#vo2max #runningtips Seeking how to improve your vo2max training running at significantly faster pace than you are planning on racing at? If so, this video is for you. We all only have a certain amount of genetic capability. That being said, we can always work on speed development and work to recruit more fast twitch muscle fibers. The more of these that can be recruited the more efficient and economical you are going to run at. Vo2 max explained is your maximum oxygen uptake. It is the point where there is such a high amount of lactic acid being created you simply can't clear it faster than it is building up. Workouts like this improve your running economy making you even more dangerous than you already are. Make sure to leave a comment below the video with any questions you have. Also, check out the resources below to help take your running and training to the next level. ? RUNDREAMACHIEVE TRAINING PROGRAMS? https://www.rundreamachieve.com/shop ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? INTERESTED IN ONE-ON-ONE COACHING?? https://courses.rundreamachieve.com/membership ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? RUNNING COURSES ? https://courses.rundreamachieve.com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ONE-ON-ONE PERSONAL CONSULTATION CALLS https://rundreamachieve.com/athlete-consulting/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? VISIT OUR WEBSITES ? https://www.rundreamachieve.com (racing and fitness) https://www.nutritiongeeks.com (nutrition and business) ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ TALK TO ME ON SOCIAL MEDIA ? Pinterest ► https://www.pinterest.com/vo2Maxtips YouTube ► https://www.youtube.com/rundreamachieve ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ CONTACT ME BY E-MAIL? nathanpennington at protonmail dot com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?HEART RATE TRAINING ZONES TO FOLLOW ON RDA TRAINING COURSES AND PROGRAMS? ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 130-150 BPM =Easy 155-160 BPM = Moderate 165-172 BPM - Anaerobic Threshold i.e Lactate Threshold aka Tempo effort 173+ BPM = Vo2 Max i.e. sprint paces ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? ABOUT RUNDREAMACHIEVE ? ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Nathan Pennington is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-mara ... https://www.youtube.com/watch?v=zj7AOcYwldY

#lactatethresholdandonsetobloodlactateaccumulation #runningtips Seeking more information how to improve lactate threshold and onset of blood lactate accumulation? There are certain strategies you can use to get better results by working smarter rather than harder. Running at much faster paces than your goal race pace will minimize the onset of blood lactate accumulation. So, training at your Vo2 max is also still important as it will make your race pace to feel less aggressive and more in control. Recover is essential as well so you need to be JOGGING on recovery days. They are easy days for a reason. The best runners in the world JOG on their easy days. If they can, so can you. If you want to make BIG jumps in performance you will adhere to this advice. Remember, there are no breaks in a race so to hold pace longer than your competition you have to do what your competition is not. Also, there are far more than things you need to do right and not just running longer tempo runs. Certainly running longer at your anaerobic threshold will minimize the "slow down" effect running too fast when you are not prepared will bring on. Proper pacing and having done your homework in training is essential. You will certainly know when you are 100 percent ready. I knew when I did 6x1mile reps at 6400ft in 4:47-4:49 with 1 minute recovery between sets that I was ready to break 2:20:00 for the marathon. A few days after that workout I ran 2:19:35. So, you want to spend longer periods of time your lactate threshold. Remember, progression is key, being patient and not being in a rush is absolutely essential. ? SUPPORT THE CHANNEL WITH EXTRA PERKS? https://www.youtube.com/channel/UCfLgDjxL9hSf1acD7EJGwTw/join ? SUBSCRIBE TO RUNDREAMACHIEVE ON YOUTUBE ? https://www.rundreamachieve.com/vo2maxtips https://www.nutritiongeeks.com/businessopportunity (nutrition/business channel) ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ TALK TO ME ON SOCIAL MEDIA ? Linkedin ► https://www.linkedin.com/in/rundreamachieve Pinterest ► https://www.pinterest.com/vo2Maxtips YouTube ► https://www.youtube.com/vo2maxtips ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? MY PRODUCTS & COURSES ? https://www.courses.rundreamachieve.com ONE-ON-ONE PERSONAL CONSULTATION CALLS https://rundreamachieve.com/athlete-consulting/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? ABOUT RUNDREAMACHIEVE ? Nathan Pennington is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 15:19 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of ... https://www.youtube.com/watch?v=cSvhHpkUlgQ

#runninginjuries #achillestendonitis How long should I stop running with achilles tendinitis is a common question I often get from runners. There is no remedy better than complete rest when running with achilles pain. A sore achilles tendon is an indicator to not continue to train hard and stop altogether if you are wise. It is not easy for middle to long distance runners to take time off. That being said, it is also one of the wisest decisions you can make. It is much better to take time off and rest than running with achilles tendonitis pain on and off or every day. Remember RICE. Rest, Ice, Compression and Elevation are all ways to ensure proper recovery and for healing to occur. Check out our resources below to help take your training and racing to the next level after you have healed up. ? RUNDREAMACHIEVE TRAINING PROGRAMS? https://www.rundreamachieve.com/shop ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? INTERESTED IN ONE-ON-ONE COACHING?? https://courses.rundreamachieve.com/membership ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? RUNNING COURSES ? https://courses.rundreamachieve.com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ONE-ON-ONE PERSONAL CONSULTATION CALLS https://rundreamachieve.com/athlete-consulting/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? VISIT OUR WEBSITES ? https://www.rundreamachieve.com (racing and fitness) https://www.nutritiongeeks.com (nutrition and business) ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ TALK TO ME ON SOCIAL MEDIA ? Pinterest ► https://www.pinterest.com/vo2Maxtips YouTube ► https://www.youtube.com/rundreamachieve ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ CONTACT ME BY E-MAIL? nathanpennington at protonmail dot com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?HEART RATE TRAINING ZONES TO FOLLOW ON RDA TRAINING COURSES AND PROGRAMS? ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 130-150 BPM =Easy 155-160 BPM = Moderate 165-172 BPM - Anaerobic Threshold i.e Lactate Threshold aka Tempo effort 173+ BPM = Vo2 Max i.e. sprint paces ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? ABOUT RUNDREAMACHIEVE ? ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Nathan Pennington is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the ... https://www.youtube.com/watch?v=U1wLlT7eK6Q

#steveprefontaine #gopre #prefontaineclassic #fitness Wondering what is the best 5000 meter race ever? Special thanks and shout out to Army LTC Marty Wennblom@PivotalRunning for allowing me to share this video with you all. Steve Prefontaine was who I looked up to from the day I started running back in May of 1992. Few runners ran like Steve ran and even today, few make the moves that he did back when he was competing in the 1970s. We lost him on 30 May 1975 but he is never forgotten. It is an honor to share his greatest race on my channel and with all of you. Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve. ? HAVE A BUSINESS INQUIRY OR WANT TO COLLAB? ? E-mail me at nathanpennington [at] protonmail [dot] com ? RUNNING COURSES ? https://courses.rundreamachieve.com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? RUNDREAMACHIEVE TRAINING PROGRAMS? https://www.rundreamachieve.com/shop ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? ZOOM CONSULTATION CALL? https://rundreamachieve.com/athlete-consulting/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? INTERESTED IN ONE-ON-ONE COACHING?? https://courses.rundreamachieve.com/m... ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? RunDreamAchieve MERCH Store ? https://store.rundreamachieve.com/ ? JOIN COACH PENNINGTON'S HERBALIFE NUTRITION TEAM ? https://www.nutritiongeeks.com/join/ ? TOP RECOMMENDED PRODUCTS THAT I PERSONALLY USE? Garmin ForeRunner 245 Music (for training and workouts) https://www.rundreamachieve.com/garmi... Skins Compression Shorts (for recovery pre and post-workouts) https://www.rundreamachieve.com/skins iPhone Watch (casual and for training) https://www.rundreamachieve.com/iphone North Face Sport Products (favorite sports brand) https://www.rundreamachieve.com/north... Nike Racing Flats (for training and racing) https://www.rundreamachieve.com/nikenext Software I Use to Run and Operate RunDreamAchieve https://www.rundreamachieve.com/podia (courses) Siteground (RunDreamAchieve website hosting) https://www.rundreamachieve.com/siteg... KWFinder (to find proper keywords to write content about) https://www.rundreamachieve.com/kwfinder TubeBuddy (to find proper keywords to vlog about) https://www.rundreamachieve.com/tubeb... Canva (to create thumbnails for YouTube Videos) https://www.rundreamachieve.com/canva Camera to Make Videos (Cannon G7) https://www.rundreamachieve.com/cannong7 Camera Light Ring (for proper lighting while filming videos) https://www.rundreamachieve.com/light... ? VISIT OUR WEBSITES ? https://www.rundreamachieve.com (racing and fitness) https://www.nutritiongeeks.com (nutrition) https://www.internetofbusiness.net (entrepreneurship) ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ?️ CONTACT NATHAN BY E-MAIL? nathanpennington at protonmail dot com ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ? ABOUT RUNDREAMACHIEVE ? ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Nathan Pennington, MBA is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier. Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis. If you found this video valuable, give it a like. If you know someone who needs to see it, share it. Leave a comment below with your thoughts. Add it to a playlist if you want to watch it later. DISCLAIMER: The information contained on this YouTube Channel and the resources available for download/viewing through this YouTube Channel are for educational and informational purposes only.​ ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard! All opinions are my own, sponsors are acknowledged. Links in the description are typically affiliate links that if you click on one of the product links, I’ll receive a small commission at no additional cost to you. Not all my videos have affiliate links on them. The majority have links to my own products rather than the products of others. That being said, I occasionally share products that I use regularly that can be of benefit to you. This helps support my channel and allows me to continue making videos. Thanks so much for the support! ... https://www.youtube.com/watch?v=eP9xzQYfKDo