1 49....i live in myrtle beach SC and weather is unpredictable here and as bigger runner 5,9 190 i struggle in humid conditions. But what makes it crazy is I ran my fastest half and time when i was running only 3 times week, in 2021 and 2022. When i ran mostly 12-15 milers in zone 3-4 in my training. Example the summer of 2022 i was running my long runs zone 3-4 and getting in quality miles bec i was only running 3 times week with rest days. I feel like my pace was better only running 3-4 times week vs 5-6. Now when i try run 5-6 days week i feel burned out get shin splitz and my pace is slower. Do you think i need to go back only running 3-4 times week with zone 3-4 longruns and more quality miles? and strength training? also do u think lifts like bench press 5x5 and squats 5x5 as runner can slow u down in the half marathon and full? I was way faster in my runs even in summer in 2022 when i was running 3 times week. But i always hear its better run 5-6 times week zone 2. But honestly feel like ever since i have stopped zone 3-4 running it has hurt my ability to run at higher heart rate for long runs in heat and weather. Any tips on how i can blast past my plateau of 1 44? should i try start doing my long runs in summer mornings outside at 830-850 paces more often get use lactic buildup? if my half marathon is around 1 44 do u think i need be doing my long runs 15-19 milers at around 930-950 paces? as long as effort feels easy?

Is there any reason why sometimes i run at the same pace.. But my heart rate is higher than usual. For example.. Yesterday i ran for 5km for 30mins at 145bpm. But today, i ran for 5km also for 30mins but my heart rate spike up to 170bpm.. I adjusted my speed from 6.30/km to 8.30/km to get 145bpm

I am a basketball player for years and I used to sprint back and forth on the court. Yesterday, I joined a 5k run and I was humbled. Hahahaha within 1km my left leg was hurting and almost cramping, I guess I am not used to running slow? Or my leg muscles is not used to it. As I tried to run slow for me to endure the 5k run without walking, but I walked for about 70% of the time. Hahahaha It was my first time running a race and I finished for 42mins (so sad) hahahaha walkinggg huhu I even bought Pegasus 40 just for the run hahaha wanna learn from the experts for sure

I am 22 and just started running my first 5k i run after 3 weeks in about 44 min now 3,5 month later i run it in 30min. I run about 4 times a week 70-80% of my runs were in a 60-70%bpm of my max heart rate. Whatever i am still so slow all my friends run 5k in like 18-22 minutes😂

Can another factor be temperature? Temps here go up to 35C / 95F even at night, and I've noticed that my HR goes to 160 even at relatively easy efforts.

Great video. Can you mentioned the research?

I am barefoot or mininalist amateur runner. And I am quit tall. The frecuency is been a strugle, because in the world of barefoot the cadence is a religion. In my case, if i go 180, i feel more outbreath, more tension, and my tecnique is worst. So, i think trying diferent aproach many times is a good way

What is the math to convert 20 minutes 5k or 4:00/km and 55-75% pace to 5:00-5:50/km? It makes no sense at all.

An internet search of Nicklas Rossner as a coach of any athletes comes back with zero listings - Who are all these elite athletes and teams that you claim to have coached?

After 1 year of running 4k every day, I now run my 4k loop in 31 minutes. That runing at high heart rate for the entire run. my max heart rate is at roughly 179. I run my 4k at 165. I can not run at 120 bpm. I walk at 125 bpm. The only time I ran under 31 min I had a nose bleed followed by 3 weeks of intense migraines. my loop as a bit of a slope 95 meters elevation gain and loss with a lot of bumps and less than 500 meters of flat. Am I a lost cause?

When i run casually i reach 190 heart rate at its peak is that bad?

Great video! I have a question - If I run 5K for 23 minutes what would be my slow runs pace? Thank you!