102: How To Run Longer, Faster and Build Endurance

The Nick Bare Podcast

Nick Bare

Health & Fitness

5 • 5.9K Ratings

🗓️ 6 January 2025

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I cover my personal journey of building endurance since 2018 and offer insights into running longer and faster. We'll discuss the adaptations and efficiencies gained through consistent practice. Covering topics such as the importance of aerobic base building, lactate threshold training, and critical velocity work.

I also share my experiences with physical challenges, training methodologies, heart rate and VO2 max training, and training structure. The aim is to provide practical advice for anyone looking to improve their endurance and running performance.

Chapters

00:00 Introduction to Building Endurance

01:28 Early Running Experiences and Challenges

04:29 The Journey from High School to Military Running

04:58 Discovering the Marathon and Running Strategies

10:33 Setting and Achieving Running Goals

17:00 The Marathon: A Test of Endurance and Efficiency

30:31 Understanding Lactate and Body Efficiency

31:23 Understanding Glucose Utilization During Exercise

32:59 The Impact of High-Intensity Training on Lactate Levels

33:55 Personal Experience with Lactate Threshold Testing

38:18 Adaptations from Endurance Training

41:02 The Importance of Aerobic Conditioning

44:25 Structuring Your Marathon Build

52:02 Training Methods and Personal Preferences

54:54 The Role of VO2 Max and Heart Rate in Training

01:03:44 Balancing Training Volume and Avoiding Injuries

01:06:08 Final Thoughts on Endurance Training

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Transcript

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0:00.0	Welcome back to the podcast.
0:08.4	Let's talk all about building endurance, how to run longer, run faster, and build endurance.
0:18.6	I've been running consistently now since 2018.
0:25.6	So coming up on seven years of consistent running.
0:29.4	Now, I've been running longer than that.
0:32.6	When I really started to run and started taking it somewhat seriously was when I was in high school
0:40.4	and I signed up for cross-country. I believe it was my junior year of high school. And I signed up for
0:50.6	cross-country because I knew that I was going to the military after college.
0:57.3	And I was going to college on an Army ROTC scholarship.
1:02.0	So I also knew that being in the Army ROTC program at the Indiana University of Pennsylvania,
1:08.1	I would be required to run.
1:13.8	I mean, we had to do the Army PT test,
1:23.8	which part of that test was a two-mile run. And you had to run that at a certain pace and speed to achieve a certain score on your Army PT test. So that's when I really started running.
1:30.5	It was high school cross country. And I remember being so difficult, uncomfortable, and challenging
1:38.3	when I first got started, but then experiencing these adaptations over time.
1:45.8	And I'll never forget this one run early on high school.
1:49.6	There's certain physical accomplishments you achieve in your life that you never forget.
1:57.0	And it might not be the greatest or the largest physical accomplishment, but they are memorable.
2:05.0	They are nostalgic.
2:06.3	It might be a first.
2:07.9	And I remember this one run.
2:09.8	See, I grew up in central Pennsylvania in a small town called Paul Myra.
	...

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