Rest Breaks Between Running Races?! Training Talk Tuesday EP. 3 with Coach Sage Canaday

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[@SethJamesDeMoor]

Oooooooooo..... perfect timing to hear your thoughts Sage as I taper into my Toledo 1/2. Always interesting to hear and watch different perspectives from around the world on this topic of rest. Cheers 🍻

[@Vo2maxProductions]

thanks man 🙏 and good luck with your race! 🥇

[@rckvh]

5:01 he said the thing! 6:49 and again!

[@danielcommins1285]

Topic for next week: the importance of hip, knee, and ankle mobility in running speed. Running builds your efficiency and vo2max within the range of motion of your stride. If you don't have the mobility you can't ever run like an elite. You can show some clips of an elite runner's strides and amateurs and compare. Yes, the elite runner has the cardio to hold pace with that stride, but the amateur runner has 0 chance of ever being able to run that fast because of the lack of mobility in their stride. If you could also show how to increase mobility around the hips, knee, and ankle with specific exercises that would be great too 😅. Great channel and keep up the good work 👍

[@Schreibstock12]

This is a great question, hope it gets upvoted

[@vincentslusser9205]

Hi Sage, triathlete here: how many "hard training days" can an athlete have per week between cycling and running in your opinion?

[@exerciserelax8719]

I think I'm not alone in this, one of my biggest mistakes as a runner was not taking enough time off after my first marathon. At the time, I was feeling anxious about "losing fitness" and "wasting" that time, but looking back on it, those 3 or 4 weeks weren't going to make a significant difference in my lifetime training. Instead, I ended up exacerbating a minor injury that fortunately didn't end up being career-ending, but caused me a lot of worry and pain, and is something I still need to be careful about today. So, lesson learned, give your body plenty of time to recover!

[@alanshrimpton6787]

Thought I would say thanks again all the way from NZ for answering this question for me and the voters.

[@Vo2maxProductions]

Thanks for your great question and hope this helps!

[@alanshrimpton6787]

@@Vo2maxProductions sure did. 57 years old so I better next time after my HM PB 1:32:04 with 4 days of DOMs take a week off

[@jcolumbiap]

New Zealand is one nice place! Was there in 1972 on the way to Antarctica!

[@ricklathem4210]

How bout a training talk on RPE, measuring time and effort for running on a specific scale. Thanks

[@LifeInMalta2021]

Amazing. Thank you for helping us poor runners. Stay healthy and run strong.

[@RunThePlanet]

Hey Sage, how about in the next talking one discussing running with injuries/niggles, what's your opinion, have you done, do you do it ? Im sure its one of those "it depends how bad..." but would be interested to hear you opinion please.

[@tav4755]

Speed workouts for road marathons Would you recommend speed workouts earlier in training cycle (kind of like hansons does) or do you think they are more beneficial later in cycle closer to a race, and which types if any do you prefer?

[@TheDeterminedRunner]

I've always found my time off depends on lots of different factors, just as you've said Sage. I'm on a prolonged period off from running at the moment so I'll need to be patient (which will be hard) when I'm able to get back to the trails. Thanks for your advice 👍🏃

[@nalbor6919]

Another great training talk video Sage, thanks! Any advice on training for 40+ and 50+ years old runners? A lot of coaches recommended to reduce volume and bring more strength training into weekly routines. What are your thoughts on this?

[@iaingourlay6782]

I watched another channel just on this subject as I’m in the same boat. It’s not necessary Volume(distance) but the number of runs, 4 runs a week and yes strength training as you start to lose muscle mass after 40/50. Rest becomes more apparent after 40+ and the intake of protein in the first 30mins helps reduce the loss of muscle. They even said he improved on his speed and set the same time aged 60 as when aged 30 for the same race. I’m no coach but I hope this helps you.

[@danielcommins1285]

A legitimate question, but do you think a young runner like Sage would be the best person to answer that? I would think someone who actually is 40+ and 50+ would be the best person to answer that. In general the best coach for you individually is someone that matches you as closely as possible and is getting the results you want.

[@iaingourlay6782]

@@danielcommins1285 it was the runners son that trained, researched. In coaching he changed his fathers training and achieve the correct results. So No. A coach is as good as his own learning not experience.

[@danielcommins1285]

@@iaingourlay6782 so you think a younger coach that researched is going to be *better* than a coach that has also researched and who is the same age, the same gender, the same height/weight, from the same background, with the same amount of free time, living in the same area? The *best* coach is the one that's researched and the most like yourself.

[@rickyrunsfromhisproblems9001]

Really enjoying the content (old and new) from both you and Sandi. It is all very informative, worthwhile and relatable. THANK YOU!

[@feezee82]

I can’t image taking a few weeks break, because I love running too much. I usually just take about 3 days off after A marathon, then run just easy for a while.

[@jacksonworen2729]

What are some simple (minimal equipment) exercises or stretches that can be done at the office desk or at home after hours of desk work?

[@RowdyBreezer]

Your advice and training tips are so very helpful...thank you!

[@RussiasSufferingInUkraine]

Thanks Sage.

[@Soferrytiresome]

Nice work fam!

[@bailey9838]

I took two days off after my marathon on saturday. I felt better rested after two days

[@robnoodle1]

Thanks Saige Im a beginner runner In my 50s This is yr # 2 of my journey. Just now getting the mechanics down But I still get injured. Took a couple of weeks off But running is addictive & I just wanta get back in the momentum & get to my 1st of races

[@runathenstourrunathenstour3848]

Wednesday over here in Greece Sage🇬🇷 Great training talk! How about discussing types of speed workouts and their frequency leading up to 100M races?

[@yonatan1myers]

Question: For a runner who is not preparing for a race (running to stay fit and healthy) how would you vary the training? And why? Currently I run 3 times a week 10K every time at the same speed. Just to be clear I don't mean who to spice up the weekly training, I mean on a longer time scale e.g. should I increase the load for a number of weeks/month and then "relax" for some time Thank you for all the work you do and for the time you put in to this inspirational channel.

[@19Kamau79]

I am doing crazy thing called running streak and my training history of distance running started 24th Oct 2018 after 23years of strength training I was following kind of 'normal' running routine up to 22nd May 2020 when I started my streak and last weekend as 331day streak I managed to shoot down 5K time trial 19:27 before the streak my best 5K Parkrun was 21:24. Sub20 has been my goal since very first training session and doing that first time at age of 42y3m14d and 187lbs bodyweight, just made me to continue my journey or streak however I call it 🌞 sometimes I do 100% easy mileage and sometimes mixing strides and tempo or flat road GPS measured intervals.

[@broccolieke]

Question: how to even out weak spots in your body? Particularly my right leg is a lot less strong than my left. Single leg exercises I guess, but should I then not train the left at all or what should you do?

[@gokiwi2642]

Thanks Sage, my question would be, if you’re not near a gym or can’t go to a gym, what would be the most important strength training exercises you could do at home,? training up for a marathon or half Marathon peck race,

[@alanshrimpton6787]

Also is it necessary to build on strength/weights like building on running? Kiwis unite 💪

[@gokiwi2642]

@@alanshrimpton6787 yep good question, & what would be the most basic equipment to invest in? weight bar & a few weights?

[@mmj1342]

Thanks Sage! This is super helpful!!! I just finished my first half marathon--definitely my A race for the year, and I'm trying to determine how much time to take off prior to training for a March 27th half marathon. Any suggestions for managing the post-race funk/slump?

[@GT-kx6hm]

Can u do a training talk on Cramp (calves, hams) prevention and remediation (during a race)?

[@jrowan99]

What do you recommend for race week nutrition for marathon or longer distance? Such as carb loading? Have a marathon next weekend.

[@ashleered71]

Love this thank you... you may not get this as a top question but am hoping so as there is not a lot out there on this topic... I am currently 23 weeks pregnant and am still trail running (I did a half for half way (20weeks)), what is the best way to approach building back up after baby? How would you gauge a base start amount assuming you'd take the no more than 10% increase each week? I really feel this would be a great topic to talk about... thanks again (p.s. I met you in NZ Tarawera were I ran my first 52km!) Many thanks again 🤗

[@Kelly_Ben]

THIS!! I SCOURED the internet when I was pregnant last year, there's next to no resources, including scientific studies. I know women have only been 'allowed ' to run distance for a few decades, but it's time to dedicate resources to this so we can do so in the best way possible. (And without the holier than thou, disapproving attitudes chirping non scientific opinions at us. )

[@noahyostruns]

Should you do intervals during base building for xc? Like before I start racing and doing speed work should I do intervals at the end of the summer?

[@ziadirida]

My marathon training will start May 26. My goal pace seems to be hard right now. I have built a good base in past 6 months from a 40-45 miles base to 55-60 mile reaching more than 80 mile weeks, mostly easy running of 10min/mile. Previous marathon 2018 was 8:20 min/mile. Goal now is 7:49 min/mile. Should I spend this month with * continue base building to over 90 weekly miles * solidify 55-60 weekly miles * 10k+ pace of mile(s) intervals * Goal pace runs to test 7:49min/mile * faster 5k+ intervals of 200-800m-1000m or something else? My goal is to start marathon training by May's end knowing that 7:49 min/mile is an achievable goal pace. What are the best workout to confirm my goal pace?

[@SedatKurtulus]

I run 2 “A” races (Marathon) per year but I want to improve my maximum speed. Should I work on it instead of training for races? When or how can I improve my maximum running speed? Thanks.

[@rolandholl9601]

Q: Tips for Mountain Running Races?

[@faustofagone5673]

Hello, Is there any difference in planning a marathon training for older runners? I’m 55 and sub 3h10’ Thanks

[@thewayoflife2700]

Hey Sage, Is it possible to get your Hanson's book directly from you? Do you have copies on hand? Does mailing a money order work?

[@StuClifton]

How would you adjust training programs for athletes of different ages. For example quantity of mileage in younger runners, and the impact (and consequences) of high intensity training in older runners. I am now 42, and find that recovery from high intensity sessions is getting longer and longer. Yet when I was younger, I struggled to cope with LSD and used to favour higher intensity work.

[@EHill.004]

My coach had us at 2 xc races a week. Sometimes 3 in the span of 10 days. For a few months. How can I recover properly ?? I overtrained and burnt out last season from it and don’t want to again

[@ultimasurge]

so what has been everyone favorite cross training excercises that we can do in our yard or in our stuffy small rooms T-T.

[@Kelly_Ben]

Yoga

[@ielle.]

Had to fix that audio issue in the beginning, huh? 😛

[@Vo2maxProductions]

yes! Thanks for letting me know...I must've accidentally deleted the audio clip file right before I rendered it. Fixed now!