The fastest runner in the middle and long distance world (track and field), Jacob Ingebrigtsen, and triathlon gold medalist, Christian Brummenfeldt, have taken a closer look at the Norwegian training method, which is a scientific training method that combines long-distance jogging and intervals based on lactate levels. ★Recommendation★ "Create an environment where anyone can easily measure their blood lactate levels!" It seems that athletes overseas, including Ingebrigtsen, can easily measure their blood lactate levels, so I think it is necessary to create an environment in Japan where anyone can measure their blood lactate levels, including purchasing a measurement kit, by taking a course (like diabetics self-injecting insulin)! Before an injury crushes an athlete's talent... perhaps science can help them blossom and more athletes can shine. I made this video with the hope that it will be an opportunity to do so. === [Table of Contents] 00:00 [Norwegian Rising Star] Jacob Ingebrigtsen and Christian Brummenfeldt 03:12 Is Norwegian Training Reinventing the Wheel? 06:06 [Specific examples of training menus] Norwegian-style training and lactate levels 11:38 [Jogging for long periods of time! ] The essence of Norwegian-style training 14:13 [Scientific explanation] Why does Norwegian-style training make you faster? 18:55 [Advanced version] How to use Norwegian-style training for general runners 24:29 [This is science! ] The essence of training that even experts don't talk about and the fun of Norwegian-style training === ★ Original e-book (can be read from smartphones, tablets, and PCs) ★ ↓ [Purchasers only] Uprising running! A dangerous strategy that breaks common sense ↓ https://www.amazon.co.jp/dp/B0CSS2ZQM2 ⇒ Why publish? This book is published for "those who cannot work from home for various reasons such as caregiving or illness." Sales will be returned to the contributors. ↓Running unraveled from the world's most motivating one-step science↓ https://www.amazon.co.jp/dp/B0C3KSXLMG === ~ References and others ⑪ ~ ① Recommended classics in sports science What determines your limits? The science of endurance for endurance athletes Written by Alex Hutchinson https://amzn.to/4bX2lUP *Comments* The first half also contains a detailed description of lactic acid, so you can get basic knowledge from here! Particularly suggestive is the knowledge about "critical power" (see p. 139) related to lactic acid. Recommended for those who are interested! ② [Alex Hutchinson] Easy-to-understand blog that mentions Norwegian-style training https://www.outsideonline.com/health/... *Comments* The best among various information! There are plenty of actual reference materials, etc., and it's a blog where you can deepen your knowledge from here. Here you can get the knowledge of "reinventing the wheel" (including a specific training menu) ↓【This is OK】A secret trick to easily read English papers even for complete beginners↓ • 【You can become a representative of Japan】How to enjoy reading using English papers and recommended English study methods【... ③What is the low-intensity training method "Maffetone theory"? • 【Marathon OK! 】Running theory for running efficiently【Jogging and carbohydrate... ※Comments※ There is also a story about Christian Brummenfeld at the beginning! The hidden premise is discussed in the second half of the video, so please take a look at that as well. Please jump to the chapter "【Thorough Analysis】Hidden Premise of Maffetone Theory" from the table of contents in the description! ④Video and supplement about "ruler (power)" that can be used in running • 【Recommended!? Marathon goods】Running gadgets used by Eliud Kipchoge... ※Comments※ Q: Why is heart rate not repeatable? A: Because even if you know your training zone, you can't get any information about your performance (the heart rate of the last runner and the winner may be the same). For athletes who train on a daily basis, even if their physical strength changes, their heart rate will not change noticeably (see Fast After 50! p.140). In addition, the values ​​may also go up due to daily fluctuations. For these reasons, it has low reproducibility and is only considered a supplement (sub). • [Golden Training Method] Fast After 50! FAST AFTER 50... Q: How do you understand wattage between road bikes and running, and between sports? A: Whether or not it has a built-in strain gauge. Road bikes (power meters) have built-in strain gauges that can accurately measure power, but in running, an approximation of power is calculated using each company's own algorithm, not a strain gauge. If you are not sure, please see the following blog. ↓ [Read in text! ] Transcription blog ↓ https://lots-of-views.xyz/new-maratho... ⑤ [Seeing is believing! 】Actual training scenes of top professionals↓Jakob Ingebrigtsen↓ • Jakob Ingebrigtsen CRUSHES 12x400m, 1... ※Comment※ Lactate level measurement from around 30:35. From heart rate, watts, to lactate, they use all scientific measures, just as you'd expect from Norway, a sports science powerhouse! ↓Kristian Blummenfelt↓ • Kristian Blummenfelt, Gustav Iden & A... ※Comment※ Lactate level measurement from 13:40~ and 16:20~. The black disk on the arm is a device specially designed to measure blood glucose levels. • 2nd week in altitude - Font Romeu ※Comment※ Lactate level measurement from 6:36~. Here is an example of practical use in road bike training. ⑥Does lactate-based threshold interval training, involving a high volume and low intensity approach, represent the next step in the evolution of long-distance running training? 』 Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? ↓Original Paper↓ https://www.mdpi.com/1660-4601/20/5/3782 ※Comment※ An interesting paper that delves into the secrets of Norwegian-style training. I think it will be easier to understand if you read it after getting a rough understanding from various blogs. There is a slight mistranslation in the video (crying) ⑦For knowledge about PGC-1α and AMPK, the following book is recommended https://amzn.to/3Wifu6o ※Comment※ For details, see pages 231-236. Training is discussed from a molecular biology and cell biology perspective, so it is also recommended for beginners! • [Can also be used for marathon training] 4 minutes a day of world-standard scientific training Starting today... ↓[Essence] Why does training improve ability? ↓ • [3 Selections] Reasons why you should run ※The explanation of PGC-1α and the secrets that approach its essence are mentioned in the second half of the video. Please jump from the table of contents in the description! ※ ⑧ The late Professor Hiroaki Tanaka and the video on slow jogging (3 videos) • Slow jogging will change your life ※Comments※ What exactly is slow jogging? A video about • [Why] was it possible to break 2 hours 40 minutes in a full marathon just by slow jogging? ※Comments※ A video that delves into the secrets of a 50-year-old who was able to achieve a full marathon time of 2 hours 38 minutes 48 seconds • [XX is different] People who can achieve results with slow jogging and people who can't [Running beginners... ※Comments※ A video focusing on slow jogging and lactate levels. It's quite difficult, but it also goes into depth about lactate, so try to get some basic knowledge from here (you don't need to understand it!) ↓ [Read in text! 】Transcription blog↓ https://lots-of-views.xyz/slow-joggin... *Comments* I used the expression "on point" in the sense that it focused on lactate levels, but actual slow jogging training is probably not polarized training, so I personally think the key is how lactate accumulates when running at a high rotational pitch. ↓[Nature magazine] Video looking at the pitch running method in slow jogging↓ • [Is that all?! 】The only thing to keep in mind when running【Avoiding injury... ⑨Double threshold (double threshold setting)Norwegian double-threshold method in distance running ↓Review paper focusing on double threshold setting↓ https://sjsp.aearedo.es/index.php/sjs... The Norwegian Method Of Training In Cycling ↓Easy-to-understand blog focusing on road bike training↓ https://www.highnorth.co.uk/articles/... ※Comment※ After researching various information, I got the impression that even in the threshold intervals of zone 2, two thresholds are set, and that serious experts set and manage the exercise load in a narrower range in accordance with the principle of progression. Also, even in low-intensity training such as jogging, the impression is that the exercise load is managed with consideration for AeT (aerobic threshold). I think this is a practical thing that you can't understand unless you actually get into the field, rather than just knowledge. Norwegian-style training is full of "depth" that goes beyond just chasing numbers. That's the most interesting thing about this training! I want to try it! 10. Research that casts sharp implications on Norwegian-style training: "Polarized Training Is Not Optimal for Endurance Athletes" ↓Original paper↓ https://journals.lww.com/acsm-msse/fu... ※Comment※ There have been no studies (including overseas) that focus on Norwegian-style training from this research. It's completely original. 11. "Training plans - missing an opportunity for self-transformation" is quoted from the following book, p. 467: https://amzn.to/3R85nh2 ↓The essence of scientific training↓ • [Data geek teaches] A new marathon training method using data [Recommended... === [Video editing request] I would like to ask for video editing only from people who can only work from home due to various circumstances. Target audience: ・People who want to leave the house but can't (caregivers, etc.) ・People with social phobia ・People on long-term leave of absence from work or school due to illness, depression, adjustment disorder, etc. ↓ [My thoughts] Your viewing will contribute to society ↓ https://note.com/ex_kitakubu/n/n50c76... ↓ Please feel free to contact us for any other inquiries ↓ [email protected]