How to run so fast, people think you're cheating

About this video

• Video Title: How to run so fast, people think you're cheating
• Channel: Nicklas Rossner
• Speakers: Nicklas Rossner
• Duration: 11:22

Overview

This video explains four strategies that elite runners use to achieve exceptional speed, making it appear effortless. The speaker covers improving "Runner's IQ" through adaptive training, the importance of periodization in training plans, leveraging legal performance enhancers like caffeine and exogenous ketones, and optimizing sleep for recovery and performance.

Key takeaways

• Runner's IQ: This refers to the rate of learning and adapting training based on individual results, rather than rigidly following a specific workout protocol. It involves experimenting with different training methods (e.g., V02 Max vs. Zone 2) and retaining what yields the best results.
• Periodization: This strategy involves structuring training into cycles with varying intensity and volume (peaks and valleys) throughout the year, similar to seasons for a tree. This prevents plateaus and injuries by allowing for recovery and growth.
• Performance Enhancers: Legal and safe options like caffeine (3-6mg/kg body mass, taken 60 minutes prior to exercise) and exogenous ketones can improve endurance, speed, and recovery by aiding in fat utilization and reducing reliance on carbohydrates. Other supplements like beetroot juice, bicarbonate, and creatine are also mentioned.
• Sleep Optimization: Quality sleep is the most crucial performance enhancer. This involves establishing a consistent sleep schedule aligned with 90-minute cycles, avoiding exercise and stimulating activities close to bedtime, minimizing caffeine and alcohol intake, and creating an optimal sleep environment.