Optimal Running Volume: 30km vs 60km vs 100km (The Science)

Are you running yourself into hormonal destruction?
There is a fine line between training for peak performance and training yourself into the ground. Most runners think "More is Better," but biology disagrees.
In this video, Coach Dimitris breaks down the Dose-Response Curve of running volume. We analyze exactly how different mileage ranges impact your Testosterone, your Cortisol, and your Race Times.
We cover the 3 Critical Zones:
The Health Zone (0-30km): Good for longevity, bad for speed.
The Alpha Zone (40-70km): The "Sweet Spot" for maximum adaptation and hormonal balance.
The Danger Zone (80km+): The biological mechanism of the "Pregnenolone Steal" and how high mileage can crash your libido and muscle mass.
Do the Interactive Self-Audit inside the video to see if you are overtraining.
Key Topics:
✅ Testosterone vs. Cortisol in Runners
✅ The "Pregnenolone Steal" Explained
✅ Why Elite runners can run 160km (and why you can't)
✅ The Minimum Effective Dose for a sub-3:30 Marathon
✅ Symptoms of Exercise-Induced Hypogonadism
🚀 Don't guess. Train with Science.
3. Video Chapters
0:00 The Great Deception: More is Not Better
1:30 The Curve: Visualizing Your Hormonal Fate
2:45 Zone 1: The "Health" Zone (0-30km)
4:15 Zone 2: The "Sweet Spot" (40-70km) - The Alpha Zone
6:00 Self-Audit: The 3 Signs You Are Crashing
7:15 Zone 3: The "Danger Zone" (80km+) & Cortisol
8:45 The Science: The "Pregnenolone Steal" Mechanism
10:00 The Solution: Strategic Laziness (Quality over Quantity)
11:30 Beyond Pace: Bio-Markers & Membership
12:30 Summary & Coaching Call to Action

This video exposes a widespread "running myth" that more mileage leads to greater speed, particularly for "distance running" athletes. Coach Dimitris explains how excessive "running training" can actually lead to "overtraining" and hinder your performance rather than improving it. Discover strategies for smart "injury prevention" and effective training that truly enhances your speed.