How I Run Up To 231km Per Week At 42 Years Old

[@drdanyu]

Pardon my French: "Holy F*ck!!"

[@user-kl3lg7tf3n-anx1ous]

Patrick Martin - putting KZbin's running and exercise physiology "experts" to shame since 2023...

[@plantwateringcitizen8787]

Aye, listening to this man is an absolute breath of fresh air (and that's important, for runners). Glad I'm not the only one who's sick of those windbags hitting us with "FIVE THINGS YOU MUST DO TO GET FASTER" as well "YOU ARE DOING YOUR RECOVERY WRONG" and not to mention "THE ONE SUPPLEMENT YOU MUST TAKE TO IMPROVE YOUR PERFORMANCE"

[@HowIsThat69]

No he aint. Running that amount of kilometers, Will eventually end up with some major injuries. Wether it’s muscle or bone related I don’t know. But running 30ish km per day will tear on the body. Remember his name ain’t Clark Kent and he is 43 years old. To me it’s sound unhealthy, but it ain’t my body

[@user-kl3lg7tf3n-anx1ous]

@@HowIsThat69 spoiler alert - I'm 48 years old and running 18 kilometers by feel every day (and 30+ every Sunday) for the past 14 months. I have been running for 15+ years and currently in the best shape of my life, challenging (and breaking) lifetime PRs across all distances that were set when I was doing what the "experts" advocated . No strength training or fancy recovery routines and no injuries so far. My name is also not Clark Kent.

[@io-rj6sk]

@@user-kl3lg7tf3n-anx1ous woah wtf u do literally no exercises in the gym ?

[@user-kl3lg7tf3n-anx1ous]

@@io-rj6sk I don't do any exercises/stretching/lifting etc. I just run everyday and use the foam roller for like 5 minutes. That's it.

[@neilfox9540]

I'm intrigued by your success Patrick. You are running as fast as someone like Ben Parkes but you seem to not be following some of the same training practices as someone like Ben or many of the other big YT runners like Ben Felton etc. Thanks for the clear and honest overview, it is clearly working for you although I wonder if a coach could help you break 2.20 or even better. There is so much more potential to your channel should you wish to pursue it.

[@pclarke41]

Your weekly mileage for an amateur runner is incredible. Some questions which you might be able to cover in future videos. Are you in a running club? Do you have a coach? Do you always run alone? Do you listen to music or podcasts while running? What are you running goals - I know London is your target race but are you hoping to break 2:20 or go even faster? Do you use a massage gun? Do you foam roll? How much strength and conditioning to you do each week and what do you do? Are you in gym? Have you access to a treadmill if required? What type of niggles do you get? What's your estimated VO2 Max? What's your current resting heart rate? How have these numbers changed much over the past 2 years as you upped your mileage? Lots of questions but you truly are an inspiration.

[@user-kl3lg7tf3n-anx1ous]

The guy literally just said his secret to success is an all-you-can-eat Chinese buffet

[@pclarke41]

😂

[@patrickmartinrunning]

Great questions, I'll answer them in future videos. But just quickly, I don't have a coach, I am officially part of a club but haven't got involved in any training sessions (not good on my part). I don't listen to music or podcasts running. I would love to break 2.20, not sure how possible that is, but will try. I'll get round to answering the rest!

[@Tritiuminducedfusion]

What is this 50 questions? 🙄

[@joe1071]

Who shit in your cheerios? All relevant questions one would have for someone like this. I don’t see anything wrong with those questions, and apparently he doesn’t either since he willingly answered some in the comments and wants to answer more in a future video.

[@toasterboy708]

2:49 you wont have a job much longer if you carry on typing like that mate... 😁

[@patrickmartinrunning]

🤣

[@Eddie-Spaghetti]

Thanks for sharing all this info Patrick it’s very inciteful and it’s helping me a lot. I intend on becoming a much better runner next year and I’m taking all this info in and I’m going to start putting it into practice next year to bring all my times down 👍

[@patrickmartinrunning]

Great stuff, good luck with the training. Just keep consistent.

[@psgraphics05]

Thanks Patrick, you’re an inspiration, although I think you must be a genetic freak! 😂 If you don’t mind me asking, what’s your height/weight? I’m like you, big snack before bed, then run fasted in the morning. Unfortunately, that’s where the comparison ends!

[@patrickmartinrunning]

Thanks! Haha I may well be a freak! I'm 6"2 and 70kg

[@psgraphics05]

@@patrickmartinrunning being 70kg must help. I’m 6’3 at 91kg, but I was 100kg last year! I enjoy running and only really started to lose weight and improve my fitness, but I’m 63 in Jan so have to be careful with injuries. I also still enjoy bodyweight workouts, so split my time between the 2. I’m hoping to do the Hastings half in March. Be good practice for London if you fancied it?

[@robinmitchell849]

Another great video. My favorite KZbinr. Keep it simple. Run. Enjoy your life. Run.

[@patrickmartinrunning]

Thanks so much. Yes keep it simple and enjoy it!

[@theolliebonnietriathlonsho6558]

so awesome..... well and truly breaking the mould !! Nice work

[@Running111]

Great video Patrick, very informative and motivational.. You will nail it in London!

[@patrickmartinrunning]

Thank you

[@kokopelli2764]

When at 40 years old you realise you could have been one of the fastest runners ever if you started 20+ years earlier. Impressive really

[@DublinDapper]

Literally could of been an Olympian😂😂

[@Dexduzdiz]

It’s does put it into perspective.

[@stefanf5433]

Love your channel and your thoughts on running. Very helpful. These days when I see one of your videos pop up on my notifications I click on it without hesitation. Great content. Thanks very much Patrick.

[@patrickmartinrunning]

That's great to hear. Thank you

[@clab06]

Your fast.. Are you following heart rate zone? Or your just running on how you feel?

[@npavcec]

Awesome stuff! I am about your age, currently running around 120km (average 10 hours) per week on a one (evening) run per day and considering starting to run doubles, but the idea that I'd have to go to work (I work as a teacher) after a morning run seriously dreads me. Kids would sense me being tired and would psychologically "rip me apart". :D Anyways, I wanted to ask, what is your height/weight and how many hours do you actually run per week? It looks to me that you have a ideal body type for being a runner and that you're plently "genetically" talented for being fast and durable. Anyways, awesome stuff.. looking forward to see your future feats! Cheers, mate! p.s. nuts FTW. ;)

[@patrickmartinrunning]

Thanks, I think it's about 14 hours a week. I'm 6"2 and 70kg. It is hard with kids, I can get quite tired sometimes and they do see that which is why I don't think I'll run like this long term. Yes I do totally understand that some jobs just don't suit this too.

[@user-kl3lg7tf3n-anx1ous]

Don't be afraid to go for a run early before work thinking that''s going to affect you. FWIW I am doing my daily 90 minute run before going to work and I am a surgeon. Sounds funny but most mornings it's my colleagues at work that seem sluggish not me.

[@Cloud007.]

​@@user-kl3lg7tf3n-anx1ous I agree with this; any time I exercise before work, build up a sweat and then shower, I'm fresh as duck for the whole day. That's even whilst not getting an ideal sleep.

[@adayexpired6370]

Peanut oil, MSG, and Coco Puffs! Meal of champions! Gotcha! 😂 Jk. But you’re amazing… love the no-bs messaging. Nike: just do it. Patrick: just run. Shorter better slogan. Excellent. 👍

[@patrickmartinrunning]

Haha yep a solid running meal 😂

[@Frostyownz]

What was the first book you read in regards to running? or how knowledgable were you about running when you started running?

[@PatrickChristman]

hello, so inspiring I just love your videos how you just lay out your approach. I was the happiest ever running 20 km each morning just listening to my body. some days fast some days not so fast. built up a super power base. and it just made running so much more enjoyable for me. getting back to that approach after a little calf strain because I made the mistake of racing flat out 10 mile race. Will definitely be following you online at the London marathon!!

[@Cloud007.]

Fantastic content, as always. You're gifted, Patrick, but you also have a superb work ethic. Massive respect!

[@patrickmartinrunning]

Thank you

[@MyJoey90]

Bro that’s the secret “eat chocolate everyday” 😂

[@qigong1001]

I'm nowhere near Patricks effort, but what help my decent gains is keeping a food/sleep/poop journal. Yes, poop. G.I issues/malabsorption are common issues which heavily influence performance.

[@RaoBlackWellizedArman]

Interesting idea. I also keep a journal about my runs, how I felt during it etc. May I ask what type of information you keep in your journal? Like... do you count calories, protein and stuff or do you just write chicken breast today? 😅

[@qigong1001]

@@RaoBlackWellizedArman No calorie counting, just document the meal, beverage, the time eaten, when i use the restroom, and what my masterpiece in the toilet looks like, and how my gi feels. If my guts don’t feel great, or my poop isn’t fully formed, too many wipes, then it affects my performance and training more than anything else. The massive finding for me, and I should’ve known this, was that coffee two days in a row “moves” things too fast, I won’t digest nutrients fully , and that’s why I’ll feel exhausted or my guts feel uncomfortable. That was a hard one to accept for me, but it’s been life changing. Second biggest finding, was after long run I loved to eat a big meal like a reward, but that just messes me up bad. So just a dairy free smoothie with banana, berries, nuts. Then wait a few hours and eat a little more. I figure takes ton of energy to recover, but also needs ton of energy to digest. My body will sacrifice digestion and doesn’t feel good. I also find that kefir, ginger, honey, bananas, fruits work great for me. Salads, nuts, beans, avocados have to be limited, Meats in limited quantities. No running for three hours after a meal. I won’t count calories, but watch my weight. If it goes up, I cut back portions. Try not to eat too late in the night, I could go on, but those are the highlights.

[@marcelomar9728]

When you were a teenager, what sport did you play? Have you ever been a professional athlete in any sport?

[@thespecialone7632]

Do you use a running headlamp in winter? If so which one?

[@patrickmartinrunning]

I use a handheld torch, I've never got on with headlamps. I find holding it in my hand works well. Just a palm sized cheap one from Amazon.

[@DecGreg]

I agree with your take on running form. Often when running very 'easy' you run with totally different mechanics/form compared to your race pace, so you lose the feel for it, but steady running form feels very similar to race pace while not being as fatiguing on the body as faster running

[@patrickmartinrunning]

Exactly that

[@lean2281]

Absolute animal!

[@Ragewalk]

New Patrick Martin just dropped 🔥

[@charliebakes2]

You seem like a really nice bloke making informative videos. Well done.

[@timbrownblacksmithandknife5648]

Thanks for sharing. Have you thought of just adding creatine into your hydration?

[@patrickmartinrunning]

Thanks, no I haven't really looked into that.

[@regivb]

Very inspiring ! Keep it up.

[@redflash09021981]

Thank you, as of 14:30 you explain, that you do speedy surges during your steady pace runs. Since you mentioned the "Easy intervall method" from Klaas Lok as one of your favorite running books and he is rather against "steady runs" (as I understand it) I wondered how his training principles fit to your approach but now it makes more sense to me. Best!

[@SuperPrefan]

What was your running schedule like for that very 1st 10k and how did you get to where you are now from then? How did you increase your training?

[@bartb217]

The part a lot of people forget, is the fact that the body does not know distance or pace. It only knows intensity (heart rate) and time on feet. Because you are so fast, the number of hours you train and the damage to your body are not extremely high, which is why you are able to do it. The average Joe (running 3,5 or more hour marathons) would absolutely destroy his body running your distance every week.

[@lean2281]

That's why you have to train the body you absolute goon

[@danny3335]

If you take a closer look at the duration then it is not that scary....230km per week sound a lot scary. Most people cannot run 230km weekly because we do not have the speed but running 12-13 hours weekly is quite possible for a season runner. Great video btw 👍

[@polski1986]

You really don't need to run so much....quality over quantity

[@jmbaug1229]

Your KZbin channel deserves more subscribers. You are a big inspiration for many of us 🙌🏻 I think there is so much to learn from your process and you fantastic way to simplify training. 110% Consistency is key ! 🤍 from London J.

[@crayontom9687]

You wanna get nuts? Let’s get nuts 😂

[@patrickmartinrunning]

😅

[@richardsarson]

02:49 😂

[@tomshaw7738]

Have you ever thought about trying to run a fast parkrun?

[@patrickmartinrunning]

I've run a couple in around 16 mins my best on a slowish course.

[@ThankCOD4acronoms]

Impressive stuff, Patrick. I was wondering do you incorporate any gym or strength work into your routine ?

[@patrickmartinrunning]

Thank you, I've started to do core work and some leg strength work. All very basic stuff. Up until now I haven't really done any of that apart from when I had an injury and needed to strengthen the area to recover.

[@TobyNewbatt]

The secret: mixed nuts after a workout* *plus 200k a week also helps as PM is a beast

[@patrickmartinrunning]

You've heard it here, get the nuts in Toby. Actually that sounds a bit wrong 😅

[@TobyNewbatt]

@@patrickmartinrunning 😂😂😂

[@OohRight]

You must need new trainers every fortnight 😂

[@japanesemeandmyfamily145]

I’m a big fan of the kids coco pops around 8pm and agree I went out for Indian food with family during the summer in the UK and flew on a half on the Sunday. Yuki Kawauchi swears by Japanese curry the night before all his races.

[@patrickmartinrunning]

Curry must work too then! Thanks

[@jochippyy]

Very insightful and helpful video patrick, do you do much in the way of threshold runs?

[@patrickmartinrunning]

Thank you, yes about once a week I'll do some threshold intervals.

[@jochippyy]

@patrickmartinrunning 👍thanks Patrick keep up the good work

[@W0ndering50ul]

Ive been running 6 months now and has been great, lost 5st and my times have decreased massivly . 5k from 40+ mins to 23+ mins. However i definitely gound myself getting too carried away and trying to run too far, too fast and too often and last 2 weeks my body has repaid me in kind with plenty of injuries. I follow you on strava and i find you super human and love it but i love how you remind me at the end of this video to build up to it and not to go crazy before your body is strong enough. Thanks for another great video

[@patrickmartinrunning]

Yes you definitely need to build it up. Our bodies are great at adapting over time, but they do need time and gradually increases in stress. Keep training when you're fit and over the longer term you should see good improvements. The reduction in your 5k time is already incredible.

[@mikehobbs624]

Great video Patrick. Some real key messages in there. Find what works for you, consistency is key and don't over stress yourself on the speed work. Run to feel 👍 I follow you on Strava, very inspiring!

[@MyJoey90]

Are you doing anymore races before the big race?

[@patrickmartinrunning]

I am yes, just not sure which ones yet.

[@NickHope]

I'm 57. I recently increased my every-few-days long runs from about 15k to about 21k and that was fine. Felt great. As soon as I then increased the frequency by bringing those long runs closer together, I got navicular stress fractures in both feet. Don't be like me. Take it easy and increase the distance/frequency REALLY slowly, especially if you're a more mature runner.

[@revs8415]

This very much sounds like my own experience. I am 39 and back in July I increased my weekly long run from 15K to a regular 22K. All was going well until I got COVID and pushed through the whole 22K. After that, I started getting pain in my shins and was diagnosed with a bone stress reaction which took me out for 3 whole months. After getting back into running I kept suffering of Medial Tibial Stress Syndrome and currently had to stop running again as I don't want to risk another bone stress... And now I don't know if and when I'll be running again...

[@io-rj6sk]

how long till u can run again u reckon?

[@NickHope]

​@@io-rj6sk I've heard the normal timeline for non-surgical treatment of navicular stress fractures is 6-8 weeks non-weight-bearing in an orthopedic boot or cast followed by 12 weeks of rehab, but each case will be different.

[@nathanspaghetti]

Do you use gels for all runs say, over 20km? Or, as you’ve gotten fitter do you require less glycogen, so no requirement for gels on sub maximal efforts for you?

[@patrickmartinrunning]

No I don't use gels at all and never have. My body has just got used to it.

[@nathanspaghetti]

@@patrickmartinrunning Thanks mate, love your candid content.

[@ProjectWillo]

With doing that much running do you do any strength training at all or is it literally as many miles as possible?

[@Eddie-Spaghetti]

What’s happened to the running Patrick hope everything ok with you pal

[@pwt1969]

Hi Patrick, great information. I have a question for you. Do you stretch or cross train or get massages or do foam rolling, Epsom salts baths, cold showers, etc?

[@joe1071]

Holy shit, his family must be so annoyed with all the time he commits to running twice per day, 140 miles per week

[@Joseph-ns2pl]

Great video. No nonsense.

[@alexbrown651]

Great stuff, just go out and run. At the end of the day it shouldnt be too complicated. Looking forward to your next marathon. Nice to see you eat normally as well 🍫

[@JeDindk]

Thank you for a brilliant and a very inspiring video. I enjoyed especially the part on nutrition. Eating more nuts and chocolate are definitely ideas that could also work for me. 🙂

[@io-rj6sk]

do u run literally everyday or is there a pure rest day thrown in there? also is ur daily trainer for all this mileage ur doin still in the saucony speed 3's? even for the tempo seshes u do on the track?

[@worldreformmedia6593]

i like your idea of post run nuts, so satisfying and easy, no prep, often I dont feel like cooking a meal immediately after a hard workout.

[@RunSensible]

Love these vids. I've been trying to fit way too may square pegs into round holes. 😂👍

[@joe1071]

He must burn through shoes like toilet paper

[@josephstalin5003]

how did you build up? I don't know where to start

[@dannyvulich]

What about strength training?

[@patrickmartinrunning]

I've recently started doing some core work and a little leg strength work, but it's an area I really need to work on.

[@crayontom9687]

Inspirational stuff Patrick 👍 I’m the same age as you and what you say about deciding what pace to run on a daily basis is so underrated. I’ve learnt as well that if I feel lethargic or tired, just back it off. Likewise if I feel good on any given day, push the pace. I can run anywhere between 6:40 minute miles and 8 minute miles for my non-workout days depending on how I feel

[@GregK2]

Is there a point of diminishing returns? Have you found an optimal number? 231 seems really high

[@patrickmartinrunning]

It's high, but that's what I was able to take that week. I expect there is a point of diminishing returns. I've enjoyed testing it anyway to see what my body can take. I probably wouldn't go any higher than that.

[@jamiewebb1186]

Interesting stuff defo good to go on feel 💪💪💪

[@religionofrunning253]

Thanks for guidance u r super human

[@RaoBlackWellizedArman]

Great video again. I'm wondering if you have a gray (pace) zone you avoid as you know it's become a popular concept and anybody who disagrees is told to not understand "science". 😅

[@patrickmartinrunning]

Yes I know what you mean, no I don't avoid certain paces. In my opinion that just overcomplicates something which is actually simple.

[@acidgoliath]

What shoes do you wear?

[@owenearl9121]

Thanks for sharing :) I also like the concept of running to feel. Do you find you need to do any stretches or do you just rely on taking it easy building into your run (warmup)? I find I have to cycle through different shoes to ease loading on my Soleus - stretching seems to have nil impact.

[@patrickmartinrunning]

I don't really do much stretching, I mainly warm up at the beginning of the run. Probably rotating shoes is a good idea. I don't do that enough to be honest.

[@tristanglasse-davies4547]

What a legend

[@aditall9433]

Hi Patrick. Do you drink coffee in the morning before running?

[@patrickmartinrunning]

No I don't, it's not something I've tested much, but I think caffeine is definitely a performance enhancer and probably worth trying.

[@W0ndering50ul]

Simply simple

[@JoutarouKuujou1]

Hi are you still going to do the winter gear video?

[@patrickmartinrunning]

I'll try!

[@robertstenhouse3880]

Love the videos Patrick. As someone who loves to plan and loves a to do list, it would be somewhat strange just to run on feel and not have a pre planned week of training. Questions: 1. Do you always find there's an average number of days per week where you have good energy and can run fast as a result? 2. In terms of speed work/hills, so you think their value is overplayed versus just running a lot of quality milage at easy/steady paces? I'm running around 30km per week at the moment, to maximise muscle growth from the gym and reduce injury potential. But find myself wanting to put more intensity in, as I only have 30km to play with.

[@patrickmartinrunning]

Thanks, I generally find I have 2 or 3 days a week of good energy when I can run fast. That can change, but I would say that's the average. I think that hills and speed work are great. I especially love hills. I do feel though that in order to be consistent I need to have a strong foundation of easy and especially steady paced runs. If I start going fast too often, I'm risking injury and losing the important consistency. There's a balance to be had there, which is why I like to run by feel and what my body is ready for. Especially in my 40's!

[@robertstenhouse3880]

@@patrickmartinrunning I suppose with the hills you can just work them into your runs and run them easy and steady whereas the speed work it's a bit harder. Speaking of running to feel. I was going to go out this morning but my achilles is a bit sore. Is that something you experience, random aches and pains out of nowhere? Annoying it is

[@marcelomar9728]

Contagem regressiva, 6 semanas para maratona de Londres!

[@marcelomar9728]

Estarei na torcida por um bom resultado!🙏

[@W0ndering50ul]

I ran my first half marathon ever the morning after eating a big vindaloo. Supprised myself as I thought it would have hindered my run tbf

[@io-rj6sk]

did u do the half marathon fasted?

[@W0ndering50ul]

I had a bowl 🥣 of porridge before, and a small bag of dried mango pieces during.

[@tyronschwartz-fd4vx]

How do you determine your steady pace Patrick?

[@patrickmartinrunning]

Faster than easy, slower than marathon pace, but fast enough to feel like its a bit of a workout without putting too much effort in.

[@RaoBlackWellizedArman]

​@@patrickmartinrunningGreat. And what pace that might be for you? Taking into account your marathon pace, it helps us calculate. As a 4 hour marathoner, my a little faster than marathon pace would be my easy pace. I don't have anything in between. 😂

[@zebrastuhl4515]

How many hours per week are you working? (Job)

[@patrickmartinrunning]

Full time

[@zebrastuhl4515]

holy shit@@patrickmartinrunning

[@Masamune314]

Very impressive!

[@samdking]

Great video Patrick. Question: how do you plan and stay motivated on dark evening runs this time of year? I find it so hard to get out the door, and to find a practical, interesting route.

[@patrickmartinrunning]

It's hard, the most difficult part is getting out of the door. Once I get going I'm fine and enjoy it. I try to keep that in mind. Also I'm annoyed with myself if I don't get out and it nags me! That feeling pushes me out too. The biggest thing is that I do enjoy it overall so it's not too hard.

[@Heinrichdouglas1]

Why ?

[@patrickmartinrunning]

Good question and my next video will be about this.

[@TheCuratorIsHere]

Carb loading does the opposite for me. I have to fat load instead.

[@io-rj6sk]

keto diet?