How To Build Endurance and Run Faster For Longer | 035

this goes back to that conversation I had with a gentleman in Leadville Colorado in 2021 when he said the secret to all of this is endurance that man was wise that man was telling me he was telling us to endure the process endure the journey now he was talking specifically about the 100 miles that I was about to endure the next day but running in itself is a journey it's a it's a process getting better at anything life is enduring the process [Music] before we dive into today's episode I want to thank you for tuning in and supporting the brand now I have spent the last decade plus of my life building bare performance nutrition and we create effective supplements that you can trust to support your Wellness endurance and performance goals we offer highquality great tasting weight protein powders effective pre-workouts superfoods sleep support electrolytes and much more so if you want to support the content that that we produce and the message that I am sharing through my content and on this podcast I would greatly appreciate it if you went to bpn ups.com and you can use code Nick bear10 to save 10% off your next order so thank you guys I appreciate you and let's dive into the show what is going on guys and welcome back to another episode today we are talking about how to run faster for longer which is ultimately endurance now we just filmed and created a YouTube video that complements this podcast episode so we'll be talking about similar things in this episode that I discussed and brought up in the YouTube video but the reason I love the podcast platform is because it's longer format I can really dive into more and and add some more context into the five tips that I've identified that I want to share with you that I've learned over these past couple years that have allowed me and helped me run faster for longer now if you don't know my background my first marathon was in 2018 this was the Austin marathon and I ran 3 hours 57 minutes and it was an absolute soup much it was a mess it was uncomfortable I didn't know how to train I definitely didn't train properly everything I knew about running came from my time in the military and it it it was just uh it was very challenging hard difficult uncomfortable as Marathon should be but I didn't prepare for this race the the way that I should have or no now and the following year I decided to run the Austin marathon again and I I did worse I ran 4 hours and 15 minutes and now as many of you know I'm in a marathon prep with a goal of sub 2 hours and 45 minutes my last marathon was in May of 2022 that was Buffalo New York and I ran 248 so I've made a lot of progress in that time that I've been running I've learned a lot and I want to share like I said five things five tips that you can Implement starting right now that are going to make a difference today but it's part of a process of getting better over a long period of time in during the process and during the journey which we will get to but we're going to talk about those things and and kind of what I've learned up until this point now the one thing I do want to discuss prior to jumping into these these five things I get DMs I see comments I get questions all the time about these things that will and can incrementally make you a better Runner but I don't believe are the foundational pieces I get questions like what shorts should I be wearing what shoes should I be wearing what socks should I be wearing what watch do you use and should I buy it's all these small incremental things that are the icing on the cake that will make an incremental difference but it's not foundational today what we're going to be talking about is the foundational and a lot of it might not be sexy it might not be super cool but it works and the longer you practice it the longer you endure it and Implement these principles it's just compounding consistency it compounds and comp compounds and compounds right now I was just talking to my my running coach Jeff Cunningham this morning I said Jeff I'm in the best running shape in my life like this is the best I've ever felt I'm hitting all my workout splits I'm I'm ahead of pace my my easy runs feel easier than ever my heart rate staying low my fueling and nutrition protocol and strategy is on point Jeff said well what are you doing differently and I said nothing really he said said this is the result of just compounding consistently consistency showing up consistently good rather than occasionally great and just stacking bricks so if you take anything away from this episode so you got to be patient and I have a story that paints that picture now in 20121 I ran the Leadville 100 ultra marathon amazing experience one of the greatest experiences in my entire life and the day before the race happened or kicked off we were scouting the course and we were looking at different checkpoints and uh just doing a Recon of elevation and and what I was about to experience the following day when we came across this older gentleman who I believe was working at the park and it's funny because we actually recorded this interaction and he saw us walking around with our cameras and just scouting the location with all of our Maps out and you know you know he goes what are you guys doing here is one of you racing tomorrow and I said yeah I'm running and we just started talking a little bit some small talk and he left us with some final words he said you know what the secret is to tomorrow and the secret to the people who cross the finish line after embarking on this massive big journey of 100 miles in the Rocky Mountains of Leadville Colorado he said it's this thing called endurance and we all chuckled we all laughed because we're like yeah we we understand like this is an endurance event this is an endurance race it's a 100 mile Trek at high altitude covering trails and as I've thought about it over time since then I realized what he would was telling us was more applicable to a lot more things than just a race it wasn't just about finishing the Leadville 100 ultra marathon endurance is applicable to all parts of life your professional career building a family having kids marriage being in a relationship building a business endurance is patience it's consistency it's the work over a long period of time it's wisdom I put together this quote after analyzing all of that and I said that endurance is an outcome forged by those who are wise enough to endure the process endurance is an outcome for Ed by those who are wise enough to endure the process there is wisdom and endurance there is patience like I said you have to be consistent and committed to the journey to the process to see a massive result and outcome and if you apply these things we're about to talk about you will experience endurance specifically around around running so the first tip I got the first thing for you guys guys it's to increase volume being weekly mileage or time on feed now as you start running A good rule of thumb is that you don't want to increase your running mileage or time more than 10% from week to week There's a few reasons for this one it helps to mitigate risk of injury there's a lot of running injuries that happen I've experienced a lot of them I have some some wear and tear right now that I'm I'm dealing with but one of the ways you you get injuries you experience injuries is from overuse and this is increasing volume too much I'll tell you right now the reason that I'm I don't want to say injured but I have some some knee issues right now I have some calf issues some some tendon issue it's an overuse injury from a 100 mile race that I did 6 weeks ago I mean talk about increasing mileage way more than 10% in a given time and I'm feeling the effects of that right now so the reason I say don't increase weekly running mileage more than 10% week to week really is to mitigate risk of injury but two to allow your body to adapt to the stimulus that you are providing it being volume we want progress Rive overload and the way that you progressively overload the body the the muscular system the central nervous system is slow but it's Progressive it's intentional it's strategic like if you have a a strong strategic Marathon build or a running program you will see in that program or that build that your weekly mileage increases slowly throughout the build before you taper because it's intentional there's a purpose for it but if you do that too quickly well that's when you can get injured uh or or you won't be able to recover fast enough or properly so that's my first tip don't increase weekly running mileage more than 10% week to week now another reason I'm saying you need to increase volume being mileage or time on feet is because for a lot of Runners as you progress and you start running more and you start selecting some races you might want to do or maybe you don't want to do races and you just want to run longer distances you know we're talking about how to run faster for longer well one of the ways we do that is by building the stamina one through our V2 Max and our our aerobic capacity but also lower body strength muscular for a lot of Runners myself included if I'm going out on a lactate threshold or a Tempo workout or even say a race it's not really that my breathing is holding me back yes my heart rate will Elevate and it will will significantly shoot up on different efforts or different splits and segments of a race or a run yes that does happen but ultimately why I end up slowing down or or stopping is because of muscular fatigue in my legs so by increasing volume over time Progressive overload getting more miles in more time on feet your your legs your muscles will adapt to that amount of volume it'll make you a stronger Runner so that's another reason to increase volume to be able to run faster for longer and the last thing I'm going to talk about in regards to volume is applying the 8020 principle I've talked about this extensively but the 8020 principle says and states that that 80% of your runs should be done at a low intensity aerobic condition being below your max aerobic heart rate and then 20% of your running should should be focused on speed work lactate threshold critical velocity spending time on the track or on a road at faster Paces but 80% majority of your running should be done most of this volume like as we're increasing volume most of that volume volume is going to be in a bucket of that 80% low and slow because we want to build this aerobic base we want to build your aerobic capacity so here's how we we do this the maone equation so it's 180 minus your age 180 minus your age that number that you get that is your max aerobic heart rate what does that mean for you it means that your heart heart rate should not go above that number when you're trying to run an aerobic zone now when I applied this method and this philosophy philosophy it game changed my running you would think hold on you're telling me to run slower than I had been running and I'm going to get faster yes it it makes the biggest difference when I started actually running slower on my quote unquote easy runs and logged more aerobic miles I got faster my aerobic base became so strong so here's how you implement this you take 180 minus your age that number is your max aerobic heart rate that number is very important because when you go out on these easy runs you don't want your heart rate to go above that you want to keep it maybe 10 beats per minute below below that and the best way to measure it is through a chest strap heart rate monitor you can use your watch most watches have a built-in heart rate monitor which is not extremely accurate I will monitor it but I take it with a grain of salt if you want to be accurate wear a chest strap heart rate monitor and as you're running just look at your watch every so often because your watch will sink to your your chest strap and just make sure your heart rate is below your max aerobic heart rate that number you got through the equation and stay in that Zone on these easy runs now when I do my my Tempo workouts or my track workouts at faster Paces higher intensities I don't really monitor heart rate I don't really care about heart rate I'm focused more on effort but for these easy runs log them low and slow now me personally I wore a heart rate monitor for maybe 2 years off and on I don't wear it anymore just because I I now know what below my Max aerobic heart rate feels like I know what aerobic feels like just because I've been doing it for so long so it's rare now that I wear a chest strap heart rate monitor because I'm so just conscious of what that feels like that effort feels like so I don't necessarily do that anymore but if you're brand new to running you want to make sure you're staying in that zone that's what you should do so the goal is with that first tip we want to increase mileage do it slow over a long period of time but you will see a great return as you log more Base building aerobic miles and your legs get stronger by being able to handle the stimulus of more volume tip number two is Fuel and nutrition now in a lot of my content recently as many of you probably know I have been hammering in proper fueling strategies and nutrition because I'm such a believer in it it's one thing that I used to fail at horribly in terms of endurance training and conditioning and it's one thing that you can Implement right right away where you're going to see a return now when it comes to running when it comes to endurance training and again we're talking about how to run faster for longer what ends up happening with a lot of people is that they don't fuel properly and we don't fuel properly you end up bonking you can't make it through training sessions because thinking about it in terms of a vehicle we want to fuel a vehicle to get from point A to point B if we don't put fuel in that vehicle it's going to break down along the way it's going to be running on fumes the engine will will blow up or break down we can't get there the only way you can get from point A to point B is by putting fuel in your vehicle to cover the distance our bodies are the same way and proper nutrition and fueling strategies that is one thing you can do right now that you're going to see an immediate result and it is a controllable that we can control there are a lot of things in life but a lot of things in terms of endurance training and conditioning that we can't control we can't control the weather we can't always control when we run or where we run if you're traveling for work if you had a massive life transition recently new job with new hours had a kid got married like things are all over the place we can't always set the conditions to have the best day for training but if there's one controllable that we can control especially on race day it is our fuel there's so many people that have a bad race and they want to blame that race on the course or the weather or the way that it was managed and the event was hosted well those are things that are out of our control so it's not even useful talking about it but what's something that is in our control the amount of sleep we got the night before a big run or workout or race the food that we put in our body the days leading up to that morning of during the race itself how we hydrated the amount of water we consumed staying staying off our feet and conserving energy so control the controllables set the conditions for your chances of success to increase even if it's just a run the next morning Fuel and nutrition is one of those that's why I hammer it in so much it's because it's something that you can manipulate and control to increase your chances of success towards your goal now in terms of fuel nutrition we can break this down into two different things one General Nutrition throughout the day every day especially in a a build or a prep and then nutrition specifically around training workouts or races now we're going to talk about a few things I could I could go in so many different directions in terms of talking about nutrition but we're going to focus on carbohydrates water and electrolytes now me personally my protein is always consistent I'm always hitting between 225 and 250 grams of protein a day every day I have a plan to hit that that protein intake dietary fat right now I've actually decrease the amount of dietary fat that I'm consuming because I'm trying to to change my body composition which we will talk about here in a little bit to show up on race day lighter and leaner so I've decreased dietary fat because dietary fat is more calorically dense than carbohydrates or protein there's nine calories in a gram of fat there's four calories in a gram of protein or carbs and fun fact There's 7 calories in a gram of alcohol if you didn't know that so so my diet right now is consistent protein a little bit lower fat it's probably around 85 90 grams of fat a day average when we go out to dinner I know that I'm going to be getting more dietary fat in my diet but my carbs right now are very high for me at least I'm usually someone if I'm not in a big endurance training block I'll keep carbs moderate maybe 300 gram a day 250 300 gram of carbs a day I just personally prefer lots of protein veggies fruit higher fat fattier Meats steaks ground beef uh egg yolks avocado nut Butters butter the good stuff you know all the good stuff but now based off my goal my carbs are higher my carbs are 500 to 600 gram of carbs a day because my running volume is higher right now I'm running about 75 miles a week and I'm tapping into a lot of my my fuel sources and one of the ways that we provide our body a fuel source is through glycogen now glycogen is the way that your body stores carbohydrates and we store carbohydrates in the form of glycogen in the liver maybe about 100 grams in the liver and then a couple hundred grams in the muscles and your body is first going to use the glucose that circulating around your body as a quick source of energy but when that's not available anymore it's going to break down glycogen from the liver and the muscles and use that as energy so I want to ensure because I'm doing some big workouts right now like Wednesday for example this past week I had a 14 1 half mile uh lactate threshold workout tomorrow as I'm recording this podcast I have a 20 mile workout with a bunch of miles at marathon pace so I have some higher intensity and longer duration workouts right now so I want to ensure that my body is topped off on it on its fuel sources my glycogen topped off so that when my body needs to reach for fuel during one of these training sessions or workouts it can do that and it's available so that's why I'm throughout the day consuming a lot of carbohydrates because I want to top off my muscle and liver glycogen for a fuel Reserve so that's kind of the way that I'm approaching everyday nutrition right now and most of my foods are coming from these whole natural food sources but sometimes you know when carbs are are higher I will pull from some processed foods to get more carbs in like a a granola which isn't highly processed but it's it's somewhat processed um a lot of like my carbs right now are coming from like in the morning I have honey oats fruit lunch is uh rice uh my my third meal of the day I'll have like rice cakes I'll have an Ezekiel English muffin some dried mango dinner we'll either have rice or potatoes and some sourdough and at night before going to bed I've been crushing purely Elizabeth granola oh my gosh like the white chocolate chip and the Pumpkin flavored ones I I eat that at night with some raw unpasturized milk we get at the farmers market talk about a treat talk about a delight those carbs so good that granola is so good but my carbs are high to make sure I'm topping off that muscle glycogen throughout the day and then talking about nutrition specifically around workouts I will not do any any workout fasted right now so every morning before my my run I have at least two scoops of g1m sport so two scoops of g1m sport gives me 40 gram of carbs and then 700 milligram of sodium and based off of what run I'm doing that day I'll either add some sourdough with some jam and honey along with that I'll have some of the bpn go gels each go gel has 24 G carbs 110 milligrams of sodium throughout the workout or throughout the run for these easy aerobic runs most of my fuel is done that morning before I get started for my lactate threshold critical velocity big workouts throughout the week that's what I'm also adding in fueling throughout the workout itself with gels or electrolytes but I'm making sure that carbs are always present I'm a I'm a carb lover I believe in carbs especially around training not just to enhance performance but also to facilitate proper recovery I'm staying on top of my hydration all day every day with water consumption and electrolytes as we talked about in a previous podcast that was really all about fueling for endurance one of the issues a lot of people make is they consume a lot of water but they don't prioritize electri what ends up happening is they they dilute their electrolyte concentration and then they become actually dehydrated because it's too much water not enough electrolytes so I'm consuming electrolytes around training and then throughout the day to maintain proper hydration levels so with all that to say we need to look at at fuel nutrition from a few different perspectives one it is essential it is essential and critical for endurance training if you want to maximize your performance two it is a controllable that we can control it's a variable that we are in control of so we should leverage and control it and then three we need to think about nutrition and fueling in terms of daytoday all day every day and how that helps us reach our goals but then even on top of that how we use nutrition and proper fueling around runs and workouts and training itself to maximize the performance of that training session and to facilitate proper recovery so that's tip number two focus on fuel and nutrition tip number three is to implement speed workor now speed workor can mean a lot of different things to a lot of different people and this is one topic that I've seen people argue about more than many others when it comes to running online so the way I like to think about speedwork it's anything faster than your aerobic Base building low and slow miles I like to think of it in terms of lactate threshold which we will talk about critical velocity which I always directly correlate to being on the track and then Tempo workouts but Tempo workouts I kind of look at Tempo workouts and lactate threshold as the same thing now talking about lactate threshold what is it if you understand and Implement lactate threshold training it can unlock your running success and help you break through performance plateaus it is so powerful this is where you build a lot of confidence and your ability to run faster Paces faster splits faster miles this is where you get really confident and comfortable at your your ideal race pace and it helps you just with leg turnover you know when I'm always just running a lot of low and slow easy Miles because if I'm not in a marathon build or prepping for some sort of endurance race I don't typically do a lot of speed workor so when I jump back into a build that lack of speed workor actually there's a period of time where you have to adjust because my legs aren't used to turning over that quickly so that's one of the reasons that speed workor is important because it helps just keep your your legs used to moving faster and turning over more efficiently lactate threshold is the point at which lactate is produced and accumulates in the blood at a faster rate than it can be removed so as we're training we're doing these bigger efforts say you're running at a faster Pace than what is easy or comfortable lactate starts to be produced and it accumulates in the blood and it accumulates at a rate faster than we can clear it and this is why you start feeling fatigued in the muscles this is why your your legs start to feel heavy and tired and slow and you can't hold a certain pace so we need to train our body to adapt to feel this and understand it and get better with that stimulus so that we can run faster for longer now there's a lot of different tests that you can do to find where your lactate threshold pace is and I've done some of these and they're very insightful but I'm also a person when it comes to running I look at data I look at my heart rate I look at my Paces but I'm I'm a big fan of just going based off of effort now my Coach Jeff Cunningham he will give me Paces to hit for certain workouts now that we're in this build but I still like to run based off of feel so if I could give you one piece of advice on what lactate threshold training or workouts or Paces should feel like it's controlled discomfort if you have a scale of 10 one being easy peasy 10 being you're about to have blood shoot down your eyes because it's so hard controll discomfort or lactate threshold should be between a seven and an eight and we're talking lactate threshold or critical velocity critical velocity is where I'm typically doing my track workouts it's faster paces and shorter distances than lactate threshold but I will tell you I think lactate threshold training and workouts make the biggest difference and getting faster and being able to hold that faster pace for longer but it's like it's the icing on the cake it's the 20% 80% of your running should still be this low and slow aerobic Base building running but that 20% that refinement that does make a big difference it's a speed work and lactate threshold is is one of those things so the way that I incorporate this into my my training program right now as I've talked about Jeff Cunningham has been my running coach for the last couple years he helped me achieve the sub three-hour Marathon he helped me run 248 in Buffalo and he's now helping me run a sub 245 at cim that I'm going to run on December 3rd my speed workk every week is done on a Wednesday so Wednesdays are reserved for we rotate between Tempo or lactate threshold and critical velocity so one week I'm on the road doing longer distances faster Paces that are controlled discomfort and then the next week I'm on the track shorter distances even faster Paces with small amount of rest periods in between think of 800 meter repeats th000 meter repeats 2,000 meter repeats my lactate threshold work might be 2 mies 3 miles 4 miles segments and then Saturdays or Sundays right now are reserved for long runs or Marathon paced workouts but that's IC on the cake like you don't when you first start running if you want to run faster for longer you don't first start doing speed work you first start accumulating more mileage in an aerobic Zone and then as you progress maybe we start adding on some speed workor some lactate threshold some critical velocity but it's like making a cake we got to add that big layer at the bottom first and that big layer at the bottom is the aerobic work it's 80% and then we can build on top of that but if you put the small piece like the top of the cake down first that being the speed work lactate threshold track workouts and then you try to build upon that and at the top is this big base piece well it's going to fall over right it's just going to tip so we need to flip over that cake put the base aerobic building piece down first and then stack those smaller layers on top and it'll make incremental progress over time speedwork is your friend but I wouldn't say it's the most important piece necessarily tip number four is all about body composition now there is an ideal run or race or wait for everyone I would be ignorant and naive to say that at 220 lbs I can run just as fast as I can at 180 lbs it's a 40 lb difference that 40 lb difference whether it's fat or muscle is going to slow you down weight will slow you down now me I'm a bigger bulkier Runner like lean and light for me is 100 0 195 lbs and I'm sitting around 195 lbs right now but it would be very uh like I said ignorant and naive of me not to talk about this because if your goal is to run faster for longer being very honest with yourself you have an ideal race weight or body composition when I'm leaner when I'm lighter my body moves differently my body moves faster I feel like I'm just just like floating right now I feel like that I'm like I said I'm sitting around 195 lbs which for me is is lighter than I normally sit but I can feel that during my running my arms just move better my body moves better I feel light on my feet running is more fun it's more enjoyable now I I talk about and promote the hybrid athlete lifestyle all the time but within that the hybrid athlete lifestyle obviously Blends strength size muscle endurance but with that there's also chapters and Seasons where I like to prioritize different goals right now I'm in a chapter and a season where I'm prioritizing running and I'm not lifting as much as I normally would be or would prefer but it's because there's a goal in front of me and that goal says sub 245 marathon and I know in order to get there I need to log more more miles I need to get faster I need to be able to run faster for longer and part of getting there is changing and manipulating my body composition to be efficient and effective so I'm trying to lose some size right now and you might see it you might see that I look thinner especially my face my face changes so fast thinner lighter like I said I'm not lifting as much as I normally would be because the goal the priority is running run fast and running faster for longer so you can manipulate body composition a few different ways one your training my training is naturally changing my body composition like I said I'm running more I'm lifting less my mileage is higher all of that training is making me a little smaller leaner more efficient my biomechanics while running are smoother so the training itself will facilitate an outcome but also diet will as well that's why you see me like I talked about earlier decreasing dietary fat increasing carbohydrates I'm still fueling my body for these workouts but I'm not over fueling because I want to get leaner I want to get lighter that is the goal run fast run faster for longer through diet and training you can manipulate and change your body compos position for the outcome and the result that you desire that it would be very ignorant and naive of me to say that you can run just as fast being 40 lbs 50 lb 60 lbs heavier it's just not the case lighter equals faster but there's also a point of diminishing return When you get too light you get unhealthy you're not fueled your nutrition isn't strong when you're weak and not strong anymore there's a point of of diminishing return you won't be faster you won't be able to run faster for longer you become weaker and the last piece that I want to talk about which might be the most important piece of all is enduring the process this goes back to that conversation I had with a gentleman in Leadville Colorado in 2021 when he said the secret to all of this is endurance that man was wise that man was telling me he was telling us to endure the process endure the journey now he was talking specifically about the 100 miles that I was about to endure the next day but running in itself is a journey it's a it's a process getting better at anything life is enduring the process what I'm learning and what I've learned throughout my lifetime is building a strong business that's a process building a great team that is a process learning how to be a good husband and father that is a process building your body and your health and your wellness and your Fitness that is a process a process to endure that's not going to change or happen overnight but you forge it over time with consistency with patience by setting the conditions the only way to be faster for longer is by enduring the process I ran my first marathon 2018 around four hours five six years later shaving off what will be 90 minutes off of my marathon time is significant but there was no secret sauce to it there was no overnight change I learned a lot of things along the way I learned how to fuel properly I learned how to eat the right way for the training that I was doing I learned all about lactate threshold training critical velocity and I realize my body composition had to change based off of the goals that I set I learned all these things along the way if there's one thing that I've done well in my life in my career is that I've been able and willing to endure a process and you might not see the the result today tomorrow next week next month but give it time give it time and you will get so much better this is applicable to so many things but especially running running will teach you so many things about your your mind your body your life your work and set the conditions while enduring the process you got to set the conditions set the conditions with the food you're consuming set the conditions with the sleep in the rest that you're implementing managing stress and communication of your goals to friends and family and backwards plan accordingly so the conditions are set so you can show up for those runs for those workouts for that training those races in the best mental state emotional state and physical state so you can perform with Excellence I'll leave you with a quote that I started with endurance is an outcome forged by those who are wise enough to endure the process Implement these five tips that I shared with you guys today and you will run faster for longer you will build endurance so thanks for tuning in and we'll see you in the next [Music] [Applause] [Music] episode [Music]

Channel: The Nick Bare Podcast

Views: 153,799

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Id: av3-X2L84Ec

Length: 43min 59sec (2639 seconds)

Published: Tue Oct 17 2023