How To Run Faster: Improve your Cardiac Efficiency

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🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races all the way up to ultra marathons. Also, we will discuss the best running shoes of 2020, and running shoes that are not working in the current calendar year.
Seek Beauty
Work Hard &
Love Each Other

[@DJLikeRice]

Hey Seth! Student doctor here. Just an interesting fact about coronary blood flow for you and your viewers: The heart contracts pumping blood out into the body (a phase in the cardiac cycle called Systole) filling the hose (blood vessels) giving our muscles oxygen and nutrients. However, the way blood gets to our heart muscles is different to the rest of the body. When our hearts relax (the phase called Diastole), blood flows backward due to pressure differences. To prevent blood from flowing back into the chambers of the heart when it relaxes, there are gates called valves, which shut to prevent back flow as the heart relaxes. The opening for the coronary blood vessels is right outside this gate (the aortic valve). This means that as the heart relaxes (and the valves close), the coronary blood vessels actually fill up as the blood flows back pressing against the valves. This gives oxygen and nutrients to your heart muscles. Therefore, the longer the heart relaxes, the more blood flows into the coronary blood vessels. This in part (alongside increased stroke volume) explains why trained athletes have low heart rates - like yourself! (More time between each contraction, means more time spent in relaxation and filling up those coronary blood vessels) Anyway, love your content! Thank you for inspiring me to turn that doorknob :)

[@danielfarrugia3884]

Brilliant comment! Thanks

[@levandmarthapolyakin-aaron2183]

This was so clearly explained and interesting. I knew about the systolic and diastolic elements of the heartbeat, but not about the actual movement of the blood back against the valves. Fascinating.

[@andrewhall6695]

I am running about 5 months my resting heart rate is around 50 I am 63 if I run on a treadmill at 5mph after 15 minutes my pulse is 135 BPM and blood pressure 115/70 and it continues to rise if I run more

[@Brandoni65]

Wow I learned something new here what great info so nicely said! Makes a lot of sense! Thanks for the input!

[@MooMooMath]

Great job. I have taught Biology for 30 years plus I have read DR. Daniel's book many times. You are spot on when you describe what happens to your body during the long run. If you are not aerobic during the long run this system will not be developed most efficiently. So as you say, sometimes you have to run slow to run fast.

[@ParkerMax]

The mitochondria is the powerhouse of the cell! 😉

[@AdrianLopez-ux7ts]

its so cool that someone with your credentials can support what seth is saying

[@ccasella9173]

What book are you referring to?

[@ivanbarcot3827]

QD: Talk about lactic acid and how to deal with it when it starts to hurt. DGR strong💪

[@roguy26]

It’s all in the mind bro, every ounce of it is mental to keep pushing through the leg discomfort

[@littleboyblue2323]

I can answer your question. Keep the Carbon Dioxide (CO2) levels high enough, because your body produces lactic acid when your CO2 levels drop too low. You need CO2 levels high enough to lower your bloods' PH levels and help oxygen separate from hemoglobin so that you can use the oxygen. Breathing through you mouth is a good way to lower your CO2 levels (it will also dehydrate you faster) so keep your mouth closed when you run.

[@ivanbarcot3827]

Thank you for your advice. I will try that next time.

[@adamede9316]

@@littleboyblue2323 be careful with this as it only works for a very short amount of time and can really hurt u if u get it wrong

[@littleboyblue2323]

@@adamede9316 Actually you won't hurt yourself. It's they way you are supposed to run, I know because I this is the way I run. Breathing through your mouth is what your not supposed to do, your mouth is for eating and drinking and your nose is for breathing.

[@uvclerkcurtislamson4142]

Every night we look forward to Seth o’clock (Philippine time).

[@marlinweekley51]

SDT (Seth Demoor Time) = 11 UTC (Zulu/Universal Coordinated Time) 😁🏃‍♂️🏃‍♂️

[@bayudwik.6983]

Same here in Indonesia 🌌🌉🇮🇩😆

[@thirdculturemama]

Lunchtime for us!

[@jjchang9874]

DGR Philippines represents 💪👟 every 7 pm everyday.

[@Kelly_Ben]

I completely agree about the excitement and challenge of making myself the best version of me before I croak. Learning another language, making my dream business a success, doing my part to make the world a better place, and running ultras, hopefully all over the world... life is for living! You channel helps make me the best runner I can be.

[@mrrafferty1]

49 years 9 months old I set 5k PR (27:54) 2 days ago at the Denver Donut Dash. My goal was and REMAINS sub 27:00 - onward and upward , however, I earned my Andy's custard with the PR

[@levandmarthapolyakin-aaron2183]

Brandon, congratulations! I was there too-which wave were you in? I was in the 7:30 wave. I didn’t set a PR but I believe I broke the 60-69 age group record; at least I did win that age division even though I’ll be 70 in June! It was a nice day. We wanted to go to Andy’s but had to drive home to the mountains so it’s on our plan next time we’re in Denver. Martha

[@mrrafferty1]

@@levandmarthapolyakin-aaron2183 I was in the 8:30 wave, so probably a little warmer, but not much, the wind was a challenge and my clothing option played a role cause I overheated a little.CONGRATS on the "W" that's fantastic. I hope to still be racing in my 60"s and beyond, what is your secret ?

[@awnis001]

Can you do a video on "How to be content with just 1 or 2 running shoes and How to not become obsessed with it?"

[@DanRuns]

I may have felt 'faster' during other training blocks, but this ultra training has made me feel a whole lot fitter, more comfortable with pace, breathing and being in tune with my body.

[@upsetuloss]

Hey Seth I'm 35 too, thanks for spreading positivity and knowledge. I'm a beginner runner and your passion inspires me to keep going, love your channel.🏃🏾‍♂️

[@barryhall6508]

Love your videos. In the race footage at approx 3.55 in I noticed two running tops from a local run group ( Brendan Doyle running) here in Ireland.

[@jscride]

How To Blow a Larger Snot Rocket: 8:46

[@lukespooner2481]

Thanks for that.

[@ricjas0170]

🤣🤣🤣

[@thirdculturemama]

So funny I picked up on that too, linked to the time stamp and then saw your comment!

[@jscride]

@@thirdculturemama also Seth provides a voice over -- "More water through that hose..."

[@cayenne767]

The Technique /running science Vlogs are my favorite! QD: Can you do a video on Anerobic Threshold for long distance runners?

[@brandot4810]

As an exercise science and physical therapy major I think you do a great job breaking things down Seth, I think a potentially helpful thing to talk about for runners involving the aerobic system is how our body uses energy already inside it and what happens during a marathon or long run when you need to fuel to keep going. For example most research will say people run out of their “stored” energy after around 90 minutes of hard activity meaning you either need more fuel to burn or your body will switch to burning fat through oxidation with the air you breath in. So sometime before 90 minutes preferably you’d have to give the body something else to work with. This could also work well as it’s out video for fueling during a race or long run, but it involves the aerobic system and I feel like it’s not talked about a ton. Keep up all the hard work, you keep me motivated to keep chasing down my passions! 🏃🏻

[@swenderich]

I love these videos about physiology Seth! You mention the potential 20-25% increase in VO2max, which is amazing indeed. What baffles (and motivates) me even more is the much, much bigger potential increase in anaerobic threshold. How about a video about the physiological changes that cause an increase in that? Thank you for your daily dose of positivity and inspiration! ❤️

[@cliffordstanger8960]

Idk who you are, but your videos keep popping up, and I tend to watch them. Was never a runner, was into lifting. But as a 45yr old I've backed off this, too many injuries, dropped all exercises, hit 255lbs, now at 217 and still dropping weight. Now I only do stretching, running, biking, haven't been injured, knock on wood. I'll be watching more

[@stevehumphries4687]

In 2018 Leeds AC runner Mick Hill ran a 5K in 22.40 approx. Fast forward 3 years, and Mick has just got the UK record for (5K VM 45) Running the Podium 5K he ran 14.34. Truly incredible transformation!

[@joshuabirmingham9570]

14.44, I managed 14.41 in the same race on the night

[@stevehumphries4687]

@@joshuabirmingham9570 that’s phenomenal speed. Massive well done mate 👏🏃🏼👍

[@joshuabirmingham9570]

@@stevehumphries4687 thankyou 👍🏼recently just raced with Mick again in a 10k he unfortunately DNF but I managed 31.12 for a PB

[@brandonatkins1300]

Seth, listening to you reminds me of Plato’s Cave. There’s an Ideal way to train, and you represent that to me. My training is just the shadow on the cave of the ideal you radiate. I’m happy to have someone setting such a great example for me to follow.

[@cakej1]

Through HS(10:30 2 mile) and college(4:02 1500) I was below average runner, but I spent so much time researching all this stuff and being my own guinea pig. Ended up running sub 2:25 4 times in marathon in my early 30s. Now in my 40s I've slowed a little, but the same things apply and I still love researching things. The training the Ingebrigtsen brothers do is very interesting. There LT training would be a great topic to dive into.

[@TheGonjoek]

Coach Seth is back! Love it! (or may I say, professor?) As a pharmacist, one of the reasons I love running is how accessible the science behind this sport is!! You're doing a great job explaining it, Seth. Would love some nutrition & rest/recovery science facts on how to run faster.. I think it would definately help mant!!

[@Chrislubey__1]

QD: aerobic glycolysis, using glucose of ketosisis as fueling

[@indiegamerblog]

Hey Seth! Love all the wisdom and insights into how to run faster. Whatever the topic for your next vlog on the aerobic engine - I’d love to see you post references (for example, the books you mentioned) so I can dive deeper into the subject myself and to understand how/where the studies were done that - for example - mention a 2 hour + aerobic session being particularly beneficial.

[@vincentvenieris2185]

Where is everybody!? Okay Seth, I’d like a vlog on better breathing techniques! The further I run, I find it gets increasingly difficult to breathe. Thanks man!

[@ca40946]

On slow runs find your breathing cadence. I tend to breathe in on my left foot for 3 steps, and breathe out on my right for 3. If you lose it later in your long runs try just walking ....get your breathing back......it’s helped me

[@kenrickhk]

I don't use pattern , i breath faster if my body ask to. Just relax man!!

[@christianpape4369]

Hey Seth, you are my key to be enthusiasm and inquisitive about running every single day!! Thanks

[@jboerman3]

Going for a run now, lets goooo 👊🏻

[@VancouverHeartHealth]

Love your content, Seth.. Perhaps consider adding guests such as an exercise physiologist, cardiologist, respirologist, and maybe an endocrinologist to your vlogs. Might have to go long form. You have built enough of an audience for this type of work.

[@slampamper1318]

QD: It's clear that you can specifically train many different systems in your body. Magazines overflow with tips and tricks. But than the question is: Which are the bottlenecks towards running faster, and how can you determine what holds you down?

[@lyviusvik7311]

Great vlog, thank you for the dedication Seth. QD: Threshold and it's applicability in training. It seems to be important for Half-Marathon and above but certainly for the 10K. You have already done a vlog on threshold but an updated one with it's applicability will be very appreciated. Thank you in advance,

[@casestevenson6162]

I'd be interested in your take on aerobic vs. anaerobic, and how you choose to split the two in your own training. That being said, you are spot on with the fact that it can take years to build this kind of endurance and aerobic efficiency. I started running three years ago, and I am just now starting to see real increases in speed and efficiency! It's been a long time coming, but I can't say I haven't enjoyed it, and your daily presence always serves for a little extra motivation.

[@CSWells-uq4jx]

That comment was so true. And it’s extra weird that that was the comment, because I was just thinking the exact same thing yesterday. I just ran my first official 5K. And my goal is just to do 35 minutes or less. I smashed that and did 32 minutes and 48 seconds. And My first thought was, “ oh! Maybe I’m better at this than I thought I was. Maybe my next goal should be sub 30.” Geeze

[@chrisowen594]

Mitochondria is fascinating and not something I had come across until recently. Would love to hear more. Ps I am also 42 and crushing the Pb’s this year

[@rogansful]

When we train, an interesting thing happens. While we are improving , the feeling stays the same but our times/numbers keep moving down. What i mean is (for me), that nice snappy feeling stays the same during my faster sessions but the pace my watch is giving is changing.. sometime ago the feeling of fast was 4:00min/km , today its closer to 3:40min/km and hopefully in the future it will be even better. Thanks for the inspiration. Onward and upward!

[@catchpole11]

As the saying goes "it doesn't get easier, you just get faster"

[@levandmarthapolyakin-aaron2183]

Re: setting PR’s as older athletes, I have to mention here again that I didn’t even start running until I was 58 or 59, and I hit my 5K PR of 25:11 as a 68 yr old (2 yrs ago in my last sea level 5K before Covid). I’ll be 70 in June and am still getting faster, so if you train smart (I have a coach and that made all the difference) and remain uninjured, it’s possible to get fitter as you get older. Thanks for this vlog, though, because I always need reminding to have the patience and discipline to run slower on long runs! Martha

[@briantruck2284]

Eat healthy

[@timdavis1266]

QD: I’m interested in you taking this info, and showing how anaerobic work impacts building up your mitochondria (etc) from the aerobic work.

[@BigJohnMcCarthy1]

Good morning DGR family

[@Deadbuck73]

Good Morning indeed!

[@vincentvenieris2185]

Good morning DGR!!!

[@pablomarani3799]

QD: it would be interesting understand 1) the cardiac and respiratory benefit of each type of training and 2) in the implication for different type of goals (it's not the same what you want to develop for a 5k vs. marathon). Today you covered the topic generically with a deep dive on long runs. But what about tempo, threshold and so on? What benefits and adaptations we look for for each type of goal? Keep up with your work!

[@mwmstals]

Hi Seth, i would be very interested about what happens to our aerobic system when we get older, and what happens to the aerobic system during an injury period where you cannot do any endurance training .

[@InTheLongRun]

QD: Lactate Threshold and the Cori Cycle, how fast lactate converted back to glucose, optimal blood concentration for lactate threshold runs, time to recover between lactate threshold runs, minimum amount needed at lactate threshold, critical velocity, etc

[@irritablearchitect]

33:33 for a 10K is just plain fast. Not just at 42 years old (I wish I could turn the clock back that far), but at ANY age.

[@DonGivani]

That's is like the fastest 2 percent of the world at that age

[@movemorenowjames]

Great episode... as always

[@davidgross7972]

Excellent summary and motivation to get out for those long runs and aerobic training! Mitochondria are one item I don't fully understand so would like to hear more on that topic.

[@RobertHough]

I was in the same race as Steve with his 33:33 (knew you’d love that number, Seth!) and the same age cat - well in Steve 👏🏻👏🏻👏🏻

[@DarkinJinx]

Seth I love your vlog. So freakin inspiring!

[@TylerGee207]

My favorite monthly installment

[@davidczerwonky2757]

love the new intro

[@ericpetersen8645]

QD: how other specific workouts help build endurance and speed. (Like today’s long run); intervals, repeats, Fartlek, recovery, progression, ladders, etc.

[@chrissherwood7679]

This was so good and well done. Impressive, quick summary. QD: Differences between aerobic and anaerobic systems. When and how to train each in a training block?

[@dewrunning]

QOTD - best way / techniques to train your body to mainly use fat for energy while running - thanks Seth !!!

[@JeremyGiese]

Miss being one of the first to comment on videos lol...travel for work so I start early. But anyways still look fwd to the vlog for my evening relaxing

[@hebrews11vs5]

I'd actually be quite interested in the relationship between body weight and running speed. Is it linear? Also be curious to know more on biomechanics of running. Basically why are some people so much faster than others at distance running.

[@stephenmesquire]

I'm interested in that relationship too. Body weight to speed and its optimisation.

[@levandmarthapolyakin-aaron2183]

Usain Bolt is a BIG guy and he’s obviously extremely fast, but for sprinting distances. Maybe it has a lot to do with fast-twitch vs slow-twitch muscle types as one factor (speed vs endurance) in tandem with body mechanics, proportions, and more. Martha

[@hebrews11vs5]

@@levandmarthapolyakin-aaron2183 yes, great points. Especially proportions of limbs and tendons etc, I think of the very fast Kenyan runners. In addition to running I also cycle but my cycling is quite a bit faster, relative to others, than my running is relative to others. So this has me realizing that it obviously must go beyond cardiac abilities like vo2 max, endurance etc.

[@tryathletes]

The Sports Gene by David Epstein discusses this at length. Very fascinating field. Not only body wise / weight but where that weight is (swinging weight on ankles and calves as example) is hugely impactful. I used to be a ~190lb sub 18 minute 5k runner and have always been fascinated by differences in size and its impacts.

[@hebrews11vs5]

@@tryathletes I will check that out. Thanks. Huge congrats n breaking the rules and going sub 18 at 190 lbs. That's very impressive pace especially for a bigger guy.

[@SpencerMahon]

I would love to learn more about the mitochondria. I've always been fascinated by the science behind that organism.

[@chrisemery4966]

I’d be interested to know what we need to get inside our bodies immediately after these 2-hour plus runs to get maximum benefits. I hear a lot about the 3:1 carb to protein ratio; are there any extra vitamins or supplements we should be looking to get in to maximise the benefits and make our bodies stronger?

[@DanielSmith-mn5wl]

QoD: I’d be interested in hearing you discuss VO2. Can you increase VO2, is VO2 what describes the upper limit of ones performance, etc.

[@dominiquebeausejourostiguy]

interesting vlog! 👍

[@155Michel]

Question: if you had to guess, how much improvement comes from aerobic training and how much from anaerobic training? Most estimates I've seen are around 90% / 10% (aerobic / anaerobic). Which would mean that if you don't like intervals etc. and only do slow runs (e.g. MAF method) then you greatly reduce fatigue and chance of injury, while only sacrificing 10% of your improvement potential. (For an average runner! Not for someone who is already very close to their max potential.) Any thoughts?

[@tryathletes]

I'd be interested in Aerobic threshold (vs anaerobic threshold) for long distance training. Ie, accessing fat stores for energy vs sugars and how you can improve that process.

[@CAIrondad]

QD: short answer: Building aerobic capacity in the context of LT. Long answer: How do you approach building the aerobic system in relation to being close to your LT? There must be many of your long runs where the intensity level is relatively high given the vertical you’re doing, but in your case you’re still staying in the aerobic range. Or are you? Maybe on your long runs in the high mountains you’re in and out of aerobic status Over the course of two or three hours?

[@Miandbruno]

Another excellent vlog Seth!! I'll try to filter your knowledge through to my Tattie Teammates but they're a bit thick!! Butter my bread!!!

[@trainwellracewell]

Highly recommend a book called “Running to the Edge” by Matthew Futterman. It’s about Coach Bob Larsen (Meb’s coach) and his coaching style. He was ahead of the game in an age that emphasized endless 400 and 200 intervals on the track. His ideas of volume and threshold outside the track continue to bear fruit today

[@AndrewMarriott1]

QD: I would be interested in the discussion about oxygen exchange. Points like "breathing in through your nose, out your mouth", or "altitude training", and "VO²max", "lung strength". If oxygen is one of our fuels, let's learn to optimise it. Cheers

[@m0e566]

Hey Seth I really struggle to kep up that 3:30-3:40 (km) pace (my goal race pace for5k). I think the problem is not my gennerall endurance as I´m a triathlet and do a lot of cycling. Do you have a tip for me, what workout should I do. Thanks Mo

[@simplerunner]

I used to follow Sage Canaday training vlog but he seems to stop his daily vlogs. for some reason, Now I follow yours and man its impressive. do you have plans of going Ultra running as well? like a goal for UTMB? id love to see you there :)

[@griffinsauvageau691]

Can you talk about Atrial Fib in runners. I’ve heard things about the strain/lack of oxygen to your heart during heavy training eventually leading to tissue damage and eventually arrhythmia.

[@dermotkearnstheemeraldisle4078]

Hey Seth. In order to run faster we need to train at times as close as possible to our Lactate threshold. If you asked 100 runners what their lactate threshold pace is I bet over 70% would struggle to tell you...This is an area I would like you to focus on. ( PS... Do you know at this moment what your Lactate threshold is💪??).. cheers from the Emerald Isle...Again working at and knowing your Lactate threshold..

[@steveilg6134]

time to update archaic impressions regarding lactic acid (once thought of as a pure bad thing until recently) and how endorphins do NOT create the "Runner's High," but rather endocanniboids... yes, mitochrondial fitness should likely be a higher priority in many runners conditioning and also, how to alleviate joint impaction/concussion for us 55+ warriors (i.e; combining running with cycling/swimming to make 2+ hours workouts instead of running big volume days on old joint beds, etc). address youth conditioning (growth plate considerations, for instance) would be helpful to your growing following of XC and Track kids! head bowed from Durango!...

[@Leeroy49]

I'm close to 2 years in :) I guess I'll stay patient :)

[@i.p2088]

QOD - Focus on heart health.. I understand that Oxygen DEBT (fast run? Intervals?) once a week is to increase blood vessels and promote heart health .. VS long runs who do not create oxygen debt.

[@ronniebrown8406]

QOD: interested in why when we run short intense workouts we get this feeling in our lungs that make us feel like there is blood in there. ( I don’t think it is, it just feels like that:)

[@Insect0man]

QD: discuss the impact Aerobic capacity had on the ability to sustain anaerobic efforts.

[@bobbaker5891]

My goal break 18.10 in the 5k Coach Seth listened to coach to run faster.

[@blanken1]

QD: The bodies natural production of EPO. Also I launched a KZbin channel documenting my training towards my first marathon. 👍

[@paulshoover]

Seth great video and very helpful. Could you define running slower/steady state? Specifically by HR zone. QOD: would like to know more about how us flat landers can increase volume without elevation.

[@Brandoni65]

How about antioxidants? I think they are extremely important. Not just from for example fruits like blueberries and pomegranate, but vitamin C, E, and the big ones, Glutathione (sublingual absorbs into blood)- bodies most abundant antioxidant also very high when.....young! So supplement back to healthy levels before and after exercise! Antioxidants great in the mountains and to help with high altitude especially high altitude oxidization. And finally, one of if not the strongest antioxidant that doesnt oxidize when used, Astaxanthin! From brown Algae/seaweed type sources. I'm 45 and I run and climb faster than I ever have! I love the mountains also Seth keep it up! And I may see you there in Colorado sometime perhaps Pikes Peak! Great running! What do I do about big feet size 13 gosh the added weight!! I really want some Nike Next Percents!

[@raybondy7441]

I am a high school runner, and would love to hear about iron, I have had an iron deficiency and have skyrocketed recently since I’ve started taking iron supplements. I would also love to hear about the difference between tempo and threshold, because the physiological benefits seem very similar to me.

[@cougar1830]

Seth would really like to see a video about the respiratory system because in my eyes it is one of the most off not the most important system as it supplies the oxygen for the red blood cells and oxygen is the only way to get rid of lactic acid

[@Clanlesscavgaming]

So what’s more important time on feet or mile ran Because I run 80 miles in a week it takes me 8 hours ish So is time on feet more import or the mileage thank u

[@levandmarthapolyakin-aaron2183]

In case Seth doesn’t answer this, my coach told me the long slow distance runs-particularly when training for HM or marathon--are all about time on the feet. I’ve done one marathon (after starting to work with this coach) and he didn’t assign by mileage for the first month or two; rather he increased the time gradually. Of course eventually he switched to mileage to be sure I built up to the 20 mile marker, but I thought that was interesting. Martha

[@Clanlesscavgaming]

@@levandmarthapolyakin-aaron2183 is this the same for 3k to 10k?

[@ThatRunningGuy]

Cadence, do you think the taller you are generally equals lower cadence? I’m 6ft 1 (185cm) 80kg and on a recent HM PB 1:27:35 solo run my average cadence was 169 with an average stride length of 1.42cm. And I’m 46

[@TheSam7565]

Play around with your cadence on intervals and you will feel what feels good for you. I’ve been doing a lot of work with a metronome app and it’s been great

[@henrikboe4648]

Agree. I think height/leg length and running speed both impact what cadence works best (maybe also running technique). You can obviously still over/under stride, but optimal cadence will vary more between people than one target (180bpm?) number can represent

[@ThatRunningGuy]

@@henrikboe4648 my max cadence on the run was 180😁 We are all so different. And probably makes a difference being 46

[@CaptHigdawg]

I think you will get benefit from increasing cadence. I am 193cm, 75kg and ran a 1:27 HM recently as well but my cadence was around 185. Everyone is different but you should better efficiency with a higher cadence.

[@jimoconnor8597]

Jim Walmsley (famous ultra athlete) also is taller and has a lower cadence. Many scientific papers out there showing runners actually run with lower cadence as they become more efficient. Running fast with a lower cadence means more fit to me. No need to increase cadence unless you start over striding when going faster.

[@danel3912]

QD: VO2 Max

[@hamza1543]

QD: The lungs and how they change with aerobic training.

[@blanken1]

QD: The bodies natural production of EPO

[@onemanzu]

One area I struggle with, how do I convert your 7-7:30 minute miles to something I can aim for? I can run zone 2, 150 ish bpm for 2 hours no sweat, but is that the right perceived effort? I appreciate you’re covering this again. Last year I watched your old video on this topic a ton of times to make sure I was doing it right

[@simplyret]

Should I be aiming to do a long run even as a beginner? This is my first couple weeks of running and setting goals. Should I work on building my distance first?

[@adamtheunoriginalmememaste6238]

QD: As a newer runner (not even 4 months into really regular and intensive training) I'd like to know how important it is to train anaerobic capacity and how to implement it into my training. Or do I need to implement it at all when training for a marathon distance? Thank you!

[@bryceronk6292]

QD: I am intrigued by the veins that go through the heart

[@bradballantine9644]

QD:Lactic Acid and how to train at that threshold

[@alexanderchow6303]

Breathing and heart rate how to make the lungs and heart work more efficiently particularly how to get the heart rate and breathing easier and more steady for faster runs

[@astolzy]

QD: aerobic vs anaerobic, please :) my watch gives me a training effect for each of these after the run, and they give a little big of explanation, but not much. Which of these are important to say, running fast? running farther? increasing cardiac efficiency? oh! and vo2 - how does that play into all this??

[@amedeos7540]

Hi Seth, I would like to better understand what you mean for steady run. In order to compare your effort with mine, which is your max heart rate and the heart rate you run your steady long run? Which are differences between long run and steady run pace? Thanks a lot Amedeo from Napoli (Italy)

[@dfpcmaia]

2:52 I swear I said 33out loud expecting to say it with you, and then felt dumb when you said 42

[@IandEandIDisparte]

Aerobic Vs Anaerobic. I always wonder if I can trust my watches categorization of anaerobic runnin, especially when the watch says 45 minutes to 1 hour in anaerobic state.

[@SethJamesDeMoor]

Good one Eric!

[@georgehenehan123]

What do you know about blood donation during training cycle, what impact does it have and for how long?

[@thirdculturemama]

8:46 me on every run 😂

[@chriszis9317]

Hey Guys, does anyone know, if seths Glass City Plan @3:11 is mentioned in another Video? Would be very interested to hear more about it. thanks

[@mikefaber3567]

So I'm not sure what to make of a few things. I began running 2 years ago my first major race was a half marathon April 2019 my pace was 741 per mile 1hr 40 min. 2 years later age 45 1hr 25 min 57 sec at a 634 pace. Question is can I get faster 2 guys older one 48 one 57 ! Had better times. Second the long run according to jack daniels my easy run pace range is 745 to 834 I try to do my long runs and daily miles closer to the bottom range 750 to 8 min but hearing how seth does a long run in the low 7 min and considering how much faster he is should I do my longest run closer to the opposite end like near the 830 pace and maybe still keep my daily run near the 750 pace ?

[@romanbenedit8190]

Hey Seth , Blessings to you and your Family. You really hammer down 2hr LSD , does 90 min simply fall short , I’m curious?

[@KB-cw3dw]

Maybe someone in the comments can answer this question. As a noob runner, I’m curious as to why 2 hours? Why is this the magic number? I’m a strength athlete trying to make his way into becoming a (decent) endurance athlete and I’m finding it difficult to run for longer than an hour. If I take a couple 5 minute breaks am I ruining the potential effect of these long runs?

[@levandmarthapolyakin-aaron2183]

I have a coach and I’ve asked him about breaks, because I always take short breaks on my long runs. My strength is more speed than endurance and I struggle to go slowly enough on those long easy runs, but I still think I’d take breaks. He says it’s more about time on my feet and it doesn’t negate the gains. I was able to complete my 1st marathon in late 2019 in enough time to qualify for Boston despite taking those breaks so while Seth probably never takes breaks, I think we mortals needn’t worry about it Martha. PS There’s a very famous and apparently effective training method that is based on a run-walk combination, called the Galloway Method. Check it out. People have done fast marathons using it, so that should settle the question.

[@KB-cw3dw]

@@levandmarthapolyakin-aaron2183 thanks for the info! I’ll check that Galloway method out. I want to work up to running nonstop for that long, but I’m a bit heavier so it just sucks the life out of me

[@thegoods9317]

QD: Lungs. Effective breathing. Transfer of O2 to our blood and CO2 out.

[@matijazg5455]

QD: I’d like to hear mor about the mitochondria. I’m a bit perplexed because short high intensity excercise is better in producing proteins that stimulate the production of new mitochondria, but long runs are better for aerobic capacity. I’m reading 80/20 running right now and this part is no very well explained.

[@lawrencefairclough8545]

What time do you normally go bed / how many hours sleep

[@TheCustomer]

How often do you guys get injured?