How to Increase Running Volume Without Injury (The Science-Based Protocol) скачать в хорошем качестве

How to Increase Running Volume Without Injury (The Science-Based Protocol)

Mile 20, kilometer 32 – for the marathon runner, this isn't just a distance marker, it's the precipice where ambition meets brutal physiological reality, affectionately known as "hitting the wall." This video explains why this energy crash occurs during marathon running, focusing on how depleting glycogen stores leads to sudden fatigue. Understanding proper nutrition and marathon fueling is crucial for maintaining energy levels and improving endurance running performance. Do you want to run farther and faster but keep getting sidelined by injuries? You are not alone. Most runners hit a plateau or get hurt because they follow outdated advice like the simplistic "10% Rule." In this Masterclass, Coach Dimitris (MSc in Sports Science) reveals why increasing training volume is the #1 key to marathon success and avoiding "the wall"—but only if done correctly. We debunk common myths and provide a proven, science-based framework to build your aerobic engine safely. From understanding glycogen depletion to mastering the art of the "Step Back Week," this video covers the physiological blueprint you need to finish strong. Key Takeaways in this video: ✅ The 10% Rule Myth: Why this arbitrary math fails most runners and leads to injury. ✅ The Science of Volume: How increased mileage improves VO₂max and Running Economy. ✅ Adaptation Strategy: How to use "Step Back Weeks" to supercompensate and get stronger. ✅ The 80/20 Principle: Why your extra miles MUST be low intensity to build mitochondria without burnout. ✅ Red Flags: How to spot the signs of overtraining before it becomes an injury. Stop the cycle of build-up and breakdown. Start training like an athlete. IN THIS MASTERCLASS: [00:00] The Injury Epidemic (Why You Keep Getting Hurt) [01:05] Why Volume = Endurance (The Science: VO₂max, Economy) [02:26] DEBUNKED: The Flaws of the 10% Rule (Bertelsen Study) [04:26] The Science of Adaptation [05:33] The Step Back Week [06:36] 80/20 Rule: Where Extra Miles MUST Come From (Low Intensity!) [08:33] RED FLAGS: Listening to Your Body (Overtraining Signs) [10:35] NON-NEGOTIABLES: Strength & Recovery Infrastructure [12:46] Get Your Personalized Safe Mileage Plan Stop the injury cycle. Build sustainable endurance. Our 1-on-1 Man-to-Man coaching designs YOUR safe progression plan. LET'S DESIGN YOUR PERSONAL PLAN: 📧 Email: Jimkiriak@gmail.com 📱 WhatsApp – Viber: +30 6937 208 987 Your Running Journey, Powered by Science!