What I've Learned (or Not Learned) in the past 5 years | Sage Canaday Rant and Running-Nutrition

After 10+ years on youtube. I've seen a bit of change...but also not a lot of change: A long rant with many tangents: Diet, Running Speed Workouts, Scientific Studies and Social Media etc.
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[@richardnottage4737]

Nice work Sage and thanks. I followed your 10km training plan hoping to run a sub 40. Am pleased to say I achieved this in a race two weeks ago at 38.55. Super satisfying! Cheers

[@Vo2maxProductions]

big Congrats! awesome to hear! Thanks for your support of SageRunning Training Plans

[@bitcoinmining6361]

Congrats

[@Joe-gu4hq]

"I know a girl that saves pictures from places she's flown
To post later and make it look like she still on the go" - Drake - Sage Canaday

[@alanjohnson8396]

Sage, the fact that you as always are willing to bare your soul here to our benefit and of course to your won, says volumes about you and your character. Ironically the older i get the more I realize how little I truly know. Here is a quote I refer to often, it has been said in multiple ways, and I'm uncertain about the original author. “You can finish school, and even make it easy - but you never finish your education, and it's seldom easy."

[@Vo2maxProductions]

great quote!

[@DKJombo]

Sage you got so much knowledge about running and training, there comes a point where you cant better yourself by taking in knowledge from outside yourself, listen to your own body and gather information from inside yourself. That's the primary way to improve, when you already have so much information from around you. // Im so excited to see you race again - Best regards

[@vantage4524]

love the long rants😊

[@vantage4524]

Latergram😂😂😂

[@x__dos]

this is good one, thanks Sage!

[@robroy8485]

Great going Sage- hope your training is going well for Comrades , top 10 this year👍🏻

[@enkn]

I think you're too hard on yourself - I've been running for about 7 months now, and I'm seeing so much progress since I started putting your training suggestions into practice. Thanks!

[@Vo2maxProductions]

great to hear! keep up the awesome work!

[@jordanrundell9962]

Great job Sage! Keep up the great work!

[@joemurfin7476]

Hi Sage, Thanks for making this video from my comment! I didn't expect you to give so much time to it and I'm really grateful. Some really good longer term tips. I think you've been quite hard on yourself but your genuineness and honesty is what has kept me, and I expect a number of others, watching your content. I also think you hit the nail on the head with the rise in social media and how much quicker trends spread, whereas the underlying fundamentals are still as important as ever. Keep it up, looking forward to the next 10+ years!

[@Ligerpride]

Thanks for the insights and advice.

[@Candyapplebone]

Once I started reading an actual book on running and listening to running podcasts my running performance went through the roof Joining a club boosted practically doubled my mileage, and then reading a book and doing more research nearly doubled it again. There’s a ton to be said for educating ourselves. We can all always learn more!

[@matthewvietzen4369]

Awesome Video Sage!!

[@MangoRunner]

Great stuff Sage! Totally agree on them, especially the gym workout. Help prevent injuries!

[@TheFODRunner]

Great points sage 👌 gym work has made the world of difference to my running... I got better without needing to run more

[@hectormoraga3810]

Hi Sage your points are very useful, I've been following you since a year ago and your ideas have helped me ...I'm very thankful, just keep running any surface any distance!!! Regards from Chile!!!

[@brandonwhistler6874]

You shouldn't apologize for your opinions because they are just that. I don't agree with everything you say but I do value your content as I can take away something here and there to apply it to my own journey. Keep it up!

[@iPondR]

Good pointers Sage... we all need some self reflection as long as it doesnt become another rabbithole. 10 yrs! Congrats

[@thisisyourusernameondrugs9373]

Hey Sage, I just wanna say thank you for being such an inspiration, and for introducing me to my passion of marathon running! I'm a uni student from NZ running my third marathon this weekend and I truly love the sport, thank you for improving my life!

[@chanelmuir9330]

Christchurch Marathon? I'm from Christchurch

[@thisisyourusernameondrugs9373]

@@chanelmuir9330 Yup! I can't wait

[@chanelmuir9330]

@@thisisyourusernameondrugs9373 Good Luck!

[@thisisyourusernameondrugs9373]

@@chanelmuir9330 Thank you!

[@chanelmuir9330]

@@thisisyourusernameondrugs9373 hope it went well despite the weather. I ran on the port hills this morning and we had snow.

[@Crismans843]

It takes an enormous amount of talent to be a successful generalist. Most of us mortals need to specialize and hope for limited success.

[@Soferrytiresome]

you're a gun man! love your work (And Sandy's!) on your base building at the moment and bought a plan for later... taking my time at 39, but feeling great - thanks

[@iftomatosareafruitwhyisntk4038]

Great video love your channel

[@topoisomerace]

One of the things I have learned from watching your videos is the importance of grinding out a finish in a race (or repeats in a training session) where I might not be hitting all of my goals. Not giving up is fundamental to running, and it really helps to see a pro battle through tough workouts and challenging races.

[@aislingcampbell4139]

Sage thank you for the science and common-sense based info in every video. You have taken me to my first half-marathon - female, age 55, with a hip replacement- in 1:52. Your advice works!

[@urassisdragon]

Having watched your videos for years the one thing I haven’t seen you explore is polymetric training. I think you running down mountain trails you get a little polymetric training by default but if you aren’t coming down from a height that is lower than your vertical jump then you have room to get better. I was a cross country runner of no consequence in high school-18 min 5k average. I ran cross country for basketball. I was a teenager during the Michael Jordan era so was more interested in dunking basketballs than running a 4 min mile. In college I took gymnastics for a fun class and the coach announced he would teach a polymetric jump training class which was amazing to me-this was 1994. I increased my jump from 37” to 42” and just for fun I was able to run a 4:45 mile which for being 215 was pretty good. Put this same sort of program into someone like you could only imagine. This program was the single greatest jump in my training I ever experienced. Of course i quit being an athlete right after this and started smoking and quit athletics for 18 years. I will post a link for my gymnastics coach discussing this among other things. I know this translates well into long distance.

[@hansschenker]

See what others do and take from it what makes sense for you! Do not question yourself trust your experience. Keep on Sage :-)

[@dannymontes4110]

First one guys!!! Good work Sage

[@againstdrivingdrunk614]

Might want to so some 10k WOs this summer to keep in touch with that good threshold and just be building a base for otq in the mountain season.

[@robertbogardus7685]

You think Eliud Kipchoge is worried about anyones Strava data when he toes the line? I don’t, he is a Lion. They don’t have anything to measure the size of the fire that drives a person. The man in Africa who is running from starvation and poverty, or the comfortable man, who is going to be running faster? We don’t need Strava analysis to know the answer, you just look at the world marathon rankings to validate.

[@Dissey]

You keep mentioning speedwork lately. I would love a new updated 10k and half marathon ''talk or training'' tips. Maybe mention recommended weekly mileage or types of workouts. Love your vids!

[@IanLoughead]

I'm sure Sage can do better but generally speed sessions should be 8-10% of your weekly mileage. So 50 miles a week would mean up to 5 miles at a high intensity. That is probably the safe way to go. Tempo runs could add another 8-10% of your weekly mileage. So therefore at least 80% of your week should be easy to build the base upon which speed can be built.

[@ironmantooltime]

The donut mile video was always gonna be a tough one to follow 😎

[@hovey_shred6106]

One of my favorites! And 800 meters after a shitload of pancakes :)

[@RunningOtaku]

I’m curious to hear more about how different diets can affect run performance. Have you done any videos summarizing the better studies on this topic?

[@js401]

Yes, Speed work is key Sage Me too brother

[@joel_poindexter]

It's kind of a cliche in these circles, but Dean Karnazes' point about listening to everyone and following on one is a valuable insight when it comes to training and nutrition. And regarding keto/HFLC, it's worth noting that keto was first introduced in the 1920s, and there are modern hunter/gatherers societies who still follow their ancestral dietary practices of eating high-fat, low-carb.

[@monikad5561]

Hahaaa! Made me laugh so hard! I love it when you're digressing! Seriously, because I don't even realize it until you say so cause you always have good points/insights in whatever you're talking about. Thanks for this, Sage! I think you should taper more often so you have more time to digress and therefore the videos would be longer like this one. 👍🏻😆👍🏻 Best of the ~Bestest~ luck and the strongest legs and lungs for Comrades! YOU GOT THIS! 👊🏼

[@derekjones8687]

Sage always like your honesty about yourself! Question weight I am 6 feet 175 lbs to 180. I feel I could loss 15 lbs thoughts? Need help I've read at my height a good race weight 155 lbs. Any comments would help.

[@SkiSurfHikeIt]

Future Training Talks: How would you structure a 8-10 week speed segment for between marathon blocks

[@goodluck2522]

go on his website and hire him for coaching

[@hcronos]

What's your take on fasted training Sage? And fasting in general

[@Vo2maxProductions]

As an evolutionary survival mechanism no doubt our ancestors often were forced into fasting and going long periods of time without food. They were often probably starving and had to travel long distances by foot using fat stores as energy to hunt/move. They lived short, tough lives and I personally don't really care to be in that kind of state (going without food) intentionally for very long. I think for some people it can maybe help with weight loss/regulation and if it is cycled around certain workouts it could possibly be somewhat beneficial. Specifically with "fat burning" and glycogen sparing in running...for example a lot of E. African marathon runners are pretty good at burning fat as fuel during a marathon despite being on a high carb diet. And they don't eat too much. I used to go out and do 32km/20-mile Long Runs with no breakfast and no gels/drink during the run to stimulate some of this fat burning. We are all burning ratios of fat and carbs/sugar/glycogen to run. I think "skipping meals" and "having cheat days" and things like that can throw people off mentally and lead to disordered eating in some cases though. In other cases limiting calories and focusing on nutrient density can help with hormone levels though...but it depends on physical and mental activity. Generally I'd recommend most people eat three square meals a day on most days though.

[@aftabbukhari]

Responsible, periodic, intermittent fasting w/training is like high altitude training. It forces multiple adaptations at the cellular level, aside from the regular, potent, rejuvenating benefits that come from both IF and exercise separately. I dread it every year, but year, after year, my most significant gains in running times and overall fitness, as well as massive reduction in resting heart-rate, have consistently been in the month i fast in, particularly in the tail end of the month, and just after. There are ways of simulating it, and granted, pro/ultra/marathon runners like Sage are likely in fasted state much of the time due to their exceptional training volume and controlled diet, but there is something unique that happens doing even easy, light mileage at the tail end of an 18hr fast, which goes beyond fat-burning. I advise everyone to experiment (responsibly) with it. It is a secret weapon just as significant as hill running, and high-altitude training.

[@Jennifer-ci1mn]

@@Vo2maxProductions great answer, thank you

[@thomasmendoza8774]

Great talk. What do you think about trying fads for a month and reporting. Like intermittent fasting, meat eating, training equipment or techniques. That seems to be the trend lately.

[@Abes523]

Sage, when considering running experience what would you say defines a beginner runner from an intermediate runner? Looking at doing some 1k repeats and it was mentioned these should be completed by more advanced runners to avoid injury. Thanks

[@briannalia6440]

As a fan and observation it looks like your recent results are the sum and combination of: vast distance variation of events + evolution of Ultra elite field and robust competition x singular focused competition + static training approach(Einstein insanity). I can’t wait to see your next break through. You called out Timothy Olsen and his decline, we all want to see Sage circa 2015-2017.

[@Vo2maxProductions]

I can't tell if you are saying 2015-2017 were bad or good years for me? I mean 2012-2014 were probably much better overall. You're right though...I'm probably being too much of a "generalist"...

[@briannalia6440]

Yea I was off on my years when trying to recall your most consistent Ultra success at the premiere races. I’m a loyal supporter and fan of yours. Always following your racing schedule, I’d love to see you find peace as an Ultra elite and stop the pursuit of the OTA at the detriment of your Ultra results. You’re an awesome individual and racer!

[@stunned86]

Hi Sage, thanks for the talk! I'd love to hear you talk about how elite marathon runners train and why they train that way as compared to the MAF method. I assume the Jack Daniels method is basically how elite level marathon runners are training. Also, do you see any key differences between how Kenyans/Africans in general train vs how Europeans/Americans train? Thanks again!

[@againstdrivingdrunk614]

Africans train better because they can, they have a baseline from running to school, high alt genetics and feather weight that allows them too. I don't think you will find an african needing to put in 120mi weeks in a base in order to compete, they will just do better threshold workouts and stay in touch with their peak speed better, and the americans will try to prove something and get injuries.... just my thought.

[@Vo2maxProductions]

The E. Africans (and a lot of elites) don't really care about Heartrate numbers. Your run by feel and actual pace. So an "Easy day" is simply conversational pace...you can talk while you run and enjoy a group run relaxed. MAF isn't anything new or revolutionary. Arthur Lydiard and others were coaching "Building an Aerobic Base with easy paced mileage" decades before. Jack Daniels as well...especially with periodization. Daniels goes off actual recent race performances (VDOT tables) to predict workout intensities (paces) and other race results for training/goals. The E. Africans do a lot of pace work and group training...running on dirt roads....running hills...smashing long runs and 1km repeats. Threshold/LT/Critical Velocity Training. They live a lifestyle of running and the culture celebrates it more. They also grow up putting in a massive aerobic base and usually at high altitude as well. You better believe they are running over 100 miles a week though (160km a week). I don't think one can be an elite marathoner without running at least 70-80 miles a week...and most run over 100mpw (170km/week). They work very hard.

[@Voorneman]

Best part: your beneficial and informative "digressing"

[@skiboard2007]

Great vid Sage..So Question: Are you a fully qualified coach?

[@js401]

What is a fully qualified coach? Does he have a certificate...

[@marathonnierbagino6490]

Following u for, 4year, started runing 5years ago. Went from lost 224lbs to 180lbs marathon time 3:21 to 3:02 being trying to break 2. Every-time I will bunk at miles 22 Any advice? twin cities marathon course is so hard. Thanks u sage for sharing ur experience. Be blessed

[@Vo2maxProductions]

Congrats! Great progression! What do you eat/drink during the race and how do you pace the marathons (Even splits etc.)?

[@williamtwp]

As a Sage fan, I really hope you can train more specifically for road marathon and make it to OTQ. In fact, a lot of older guys do better road marathon in their 30s', and maybe you are like fine wine now, getting better with ages?

[@Chris-dw3xl]

I hear you about strava I come off it playing the comparison game , not good

[@buddyrye9190]

Chris - Strava CAN bring about training errors with the comparison game. I like it and I don’t like it all in the same breath.

[@PassionateSpirit88]

I don’t know why my every run from the beginning I feel tired and sore. I got plenty of rest in between my runs.

[@terryfoster1821]

I wonder what would happen if you would do a whole cycle before a marathon while being trained by someone you trust und respect, like Sandi for example (I know you've done it occasionally in the past) and ideally eating a bit closer to what she is eating 😬 Or if that wouldn't work because you would lose flexibility and maybe also some motivation, which you get from believing in what you do. It would definitely be interesting to see. But thank you for ten years of helpful and motivating videos, tips, insights and rants!

[@Vo2maxProductions]

Sandi coached me a lot last year (especially a lot after Houston when I ran 2:19:50 and then heading in to Boston 2018). I actually believe I was in sub 2:19:00 shape around April last year (but then of course the weather at Boston happened)....I'll never know though. Still I got a 15km PR and was running some of my best road workouts in the last 4-5 years in the Spring of 2018. Of course I don't eat as healthy as Sandi and I didn't listen to her 100% (listening is something I am very poor at!). Back to the point though: Like I mentioned in the video I think I need to revisit more "10km Speed". When I ran under 2:19:00 at Hansons we did a whole 10km-half marathon racing season for months before a 12-week marathon block and that seemed to really help me. Of course I was also 100% focused on the roads back then and marathon was the longest race I'd run! I will also admit that it helped to have a whole group of fast motivated guys for all the tough track sessions and speed workouts too. I might look into jumping in some workouts with faster guys again (there are plenty in Boulder!) for that extra edge/motivation. I don't like group training all the time, but doing all solo workouts (and even without a coach watching) can be tough....especially at high speeds (which I think is what I need for another 2:18 or faster) and at altitude.

[@terryfoster1821]

@@Vo2maxProductions Interesting. I wasn't sure exactly how much she coached you. But the group thing is a very good point probably. Even if one doesn't like running in a group or if one just likes running alone, it probably does add quite a bit of value to be able run with other fast or faster guys sometimes. I feel the same way about that definitely. It makes your times even more impressive to note that you did most of your training on your own, additionally to the any surface any distance motto you follow, which as you have often pointed out, probably does take away some raw speed, but is a lot more fun definitely. Good luck at Comrades Sage!

[@masomza347]

Oh insta for instant lol... Didn't know that

[@jacobtaylor3356]

This is my first summer doing any serious training, and my main goal is to stay completely injury-free. I was wondering if you could make a video about very specific exercises for strengthening leg muscles/tendons etc. And how to find your weak areas. That would help alot. Thanks

[@Vo2maxProductions]

1. Build up slowly. The weak areas usually get the most sore! Also any past injury or pain could be a sign of a weak area. There are general stretches and "core routines" that should help reduce the risk for injury. Check out Sandi's channel (RunningWild2Believe)

[@kevinm2982]

The inuit peoples diet is low in carbohydrates and high in fat. They have been eating this way for a very long time and living healthy. So, i'd say it's not accurate to consider a ketogenic diet a fad. It has recently known by most people but it's nothing new to humans.

[@s9209122222]

Is Pose Method of Running trusty?

[@Battle_eye]

Coaching high school xc running, nordic skiing, and track and field, a lot of the same kids come through all 3, the big thing i see is racing nearly every weekend for 8-9 months out of a year can burn them out fast. The hardest thing to coach is how rest is part of training. One girl i coach whos been trying to do sub 5 (currently 5;03) in the 1600 ran her first track race earlier this year and i told her not to worry about a time, just go out and enjoy the race and be happy with it, reminded her we want her fast at the END of the season not her first race. After her bomber ski season, training at the begining of track consisted of easy 30 min run, now go home sit in your butt and watch cartoons and catch up on your homework! Hardest thing to coach is rest!

[@mikewifak]

The diet conversation really gets old. I'm reading Bill Rodgers' book at the moment, and as one of the most successful marathoners in American history the foods he has mentioned eating so far have been: pizza with mayo, spaghetti, lots of Pepsi and Oreos, beef stew, and beer. I try to be cognizant of nutrition and make good decisions when feasible, but let's admit that there is probably no silver bullet there.

[@bitcoinmining6361]

I have found the problem now too is - can you trust everything your doctor says...for example on diet...as the research I feel has be compromised through large corporations paying for the research result they want for their product. I know this all sounds very conspiracy theory like. and I am not advocating throwing all medical advice out. As I believe (nearly) every doctor gives the advice to best of their ability and understanding.

[@roustabout4fun]

Second to none...sounds good-lol/ I wonder if Timothy Olsons diet is a fad or the real deal-nutrition is fascinating.

[@Vo2maxProductions]

I don't know what Tim's current diet is now (last I heard it was somewhat Paleo) though maybe? Objectively (and I don't mean to knock him too much) his racing hasn't been stellar the past 3-4 years. I raced against him a lot in 2013-2014 (i.e. Tarawera 100km the year right after he won WS100 etc.).

[@roustabout4fun]

@@Vo2maxProductions thnx for the imput...yes...ketoish high fat

[@pra0119]

I aaaaammmm staaaarting to diiiigressss agaaaaaaainnnn....rofl

[@belgian_groenendael]

Point #2 You cant believe everything you read online. My classic dilemma is vegan vs keto. There is a mountain load of studies that show that vegan promotes health and long life. But there also a mountain load of studies that show that Keto is the way to go to reduce weight and eliminate insulin resistance, thus promoting long life. So which one? I don't know as each demonizes the other. I suspect the real answer is somewhere in between if the human body is adapted to getting calories from both fat and sugars.

[@Vo2maxProductions]

I think "vegan" vs "keto" is oversimplified. I could eat vegan ice cream all day and it would be extremely unhealthy. The idea is a "whole foods plant-based diet" that is considered something a lot of people can lose weight on (and decrease their risk for cancers, diabetes, obesity, stroke and heart disease). But then you can lose weight on any diet if you are in a calorie deficet. There aren't a ton of long term high number studies supporting people in "keto" (I consider it a newer "fad" type of diet...starting mainly with Atkins). We can look to populations like the Inuits or the Maasai but they haven't necessarily thrived long term and many became quite unhealthy. Plus like i always say there are many other lifestyle factors at play when it comes to longevity (community, societal structure, physical activity etc). But the details of a diet matter...so whole foods plant based (often vegan) also generally means cutting out highly refined carbs (added sugars and even flours sometimes)...less processed foods. The human body of course wants to burn BOTH carbs and fat for fuel.

[@belgian_groenendael]

@@Vo2maxProductions Thanks for replying! Yes, I agree. Personally, I have done vegan for a bit over a year and lost weight, much lower blood pressure etc and my full blood test results are awesome considering I'm almost 60. Ny resting heart rate is 43 from about 18 months of tracking on my garmin watch, and when I had my yearly checkup the doctor wanted me to go to hospital since they said my heart rate was too low. I said no, because I knew it was from diet and exercise. I do run too but not that far, usually about 35km of trails per week. I did feel like something was lacking, but I just can''t put my finger on what it is. My B12 and Iron levels were in normal ranger without taking tables. I'm now basically on a vegan diet with a little meat, probably more a fresh/real food only diet, not a processed vegan diet, and trying to make myself eat less carbs to see how Keto goes then I will blood test myself again, so then I know for sure what will work for me.

[@steveN-hn4fo]

You've had a lot of marathons with no improvement. No major injuries, your not too old either!, Maybe you should involve an established coach like all the top runners, instead of being self biased. And you could break 2.18 .

[@ralphhancock7449]

In one breath, you claim that everyone should back up their opinions with vetted studies; but in another breath you state that there are so many incommensurate factors in the scientific literature it becomes impossible to honestly use those studies to back up opinions. So, people rely on their personal experience and any logic they can provide for why things worked out for them. They could be totally wrong, but if their rationale is shared, others might be able to sort out the applicability of those opinions for themselves, or dis-prove the rationale, just like we do when dealing with scientific studies. However, social media is an unregulated marketplace for ideas, good or bad. Consuming bad ideas is just like making stupid purchases, with just about the same level of serious study and relying on scant information. I understand how it could be frustrating to try to provide good advice when you don't have a platform designed for extended and nuanced explanations. Other opinion sharers are dealing with those same limitations. If you provided an e-book, perhaps all the science back-up for your advice could be presented, and updated as new facts arise. You've got nothing else better to do, right?

[@Vo2maxProductions]

When I said scientific studies have too many variables (And have trouble definitively "proving things" or causation) I was mainly talking about general Diet/Nutrition and variables that lead to longevity and/or cause (or prevent) disease and other health issues. We can support all sorts of other statements with much better scientific studies and facts using logic (and very good math and Physics and proven theories) and make much stronger arguments. It is Food/Nutrition science that I see has these weaknesses and seems to cause lot of confusion for people. I'm not qualified to be writing more books really (I've self published two already). I'm not very good at writing and I dislike writing anyway

[@ralphhancock7449]

@@Vo2maxProductions Yeah, I get your point, Even so, nutrition for long term health has a major role to play in endurance sports. Dialing in nutrition in training for an ultra is one area that I think we would have been able to come to some consensus on by now, even as you say "generally". But it hasn't happened. There are just too many people with strange diets, with differing gut flora, and differing diurnal habits, etc. -- incommensurate factors that make every runner non-standard. Is seems that we still don't have solid ground for how to simply eat, sleep, and run ...all personal differences taken into account. I just don't think there is enough research funding to design studies to deal with all the varieties of runners, and their particular training patterns, to definitively advise them on how to improve their ways. Maybe we should preface our suggestions with "If you are a standard runner, this is what you should do.." Curious: What two self published works?