Aerobic Running Base Mileage: Diminishing Returns and Injury Risk

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Aerobic Running Base Mileage: Diminishing Returns and Injury Risk | Coach Sage Canaday Training Tips

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Күн бұрын

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Пікірлер: 94

@TheSeriousRunner 2 жыл бұрын

You neglected to address the benefits of topping Strava leaderboards, but otherwise a very informative video!

@MattD86 2 жыл бұрын

He’s just not serious enough…sad

@SeeChadRun 2 жыл бұрын

You can leverage Strava segments for some quality workouts. I've done that, claimed a few crowns, and was in very good shape!

@SeeChadRun 2 жыл бұрын

@@MattD86 Haha! That's funny!

@jakerussell135 2 жыл бұрын

@@SeeChadRun I'm the local legend of my high school's track, with around 50 runs of the segment. second place is like 30 and thats my teammate

@jonathanpenley8807 Жыл бұрын

@@MattD86iiiiiiio

@j.w.matney8390 2 жыл бұрын

I've been racing for 50 years, but the last 2 years may have been the hardest. A hamstring injury, followed by 6 months of training followed by a quad injury. Finally, I've begun running again and I've discovered that forcing myself to not quickly increase my mileage has been really hard. Tough on the ego to be running 15-20 miles a week at slower than what used to be recovery pace. It's been a big lesson.

@marcofrey2903 2 жыл бұрын

Very true.

@iaingourlay6782 2 жыл бұрын

Intensity’s to quantify, I know I can do long runs with rest days between. But the same distance with shorter distance and more frequencies with intensity I get injured. Now that’s my age. Before, I never had to think about my rest and recovery. Just bang out the training where and when as required but take it as my body would tell me. For the younger looking to progress. Listen and play with what you hear here l. They have been privileged to the training and experiences and it will give you, your best output. I look forward to the next star that comes from the dedication given from these talks.

@edgardomoreno9592 2 жыл бұрын

I'm happy to see you again Sage. You are an amazing athlete and I do appreciate all you do for the running community. The best for you and dear Sandy.

@carsonmalleet4367 2 жыл бұрын

Hope all is good Sage! Happy to see you back and making content.

@santacruzfitnessofficial Жыл бұрын

You are a lot more knowledgeable than I thought, this is so helpful

@liljemark1 2 жыл бұрын

Thanks, Sage! I really like how you also talk about time on feet run volume. Makes more sense than miles/kilometers. And regarding the topic of single longer run vs two shorter runs: do what you can. If someone can fit easy running when commuting and finds difficult to make time for one longer run, then do what you can.

@ThatRunningGuy 2 жыл бұрын

Enjoyed that, Thanks Sage👍

@hikerJohn 9 ай бұрын

Molly Siedel runs morning and evening not all at once . . . She runs more than a hundred miles a week. I was hiking 100 miles a week once a day but my gains were slow but I was still setting PB's on occasion. I can do about 20 miles a day every day in a low HR zone and an occasional 25-28 miles. If I take it easy I can do about 500 miles in 28 days at 68 years old with a 25 pound backpack on my back. I get 10-11 hrs of sleep doing that. I'm literally either hiking or sleeping and spend little time eating - a lot of eating while walking.

@kingtrumpet123 2 жыл бұрын

AWESOMENESS video's. I love you and Sandi, I've extrapolated from all your and Sandi's vids because I'm at least 20 years older, only been running 3 years - I've expanded my "week" to 10 days, need 2 days for recovery, and do 3 integral runs to build the base: interval run, tempo, and the long run of about 8 miles (and "time on my feet of 1.5 hours for the long runs") , thank you for the vids , they are very helpful.

@stevenmeldrum1944 2 жыл бұрын

Amazing Sage. Best wishes, Steve from Scotland.

@Observ8or Жыл бұрын

This cleared up so many things I've been thinking about lately. I really need to work on building my aerobic base. Time to embrace time on feet and these lower HR runs. Thank you!!!

@ColoradoRunnerGuy 2 жыл бұрын

The only time I did two-a-days was when I was run-commuting to my job. This is an example of when it might make sense for a lower mileage runner to do two-a-days.

@Nonixification 2 жыл бұрын

I dont really afraid of injury, I afraid of overtraining and putting too much stress on my nerve system and cannot keep up the volume in the future.

@DublinDapper 2 жыл бұрын

These are the best kind of videos and format Sage

@thomasekudahl8820 2 жыл бұрын

agree

@doug8407 2 жыл бұрын

From past experience I have found that when I hit 50-60 MPW, I feel like a whole new runner, but that my gains drop off considerably beyond that. Doing 70-80 hasn't felt like it provides much stimulus over 50-60 (for me personally). I think I'd have to add on a much bigger chunk of miles each week to trigger a sizable boost in aerobic fitness.

@Vid_Master 2 жыл бұрын

Agreed, I feel that once I am comfortable at that mileage, focusing on strength training consistently, stretching consistently, and doing Track interval training adds way more benefit than stacking more long run miles on. But everyone is different :D

@marcofrey2903 2 жыл бұрын

How many hours of running is 60 miles a week for you? It's daunting to me.

@danielfarrugia3884 2 жыл бұрын

Always killing it with insightful videos. Rock on Sage!

@jono2154 2 жыл бұрын

Always appreciate your pragmatic and thoughtful approach @sage

@msmary126 2 жыл бұрын

I love your training plans. Great talk. Love your camp chair. Hope you guys are settling in nicely to the new space. Hugs from Maine ❤

@jeffreythomas815 2 жыл бұрын

Another great video. Thanks Sage 👍👍

@tomjames3282 2 жыл бұрын

Sage advice! Excellent. Thank you for sharing your expertise.

@IRunThings 2 жыл бұрын

Great video as always. Hoping you guys are doing OK. Good to see you back at it again

@garthly 2 жыл бұрын

Being seventy, my issue tends to be recovery - hard to get enough. Still, I have noticed on my long runs, if I take even a minute breather half way, I can go a lot longer. Does that count, or is it actually two runs?

@Ratman-44 2 жыл бұрын

Definitely not two runs. I’m 28 and sometimes I feel like taking a minute to get my heart rate back down to where I want it

@hadimahamidh 2 жыл бұрын

Great that you still running at this age, congratulations………I would look at it as a single run and add the break time to the total time of the running. Basically, I wouldn’t stop my watch. If I stopped my watch, I would consider it intervals running, I am 60 years old and wishing to run at 70.

@art_pilat 2 жыл бұрын

Youre a badass! Hope im still running in 45 years 🤣 thats amazing

@Vo2maxProductions 2 жыл бұрын

great work! keep it up! 🙌

@robertonarvaez7848 9 ай бұрын

Think of it as interval training

@ryanrobertson7124 2 жыл бұрын

This is awesome thank you

@seasensky Жыл бұрын

very usefully Video!!

@marambula 2 жыл бұрын

thank you for another well researched and presented video!

@ormjo940 2 жыл бұрын

Great vid

@dyranhaas 2 жыл бұрын

Great information Sage, one of the most intelligent resources out there. Cheers!

@running-man9138 2 жыл бұрын

Great upload 👍

@jakeywakey3381 2 жыл бұрын

Hey Sage, I think that you, as an athlete, and as a very intelligent mind in the realm of distance running would find kneesovertoesguy’s program (on youtube) and training philosophy VERY interesting. I’d be more than interested to hear your take on it.

@Ratman-44 2 жыл бұрын

Great idea

@RedPanda915 2 жыл бұрын

Yesssss definitely this!

@Vo2maxProductions 2 жыл бұрын

I have looked into this kneesovertoesguy a bit now...is there a specific program of his you are talking about? His paid website stuff? - Or just the general philosophy? thanks

@jakeywakey3381 2 жыл бұрын

@@Vo2maxProductions I was looking for your insight on his general philosophy and whether or not it can replace traditional strength training and injury prevention techniques for distance runners specifically, thanks for responding👍🏼

@michaelpapp7371 Жыл бұрын

Another video for you, love to talk. Maximal speed training for all endurance athletes as low down as 400/800 runners but mainly distance runners as a whole 60 or 80 or 100 meters 60 minute session #1; 60 x 100m on the 60 seconds #2; 40 x 100m on the 90 seconds #3; 30 x 100m on the 120 seconds #4; 24 x 100m on the 150 seconds #5; 20 x 100m on the 180 seconds *All options at 95 - 100% maximal effort *60 minute session for lead up phase *Reduce from 60 minutes during base period accordingly *To be done once a month-ish * Currently favoring 80 meters at #4

@OmarAbdulMalikDHEdMPASPACPAPro 2 жыл бұрын

Hi. Thanks for sharing this with us! I have aspirations of being an age group champ (50 to 59). I won my age group in a half marathon in 1:47 a couple of weeks ago.; slow but, I'm getting my speed back with your advice! I'm only running 35 miles per week but, want get back to 50-55. This will take a couple of years, I think. My kids will be out of college by then, Lord willing. 🙏🏾

@clarity2115 Жыл бұрын

how is your mileage now?

@OmarAbdulMalikDHEdMPASPACPAPro Жыл бұрын

@@clarity2115 Markedly decreased; 🤕got injured but, am slowly coming back! It's going to take a while but, 🦵🏾🏃🏽‍♂️ I plan to be a running BEAST💪🏾😠 I'm working on increasing my flexibility and leg strength. This was missing in my prior running regimen.

@jonathanp181 2 жыл бұрын

TTT Q: is doing fasted/carb-depleted training sessions a good idea, and specifically in preparation for longer races, in my case my first marathon? If so, how often and how specifically to reap maximum benefits (does it only work if I have only had water before the run, or can I eat something but less than my normal breakfast to get me out the door in the morning)? Which benefits could one expect on race day compared to doing mainly/exclusively fuelled sessions? Are there any risks to keep in mind? Thanks for all the great tips, good to see you settling in in your new home, take care!

@zoikles1 2 жыл бұрын

I do all of my easy runs fasted, simply for convenience sake. Making breakfast in the morning then waiting 2+ hours to digest the food before running is not feasible. And easy runs won’t deplete muscle glycogen anyway, as you’re using a higher proportion of fat for fuel. For higher intensity workouts and long runs, IMO you are limiting your performance/recovery if you don’t top up carbs beforehand. That said, if your fast isn’t very long (~10 hours) when you do the workout, and you had enough carbohydrates with dinner the previous evening, you may be able to train fasted. For marathon long run sessions I would definitely advise against running fasted. You’re going to deplete glycogen stores even when you’re fuelled. Running 2+ hour long runs fasted is counterproductive IMO.

@fastinradfordable 2 жыл бұрын

This month I did a 30 mile long run fasted. Altho having food in my stomach is a good feeling. Waiting to run after you eat 2 hours?!? Why

@EmirBalali 2 жыл бұрын

huge video!

@saravananganapathy6089 2 жыл бұрын

Great tips as usual Sage. One topic that I would like you to dwell on is about fuelling for both training runs as well as races. How important is it to fuel during the run? What if one continually practices high intensity as well as long runs during training blocks without fuelling during the run? What type of adaptations do one gain or lose by this? Coming to races, I focus more on the longer formats. But I'm unable to stomach almost any type of food, gels included, after about three hours into the run. How does one practice to overcome this and ensure proper fuelling?

@RunMissouri 2 жыл бұрын

@seth demoor should watch this.

@OptimalTriathlete 2 жыл бұрын

Some just fit it in as they can. I occasionally run 2-4mi before a 12 hr hour standing night shift...then another 2-4mi after( try to be home before sun comes up and really jacks with you) ... for a 'long day'. Count or not, I get in what I can when I can and finally quit stressing about it when realized I just didnt have the same flexible blocks of time I used to. I def used to sacrifice sleep waaaay too much. Bad enough being on nights

@Kelly_Ben 2 жыл бұрын

This is very similar to me... I work multiple physical jobs, often nights, and train for ultras. I'm the lowest mileage ultra runner i know, yet have the most time on feet, rarely being able to run more than 45 minutes except for long run day, when it's my priority. I'm certainly not performing optimally, but at least I'm able to have fun and do the races I want, mostly uninjured. 😆

@DrProfX 2 жыл бұрын

Great talk, coach and rather timely, for me anyway... My schedule has shifted, which forced me to move some single days into doubles, but I still try to have at least 2 weekly longer runs (e.g., ~12 miles and one ~16-22 miles)... I make sure to do all my “easy” mileage at 60%-85% (for me that’s 130-159 HR)... It’s helpful to know that there are benefits to runs that are even 40 minutes given that study from Cologne that was showing 120 minutes as the most ideal time with most physiological benefits... Thanks again, coach!!

@fastinradfordable 2 жыл бұрын

The way I feel days after running 2-3 hour runs is awesome

@dannyspitzer1267 2 жыл бұрын

Hey Sage 😎

@fatrunner 2 жыл бұрын

Great video. Main restricting factor for me is time. I generally run 4 days a week and do around 20 miles a week. When I did marathon training i noticed a big increase in fitness but that level of training is not sustainable for me as by the end I was having to get up at 4am to do my long runs!!

@evophage 2 жыл бұрын

What's the underlying source data for the graphs? Looks like there's a nice sweet spot on the injury graph at around ~70 miles, just before it starts to curve upwards.

@runsintheforrest1364 2 жыл бұрын

So how do I determine the sweet spot then? What is the optimal weekly milage for me? I don't like to find out by trial and error and risk getting injured.

@haydenmink10 2 жыл бұрын

I used to do 50-65 miles a week 4 years ago and I haven’t been over 50 ever since, I’m not really sure how quickly I should get back to that mileage or if I should next training block or next year or multiple years from now! What’s the best way to go about that?

@logiconabstractions6596 2 жыл бұрын

I wonder what your thoughts are about run-commuting and committing a decent fraction of your weekly mileage to spread out shorter runs vs single run session. For instance, running 7k to work (and 7k back) 5 days a week, maybe adding to that a little with random errands/detours. Is it that much less efficient in terms of training? But then I get the benefit that it's pretty easy to rank those km consitently every week (e.g. I gotta go to work).

@liljemark1 2 жыл бұрын

Makes a lot of sense! Running is always a balance between other life obligations for many of us non-elite runners. You do you.

@dc2090 2 жыл бұрын

What about 30min easy run, vs 60 vs 90 vs 150... as it applies for 5k, vs Marathon say? I've seen Jack Daniel's cap marathon long run at 150mins... and I believe others have capped long runs for 5k/10k at 90mins... ?? Thanks.

@seans7513 2 жыл бұрын

Working on increasing your slowest ultra pace, the power hike. Are there specific workouts for just upping you power hiking speed, I do some flat and fast (sub 15 min/mile) and some up hill but I don't have a specific workout regiment.

@marambula 2 жыл бұрын

focusing on technique (glute drive), posture, and breathing is the key to faster hiking. Footwork is more important on more technical and steep terrain.

@bradleydanyo2079 2 жыл бұрын

Question: how to refuel after a running + lifting session? Should you eat a small snack after the run, then eat a full meal after the weight session? Or can you skip the post run snack and just eat after the weight training session? Especially because I know you want to refuel after a workout immediately. Thanks!

@sanandsbruno 5 ай бұрын

Hi. Thanks for this video.!. i am a new runner.. 38 years old.. stared running 10 months back. running 5k consistently ( 6 5km runs a month ).. 10k once or twice in month.. never known and bothered about aerobic base running or my heart rate.. have got a garmin watch recently. and it says my average heart rate around 175 on all my runs.. even during my slow runs it shows 170 plus.! i have tried too slow and it still shoots up 160 plus after 2 kM's..! How do i start my aerobic training.! need your suggestion...

@Kinaanath 2 жыл бұрын

Thanks Sage, how about cross training like morning cycling and evening running, will that benefit for a runner and prevent risk of injury?

@aaronz597 2 жыл бұрын

Hi Coach Canaday. Thanks for putting this info out there. When metrics like 30mpw vs 60mpw are put out there, is there an underlying assumption of how fast those miles are run? Assuming they're long slow distance, my speed as a pretty out of shape beginner is going to be much, much slower than someone who's been doing this for years. How would these numbers correspond to time-in-zone? Cheers and stay healthy.

@whydoyouneedmyname6508 Жыл бұрын

Keep in mind if your out of shape then 10-15 mpw is alot

@剎那Z 2 жыл бұрын

how to increase upstairs speed and get longer ? which hr zone will be better on this?

@kobeross1605 Жыл бұрын

Fucking love you mate!

@collinmchugh7389 2 жыл бұрын

I still wonder, in regards to mid-distance track 600yd-800m-mile-3k, etc.. Whether 3-4 solid speedier workouts working different systems (35-45mpw), vs 2 good workouts but more like 55-70mpw is better. And if it is more depending on body type & response to intensity vs aerobic easy

@AlistairLattimore 2 жыл бұрын

This is just an observation but in seeing how many sub-elite/elite middle distance train, it is incredible how much overall mileage they do to build their aerobic base. My guess is the latter is more like what you’d want to be doing but Sage would know a lot more than I would!

@LiefRunsFar Жыл бұрын

What about people that just want to run long or who do 100 mile races?

@jasonreynado2947 2 жыл бұрын

What do you think about training on Jacob’s Ladder? I’ve been doing 60-90 minute workouts keeping it at a low intensity because it is more accessible than getting into the hills at the moment. I’m sure it’ll help my run, but is it the most efficient way or should I be doing something else?

@seanp401 2 жыл бұрын

Would like to see you race against Seth James DeMoor

@Vo2maxProductions 2 жыл бұрын

I've already raced him at Speedgoat 50km

@ryanm7704 2 жыл бұрын

Sage, I was wondering if you could give any advice for the 3200m/ two-mile. I'm a senior in high school and I want to have a really great send-off season. I've struggled to find any two-mile workouts, so I've been doing a mix of mile and 5k workouts. Is this fine, or should I try to find more specific workouts?

@grougrouhh1727 4 ай бұрын

does sacrifying youtube time to run have a cost ?

@phillipberkowitz7542 2 жыл бұрын

Is running 1 mile more per week ok

@hebrews11vs5 2 жыл бұрын

Video idea: critique / advise famous YT star Meet Kevin's recent fitness goals. This might be more of a glitzy thing that would get the clicks. Because at this point, 95% of the people who view this channel could probably give Meet Kevin some very helpful advice ( and thus not really need to see such a video). But the entertainment value would be high. Basically Kevin has a 8 minute mile and wants to make it a 6 minute mile in 1 month. As well as a 29 consecutive push up goal which he wants to make it into 200 consecutive. ( the latter goal he is recanting)