Would love to see an episode on cross training!

I’ve encountered your channel in the last few days, and your work is exactly what I’ve looked for in the KZbin training sphere for years. It’s so cool more of the community’s respected professionals are using this platform. The production of you clearly outlining topics with intro, history, theory, mechanics of applications for different levels, and personal thoughts-it’s perfect. I have a request if you ever would like an idea: in mid college 2017 I left my D3 roster and began lifting weights with my running, and in years since, grown fair at it. I would love to hear your thoughts for fairly “detrained” experienced distance/mid distance runners who either want to re-enter the scene, or, your thoughts for those who split their training time between disciplines. I’ve had so much fun building my lifts on my running foundation-now I want to rebuild my running and try for a lifetime PB in the 5k and mile; modest ones, but at still under 30, I think beating 16:33 and 4:37 is still possible. I never left running, but it definitely has not had the sole focus. Long comment! Thank you for your work on this channel!

Oh my goodness. After months of going through the podcast I’ve been granted a gift for the new year. Video form.

You’re the goat Steve

But hobbyists probably only have 15 minutes a day, or 30 minutes a day, or 3 hours a week. So the best programme has to be the best 3 hour programme, and that includes resistance training since they'll likely care about physique more than cardiovascular conditioning.

Steve, great video! You explained the concept of long runs and the reasoning behind them very clearly. I do have a question: I’m aiming for my first sub-3-hour marathon (my current PR is 3h17m). How can I know during my training cycle if I’m on track to achieve this goal? My most recent 5k time trial was 18m18s. Thanks

Emotional damage cos I run 5 hour marathons 😂. Cos shorter events here don't give finisher tshirts

Simple and sweet. Love it

Your simplicity is grea… I was not aware that fast twitch fibers are recruited after you’ve worn out your slow ones!! Tell that to a sprinter- hey dude, come run an 18 miler with me-not - but it makes sense… in speedskating we do long bike rides early in the base phase, I think because the two are analogous and does not compete with the skating muscle contraction sequence like running does… this is probably where real “sprint endurance” starts… it’s anti-intuitive but it’s worked for decades! Very thorough-Thank you!!

It’s refreshing to hear perspectives that validate this. Lydiard has always been my foundational reference, and this certainly provides great food for thought. Snell's 20-mile runs on challenging terrain were remarkable, especially when you consider that he was unbeatable in the 800 meters at the Olympics and able to double up successfully in 1964.

please delete that app that generates that annoying (often WRONG) transcript

should my heart rate stay about 135 if im 45 training for a marathon?

Lov the heat!!

Absolutely fantastic. We don’t need fancy editing and video stuff when the info is absolute gold. Thanks mate!

Sub earned

If run 4:30 in the mile and 16 minutes in the 5k am I considered novice or intermediate?

In almost all circumstances, mouth-breathing is synonymous with inbreeding and general wrongness. For some reason, when folk start running, they suddenly seem to think it's normal. It's not. It's creepy. It's weird. Stop doing it.

Great content! I am a HS coach (XC and T&F) and this is something I can share with our athletes.

Hold on ,who said nasal breathing improves performance!!??....What about the people that say there's a God ,could you debunk that please ?

In my marathon training, I split up my long run to two sessions a few hours apart. I noticed that my running form is better than one giant 18 miler. I would do 9 miles early in the morning. Come home rest a few hours and eat something then go another 9 miles. I got too fatigued in my straighten 18 miler and it took me longer to recover.

The tarahumara traditionally breathed those nasally See the book born to run to forgot the author

Hi Steve. I have read that nasal breathing reduces an amount of loosing water from your body while running, because your exhaling CO2 is reduced accordingly, at least running around the first respiratory threshold. What is your thoughts about it?

I don't find the way to apply this method to triathlon in built a race season, including two strength training per week. Do you?

Hey Steve, I’m a former college runner looking to get back into shape for a race after taking a few months off I’d like to run unattached in an 800 or 1500. Can you make some videos on middle distance training principles. My college coach always did better with the long distance athletes than the mid distance and it would be cool to see some new training insights!

My “long run” is one hour in which I go 6k. That’s the best I can do in zone 2. I am 54.

Love how you added at end for novice runners to disregard distance for long runs and use time.

I feel like the depleted state argument may be us training the elusive fatigue resistance concept. Thoughts? The Hanson marathon approach of a long-medium followed immediately by the long run comes to mind. Their packaging/explanation being "we train you to run the last 16 miles of your marathon strong, not the first 20."

Nasal breathing is good, when your sleeping, or relaxing, or warming up, or giving 70-80% of your max effort....but trying to nasal breath while trying to achieve peak running performance is like trying to run with your hands in your pockets

Thank You!

Good video. It's crazy how many people think they can "hack" a physiological system that's been gradually shaped for (generally) our best fitness over millions of years. Breathing or otherwise.

i pre-ordered the kindle version of your book. Are you still able to send the 100 page book regarding training?

Hi Steve! Great content, please bring more of it :) A question. I'm a master runner/triathlete with history of achilles tendon problems. Currently ok but I want to be cautious so i'm doing some walk-running (even in some more intensive trainings). That seems to be good for tendon recovery. Do (and if then how) walking during long runs make them less beneficial?

Love this

Thanks. First book was awesome. Pre ordered the new book!

thank you for sharing

Thank you for sharing. I am a Kenyan distance runner living in the U.S. and regularly participate in summer road races. I'm a firm believer in nose breathing. Nose breathing has many health benefits, especially regarding how our jaws develop and our teeth shape up. As soyciety has shifted more towards mouth breathing, we're seeing more children with shallow jaws and teeth issues needing braces. I do all my elliptical sessions with my mouth closed as much as possible and do all my runs with my mouth closed until it's challenging enough. in the animal kingdom, if an animal is breathing through the mouth, it's usually sick. Animals also run with their mouths closed.

Super fascinating history lesson but such useful knowledge as well! Fantastic video Steve!

The truth about long runs is that nutrition while doing the run is important. Bicyclists consume around 500 calories/hr during a 5 hour hour race. Runners should use that as a goal. Consuming 1000 to 1500 calories during a sub 3 hour marathon seems appropriate. But few runners spend the time to train for that effort. Thus they underperform.

Good video. Instead of doing 16 week marathon training, I do a 52 week program to have the accumulated volume required. I also reduce my injury risk significantly. I supplement with 2 days a week of cross training. 3 days of running. 1 speed session, 1 easy run, and 1 long run.

The best series

Great content! I agree whole heartedly. The long run is so important, especially for half marathon and up it really is irreplaceable.

One advantage of nasal breathing is that I don't need to carry water; the other is that I no longer swallow flies.

Thanks so much for this. I have something I’d love you to cover: the dreaded grey zone! Could you talk about whether this is actually a zone to be avoided or whether this is a beneficial zone to be training in. Would love to hear your thoughts.

Very helpful, thanks Steve. I have wondered if deep breathing outside of running/cycling can help stretch out muscles around the lungs which might otherwise inhibit breathing capacity at VO2 max. Of course doing VO2 max efforts should also work those muscles but you wouldn’t do many of those per week as they are highly fatiguing so I wondered if deep breathing for 5-10 minutes per day could supplement VO2 max efforts.

Really great video again Steve! I’d love to hear your thoughts on is caffeine good or bad for runners? I prefer running after a morning coffee but it definitely raises my heart rate. Would like to know if going without increases performance!

Excellent stuff!

Algorithm

Ive watched an andy galpin podcast,their protocol is when in zone 2 nose breath, but when used for performance use your mouth or both

Arthur Lydiard, “Breathe through your mouth. Breathe through your nose. Suck the air in through your ears if you can.”

ONE OF THE BEST TRAINING BOOKS IS SELF-COACHED RUNNER Y THE OTHERS BOOKS FROM ALLAN LAWRENCE. ALLAN LAWRENCE WAS COACH IN HOUSTON.