How To Run 6-Minute Miles At 225 Pounds

[Music] here we go we're about to do this mile get my calf stretched out right now it's my calves cramp like a-- like crazy lately so that's one thing I had to make sure I stretch right before but we're gonna see if I can get myself five percent chance that I'll beat Nick so we'll see you heard it from the man himself so press and I are both care on a mile on the track we're in time ourselves see who wins last time I ran under six minutes Preston like lose either last week or two weeks ago ran a 721 so we're on a third track now we finally found a track those opening that we can run on how we're at Round Rock High School track if anyone's from this area that's where we're at right now so we're gonna run and we're go to time ourselves see what our final times are and who's faster Dunc okay guys so I'm going to do a voiceover as you see the screen and my brother and I are running four laps running a mile reason being not a month ago I timed my one-mile time and I ended up at 558 you wouldn't believe that I ran all four laps or my pace was what I said in the brown six minutes so as the screen is recorded or running our laps I'm going to talk about how I'm able to run a six-minute mile at 225 pounds my brother is about 225 pounds as well we're both both big boys we always had been now I'm gonna start with this with a story and then going to talk about how to run how to improve your run time and I possibly run a six-minute miles and then end it with the source I'm gonna start with a story which is kind of like my background of running where I'm coming from so when I was in high school I found out I was hurting the military I was going to the army and because I know I was going into the army I started doing cross-country I signed up for cross-country my senior of high school and we were running ridiculous mileage and that's what I really started to learn how to run so then when I joined the military I joined the army and I was stationed in Fort Benning Georgia for I book the integer officer basic course and I was still at that time of 225 230 pounds you know after cross-country season bulked up with him size on the route in college but I knew how to run this entire time so I get the Fort Benning Georgia and I see the skinny blank lengthy lanky runners like the long-distance runners and I didn't want to be that big bulky guy that fell behind in the platoon runs so I worked my ass off and I would stick up with them stay with them during the long runs all the time they were always comment like you know Nick how are you 225 230 pounds and you're staying up with us during these runs that we're maintaining a seven-minute per mile pace for like 8 to 10 miles and it's because of the things I practiced implemented in high school during cross country and throughout my military career and to this day that's the first story a little background on me so the number one tip to improve your on time to get better at the mile the two-mile just get better at running is to just start running I know it sounds like pretty basic but just start running that's what my brother is doing right now training for this is half marathon and he's doing is he just started running he picked it up started doing a mile about two three times a week and then two miles and then three miles in four miles he just increased his volume of running as he was able to I guess his body adapted so one just start running if you can only run a half mile start with a half mile it's the best way to start now the next two pieces I look at running as endurance in the ones capacity your vo2 max and conditioning of the leg muscles so like on longer runs if not my cardiovascular system that burns out into my legs burn out faster but on shorter distance runs my lungs my cardiovascular system burns out faster than my leg muscles deal just with my body works I'm sure a lot of other people's bodies work close to the same way so vo2 max you have your endurance of the lungs how do you improve that you can do multiple different things you can you track workouts you can do intervals paces so instead of just focusing on running long distances and just volume focus on a time so to increase the the amount of oxygen that your lungs can handle you can improve your vo2 max workouts and this is something I see of my platoon in the army all the time as we go to a track and we'd run 400 meter sprints where you like 10 of them as hard and fast as possible but in between those sets you rest and recover let your your breathing come back to normal and hit another 400 meters as hard as possible and what you want to do is maintain your paces for every 400 meters you can do this with 400 meter runs and attract 800 meters you can do one mile interval so you know say you want to run four miles each mile try to maintain whatever pace you're going at whether at six or seven minutes try to run each mile cases so when I'm running here when I'm running my and my four laps per mile I had my phone when I was going around the track I was trying to hit one minute in 30 seconds or less for each lap - bring me six you know six minutes - so one of the things to do is improve your vo2 Max workout or vo2 Max capabilities through intervals or track or pounds just going as far as possible 100% so vo2 max is one way to improve your own time the second way is its volume its conditioning of the leg muscles so you know with marathon prep right now we have some runs program into my week where I'm going for vo2 Max and run four intervals and paces but also volume so some of my runs are 6 miles 13 miles I have a 16 mile run coming up here in the next couple days see a volume so you have a good big course overlook of all you need to improve the conditioning of your leg muscles so that they're adapted to that you know resistance and then you have the short distances of the vo2 max you know improvements you're working the cardiovascular system and the conditioning of the legs those are two different ways to improve your run time and things that I implement myself so like I said I'm gonna end it with a story as well and I will always think about this when I'm running on doing cardiovascular training when I was a platoon leader in the military in the Army our company commander will take us me and other pls platoon leaders on these runs to test us to see how far we were willing to push our bodies because a lot of times on runs people give up mentally before physically so we'd run like 5 to 10 miles and I remember this one specific time five to ten miles and at the end of the run where we'd be running into our headquarters and stop and we all thought we were done he took us behind and we went on this hill like down this hill for about two miles no one way to come back up that hill for another two miles and I remember just he wanted to see who would fall out on first and I was pushing myself as hard as possible you know and you realize and you learning your physical capabilities hey I can I can push my body this hard in this fast and maintain this pace if I really - even when I'm hearing it's not a weight around might not come be comfortable but you're able to do it and it's one of those those checks those self checks like hey I'm turning 25 pounds a limiting factor that I can't run a six-minute 4 mile pace I always think that feel good right now I was uh 6:40 my last one was 721 best one I ever ran was seventh-grade 636 that wasn't around the track so that's probably the best mile run I've ever done that's good stuff whew tell me I was right at I was worried about six minutes you guys might cross the finish line my camera and my phone was all black started opening up unlock it when I unlocked it was it like six ten so I'll go back and watch the footage but I believe I was like right at six minutes maybe under a little bit under six minutes maybe a second - over six minutes girls are surprised with Preston because I kept looking back to see where he was at he was trailing pretty close to me and I said why time than last time you must say you took off like 40 seconds on your mouth time but because I'm training for a marathon right now he started training for the Austin half marathon so we'll be running that together in about five weeks hey about five weeks left so that's our one-mile timed run currently [Music]

Channel: Nick Bare

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Id: cr6lV_WTGeg

Length: 9min 10sec (550 seconds)

Published: Fri Jan 11 2019