Supercharged Base Training for Endurance Gains

[@emberos]

As a 50+ masters runner, alternating run and bike days throughout the week (run, bike, run, bike, run, bike . . .) is invaluable in helping me keep higher volume and intensity than I would have any chance of maintaining if I did run only. Most importantly, those bike days give my joints and tendons the recovery time they need to stay injury free.

[@JasonFitzgerald]

Excellent approach! The cycling lets you keep building that engine in a safer, more sustainable way 👍

[@landwhale953]

Totally agree with the alternating run, cycle routine as it has helped me stay injury free as a 50yo athlete. I also add in running backwards as a way of maintaining overall volume when you need / want to reduce the forward running volume for a period of time. Its slower and takes more effort initially, circa +20-30bpm, but I find it helps lift my cadence and is a great alternate calf workout akin to jumping rope. Be prepared to get some interesting looks and comments from passers-by though.

[@damianreid2452]

I'm fifty and I've literally just started weaving in bike days in the past month. I wasn't happy with the idea at first as I'd felt my running strength was finally coming good but I was noticing hip problems. After about four weeks I'm really regaining a lot a cycling fitness, my hips are recovering and I'm sure a lot of that fitness will transfer back to running when I phase it back in.

[@DoItNutrition]

Glad you said this. I’m 43 and want to build up a more solid base. This just reaffirms my current approach of mixing bikes and runs. Feeling fitter!

[@donmcmillan8360]

Thank you for sharing that information, I've been having alot of hip pains especially on the right side , from running over 70 miles one week , definitely need to change it up , just wondering how many miles you bike every other day ? I will definitely implement this into my wrk out ! 👍🏼

[@paxundpeace9970]

Base building is key, to keep it easy to steady mostly. Loging in walking and hiking into the telly too.

[@DavidPalmer]

The best running condition I was ever in was after a winter where I cross-country skied for 3 hours on the weekend, did a couple of days on the treadill and stairclimber and two spinning classes per week. Never ran more than 10 miles instead of my usual 45 and my training pace was almost as fast as what my race pace was previously.

[@jeffreyharrison4045]

As a 50+ who wants longevity and enjoyment while steadily improving, I love this msg!

[@Kelly_Ben]

I've found running my farm is HUGE for cross training for 50ks. Every day is strength day, with 4-10 hours of constant walking, bending, lifting, pulling. My mileage is crazy low, I've never put in more than 30/wk or longer than 12 miles in my long run due to time constraints working so much... but it allows me to finish 50ks injury free. It's time to up my game and put in more training to actually succeed instead of survive, though I'm having a blast just finishing. Bring on the hiking!

[@Tom_Plumb_PHS]

I'm a fairly new runner about 3 months in. Working on my base, I always get my 10k steps a day in which helps and I'm looking to add an hours swimming a week in. I've always been a poor swimmer so I'm going for some adult lessons hopefully.

[@JJBpilot]

Yes on the cross training. 64 year old runner here. Basically run 3 days a week. Do elliptical and peloton when I can on off days in a hotel. I definitely like water running, and think it's way underrated. Problem is lack of a minimal flotation belt. I'm going to make my own, and incorporate that into my 70.3 training over the winter into next year.

[@UNS33NSHAD0W]

Great vid! I’ve personally started including dedicated mobility and body weight/weight lifting x3 a week. I additionally started going to rock climbing gyms on my off days. Really starting to reap the benefits already.

[@sarabt]

I guess that's why triathletes are usually pretty fast and endurant, all the swimming and cycling they have to do definitely help in building that aerobic engine

[@alexm1841]

Yup. My buddy did some Ironmans back in the day and ran maybe 3 times a week… Im a runner and I run 6 days a week and he was able to hang with me aerobically

[@davidfisher345]

Great video and appreciate the real insight on cross training for runners. I have also been following your weight lifting program (which I purchased via your website) for runners (aka strength training) which I also think helps with endurance. Agree with your comments on pool running and cycling. I actually trained for a marathon from week 7 to 14 only in a pool as I got injured and still completed the marathon which was my goal. I bought a weight belt and use to spend 60 mins a day pool training. Everyone should try it as it you can feel and see the endurance benefits. I thought a 2-3 hour run was endurance training ...try pool work for 60 mins!

[@lucasrodgers6662]

Great tonality around 9 min mark. Really good vid overall - very convincing.

[@runningwoman7207]

Great video! Thank you! Beautiful trails too!

[@vincentcrowley5196]

I'm thinking of going back to the gym and doing squats for injury prevention and strength for uphill running and coping during longer runs when I get fatigued .

[@dewknow1315]

Something I definitely need more of . I have a 100 miler in September hopefully I can pull it off we see I been putting in 50 to 70 miles weeks . I do have the Black Canyon 100k in February.

[@paxundpeace9970]

That is a good and easy calculation with 15 minutes equals a mile.

[@leftyseel8658]

Thanks! Always giving good advise.

[@Zac9]

Good tune at the start 🤙

[@jcolumbiap]

Thank you for this information!

[@hikerJohn]

Ya think KZbin knows that the Book "Training for the Uphill Athlete" just got delivered today so it promoted this video on the same day? I'm training for a 1000 mile backpacking trip so I dont ever need to think about "race pace" unless I want to throw in a 10K once or twice a year. So basically the running is my cross training and hiking is my main activity for building endurance with 50 miles a week of it. Once I put that backpack on it's 130 miles a week. Ive been using the bike when the trails are wet.

[@Cameron220]

I used to run for fun before my competitive XC/TF days and I ran 4x a week to stay in shape at a pretty fast tempo pace of around 6min pace and that’s all I did for running (these runs were 4-5 miles), all the other days of the week was strength training. Now, I run everyday and average 60+ miles a week. I do my easy days very slow, however my tempo pace is still quite slow, and is even slower than my non competitive days, they are usually now about 6:45-7min for tempos even when pushing my hardest. Is this a sign that I’m tired and beating myslef up? Or is it a normal occurrence that will stop as soon as I taper?

[@jmdavidson2]

What about rucking as cross training - basically walking fast with 20lbs+ on your back?

[@Ben-yw8be]

You nailed it

[@juliano.souza.freitas]

Hi, I run 5x/week and lift 2x/week on alternate days. Would it be better to crosstrain in the days I run (like a double) or in the days I lift? Very good video, thanks!

[@JasonFitzgerald]

I would just make sure you have one day completely off from exercise and that you're cross-training/lifting after running. Follow those two rules and you'll be good to go!

[@fastinradfordable]

Wim Hof allowed me to finally add endurance. He can help you. Too. Previous longest run was 20 miles. Post Wim Recently ran 36 mile training run. With miles 20-30 race pace ;p

[@fastinradfordable]

With zero soreness.

[@jota55581]

Breathing tecniques ?

[@Neur0bit]

Strenuous walking every other day in addition to weight training works wonders for me.

[@misterbelll]

Good luck.... have fun ❤❤👍👍

[@DMGC529]

@StrengthRunning How many hours per week were you accumulating(in total, including running) when you had your x/t routine before senior year? I am 40 and injury prone and am aiming to hit 10 hours per week of CV training including about 3-4 of running. Using elliptical, spin bike and pool running as my other 6 hours of training. Feeling very healthy but hoping 10 hours of CV is enough to get gains.

[@StrengthRunning]

I built up to an August peak of ~85 miles of running (averaging about 7-7:30/mile) and 3-4 hours of cross-training on a road bike and via pool running. Maybe 12-15 hours of total aerobic activity?

[@DMGC529]

Thanks, sounds as though I am on the right track. @@StrengthRunning

[@DuncanEpping]

How do you feel about running with something like Stryd instead of with a heartrate monitor? Using the stryd to guide pace for endurance building instead of hr zones?

[@benpugh6608]

What doing boxing be a type of cross training? As I don’t have a bike or rower but I do have a heavy bag I usually go for 36 minutes straight instead and of doing 3min rounds

[@edwin5419]

Can't escape those damn athletic greens ads. I'm not trying them just because of that.

[@danielmccarthyy]

If increasing weekly mileage beats me up, then how about CrossFit instead?

[@derekwood8184]

I wish so much I could continue to build all year round... but I always fall to pieces in the summer.. short nights (UK.. 51 degrees north, only 2 hours of astronomical dark in peak summer, yes we have black outs).. too hot..kids disturbed too, so if I do get to sleep on time, I get woken up. come September I've always lost fitness usually injured.. then I can think about rebuilding and always hit my PBs in the late winter/early spring.. before breaking down again come july. As its August.. yes I'm injured. 😞, so I'm cycling instead of running.. just want to run... and sleep.

[@MarioJosifovskiDev]

Video makes sense and then i see Greens Ad, throws everything out of the window

[@fleadoggreen9062]

Hoe does one measure the vo max in oneself

[@natanaelguerreiro-chasingg9768]

Nice Share. Keep it bro

[@TheWemeee]

Run Cycle Swim Walk

[@seancaceres619]

If you are using hiking as method of xtraining, add weight, body weight isn't enough.

[@anitaberendsen2425]

So boring all those people who like to talk...