How To Build Your Aerobic Base (6 Tips)

Подписаться 109 тыс.

Просмотров 168 тыс.

50% 1

Looking to level up your running? Well this is how you can...
WHOOP - First Month FREE: join.whoop.com/fergus
In this video I breakdown 6 things to consider when building your aerobic base, so that you can underpin your fitness across the board.
ONLINE HYBRID COACHING: www.omnia-performance.com (@omniaperformance)
"YT2023" for 20% off:
- Training Plans: www.omnia-performance.com/sto...
"YT2023" for 25% off:
- Monthly Programmes: app.fitr.training/t/OmniaPerf...
----
MyProtein - "FERGUS" for % off: prf.hn/l/3YMkgBY
VivoBarefoot - FERGUSVIVO for 15% off: tidd.ly/3z4mqFy
MyProtein - "FERGUS" for % off: prf.hn/l/3YMkgBY
Days Brewing - FERGUS20 for 20% off: daysbrewing.com
ManCave - FC40 for 40% off: mancaveinc.com
HUUB - FERGUS20-23 for 20% off: huubdesign.com
Podcast/Public Speaking: The Modern Mind (@themodernminduk)
PODCAST CHANNEL: ru-vid.com/show-UCMsU...
STRAVA SIGN UP/FOLLOW: strava.app.link/ferguscrawleyYT
Instagram: @ferguscrawley
Facebook: @fstcrawley
TikTok: @ferguscrawley
Business Enquiries Email: info@themodernmind.co.uk
#hybridathlete #zone2 #heartratetraining

Спорт

Опубликовано:

1 июн 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 128

@Ethanlemley 5 месяцев назад

As someone who has just started training, for me to stay in zone 2 I have to run very slow or walk briskly. Sticking to the plan and building an aerobic base is difficult because everyone wants to run fast but I’m in it for the long haul.

@Sealegs9 4 месяца назад

Same. Like a 14 minute mile pace and that’s pushing it lol.

@sisdl15 3 месяца назад

I had the same issue. Your heart rate zones may not be set up correctly. I'm also a new runner but recently bought a heart rate monitor and after working out my lactate threshold setup my heart rate zones. My Zone 2 is now what my Zone 3 was before on Garmin.

@zaharuddinyusli3241 2 месяца назад

@@sisdl15how do u figure out ur lactate threshold

@noeauwatson1 Месяц назад

im with you, watch told me to slow down in a 13 min mile

@petar.physio 7 месяцев назад

This is such a good concise summary, my soccer players definitely need to see this I’ll make sure to send them to this video. Cheers brother and keep up the great content!

@drip369 7 месяцев назад

I know a lot of people think it's detrimental training both cardio and strength, as well as power, but it really does help with recovery and work capacity and when I found out you were one of those people like me, I couldn't help but subscribe and ring the 🛎

@charlesbrenckle2917 7 месяцев назад

100 percent true. I was training for a half marathon two years ago and stopped lifting for it and felt like garbage when I was getting to 50 mile weeks. I’m in a marathon prep in the second week of over 50 mile weeks and have never felt more recovered in my life!!

@fighterinmkiwiscience3517 7 месяцев назад

@@charlesbrenckle2917what are saying that we need gym and running at the same time? Right?

@charlesbrenckle2917 7 месяцев назад

@@fighterinmkiwiscience3517 For me it works really well. I don’t wanna speak for everyone ever cause no one’s the same, but it was really life changing for me.

@joe1071 7 месяцев назад

Really? I don’t know anyone who thinks it’s detrimental. It’s just difficult to plan, execute, and stay motivated for both

@Shaun742 7 месяцев назад

@@joe1071 Loads of people in the lifting community specifically avoid cardio because they think it "kills your gains". Or at least that's why they say they avoid doing it.

@josephcoloso2847 4 месяца назад

Very encouraging explanation for new runners.

@user-pv5cs2bg4c 5 месяцев назад

This is brilliant, truly brilliant, thank you so much, an absolute game hanger, thank you fergus

@flashwlb 6 месяцев назад

I'm so happy your videos started coming up on my auto play. They're always amazing and you have a great sense of humour.

@johnmitchell8487 7 месяцев назад

Fergus, you’re a gem. Please don’t stop putting out content. You and Johnny are a class above.

@ftravis6840 7 месяцев назад

I'm doing one of their plans . Fittest and best I've felt in years.

@ferguscrawley95 7 месяцев назад

Appreciate that thank you very much!

@Jarlefinken 7 месяцев назад

Thanks, this is great info Fergus👍

@ferguscrawley95 7 месяцев назад

Thank you!

@jh230377 7 месяцев назад

Great video thanks 👍

@edwardijoe 7 месяцев назад

Class video! Loads of good detail in this.

@ferguscrawley95 7 месяцев назад

Glad it was useful!

@thomasschutte362 7 месяцев назад

Hi Fergus, you have inspired me through your videos: I’ve started training this week for a full marathon planned in six months (Rotterdam, NL). I’ve done a relatively effortless 10.5 km run today (5:35 min/km) after 3 sessions of slowly building up some kilometers, and I will be able to run on average 3 times a week for the next 6 months. Since I am an absolute newbie to running, I was wondering if you have any tips on how to effectively build up to a full marathon in 6 months? (Next to of course the 1x interval, 1x tempo/treshhold, 1x long aerobic run schedule)

@ftravis6840 7 месяцев назад

Clearest video I've seen on the topic - thanks

@ferguscrawley95 7 месяцев назад

Appreciate it thank you!

@AshMrph 7 месяцев назад

Another great video mate 👏🏽😎

@ferguscrawley95 7 месяцев назад

Thank you sir!

@fattysl26 7 месяцев назад

It was literally quicker walking, when I first started running easy. It does get quicker with time!

@ferguscrawley95 7 месяцев назад

That's it, have the faith!

@markb4434 Месяц назад

How long did it take approx

@michellementu1913 4 месяца назад

slowing down is so hard but incredibly beneficial in the long run im just mad it took me so long to realise i dont need to wind myself everytime 😂

@kostistau 7 месяцев назад

One of my most favorite channels ever. Literally gold

@ferguscrawley95 7 месяцев назад

Great to hear thank you!

@chuckgliderable 7 месяцев назад

Great video! Super (and afaik correct) info and very well presented. Thanks Fergus - I'm a student physiotherapist.

@ferguscrawley95 7 месяцев назад

Thanks for watching!

@TheRmeehan 7 месяцев назад

Well Fergus, your channel is perfectly geared towards me, strength training and building muscle has occupied most of my time the past decade. I started Parkrun last year and have been working on improving my 5k. I've recently bought a garmin watch and after doing an easy run where I can hold conversation, it tells me I was in zone 5 (as high as 188bpm) the whole time. Im 29 and my resting hr is 52-60. Any thoughts would be appreciated.

@chuckc6156 7 месяцев назад

You need to run really really slow for your easy runs. Like uncomfortably slow. Add a minute or two to your pace next easy run and see where your HR is. Keep slowing down until you’re showing that zone 3.

@brendanmcgeown7043 4 месяца назад

get a hrm

@Reckoning2943 7 месяцев назад

The 220 - age formula is a little off for me, mine is about 10% higher than the result. The formula still gave me a fairly good idea of how I am supposed to feel in which zone though.

@tts80 7 месяцев назад

I am trying to run slower so i can stay within the zone 2 heart rate. I think i need something between 7:30-8:00/km. Wondering with this slower pace, do we just drop the cadence (i.e to something around 150) as well as stride length or is it preferable to maintain higher cadence (ard 180) and just keep shortening the stride?

@JakeLiddell 6 месяцев назад

Just a suggestion - you might be over-thinking it. Just run naturally, or blend running and walking - whatever works. Relax. Enjoy the view. Unless you're an elite athlete, the key is to enjoy it, so you'll do it again and again. When I first started running, I was always out of breath, and didn't really enjoy it - I did it because it was "good for me". When I consciously ran at a slightly slower pace, I found my fitness improved, I could do longer runs, my pace increased, and most importantly, I enjoyed it more.

@reieli87 7 месяцев назад

What surprised me about Z2 - my walk became jog - Recovery during cooldown be came a mix of run/walk - decided my pace during my Easy days - help me running when I'm ill and assisted me not push so hard - help me see the truth/understand it's not heart thats the problem... Is my muscle, my mind or my stomach 😅 So thankful to have discovered Zone 2 running

@ferguscrawley95 7 месяцев назад

Awesome, well done on the progress!

@bugra1994 7 месяцев назад

how long did it take for your walk to become jog?

@LauTribal 7 месяцев назад

Got to 3:50 and was like “oh wow Fergus, you only plugged your training plans at this point, well done” and then his Whoop plug lands 😀😀

@Besotted85 7 месяцев назад

Your the man Fergus! Had this talk a week ago! Now i can share this!

@ferguscrawley95 7 месяцев назад

Great stuff! Thanks for watching!

@summerphilhorenstein2598 7 месяцев назад

Great advice. I hadn’t heard the suggestion to use nasal breathing as an intensity measurement, I’ll have to try that. I have found zone 2 running very difficult. I walk and I am in zone 1, I run at almost any pace and I an in zone 4, with maybe dipping down to 3 or up to 5. But even though I do vary my paces for different sessions I don’t seem to vary my HR enough. I’ll try more brisk walking or something in the meantime. Also, what kind of base should we be building to get into strength training?

@CoachKyleZ 7 месяцев назад

Try doing uphill walks (treadmill if there's no hills) to get your heart rate to the 120-130 range. Stay there for long enough and your body will adapt. Strength training you should start now. The base is posture, then proper movement patterns, eventually add weight after getting good control with bodyweight. Feel free to reach out. I've helped lots of people spike their performance while staying injury-free.

@tf-ok 18 дней назад

Don't run, slow down, jog. Watch your form, it's something you have to practice. Get more strength training too, it will help with the form. Also, don't forget some speed work.

@Cloppa2000 3 месяца назад

If I want to be able to run a 5K, how much of an aerobic base do I need to build? Should my aerobic base building runs be as long or longer than it would take me to run 5k? I can presently only run at 7.5kmh for a 12 minute Cooper test and run in zone 2 at 4.8kmh for maybe 30 mins. Would you recommend 45mins for base building zone 2 runs? MT.

@tf-ok 18 дней назад

Try the C25K program first before doing the zone 2

@vincentcrowley5196 6 месяцев назад

Thanks for the clarification , i was hearing the HR method was deduct age from 180 but this seems too restrictive

@tf-ok 18 дней назад

Deduct from 220 bro

@samjoshi1812 2 месяца назад

Ah interesting I always went at every run w the approach that if I could keep talking or breathe thru my nose, why bother unless you're testing your heart to its limits

@edward25ffsb39 7 месяцев назад

what top are you wearing bro? looks cool!

@bbb229 7 месяцев назад

Running slower is the hard part for me aswell. Started running again last month and did my first ever 5k Race. While in my runners high friends persuided me to do a half Marathon in March next year. Never ran more then 10k so its still a big step. But with my 5k Pace at 4:40/k and my 10k pace around 5:10/k I find it hard to do a long run at like 6:00+/k. I somehow alwas excellerate to 5:45 and better without much effort. It feels like I need to constantl temper myself to keep it low.

@fireflies775 7 месяцев назад

I also started running about a month ago. I already played sports so my 5k pace was about 4:30 and I was doing my easy zone 2 runs at 6:00 pace. Used a running watch for the first time and noticed that my heartrate was way too high to be zone 2😂, now I run my easy runs at almost 8:20 pace. I do notice quick improvements though, so no need to worry.

@zidensonfit7485 6 дней назад

My favorite formula to find zone 2 is resting heart rate +((220-age-resting heart rate)x 0.6) for lower end and same thing this 0.7 for the upper.

@zidensonfit7485 6 дней назад

Was much more accurate for me

@xNajda 6 месяцев назад

How much carryover is there between different forms of building an aerobic base? Does time spent cycling carry over efficiently toward a running aerobic base?

@tf-ok 18 дней назад

Only a small amount of carry over. Useful for your cross training/strength day though. Keep that heart pumping in zone 2 while your running muscles recover.

@jaroddunn6823 7 месяцев назад

Been doin a little research. So I understand that I need to be running at my aerobic base, and shouldn’t stray and should probably do it at least 12 weeks or so. But how long do you recommend actually running each training session?

@tf-ok 18 дней назад

45-60 minutes in zone 2.

@digitaldaemon74 5 месяцев назад

If your not a runner but a lifter and want to start running. How does lifting with a high intensity or lower rest time between sets where i can get my heart rate up affect the building of an aerobic base? You mentioned briefly rucking/walking with weight. But how can we program this into a weekly workout?

@ferguscrawley95 5 месяцев назад

No carryover whatsoever I’m afraid - an elevated heart rate is not the only mechanism at play to increase aerobic capacity! Rucking/walking with weight can be great way to stimulate an aerobic training zone without as much impact/pace if you’re less conditioned to running, for example 🤝

@digitaldaemon74 5 месяцев назад

@@ferguscrawley95 no carryover? That's interesting 🤔. I believe you, but it seems counter intuitive. Thanks for responding, Happy New Year!

@Mike-lw9dv 3 месяца назад

Best way to improve bronco fitness test time?

@cooking_training_with_ben 7 месяцев назад

Can someone give me a quick breakdown of what a tempo/sub threshold session would look like. I have used intervals and zone 2 long runs in my training but need to bridge that gap.

@Scottnikki88 7 месяцев назад

Running in zone3

@fighterinmkiwiscience3517 7 месяцев назад

😡😡😡😡😡no

@davesharratt917 7 месяцев назад

3 x 12min with 3min recoveries, at about 10k race pace or maybe a bit slower, HM race pace. Should feel like you're pushing on but not at near your limit.

@johndavies7626 7 месяцев назад

Its running below your lactate threshold. You need a HR monitor and watch to find where it is really. The threshold it gives you is LT2, where lactate builds up very quickly, so you run below that heart rate to try and increase your LT over time. The HR for your LT goes up, and your pace at LT improves. Your LT pace is roughly what you could manage for a 10km race. Its not just the LT run ir threshold run that improves your LT, its your amount of running and your aerobic running. LT runs start at maybe 10-15mins just below threshold upto maybe 40-60 mins when that is comfortable. You dont need to do hours at that heart rate as it will exhaust you. My LT2 is 164bpm and LT1(where anaerobic running begins) starts at about 153bpm so i run one week 155-165 and another week around 153.

@TheRst2001 6 месяцев назад

tempo is equivalent to zone 3 and maybe zone 4. Its simply a slightly faster pace than zone 2 that uses more glucose but still more fat than glucose

@nickmarrow2645 7 месяцев назад

Anyone know what watch fergus uses?

@ST14_109 15 дней назад

Could you please help me determine why my fitness is decreasing? I ran an 18:15 5k a month and a half ago but I have been getting slower since then and I think it’s because I’m going too fast on my long runs. I do around 7 minute pace for an hour which comes out to around 8.5 miles. Is this too fast? Also what pace should I be doing for my 40 minute recovery runs? I am 12 of that helps Edit: I also do an interval session 2 days after my long run with 2 recovery runs in between and I have been feeling lactic acid from my long run while doing my interval session which has prevented me from hitting my goals for my intervals

@edwin5419 7 месяцев назад

220 minus age. I'm 41. Yesterday I hit 192bpm. Guess my heart is broken

@gammelagam 6 месяцев назад

If you’re using a watch only you won’t get an accurate measurement

@nohabloemojislosiento4930 4 дня назад

Yeah, I’m 29 and my HR goes well over 200 still. On all sorts of HR monitors. It isn’t the same for everyone, just general guides.

@edwin5419 4 дня назад

@@gammelagam I was wearing a chest strap... why assume it was a watch?

@ernestolozada3792 3 месяца назад

What watch do you have?

@mericanreseller8425 7 месяцев назад

How tall are you? I’m 5’8 and 210lbs. Wondering how tall you are at the same weight?

@heymrguitarman7637 7 месяцев назад

I can't stress how unreliable the 220 minus age formula is for guessing max HR. For me it would work out at 175 max HR, when in reality mine is currently 196. That's a huge difference and totally repositions each zone. No doubt it works for some but it can't be relied upon in isolation whatsoever

@lifewithastrid 7 месяцев назад

My brisk walks can already hit 125 and during my easy slow runs (aka running around 8:30/km) my heart rate is usually around 150-160. I can talk very well and I feel like I can run for hours and hours long. I can't seem to get it between that 125-150, my pace gets uncomfortably slow then. Too fast to walk, too slow to run. 😅 Nasal breathing is extremely hard for me, I've asthma.

@runninfool 7 месяцев назад

Everyone's zone 2 is different. The age thing doesn't always work. Sounds like your in z2. Trust rpe

@lifewithastrid 7 месяцев назад

@@runninfool Yes RPE is what I use indeed! Does it feel like I can go on for many hours? Then I'm probably in my easy run pace! :D

@TheRst2001 6 месяцев назад

zone training is just a guide for coaches to train atheletes . its simply low intensity to low moderate training, if the slower pace feels right then thats great i reckons, esp if one can maintain that pace for hours and not feel messed up the next day

@stephenmcclean4996 7 месяцев назад

I can barely breath through nose when sitting still, best I can do when running very slow is, in through my nose out through my mouth.

@fardousahmed5152 7 месяцев назад

You might want to look into seeing an ENT about having a deviated septum? This is from someone who needed two to fix theirs :)

@morningstar332 7 месяцев назад

Bro what are you wearing? I want that thing that fleece!!!

@oliverc1293 7 месяцев назад

Very concerned that one of the points here might be to keep your Z2 in Z2, which is something I am psychologically incapable of doing...

@ferguscrawley95 7 месяцев назад

Do you feel attacked?

@oliverc1293 7 месяцев назад

@@ferguscrawley95 I am at peace with only ever training my Z2 in Z3.

@Gavinninjatek 7 месяцев назад

Where I get confused with my garmin is when I run the zones say warm up, easy, aerobic, threshold, maximum. Is zone 2 the easy zone or the aerobic zone on the watch?

@Manakaiser 7 месяцев назад

top channel

@ferguscrawley95 7 месяцев назад

Appreciate it thank you!

@LoveCoffee123 7 месяцев назад

I tried run slow to run fast. It did not work. Threshold training worked for me.

@davesharratt917 7 месяцев назад

5:38 I was paying attention and very much agree lol probably not aerobic. Who else saw it?

@Berserkeroffroad 7 месяцев назад

My vertigo got an aerobic workout with all those snap zooms.

@ferguscrawley95 7 месяцев назад

Good thing aerobic work is easy...

@kaisegrud 7 месяцев назад

When you worked on your mile time, did you find your easy aerobic improved?

@fighterinmkiwiscience3517 7 месяцев назад

Gay question

@ferguscrawley95 7 месяцев назад

It did indeed, as did my threshold pacing!

@kaisegrud 7 месяцев назад

@@ferguscrawley95 do you feel it was cost/benefit a better investment than straight lactate-threshold training? I imagine there would be a dropoff at a certain point.