Sage Running Podcast EP. 31: Top 10 Tips for Distance Runners!

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[@kenleyojones]

The best podcast on running tips I've heard in over 20 years of running.

[@Vo2maxProductions]

Thanks for your support!

[@matthewxcountry]

Time stamps below tip 1 - 2:34 - increase your milage (big benefits come from reaching 80km/wk or 50miles/wk) tip 2 - 4:38 - eat lots of fruit, veggies, & reduce processed fats, sugars, and excess calories [eat enough to fuel & maintain some healthy fat, but not excess fat] tip 3 - 7:35 - strengthen your core - abs, pelvis, hips, groin, glutes tip 4 - 10:21 - find the right shoes for you tip 5 - 13:38 - run on softer surfaces for some runs (grass fields, dirt trails) tip 6 - 16:07 - run in the hills (especially up the hills) tip 7 - 20:02 - have a training plan and track your runs tip 8 - 24:38 - run with others tip 9 - 27:00 - consistently get enough high-quality sleep tip 10 - 29:06 - run slow on easy days

[@katrinchex5924]

Thanks for your effort

[@carlinreeves8806]

Thanks now I don’t have to watch it all

[@najibali2133]

Thanks

[@SamJones046]

Thanks!

[@DublinDapper]

Thank you

[@peterbedford449]

Consistent runners get better results. That's the key learning I've received from all the videos I've watched on running all over youtube and the internet. You gotta be consistent and listen to your body. If you can do that, and then improve the types of workouts you do once you are consistent, then you always can improve your speed.

[@Vo2maxProductions]

and to be consistent you gotta stay healthy!

[@jdxxx92]

Started running again in March 2019, 1/8 of a mile at a time maybe 2 or 3 times a week. Started watching your vids and focused on my form and your advice. Up to 16 miles a week now...religiously. Realize that's not impressive to serious and committed runners, but it's a big improvement for me. I do appreciate the information. Good stuff and thank you.

[@MrDelg0020]

Fighting to hold back those sneezes eh 😂 - great podcast Sage!

[@mattsmall3096]

Another great podcast sage, waking up to a coffee and a new upload 👌🏻

[@tonycovarrubias5931]

Older people can run high mileage. Sure it is slower and there are a lot of things to look out for but you can still run high mileage.

[@crisyfallows7351]

One thing I've found useful is to chew gum, the chewing helps your body to be more relaxed.. and because your mouth is occupied it helps you to breathe through your nose, the correct way

[@nytewalk]

These tips are fantastic. Great content as usual, Sage. Thanks for keeping us all in the know and motivated!!

[@chole18]

Hill repeats were a game changer for me! Love doing these once or twice a week. I always forget about core strength. Thank you for the reminder!

[@rodneychavez5895]

Thanks man awesome video a lot of help provided!!

[@XDarkStrikerX]

These podcast are super interesting. Thanks a lot, i never wanted to improve my running efficiency so much yet, you helped me a lot in the last 4 months!

[@SamJones046]

Super helpful tips and a great variety to really help show good improvement! Thank you Sage

[@soumayabarari492]

Thank you for the broadcast really is helpful. As I am preparing my first marathon

[@DEWGOSSFILMS]

Thanks, Sage! Great video :)

[@katejin5089]

This is the best Podcast, Coach Sage.

[@garythurman9095]

Sage, great vid with sound advice. Ty

[@dfjp090480]

"Yeah maybe there is some power hiking in there"- such good words and puts my current routine into perspective with a bigger/heavier emphasis on hills...hopefully they'll have some impact on my aerobic capacity. Nice attitudinal approach in this talk Sage, killin' it.

[@BF-27]

Pure gold right here.

[@jjscherman5400]

Thanks coach, great video

[@SRTmotorsport]

Very interesting and clear advice Sage.. I will take break to cooking my post workout meal and I will see you again. Thank you!

[@hannahtelford1909]

This was super helpful, thank you!

[@satanasdelincuente]

Boulder is great for hill workouts. My fave hill workout was the first time I stayed at Chautauqua I did 10 hill repeats by the cabins the day after Bolder Boulder. I had no portable water source for trails so the next time in Boulder I ran the neighborhood streets then down to U of Colo and back up to Chautauqua...

[@KEMUEL77able]

Great Podcast! The best!

[@JesseBrockwell]

This was fantastic... Helped me immensely with filling in gaps before my first 50k in five weeks. Definitely gave me some much-needed direction in certain areas. Thank you!!

[@utopeandrishorts6853]

Very helpful. Thank you

[@sbsb4995]

Excellent episode.

[@mitchellatkins9701]

that was solid, thankz

[@happyavocado4634]

Great points!

[@kimfesta4337]

Thank you as always for sharing your knowledge!

[@Vo2maxProductions]

thanks for following along!

[@mirun5743]

Great podcasts, will try this tips👍

[@rscott6512]

Great overview!

[@king-qi2ks]

Nice tips man, I’ll definitely do everything you said, except eating a lot of veggies

[@mjscpr]

Great podcast and audio!

[@Kudal196]

Nice Podcast.....Great Advice for me when you say increasing mileage at an easy pace..aerobically and doing consistent weekly running.. Thank you!

[@nissanskyland4650]

Great tips thanks

[@stephmaroon2913]

I eat a more Pescatarian style diet when training and I try and stay away from dairy aswell. Still eat yogurt though. 😋

[@JROPDX]

Good stuff 🏃

[@matthewzastrow3724]

also being located in Boulder, I find it difficult to find anywhere flat to run. Green mountain is just too much fun to pass up!!!

[@BrendanEvan]

A agree with number 6.5 about record keeping. Strava is great but I also have a big google sheet with all the days planned.

[@srenporskrog1431]

Excellent tips. To the point. Now I have an excuse to buy new shoes 😉. Thanks Sage.

[@DeepakSingh-xw4go]

Make a special video on 1 mile bro . Thanks for ur help.

[@roustabout4fun]

Very nice.

[@krissifadwa]

Woah, so glad I clicked on this link.

[@hotwheelz8232]

Good talk 🙂

[@jrisner6535]

I'd like to see a little Sage core workout

[@guranefter5233]

Nice new setup! I would vote for less reverb though. And a pop filter. Content is great as always :-)

[@peterschau]

Outstanding! Thank you for your super informative no-nonsense videos. All of them. Keep up your good work! Greetings from Germany 🇩🇪

[@fahad327980]

Hi sage. Please can you make a video about breathing while running.

[@mauricioandreoli6457]

great advice dude. i run 5 days per week in my case just 7 km i needed increase the distance longer though. I wanna know what you thing about

[@Jean-id1vz]

Hi Sage! Any thoughts on Creatine supplementation for running?

[@YeNZeC]

The One about running on softer surfaces, i do all my training exclusively off road, currently at 35KM a week running 4 days a week. would doing this increase bone density to the point of not worrying about runs on road ?

[@lemecmortel490]

I have a question.. What do you think about this training called MAF Method?

[@today-nl]

First! Many many thanks for the gold advice!

[@hannocoetzer8763]

I have been wonder about power-to-mass ratio and the effect of increasing one's mileage, more in terms of weight-loss than building aerobic endurance. I currently weigh about 107KG (235lb) and seem to struggle increasing my mileage due to my weight, but can keep a relaxed pace of about 5:30 /km (8:51 / mile) for about 10km-15km (6-10 miles) before I start feeling it in my knees. I figured that if I can drop about 15% of my weight, it would equate to 4:40 /km (7:31 / mile) since the power-to-weight stays the same, however, there will be some biomechanics that will come into play, such as how fast you can turn your legs around at a faster pace, wind resistance etc.. just a interesting thought

[@matthewxcountry]

Try running on grass, if you can, it will help reduce the impact on your knees.

[@hannocoetzer8763]

@@josephsong8911 I am tall 1.92m (6'3) with a few love handles, but nothing is impossible if you look at Jan Frodeno (Hawaii Ironman record holder) at 1.94m weighing 75Kg.. not saying I wish to weigh that much, but realizing now that your diet plays a huge part in gaining performance.. Sage's video "WHAT A PRO ULTRAMARATHON RUNNER EATS IN A DAY" is also really excellent and really highlights essential Vitamins and Minerals that I always neglected

[@hannocoetzer8763]

@@matthewxcountry Thanks.. yes I try to add a lot of variety to my workouts, trail running the one day, and hill repeats on soft grass the following day. Having variety from day-to-day seems to work really well because of the different muscles, and also variety within a workout say a 2 mile warm-up run, followed by 2 miles worth hill repeats, then 1 mile cooldown

[@hansvandenheuvel9523]

Yes I think so im 81 kg and have recently run 50k at a relaxed 4:30-4:40 pace. If you Lose a bunch of wait you would hit that pace to

[@Vo2maxProductions]

Hey way to go that is great progress! Yeah, it depends on bit on % body fat and how much muscle you have (how dense your bones are) and how tall you are. If you eat a healthy diet and are exercising generally the body will find a healthy weight to run at. The most important thing is staying healthy so do things gradually! Keep it up!

[@areedro]

I really want to try and run a marathon one of these days. I've been short distance running for months now and it's great but I just can't imagine doing 26 miles. I have a hard time doing 3 miles some days but that is my average and I'm usually dripping with sweat from that. Longest I've gone is about 7 miles. Idk if this is an attainable goal for me :/

[@Hartattackfamily]

It’s always nice to reiterate the basics but I’m a sucker for cheesecake!

[@liny2859]

I’m interested in getting a coach for my running and wondering how it works since we don’t live in the same state? I need more than just a running/training plan. I need help with running form, shoes and injury prevention.

[@adam_tri_hard]

Great Podcast. How do I become a Patreon supporter?

[@RaFGuy]

Great tips, I love these podcasts. I found out about running on softer surfaces the hard way. (No pun intended) I started getting a knee injury after a month of base building on paved running trails. I also got injured off of 40 miles of easy running a week. I'm learning I've got to slowly work my way up and things are finally working out :)

[@Vo2maxProductions]

wish you the best in your health! gradually build and stay on those soft surfaces!

[@RaFGuy]

@@Vo2maxProductions thanks Sage! :)

[@martinlaino7136]

When you talk about "easy aerobic mileage", if I run at an 8 minute mile pace or slower, is that useful? or is it too slow? Because when I run at a very slow pace I don't feel like I'm getting a benefit out of it.

[@gabesalvador]

It depends on your Heart Rate. Check out Zone 2 Running and Maffetone Training Method

[@chuarh7393]

If you're a beginner, it is normal to be slow. Easy aerobic mileage takes some time to show it's effects but you should see an improvement over a few months.

[@Vo2maxProductions]

Sometimes i run at 8-min mile pace! Depends on your race paces, but generally you're getting in a lot of blood flow, still working those muscles (concentrate on good form though) and getting aerobic adaptations at the cellular level...also burning calories/fat. You still need the faster days to eventually improve, but it also depends on weekly mileage (volume) and what you can build up to.

[@martinlaino7136]

Thank you guys for taking the time to answer my question. I guess patience and consistency is everything when it comes to running!

[@lisanancollas2330]

Just get to the tips. We don't have to listen to the nonsense.