The Smartest Way To Run Faster For Longer (Science Explained)

Comments · 578

• NI

  @NicklasRossnerPT · 1 year ago (edited) · pinned

  ✅Cut 48 Seconds Off Your 5K Time (While Training Less): <a href="https://nicklasrossner.com/freetraining">https://nicklasrossner.com/freetraining</a><br><br>References:<br>Jeukendrup, A. E. (2017). &quot;Periodized nutrition for athletes.&quot; Sports Medicine, 47(S1), 51-63.<br><br>Lin Yin TT, Knuiman P, Chan WP, Wu SH, Tsai CL, Hsu CY. Protein supplementation increases adaptations to endurance training: A systematic review and meta-analysis. Clin Nutr. 2021 May;40(5) Epub 2020 Dec<br><br>International Society of Sports Nutrition Position Stand: protein and exercise, Jáger et al Journal of international society of Sports Nutrition 2017<br><br>Casa DJ, Armstrong LE, Hillman SK, Montain SJ, Reiff RV, Rich BS, Roberts WO, Stone JA. National athletic trainers&apos; association position statement: fluid replacement for athletes. J Athl Train. 2000 Apr<br><br>Goulet ED. Dehydration and endurance performance in competitive athletes. Nutr Rev. 2012 Nov;70 <br><br>Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., &amp; Stachenfeld, N. S. (2007). &quot;American College of Sports Medicine position stand: Exercise and fluid replacement.&quot; Medicine &amp; Science in Sports &amp; Exercise<br><br>Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. <br>
Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018<br><br>Werner M, Bischof A. The double-edged sword of self-tracking: investigating factors of technostress in performance-oriented cycling and triathlon. Front Sports Act Living. 2024 Nov<br><br>Wang Z, Qiu B, Gao J, Del Coso J. Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis. Nutrients. 2022 Dec<br><br>Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic–Anaerobic Transition Zones: A Systematic Review and Meta-Analysis, Álvaro Huerta Ojeda et al (2020)<br><br>Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, Stajer V, Ostojic SM. Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Sports Med. 2023 May<br><br>Anderson LM, Martin JF, Barton CJ, Bonanno DR. What is the Effect of Changing Running Step Rate on Injury, Performance and Biomechanics? A Systematic Review and Meta-analysis. Sports Med Open. 2022 Sep<br><br>Van Hooren B, Jukic I, Cox M, Frenken KG, Bautista I, Moore IS. The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies. Sports Med. 2024 May<br><br>Akbar S, Soh KG, Jazaily Mohd Nasiruddin N, Bashir M, Cao S, Soh KL. Effects of neuromuscular training on athletes physical fitness in sports: A systematic review. Front Physiol. 2022 Sep<br><br>Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review with Meta-Analysis of Controlled Trials” by Ardigò et al. (2020)<br><br>Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of Strength Training Programs in Middle- and Long-Distance Runners&apos; Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med. 2024 Apr<br><br>Sousa, A., Ribeiro, J., Sousa, M., Vilas-Boas, J. P., &amp; Fernandes, R. J. (2017). Training-intensity distribution on middle- and long-distance runners: a systematic review. Journal of Strength and Conditioning Research<br><br>Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015 Jan<br><br>McLaughlin JE, Howley ET, Bassett DR Jr, Thompson DL, Fitzhugh EC. Test of the classic model for predicting endurance running performance. Med Sci Sports Exerc. 2010 May<br><br>Training Intensity Distribution and Periodization Casado, A., González-Mohíno, F., González-Ravé, J. M., &amp; Foster, C. (2022). Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. International Journal of Sports Physiology and Performance,<br><br>Wang Z, Wang YT, Gao W, Zhong Y. Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis. PLoS One. 2023 May 10<br><br>Hoogkamer W, Kipp S, Frank JH, Farina EM, Luo G, Kram R. A Comparison of the Energetic Cost of Running in Marathon Racing Shoes. Sports Med. 2018 Apr;48

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• DA

  @DarkstarDarth · 1 year ago

  Your instructions really helped me escape from the cops....lol

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• OH

  @OhKayMart · 4 months ago

  Notes-<br>Biomechanics <br>- more steps per minute and less vertical bouncing are good<br><br>Training intensity distribution<br>You’ll run fast if you change up training intensity distribution - spend more time on zone 2 cardio in off season 80% and at least 55% during on season<br><br>VO2 max <br>Strength training can improve running economy- squats, deadlifts, power cleans, Bulgarian split squats.<br>Plyometrics like box jumps and squat jumps help<br>Tempo runs and hill sprints, long runs, and easy runs for intensity distribution speed and endurance.<br>Coordination drills like A Skips, B skips and high knees <br><br>Rest<br>21 days of taper before a race<br>Reload every 3-4 weeks <br><br>Food<br>Carbs are the most efficient way to fuel for high energy running. More carbs the higher intensity you train. &nbsp; &nbsp;<br>If you run more than 60 minutes, eat 30-60g per hour, up to 90 if you’re trained. 2:1 glucose to fructose ratio (most sports drinks)<br>1 gram per pound of body weight of protein per day <br><br>Hydrate <br>0.6 oz per lb of body weight per at and 300-600mg sodium per hour of exercise and 200mg potassium <br>Coconut water is good<br><br>Carbon plated shoes increase running economy by 4%<br>Tracking is good but excessive tracking is bad<br>Supplements: Caffeine, beta alanine, creatine, ketones, beet root juice (&amp; protein)

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• AL

  @AlNic-KO · 4 months ago

  This guy has been helping me run away from my responsibilities effectively since 2020

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• AN

  @Angel.is.loading · 1 year ago

  Holy crap, this video is LITERALLY a complete summary of everything running. This is a masterclass, broken down in a very digestible way. I can’t believe this is a free video on YouTube and not a $500 course, great work dude :) 👍

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• IE

  @ieltsnur · 1 year ago

  The most comprehensive and beginner friendly explanation I’ve ever seen on this subject

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• KA

  @KatherineLeCreates · 1 year ago

  This is some sound advice! I ran cross country back in school and went from an over 10 minute mile to a 21 minute 5k in 12 months. It was so hard, there was no one but my coach to get info from. Definitely dehydrated, no electrolytes in sight, no tracking! Somehow qualified for German nationals, though. That was how effective training was. Damn hard, though.

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• HA

  @HAL0SINC · 1 year ago

  Finally science base advice over trendy buzz words.<br>Thank you!

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• RA

  @ramartsandeducation2626 · 1 year ago

  You&apos;re my coach, I am from India I want to win in Olympics, I am 14 yrs and my 5k is 25 mins

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• AN

  @angelamcquillan366 · 1 year ago

  I don&apos;t think anyone has explained these things SO simply and understandably (and I&apos;ve been running and doing triathlons for nearly 20 years)! Everyone explains these things, but I feel like you brought them together in a way a beginner to pro can utilize the info. Thank you!!!!

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• LE

  @lelemurien · 1 year ago

  I started running again today, and came home after 8km, and a cramp just in front of my door. <br>Glad to be here

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• ME

  @meochimo · 10 months ago

  <a href="https://www.youtube.com/watch?v=w2ElWvS2b0c&amp;t=496">8:16</a> Not the taper fade 😂😭

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