THE MOST IMPORTANT FACTOR IN DISTANCE RUNNING SUCCESS: RUNNING ECONOMY | Sage Canaday Training Tips

[@knexster]

Oh man that joke at the beginning was so dry I needed water AND a myspring energy gel.

[@Redhawk24]

Great video! Don't forget: efficient biomechanics=good running economy=injury prevention

[@gavin6077]

I have the best running economy STONKS

[@kessilrun6754]

All very good points. The only one I seem to disagree with Sage on (and it's always a debate between runners) is the weights. I know Save is of the mindset "just run more, instead." The gains that come from strength training is partly physical gain, but largely neuro-muscular. Meaning, when you work all those muscles, you're body essentially "knows" how to recruit them all at once, whereas, unworked you might be running with largely inactive glutes, adductors/ abductors etc. Lending to things like IT band issues. I know a late 30s lady that used to run everyday, 8:00-7:30 pace, marathon training plans and a 3:10 marathon time, and she's down to mostly just crossfit/ sled pushes/ box jumps etc. and only runs 2-3 a week. Two shorts and one long. She still pumps out 20 to sub 20 5Ks and 1:30 half marathons. Nay weights are a very good form of training that doesn't overuse the body as much as constant running does. So? If I had a choice between 45-50 miles a week, no weights, and 35-40 mpw with weights? I'm taking the latter! Also it's something to consider in your 30s, 40s and beyond. A lot of the coaches and research is largely based on what competitive runners between the age of 17-27 are doing. At that age you can just do 100 miles per week, and maybe not get injured, but that's a small window in your life. It's less wear and tear and healthiest, comprehensively, to supplement weights. Now I'm not saying, "bang out some dead lifts and bench 200" but core and lower body strength training is great! It makes running feel easier and me feel lighter with every kick. I wish I'd have done it earlier in life.

[@ShadowOfMyWing]

I don't know why I didn't subscribe earlier. I watch this channel all the time. It is full of useful information. This dude know what he is talking about because he applies science to his first hand experience

[@scottmacodylund4858]

I absolutely love your videos Sage! Think I've seen them all, and I look forward for more to come! Keep up the great work you do for runners all over the world. You are truly inspirational! Hoping for even more frequent video uploads :)

[@lucascaruana7073]

I believe that the fuel efficiency metric for cars in countries outside the US is liters per 100km

[@mattpitzer5566]

This makes a ton of sense as I always felt more sore while running a slower pace (say 8:30-9 min/mile) compared to a faster distance run like 7:30min/mile pace and I think it is due to my form really struggling at slower paces and essentially running with heavier feet.

[@flipskee]

Hey Sage, have you ever done a video about working before work (early morning) vs afternoon vs evening? Pro's Con's etc.

[@billmccaffrey1977]

Just a comment on weight training and running. Some years back, I was in great running shape up to a half marathon and played soccer as well. I had also trained with light to medium weights since junior high school. Then a friend talked me into doing some serious weight training (power lifting). I still ran regularly and played soccer, but noticed that my legs seemed to want a lot more oxygen (quads) due to the increased muscle mass and long runs became harder. My take away was that too much weight training can destroy your running efficiency. Your thoughts here?

[@Gr4nt91mg]

Bill McCaffrey There is generally a trade-off with the weight training in that it will strengthen your joints, muscles, and tendons however if you add too much bulk you will see a decrease in Endurance. I'd say just make sure you are keeping good track of how it's affecting your running. I personally use it for improving mobility and injury prevention and find it's definitely useful

[@hikesteepfishhigh]

Bill McCaffrey strength train! lift heavy low reps

[@kpark8k]

Congrats on the Kickstarter campaign! Looking forward to my shipment. Following you and Sandi has had a big impact on my running. Keep working together and sharing valuable content with us all.

[@Vo2maxProductions]

thanks so much for your support!!

[@ironmantooltime]

Vo2maxProductions yea congrats i would have bitten but the international postage was a bit ouchy 😞

[@ntgang7401]

Sage, I remember in one of you videos you talked about uploading a core workout or strengthening but you havnt done a video on that topic yet, but keep up the work love the vids👍

[@Vo2maxProductions]

I will do this! But in the meantime check out some of Sandi's core workout/video routines: kzbin.info/www/bejne/h5DTdWOpiZ53eJY (she has several on the topic)

[@littledarkone1995]

“The secret is that there is no secret.” - Bruce Denton, Once a Runner

[@randallkohout3667]

Hey sage can you makr a video about dealing with failure and defeat in running and how to come back after a really rough patch?

[@karlmagro8806]

Randall Kohout Rule 1: your only competition is within yourself.

[@luckycharm5757]

don't be too hard on yourself

[@jshelver]

You should change your name to Sage Running

[@Vo2maxProductions]

That is the name of my other channel: kzbin.info

[@TOrganic]

Core workout, and push up help me out a lot. Don't do leg workout because running help strengthen my legs.

[@TOrganic]

And Chia Running technique gave me a new look in running when it come down being pain free.

[@samfarhang6738]

Great topic, Thank you Sage.

[@benjanson7484]

Great video from an intelligent man

[@frederikkannegaard2624]

Thanks for the tips😊 I think it would help a us a lot to remember, if you would write some keywords On the screen when you say them.

[@alirunsfast]

Another great video mate. I would love it if you could do a talk on what 800/1500m runners do on the off season. I find myself just increasing mileage, training more like a 5/10k runner and doing cross country to build strength..

[@Vo2maxProductions]

great idea! Generally that is good (Train like a 5km/10km runner or even a half marathoner to build more aerobic base). No hard/anaerobic workouts yet (Save that for the race season and when peaking). So mostly easy mileage, strength, maybe some short strides and Tempo stuff....stay healthy!

[@SimonTheWattopian]

What about the elastic properties of the kinetic chain? Bouncy vs flexible? What about stretching? What about plyometrics?

[@oillio3865]

i like to think of myself as either a civic or camry

[@fuscia13]

I’m a horse and buggy? With a really old horse 😂 🐴

[@Ree_C]

Could you do some advice videos for the over 50?

[@donbass4russia313]

Ann-Marie Crampton but he is 30 haha

[@dannymontes4110]

It is importan to know that. Great video!!! MR. SAGE. Thanks

[@not_that_Steve_Miller]

Hi Sage, great video as allways. I was wondering, what type of gear do you use to track your workouts and what metrics matter to you?

[@Vo2maxProductions]

I have a Garmin 620 and a Suunto Ambit Peak 3. All data is on Strava.com. I generally look at HR, cadence and pace/mile splits but only to monitor those numbers relative to my past training/workouts/racing. Also weekly mileage totals and climbing (when trail running).

[@gkadventures1358]

Hey sage nice video! I have a question how do you run a sub 17 minute 5k because I’m very close on breaking that barrier and what workout should I do because I have a race in 2 weeks and I want to be well prepared to run that?

[@ericmaldonado-avendano705]

I'm assuming you have qualified for the State meet and you'll break 17. Make sure you are doing core work during most days of the week. Implement drills and strides to improve your running economy. When it comes to the actual workouts, you are going to have to listen to your coach but Vo2 Max workouts and Lactate Threshold workouts would give you the biggest fitness gains. Keep diet consistent and never test any foods the day of your race. That should help hopefully.

[@gkadventures1358]

Eric Maldonado-Avendano alright thanks man!

[@cicirunner]

Great video as usual. Your training talks are prime. I'm definitely more efficient running uphill b/c I tend to beat runners more talented than me on the flats. Would you say hill running is more about V02 max?

[@udithanda]

लाजवाब

[@sebasfajardo1042]

Whatever you said!

[@davysmits6729]

best running channel ever, 1 qeustion i gotta run a 3km in 12 minute's and now i run 2800 do u think running a 3km in 12 minute like 2 time a week and beside that do a long run and maybe some other training will help me get to my goal?

[@FTStratLP]

Cooper Test? :-)

[@Vo2maxProductions]

yeah, you could also practice running 5km-6km. Then on one day you could practice repeat 400-800m (build up to repeat 1km's) at faster than 4-min/km pace...like 3:45-3:40 or so...

[@davysmits6729]

Thanks for asnwering :) i got the speed i can run 400m in 55 seconds and 4 min a km is relatively easy just doing that 3x without the rest makes it hard

[@davysmits6729]

Militairy test i can run it i just want to improve on it :) just hitting the militairy goals isnt really good enough in my book

[@ivandelvalle2784]

Finally!

[@udayagedda6752]

Hey sage, do you have any recommendations for running watch so i can track my mileage.

[@Tomcat304]

Garmin 235 or Garmin 935 depending on your price range.

[@ironmantooltime]

Med Demez i believe sage doesn't run with garmin and his watch crapped out at utmb missing the last few k. Just sayin 😚 If in fact he switched it off then i retract that statement 😊

[@mishkadreamrunner673]

He was talking in one of previous videos, that he uses Garmin for runner 620. Great useful watch, probably today you can get much newer version of those

[@xGshikamaru]

Great talk thanks!

[@roshnimodi80]

Sage...wanted to know if runners need to gym and what kind of strengthening exercises we need to do

[@mikemoser1444]

Yeah Science!

[@kameltreanor2874]

Hello im 49 years old I love running 5 k do you think is going to effect me because im old Sam time I run outside Sam time on treadmill

[@ironmantooltime]

Onay onay!!! 😂

[@taaake42]

Fun fact: Hoka One One (O-nay O-nay) shoe brand was named in the Eastern Polynesian phrase of the Maori people, loosely translated into “fly over the earth”. The shoe was originally designed by two former Salomon employees to help them run faster downhill.

[@Xx0GsaburzxX]

Guess what Im a tesla.

[@jacobbradley9419]

mustangs are actually pretty efficient tho

[@tuesdaysrunner4038]

Interesting topic for runners. Often debated. What is the best training to get the fastest results? Not a lot of agreement on it. The problem is that there really aren't accurate ways to determine that! For example, Sage may have a few weeks left before his "debut" marathon for OQ (that is Olympic Qualifier). What workouts should he do to get the biggest improvement? A question that I have had for a few years... Which is why I want to make my own Training Center to find that answer. And keep it a secret? So that Americans can win all the races instead of Kenyans and Ethiopians... God bless the United States of America. And God bless me...

[@BruceChastain]

what does marathon shuffler mean?

[@ironmantooltime]

Bruce Chastain someone "running" a marathon at little more than walking pace, barely lifting their feet off the ground. You'll make the distance but it's more fun to run.

[@Vo2maxProductions]

I probably should have clarified this. Actually the "shuffle stride" (think low knee lift and quick cadence ) can be very efficient and could still apply to a very fast marathon runner. Generally it is low foot lift and appears to be a lack of power. I think they said Alberto Salazar kind of had a "shuffle stride" even though he was a very fast 5km/10km runner as well as a marathoner.

[@BruceChastain]

interesting, thanks for the background. I have noticed that a lot of people that are running slower sort of have this stride.

[@JoshNishitani]

Hi sage, I have a 5k road race coming up next week, what would you suggest training wise leading up to the race. Is it beneficial to work on speed work this close or should I do longer runs. Personally I feel like my body is not use to running at a sustained fast pace although I am rather new to running I would also like to see what other runners in the comments suggest too :)

[@DoomiePookie]

JNH Football 4 days before the race do a session of 6x1km repeats. 2min rest between each rep. 2 days before the race go for a steady/easy 40min run. Rest up and hydrate/eat clean on off days.

[@JoshNishitani]

DoomiePookie should I be doing the repeats faster than race pace?

[@DoomiePookie]

JNH Football yes

[@ironmantooltime]

DoomiePookie sounds like pretty cool advice

[@FTStratLP]

Actually just 1 week before the race you should already be in the tapering phase!

[@Gigaamped]

You talk really fast.. jealous!

[@leonstapleton7249]

4 mils

[@digitalviewer]

kidney health ✌️

[@aroundandround]

Good thing you didn’t choose standup for a career.

[@gavin6077]

Just refuel