Want More Endurance? The ONLY 3 Ways to Build Stamina

0:42 Aerobic Metabolism 4:24 Running economy 7:23 VO2max

At age 56 I went from not running at all to a marathon in about 10 months. During that time I did Tempo, Speed and Long Runs every week and I was well prepared even though a knee discomfort made the race difficult. During that time my VO2 Max went from 33 up to 40 and even though I did not train for it I looked at it to see improvements as running paces vary a lot due to time of day, temperature and mood. In the current off-season I started to add strength training to stabilize my knees and to improve my pace.

building the blocks slowly over time totally resonate with me. After 7 years of running I suddenly see drastic improvements. No regrets there for buckets of sweat, waking up early morning day-after-day year-after-year, running is sth no one can take away from us. Tq for this good video.

If I could “vote up” lifting weights and form drills, I would. I had a nagging injury. It is finally gone because of strength training and focussed work on posture and drills. I know my balance point, can find a good posture and my body doesn’t collapse after 30 minutes of running now, so the things that used to hurt don’t anymore.

I've done four Bloomsday races in Spokane, Washington, and one 26-mile marathon in Montgomery, Alabama. But I have been out for a number of years due to various factors. In 2021-2022, I discovered that I was anemic and deficient in quite a few vitamins and minerals. I have Epilepsy but I have always pushed myself to better myself and work and be fit in spite of it. It looks like my seizures are back under control again and I have started running again. I plan on a marathon next year!❤ I'm 53, 54 by that time.

Jason! I'd just like to say I've subscribed to your YouTube for a couple of years and honestly you're one of the best. But I recently started listening to your podcast on Spotify a couple of weeks ago and I'm not joking, I'm already on episode 50 (started from the start)! So so so informative and not only am I learning new information, you're teaching me how to think. Thanks for everything you do buddy! Mark

My dad did start running again at age 45 in 2007 after not having run since High School at age 19 or so. He has since run several 1/3 marathons a few Marathons, a bunch of 5k 10k races and a 10 miler one time as well as two 50k and two 50 mile trail/mostly trail races.

Fantastic video. As an older plodder who has been running long distance for well over 30 years, this info is very good for those wanting to get faster. Listen to this man’s words.

My takeaway: just run more and get stronger. I will say that working on strength helps so much with keeping your form. A couple years ago I got into lifting and barely ran at all. Fast forward to today and that strength has transferred to easier longer runs due to keeping my form more easily.

There was a large volume of great information kept short in this video. Thank you

Thanks for the great video. I've added 2-3 strength sessions per week over the last year or so. I am 63 in March 2022 and run much less than I did even a year and a half ago, but my hr is much lower during my long runs, so I think my running economy has improved. I'm a little confused by your comments on VO2 max. When I started running again 8 years ago, after a 28 yr lay-off, my old garmin watch calculated my VO2 max at 46, which wasn't too bad for a mid-50s runner. Today, using a more advanced Forerunner 945, my VO2 max is calculated at 57, although it varies between 56 and 57. I know this is based on a garmin algorithm that probably reads 3-5 too high, but that is an overall improvement of around 20%. I don't train to improve this, but have observed it improve, then plateau over the years and in the last 6 month seen it rise from 52-53 to 56-57 over the last few months. What is going on here?

Great stuff, I always learn a lot from your videos

Hi. I'm a subscriber and middle-aged distance runner. Thanks for sharing this with us! This program helped me win my age group (50-59) in a local half marathon. ☺🏃🏽‍♂️🥇

Love the pragmatic advice. Thanks.

Agreed. Those 3 metrics are key! Great content!

Great video. Key note is to run slow when you run long and run fast when you run short. No tweener running.

Great video! Keep up the good work.

I Love the way your room is covered with plants. So lovely

Lot of beginners did not know how to breathe during running. They tent to take in one stride per inhaling breath and one stride while exhaling. Breathing this was can make them run further but not faster because by doing this the faster they run the faster they breathe so they get tired faster. The better way is to make as many stride while inhaling and and as many stride while exhaling. Doing this one can run faster without increasing the breathing rate. The strides are not dependent on one inhaling or exhaling breath.

Love it! I’m rowing to cross train in the rainy and dark months here in Oregon