Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]

[@Greenshorts420]

I’m so glad that science agrees with how my body feels. Slow long runs in Nairobi at dawn are so therapeutic and as a result, I can run six days a week and not get burnt out. My target at times is to be slow enough not to frighten the scavenging crows and hadada ibis. Blissful 😇

[@NICUofficial]

that sounds like an amazing time/place to run :)

[@philippemartinez9980]

I am 55. I have started running i was 20. I have never stopped since. Ran several marathons. But i quit. I am running 5 hours a week. I have never had any injury. My knees my ankles my hips are just great. Only one advise. Running shall be a pleasure. Pleasure to be out, In the wind, under the sun or the rain. Just enjoy being alive and breathing fresh air.

[@adammorkus]

Beautiful words. We all shoud be aware of this thing... THX

[@realaussiemale567]

You’re lucky to have inherited good inline joints. My knees are bad because my hips, knees & ankles don’t genetically line up straight.

[@mezmerya5130]

I never ran, and never started running. Did island peak two years ago.

[@laurelledubois]

@@realaussiemale567 Sorry to hear that! Have you ever been to a physio-therapist? It's really frustrating.. my husband has the same and he's limited in walking long distances and/or up-/downhill.. I on the other hand, I am super fit - love long and strenuous uphill hikes.. So he's either not coming along or we have to do "baby-hikes"...

[@uriep.6186]

Yess that's the true answer 🙌

[@NoxDineen]

Aerobic base building doesn't have to suck. Audiobooks on trails, chug along at a low-ish heart rate (aka "I could run at this pace forever"). It's absolute heaven. It feels like a treat, not a chore.

[@paulad3261]

I’m 55, an avid weekend day hiker, lift with a trainer during the week. I’m healthy and in great shape. I’m going to be doing Rim 2 Rim at the Grand Canyon in May of 2023 and I know I have to train differently so as not to blow my knees out ( replaced ACL in R knee ). You were automatically my go-to for solid information on training and stretching and I’m not disappointed!

[@jedikaren8112]

Ive started hiking training. 5 days a week i walk in the morning, on breaks, and after work. Thats 2-4 miles a day. Just teaching my body to get use to move. On the weekends I do one hard day slowly increasing my max mileage. Last week I did 6.3 miles in one day. This weekend is 6.5. The day after is a rest day. It works for me.

[@PastorMattTricker]

That sounds like a good plan.

[@dianabailey9757]

Well said. At 61, Maffetone taught me that real aerobic fitness comes from being able to do it again without being injured! It's a lot more engaging and fun.

[@MrCmon113]

Yeah when you're in the mountains, you want to be fit enough for a LONG detour. Had to do that recently and it was scary, because some in our group weren't used to excerting themselves for long.

[@johnfahey6102]

Undoubtedly the best video I've seen for aerobic training. The principles are so simple and so basic that, without having experienced them, they could be easily dismissed as too basic and not challenging enough to provide significant gains. Don't be dissuaded; you will start WAY slower than you think you should, but stick with it. You will recover faster, your injury risk will plummet and you will find that your body will be a able to move farther and faster at the lower heart rate. An extra added benefit; you will gradually train your body to rely more heavily on its fat stores for fuel than on its limited stores of carbohydrate, which will enable you to go longer with less fatigue. Combine these principles with a sensible strength training program and you will be amazed at what your body is capable of. I've done multiple Ironmans as well as marathons, trail runs and long distance hikes using these principles and there's no question in my mind that, especially for non-elite athletes, this is the way to go. Many thanks, Chase, for this great video!

[@noah_9886]

I’ve always found the key to training and prepping for big projects is conditioning. Having that base and consistency helps your endurance, and most importantly, prevents injury. I typically average 20-25 miles on a hike and I can honestly say I would have never reached that without the months of hiking I did prior

[@Zazer009]

I used to be one of those who do too much, too fast, and end up discouraged and injured. Your programme is a great lesson in pacing (and humility!). Also, I have spent the last 35 years with a nagging back injury, and the single one thing that helped was doing your Daily Move. I'm on day 12, and it's already made a difference. I think it's the hip mobility that's helping the most. Thank you so much for everything you do!

[@rodc4334]

Not that I am an expert, but I do have 40 years of making mistakes. :) I now do something very much aligned with these ideas. I have no genetic gifts, born weak and slow. Using these ideas I can grind out a 20 hour push above 20,000 ft, no problem, day after a push to get to high camp. I used a more HIT-centric approach for a while back about age 50 and had slipped so a 10 mile 4,000 ft gain day at low altitude was a very full day; thought it was just age until I revamped my training along these lines. After 9 months of using these ideas did a 22 mile, 9,000 vertical foot day to celebrate turning 60 smiling the whole time, very moderate day, and a few months later a 1,000 ft WI5 ice climb. This works. I would say you do not need a heart monitor. Out on the trail, just slow enough to put your hand on your throat to feel your pulse. Count for 15 seconds and multiply by 4. Easiest to count to 25 (x4 = 100), and then start again, x4 and add. So say you count to 25, then count to 12. Pulse is 148. Pay attention to how you feel and how you are breathing. Very soon you can tell your heart rate very closely without needing to measure. Now if you find a HR monitor, downloading to your computer is fun or motivational, that is 100% fine, whatever works for you. I strongly suggest not guessing your max heart rate by using a formula if you are going to use a HR based method. People are far too variable. If you are healthy, measure it directly. Run hills, crank a treadmill to max incline, use a stairmaster, and push very hard. My max HR at age 60 was 190. (In explaining this to my wife she told me to stop doing that, and given my age I decide maybe she was right. So you young bucks, measure, don't guess). That said, frankly the "conversation" threshold is likely just as good. Make sure you have enough rest days. You need rest to get benefit from training! Anyway, sorry for carrying on. I have made lots of mistakes over the years. Had my share of over training injuries. But this advice works!

[@fastinradfordable]

Word Brother man

[@MiguelGomezMountainRunner]

Very good points. The key takeaway is that everyone is different, and you need to pay attention to your own body. I also think that diet is the most important foundation of any fitness program. After leaving Microsoft 10 years ago, I changed my diet to cutout the junk and focus on fruits, vegetables, and lean proteins. Over the following year, I lost 30 lbs, and ran my first 50k ultra. A lot of other friends have had similar experiences. A friend of mine gave up alcohol and lost 20 lbs in 2 months! Diet is everything.

[@dustifyoumust2244]

Finally, someone who preaches wisdom in health rather than ignorance in fitness. I spend hours of my work week trying to rectify the damage caused by the 'no pain, no gain' brigade. Thanks Chase for your words of wisdom🙏

[@seedmole]

For me hiking turned out to be the exact exercise I needed to get in shape when I was younger. And it was the hiking itself, it wasn't anything else. I did some other stuff too (mostly martial arts) which was great for endurance training... but what really got me into shape was doing the same hike near my house over and over and over until I started expanding further and further into that park, and was able to run up hills I could barely hike up before. It's been a while since I've done any real hiking, and I really just need to bite the bullet and do it now that quarantine is loosening and vaccines are available. Like you're saying about "heart rate zones," throw out all those armchair theories about how to hike and just hike. "Nothing of any real value can be taught." Amen. Learn by doing, especially when it comes to physical endeavors like hiking.

[@fastinradfordable]

It’s sad how many people have difficulty just moving their body from Here to there.

[@lh3540]

I never say I'm running, I'm out looking for animals to pet. In the rockies. I hate those apps like strava, sometimes I just stop to hug random cats. I don't even know what my pace is. A good cat petting pace.

[@ChaseMountains]

Just going out to chase some butterflies.

[@nateroberts877]

That’s a great mindset when you’re doing it for you. I run less fun trail runs and more competitive track races so I use apps like strava and Garmin to make sure I’m training at the paces and speeds that I need to in order to do well in my races and it payed off. I placed 3rd in a 1600 yesterday with a huge PR and it was really difficult but I trained for it and it worked out. Running and similar things are different for everyone. Even if you do want to win races, many races (like the western states endurance race) are won at 9:00/mi (5:35/km)! Personally, I have the most fun running with my friends so I do my fast speed days and my slow recovery days with friends whenever I can. If you have fun just enjoying your surroundings and taking it easy- that’s awesome too!

[@Boulevardfree]

Average saturday night out

[@ChaseMountains]

Check out the blog post on Aerobic Training and the 180 Formula basecamptraining.com.au/2020/04/22/how-to-find-your-aerobic-training-zone/

[@jambojames4402]

thanks. great blog. appreciate the work you put into it.

[@mikejames987]

Thankyou for this...you've echod my heart cardiologist. Im in rehabilitation phase and suffering from dizziness,etc when out walking...he simply said if you can't hold a conversation you're doing to much. All my life ive trained hard at sports, and now I've got to train slowly and it's frustrating, boring and long but to stand any chance of getting back to a normal life, physical work, sport and health i have to change. I've just accepted that change laying in bed...I'll approach this differently now....thanks again for helping my recovery 🙏

[@Kelly_Ben]

What a fantastic video. As a long time hiker/ climber, I transitioned to ultra running last year- doing what I was already doing, but faster and with a lighter pack. Trying to build my cardio system has been more difficult than I expected, mostly due to ego, but this video was full of great info to help!

[@weisscoaching]

I am an athlete, i coach athletes and I could not agree more! Love it

[@Drew0x0]

Amazing advice 46 years of age and only just learned this for myself! Save years and take this on board now

[@christophejanot12]

That's a very good mindset and i think that the satisfaction you get of being able to run for such distances makes you keep going and enjoy it even more

[@carolinemaynard8283]

This is such a great video. Thank you! I am 59, closer to 60, and using this exact approach for training to summit Mont Blanc in June ‘24. This weekend I hiked 6 x hills (up and down) totalling 577m vertical in 1h 26m. And I didn’t break a sweat. My aim is to add a weighted bag (incrementally to max 10kg) and achieve 10 of the same hills to 1,000m vertical before I go. Endurance training works.

[@grownmantravels]

Great content sir. I’m a 50 year old going on my first real expedition (Island Peak 20,000 ft) Himalayas October this year. This will be my first high altitude summit attempt, of which my previous experience is only 3000ft Snowdonia etc. I’m a professional soft tissue therapist and personal trainer with a history of martial arts, basketball, weight training and golf. Even with my previous fitness experience, the trekking training is challenging but equally rewarding. The trek to Everest base camp, via Gokyo lakes and eventual summit climb fills me with focus and excitement. My wife has “allowed” me to go to Nepal, as she knows it’s something I’ve got to see / do. My own sacrifice is stopping golf for 2021 and finishing decorating our home 🙂.......Chase, keep up your work and content 🙏🏼

[@StevePastor50]

How did Imja Tse work out for you?

[@grownmantravels]

@@StevePastor50 thanks for asking.. the trip was rescheduled to October 2022, due to pandemic issues / uncertainty. I’ve got a winter skills trip to the Pyrenees in March to keep me disciplined and learn basic alpine training. What about yourself ?

[@carolinemaynard8283]

Sounds like you were using 360 Expeditions! Did you manage to get to island peak? It’s a serious mountain ascent. (I did the the Pyrenees winter skills course in February ‘24!)

[@robertcrompton2733]

"Nothing of any real value can ever be taught." Wow, this is a thought!

[@monnoo8221]

yes, sounds bold, but is wrong, for at least 2 reasons. First, since value is social concept, higher value is achieved when interchange happens. true understanding of anything regarding the topic and the value, arises only if you can teach it. Second, without teaching there is no cultural progress, which is the ultimate value. Now it becomes clear that value, experience, teaching and getting taught are not only deeply related, they are co-dependent. You can not get\develop\have them separately

[@robertcrompton2733]

@@monnoo8221 "value is a social concept" My society teaches that this is not true, so if value is a social concept then value is not a social concept. If your society & culture believes that this is true, then good on you, but your society / culture has no relevance to me. Keep your deeply related co-dependencies.

[@monnoo8221]

@@robertcrompton2733 your society teaches you that it is true, so it is true... no, jokes aside: "value" does not mean that it is "positive" for everyone, or even anyone. it simply refers to the fact, that you are living in a society, how good or bad or evil it may be. If there would a general agreement to kill every 1371th person who offends you, then that would be a value. As well.

[@robertcrompton2733]

@@monnoo8221 Your observations are sophomoric. You need to think for yourself rather than repeating what somebody teaches you. Some things cannot be taught: clearly no one teaches babies to walk, but they learn to walk nonetheless Values: if values are merely social constructs, why do we have values at all? What value is there in values. If there is any reason for values, then clearly there is a value beyond social constructs. If there is no reason for values, then why do they exist? If they exist at all, there is a reason.

[@monnoo8221]

1. you are mixing things up. when talking abut values the example of walking is inappropriate. And yet, recently it was found, that thee is strong cultural influence how the gait matures. Also there are some experiments by nature, showing that learning to walk is influenced culturally. 2. Your argument basically fails because it is equivalent to the claim f the possibility of private language. Check this out, the philosopher is Ludwig Wittgenstein, perhaps you will learn a bit, ...yet i doubt that this will happen, as orthodox solipsists can not learn beyond basic bodily functions

[@notapro968]

Great video, the frustration is real especially if you are over 50 that MAF formula makes you feel embarrassed about the pace you are going - but with consistency (every day), focus (dedicating a long time per day to train), and with eating and drinking proper foods the results do not come immediately but long term you become a more resilient and relish your training as your aim is not to hurt yourself every time you go out. I still want to be hiking when I am 85 and beating the crap out of my body every time I train just reduces the longevity of my ability to do what I love ❤️

[@juliusoosthuizen7993]

I totally agree with you! I'm 55, have started a focused MAF effort over the past 3 months and am definitely feeling the benefits. It was indeed embarrassingly slow at the beginning, but I can see the pace at the same heart picking up a bit already. This stuff works, and onward to age 85! 👍

[@timkirkpatrick9155]

well said! I tell people to exercise regularly. Also when the urge to exercise comes on, lay down until it passes!

[@phchristy2672]

Exactly, when I train for Mt Whitney Ca 2019, I did my research. I hiked long distance with high altitude with my club or solo, stair training, long walks as well as backpacking training. Summit Mt Whitney 2019 👍 with my hiking friends. All my training paid off.

[@guzgrant]

Very agreeable video. I concur that the phrase "fitness" is an ethereal concept and that health and wellbeing + repetitive consistant practice are synergy that creates the ability.

[@tracygeorge6994]

finally understanding the importance of going slow to go fast... 2 years after you posted this. I didn't have an issue with hiking because I must have had a good hiking aerobic base, but as soon as I started mountain biking last year I started burning out FAST. I was pushing into zones 4-5 way too much and not realizing I needed a biking aerobic base. But it's really difficult to stay at zone 2 in the mountains here with biking, so I'm not sure what to do...

[@barnesandrewc711]

Mobility, putting in the daily, weekly. Focus zone training, Zone 1-2 . Recovery days , I raced bikes when i was close 30. Looking back I overtrained. Walking fast with heart monitor was start. I did my homework .

[@tylernero6671]

I agree with so much of this, most important part is long term consistent easy running. I had a women ask me a work if two months of training was enough to do a half marathon in six months, I said 6 months is more likly to be then 2.

[@justrusty]

I have found that the training I needed for competitive conditioning and what I need for health and enjoying hiking are entirely different. If I tried the exercise I did as a college 800 meter runner, even age adjusted to account for the 42 years that have gone by since then, I'd ruin my health and be constantly injured, rather than improve my health. I thought the 180 formula was for wimps. Now it's most of my workouts.

[@avatar098]

This was something I wish I realized sooner. I was also searching for a P90X or Insanity or CrossFit or powerlifting and was just googling pros and cons and never really sticking to something. It just resulting in me training for a few weeks then back to the couch. It wasn’t until I just started something very simple. Walking for an hour every day, rain or shine, doesn’t matter. Just walk. That walk turned into adding C25K. 4 months later I was running 5K three times a week. Then trained for a 10K. Then got into calisthenics. All from building a very simple habit. Walking.

[@alextran416]

It's unfortunate to have to play into the click-baity sounding video titles but I'm glad I watched this. I really like your approach and philosophy on fitness/health. Very inspiring!

[@BM-ms3gr]

What is real is to stop talking and find every excuse not to do.Excellent video tx for sharing

[@JordanGreenPNW]

Great points! I always catch myself going too hard during easy aerobic sessions, it's not always supposed to be hard!

[@CorgiMama3]

Hubs andI enjoyed so many great summits last year . This year I’ve really struggled with some basic hikes. I thought all the HIIT training I switched to would help with endurance. Going back to basics and getting my walks in again instead. Thanks so much

[@ChaseMountains]

Good plan!

[@hikergir01]

Wow. I have never heard of MAF 180 . I looked into it and went hiking. I tried to keep my heart rate low on the incline (which is my problem when backpacking). That is hard, but I felt a difference in my energy / hunger level. So now I am inspired to try that. Thank you for this, I have always tried to power up the hill feeling like I was losing time and felt exhausted and starving . I was fine. Pup and I did a 10 mile hike, and I felt great!

[@JCrozier1]

Just found you today. I always think about all the cool outdoor things I want to do, but I'm also not fit. scratch that. healthy. I need to work on me a little more instead of just buying cool stuff to be ready to go outside without training first. I definitely appreciate hearing that is not all about catching that Max heart rate or zippy treadmill time, but just to go for the longer endurance times, and be consistent with it. I think I'm going to learn a lot from your channel. Thanks.

[@Mindolluin]

Beuatriful video. The "they look for permission" really struck a chord here.

[@ChaseMountains]

I hate to quote Nike but... Just do it.

[@gatherfeather3122]

I was like that too and honestly if I had been in thw position to give advice I wouldn't have recommended what I did do. Nevertheless it was the right thing to do at the time. It was edgy and I was on almost injuring myself but still it was the right thing for ME in that moment. After not doing any endurance for years I started with a little bit of running and after 6 weeks and about 8 runs decided to do a half marathon with just 7 weeks to train for it. I was in a bad place in my life and had I not done this HM I wouldn't have done any training and I badly needed it for my soul.

[@Mindolluin]

@@ChaseMountains Luckily I can say: I did!

[@janewhitzend688]

Absolutely awesome advice ..I 'know ' this but still fall down the rabbit hole of not carrying on with it long term and ramping either volume or speed up. Then an injury follows..always. Thanks for the reminder x

[@edhendrix7327]

Ego, I have always been afraid someone was going to take my runners card if they saw me walking!

[@tritondriver1]

So so true ! After so long training hard etc. At 50 yrs old wish I would have just trained for fun. Oh I run long Ultras but less stress. Zone 2 HR forever. So happy

[@MrCmon113]

Whenever I run I judge everyone walking very harshly. Get out of my way, weaklings! Also I run barefoot, so everyone wearing shoes is automatically a pussy, too.

[@MrCmon113]

@@tritondriver1 You think you would have been able to run long Ultras without training hard?

[@KiliChai]

That was some rock solid advice. I've had so many injuries from not being able to cut down on the ego and train slowly

[@jimvee4528]

I tried MAF training a twice when I was in my 40s. Once for 18 months and once for 9 months. But I didn't adjust my diet to his principles at the time and I really think that hindered my progress. I was eating the usual tons of power bars (various brands) and surgery drinks and gels. I was able to go very long, but always painfully slow. Now, in my 60s, I'm taking another shot at MAF. It's nice to see that he's become more active in the last few years. Nice motivational video too! I'm glad KZbin recommended you!

[@fifski]

Great advices! I wanted to do an 800km hike within 21 days this year but 'thanks' to the pandemic I won't. And that's good because I was definitely not ready to do it in this timeframe. Which gives me more time to slowly and consistently prepare for this goal. One more comment I would add (but it's more about safety rather than training) is to always respect the mountain. And I don't mean it in a hippy way. I mean respect nature and how powerful the elements are and always, always remember to judge your abilities and conditions on the trail carefully. This is especially important in these times where thanks to Instagram (or any other social media for that matter) 'influencers', disconnect from reality is just getting bigger and bigger.

[@xzcsdf9574]

Great video and channel Chase. The most gains I ever made when it came to hiking speed and how I felt overall during a hike/camping trip came from when I would do long, slow hours of cardio almost every day of the week. I'd average maybe only 2 hours of walking/jogging a day and the overall improvement to my healthy was ridiculous.

[@HAYES9521]

Word up ! I get up 2x a week even if it's just for a few hrs! God bless training 🙏

[@sarac9812]

When go to the trails I go a pace I can keep and dont worry about walking phases. As a result i end up running over an hour without realising it, whereas 30 min of roadrunning is just sooo long lasting. Time freezes. Trails on the other hand is just magical.

[@MSD-bp6mx]

I did running, cycling and combination. But the best advice is just hike, hike, hike...with a pack. Built it up slowly...

[@granddaddydos]

I didn't understand much of what you said, but I can read. Always enjoy listening to you trying to help me.

[@oliverbruch8245]

Clear message and so true. Highly recommended and clearly one of my favourite KZbin videos! Thank you!

[@albertmarti2718]

I'm glad you posted this. On the topic of injuries, I was just told yesterday that I have costochondritis. At age 20, this is my first ever 'injury' and it has me reevaluating the way I train. I guess I'll give my upper body a break for the next month and just focus on legs.

[@thestrengthfactory.]

Great stuff. I am always telling mountain bikers to do more aerobic training. Sometimes it feels like I am banging my head against the wall tough. haha

[@ruminmusic]

I started running in zone 2 for 90% of my runs and slowly but surely in 2months I'm starting to see the results, getting less tired, heart rate on easy runs stays well below my age threshold and recently had my PB in a 10K race. I only do 1 or 2 speed session per week.

[@tRAVel.wIthRAVI]

This sounds logical and right . I am training for 18000 feet trek in November (-15 degree expected) my bmi is 20.5. I currently climb 🧗‍♀️ 30 floors with 7 kg backpack and 3 kms brisk walk. Also added yoga 5 days a week. (Lots of full body stretching and breathing exercises). What more can I add to my 7 day schedule. I can jog slowly continuously for only 500 meters. But without much weight on me.

[@adamvanderpool]

Such a great video. I really appreciate the clear, strong messaging.

[@FL-PHILLIP]

Reading the Big Book of Endurance Training and Racing has changed my life. The MAF method is the key to longevity.

[@Manzanitamystic]

Thank you for bringing up progressing with out adding stress. That is the one thing I struggle with is stress when adding any workout. I progress and build in endurance very quickly but to a fault that it can add LOTS of stress abd I end up quitting.

[@sundeeprao9661]

In general I am a fan of the Maffetone method. However, individual heart rates can vary vastly and I suggest that people actually try to test their maximum sustained heart rate to compare with the age based formula or even the Maffetone formula as it is also somewhat age based. I am 50 years old and on continuous, i.e. one hour air bike at full exertion I have an average heart rate of 180. My max is around 190 on shorter full exertion training. Training using the Maffetone formula is a bit low for me. 180 - 50 would give me 130. Usually try to average around 135 to 140 for my aerobic base. Below 130 I am not even breathing quickly. Thanks for putting up your channel and all this good information up here. I am sure you are helping a lot of people including me get better at preparing for their hikes. My next one is Leh/Ladakh in India this April.

[@ChaseMountains]

perfect. it's just a guide, you know your body. 👊🏻

[@mattschm5486]

If I’m really not looking at my speed I tend to end up at a comfortable speed I can keep for probably half marathon distance pulse stabilizing about 150. Which is probably slightly too fast. Conversation pace is actually a really good measure if you can’t speak full sentences you are too fast for aerobic training

[@juliagoesglobal]

I really really enjoy your videos and tips. I am 23 years old and going to climb Kili in June. I have no prior experience climbing a mountain to this level. I’m really interested in purchasing your 5 week training program to help me get started. I have asthma and I need to build my cardiovascular strength so I don’t end up gasping for air on the climb. Thanks for all of your great advice!

[@billshire2681]

Nice no bs info to counter all those lavish outdoor heroics photos that seduce and confuse.

[@mdebruijn125]

I loved listening to your video. Some of your words even got me a bit emotional because of the loving undertone and you really gave a reality check. Thank you for this! I just got into training more before going on long hikes and loving the journey so far...

[@777lucifero]

5:50 same concept of my preferred strength program, (a mix of 5-3-1 with some added peripheral things). Always try to work at 90% not 100%. It's quite hard as ego gets in the way and you often want to attempt to set a new pr. While instead that would be just once per month at maximum. Not the fastest routine for competitions, but a good method (for me) that has reduced my overall pains/injuries substantially. Every month, if you manage to go over your set 90% with a certain ease, then you may increase at maximum 5kgs on legs and 2.5k on upper body, IF you are eating in slight surplus or at least maintaining with an adequate diet. I have found (for me) the most effective for overall lung capacity to be a 4by4 (to be done once a week, not more. or, at least 3 days break from this or any other straining cardio exercise, game, match, etc. so if you have a game or match or hike on saturday, i would not do a 4by4 after wednesday.) Obviously requires that you have already a decent training, such that pushing with such intensity does not represent a risk of injury. I use ellipsis as i do not want to overstress my knee with more running. Preferably done with a partner, or hard to push max. 10min warmup / 4min close to your limit - 2 min back to warmup pace - repeat 4 times. - 10 minutes warmup pace at end. It's quite hellish, 4 min is more than you might think. After a couple months the difference is quite noticeable, in all the other sports i do. That's the case with any cardio exercise, but i've felt particular efficiency with this one. Maybe also works specifically well in combination with the rest of what i do (move only by bike, sold car last year, spar twice a week, in mountains on weekly basis, 3-4 days strength / week). Not an optimal combination of sports, but i enjoy them. If i have any other heavy session of other sport, then i may skip 4by4 that week. *source of 4by4: my nutritionist in oslo, it is backed by an extensive study where they test how long you can hold your breath/pace before/after several X sessions of different types of rythms/patterns. This one was strikingly more efficient, i guess it works sort of like doing a 4min rep x 4 times in a similar way as you would train a strength muscle to become stronger and/or bigger? Since the heart is a muscle also?

[@realaussiemale567]

Any advice is better than no advice at all.

[@wildeone1636]

I've always used rating of perceived exertion, ole skool, I'm 64. If it feels like an 8 out of 10 and I can keep going 4ever, that's the sweet spot.

[@gatherfeather3122]

Seems contradicting? If it's an 8 you wouldn't be able to maintain it for long?

[@MrCmon113]

Is 10 or 0 maximal exertion? If 10 is maximal exertion I would say that 5 is the first side stiches. And 9 means I'm stopping for sure unless my life or liberty are in acute danger. So 8 would be the maximal effort I could possibly push myself to do in a normal situation.

[@luciod7776]

As usual, very informative video! Love your work💪⛰

[@NICUofficial]

Great tips that both match to and inspire my intermediate experience level (couple of half marathons) Thanks for the book recommendation - definitely want to add that to my running library!!

[@ablokecalledbeer]

This video, coupled with a friends recent advice, made me realise why I am not getting past my 5:00 per km mark. I was averaging 175bpm on some runs! Just dit my first 147bpm run. Crazy slow, but I can get used to it :)

[@adventuringacrossamerica3552]

I'm doing a fast hike through on the Katy trail, 225 miles in 4 days. I did the transoklahoma,511 miles, in 11 days. I love ultra running but I had to stop due to brain tumor. Now 1 year ago tumor is gone and attempt is happening in March 2023. Very nervous. Fast packing 35-40 miles a week or less if body gets worn out. Looking at doing 61 miles a day. Hope I get it done during the attempt.

[@jasyamaha]

I agree with everything you said. 180 - your age. I can't believe I missed that one. I'm 54 and after hard core training I was constantly surprised that 125 bpm was my average peak heart rate before I became short of breath. Hmm.

[@jgoodygoods512]

Man, great content that needs more visibility! Really appreciate your approach….

[@hikerJohn]

Another good book is "80/20 Running" by Matt Fitzgerald and he explains how to find your zones. HR Zones for me at 66 years old (1.5 years ago) (1) 50 - 60% = 90 - 108 (2) 60 - 70% = 108 - 126 (3) 70 - 80% = 126 - 144 (4) 80 - 90% = 144 - 162 (5) 90 - 100% = 162 - 180

[@belwynne1386]

Thanks! I am also 66 and was glad for confirmation of my math.

[@robertmyers7542]

Kick ass advice all the way around! Well done sir…..

[@timhansler9552]

Hey chase, I found that the music in the "Background" gets kinda loud in the last couple of Videos. Other than that a very informative Video again! Keep it up, so many people enjoying the channel.

[@JC-ct4yc]

Agree on background music. No need. Purely a distraction from good spoken content.

[@outlaw8000]

I didn't even notice the music. I guess I have to watch it again!

[@GypsyGirl317]

@@outlaw8000 I didn't notice it either because I was completely focused on what Chase was saying. 😊🤷🏻‍♀️🌿

[@damiengregory1525]

Some seriously great nuggets in there! Brilliant

[@yvemarybmusic]

Patience Practice Perseverence. A qiGong Tai Chi tutor siad those three words to me 22+ years ago. It has been a very good level of refocus for pretty much everything in life that needs progression. Which is pretty much everything right. Thankyou. Great info.

[@ChaseMountains]

That's great advice! The 3 Ps!

[@letskarate4557]

I hope i chose right way. Swimming pool for 3 months. Breaststroke nonstop and crawl every few lenghts. I try climb Dom in the alps solo.

[@brrrrett]

The 180 formula is too general to be helpful for individuals. Get yourself a HR chest strap. If you're new to running (less than 4 runs a week for less than 6 months), keep your HR under 150 bpm at all times. If you're breathing heavily at 150bpm, drop to no higher than 140bpm. Once you have a base of consistently running 4+ days a week for 6 months at lower than 150 or 140 bpm, then you could try a faster run. For the first 15min, run at lower than 140bpm. Then run at the highest effort you can sustain for 15min. Then try push your hardest effort for the next 2/3min. Your max effort for those few min. Then cool down for 15min, lower than 140bpm. Then look at your data. What was your average HR for those 15min of hard effort? What was your max HR you achieved during that 2min max effort? That will be a better indication of what your max HR is. Then, when training, your easy effort HR should be 40-50 bpm lower than that max HR. If you're running 80% of the time at that effort, you should progress steadily with reduced chance of injury. For the remaining odd 20% of your running time, aim to sustain an effort of around 25bpm less than your max. And of course, perhaps for around 5% of your total running time, try get your HR to around 10bpm less than your max.

[@weisualize]

Thanks for this, I believe I learned something.

[@michelleharnett1351]

Lol at light sweating. I sweat, politely put, freely!

[@ChaseMountains]

yeah thats kind of a dumb one because every sweats differently I guess ahaha

[@dominiqueanderson5313]

Mind = blown! Such helpful information. Thanks Chase!

[@quotient8854]

Me and friends were just used to hike everyday just to get smoke some over the plateau,as the month passed by we were literally running over mountain

[@allomentproof2573]

my advice for staying in the zone if you're having trouble keeping your heart rate up is to increase weight. I have a camelbak but will also take my very heavy camera out to stop and shoot the wildlife. The truth is, I don't try to stay in a zone anymore, I go with the flow and because of that I have got better gains over the last 2 years and it's more enjoyable. If you can't function during the day then clearly you're pushing for too much too early.

[@frankletank88]

Thank you for these tips very good video and well explained, all of this is very true

[@THEANPHROPY]

Thank you for the upload bud. Just one thing I want to highlight: that working at different cadences means changes in stride length & total body movement; even when using a fixed position apparatus such as a bicycle, will automatically make you change body position & seat position so you use a different muscle preferentially over another. So the take home message is: do not try to run slow like you would run fast & visa versa. There are some most excellent KZbin videos on running form by the Kenyan team & TEAM GB :::)). Stay strong: stay motivated; stay disciplined, stay safe!!!

[@rushodai929]

I was always trying to figure out how to fit more trail running into my schedule without being too exhausted for work, but doing a couple slow tail hikes during the week will work. Thank you for the advice. How to keep from turning it into a trail run? Not wearing my running shoes.

[@allanwood3562]

Very informative Chase. I'll definitely be diving into that book.

[@catseyekecaj]

Great Video, Great message. Thanks for this.

[@Arbie812]

Thanks, Chase. Super helpful and informative as always.

[@earthchildmoritz]

The max heart rate varies from day to day week to week ...the formula is 3 out of 5 times wrong. When you do a half tabata training with a movement you're comfortable and safe with - after this half tabata you know your max. Do this test every 2-4 weeks and adjust the heart rate max. For more effective training. Happy training ...correct me if I'm wrong!

[@IdRatherBeHiking]

Great tips to remember Chase

[@jeffreykellett8660]

Thanks for yr vid on knees its helped fix mine. Cheers

[@ChaseMountains]

Super glad to hear that 👊🏼

[@777lucifero]

1:50 seems so obvious, but yea. I trained constantly for years with my training partner (other sports, but same mental trap), the moment he left for a few months to visit his family back home... i basically just said ''tomorrow'' for 4 months. From march to couple weeks ago.

[@caissa6187]

Excellent advice. Thank you!

[@Tom14482]

Brilliant advice! You're an inspiration man

[@ladyflimflam]

I’m not sure a heart rate monitor is necessary if the focus is maintaining nose breathing. I find that focus really prevents me from overdriving my headlights.

[@getsmart3701]

Good advice mate. I had to learn it the hard way and it left scars😕.

[@deter3]

you are so frankly about what u message ! Thank u !

[@veerlegeens1886]

Love your second point, so true and so valuable.

[@veerlegeens1886]

Actually, scratch that, I love all your points. Awesome video!

[@p.richter9592]

Great video. Learned something new 👍🏻👍🏻🇳🇴