3 S's of Low Risk Running Improvement

[@matpingar3617]

I used to hit a wall when I tried building up mileage and speed at the same time. Now I changed my plan to increase weekly mileage to 40-50 miles doing only easy and long runs. Once I can do that without any aches and fatigue, I will slowly add speed workouts, starting with strides and then adding tempo and intervals. I still have to force myself because my easy pace is notably slower than during summer, but I'm starting to see a real change. I can run long distances much more comfortably and I'm looking forward to adding speed once I have a strong aerobic base. Thanks for your videos, they are always inspiring.

[@matthewgreenidge172]

Jason you are number 1

[@pivotdudee]

The 4th S is Shaved Head

[@MrTsinobmort]

Masters athletes also need the more careful approach. Coincidental that I just sketched out a 21 day cycle to spread out my harder efforts and weight training. Thanks for the tips.

[@brummyrunner8408]

Thanks, found this video at the right time to boost my motivation, great tips.

[@rickgilbaugh1465]

Thank you for your advice. I'm soon to be 64 yrs old and need something to help me that won't kill me. Most "Run Faster" videos are impossible for me to do. I currently run 8 min. miles and am looking forward to see how this will help me.

[@menahelmy4131]

Dang 8 min miles at that age. Impressive

[@dannygrays]

Really great advice. Thank you Jason. Will focus on these 3 S's

[@yvettemichalski1094]

Hello! I’m an older female runner fairly new to longer trail running (3years). Previously it was all about road races, ranking and bragging about weekly mileage and speed. I am still so stuck in old school thinking - more distance, go faster is best. I cannot get my head and mindset round slower running. It seems counterproductive. Running and being able to hold a conversation seems pointless... go fast as possible is what I’m telling myself even on the very long weekend runs. I do pick up injuries (no surprises) despite weekly hill training , strength sessions (yours, actually and a bit of physio pre-had), speed sessions. Short of putting shackles round my legs can you help me with mindset, reasoning (scientific) and a way to s.l.o.w. d.o.w.n! Thanks.

[@samchu5335]

thanks for the tips coach jason! always enjoy your vids 🙌🏻

[@beverleyreid8258]

Me too

[@davidhughesa5177]

Very useful Jason, some good points here. Especially the strength training tip

[@AncoraImparoPiper]

Hills. Let's hold it right there. I live in a town which is basically built on a roller coaster. I cannot avoid hills. The main problem I have is that while I enjoy running up hill, eventually I have to run down hill. And this is where it gets tricky. How to run down hill safely without getting injured. I am at this moment recovering from a tear in my soleus which is attributed to running down hill. While I'm recovering to run again, I need to have a good plan in place on how to tackle the down hill portions without getting injured. Walking down, OK, but it's a long way down so it may take a while. Is there a specific down hill running technique I should consider implementing? Because, obviously, my existing technique caused my current injury.

[@slyfer5321]

When running hills lower your speed while drastically increasing cadence.

[@AncoraImparoPiper]

@@slyfer5321 Thanks, I'll try that.

[@richardmiddleton7770]

Small high cadence steps, you can safely heel strike that way.

[@elclaudiosanchez]

Video starts at 1:31

[@TheAnikdam]

Love the idea of doing hill repeats!

[@CleaningTravelComedyLife]

Great tips! Thank you.

[@danielcruz4140]

Thx for the advice keep it up

[@hannesaltenfelder4302]

I wonder if you have any benefits when you had been a good runner in the past and then there is a long pause? Like if Jakob Ingbrigtsen would stop training and live a normal life without any sport for 10years...apart from the experience/running form etc do you think he would be able to run as fast as he does right now in a shorter time compared to a total beginner?

[@closmasmas9080]

I like to do low rep sets of high weights in the weight room. It is fun to challenge muscle strength rather than endurance

[@tedallison6112]

All training is extremely specific to each individual ; in fact the MOST important training principal ALL PhD exercise physiologists agree on is: Specificity of Training--simply put what you do is exactly what you're able to do. Generalities are vague @ best & extraordinarily unsubstantiated @ worst. It takes 30,000 miles to reach top performance. About 15 top Kenyan & Ethiopian coaches agreed on this number( or activity equivalent) Americans are a historically low activity level cultural environment. With people driving 50 feet to their mailbox & parking as close as possible to the restaurant where their eating---to spending up 4+ hours a day on TV,social media or HERE on Utube,instead of paying the Piper through training twice a day( 1 a days?---just NO!) The poorest countries have all the world record holders in them( Norway notwithstanding) simply because a suffering based lifestyle( which is what training is) equates to a mental & physical toughness NOT available to even those reading & watching this video. Jason has enormously valuable advice. However,to be a champion requires much more in my opinion.........

[@stephafitt1]

Thanks for the advice, now how do you structure this? If you plan to exercise 4 times per week with 1 long run during the weekend (included in the 4, ok, maybe 5 times per week...)

[@MoonLight-qw8sz]

Have long run be before a rest day

[@allanc8378]

The only part I don’t understand is strides. After all what does 2 seconds of acceleration can do for me?

[@JasonFitzgerald]

There is a link in the description to an article about strides. IT's not 2 seconds of acceleration, it's holding a fast pace for about 2 seconds.

[@allanc8378]

@@JasonFitzgerald Thank you, Jason🙏

[@wtrtowine]

this is great!

[@jhuneker4757]

Some time ago I integrated 300 m hill repeats into my program. After a couple of months I got cramped/painfull calves that kept me form running for weeks. Could that be related, or is it probably a coincidence?

[@JasonFitzgerald]

If you were doing the same 300m hill workout for a couple months, that's your problem. Workouts must evolve.

[@jhuneker4757]

@@JasonFitzgerald Thanks for the advise. I will take that into account when designing my programs. Weaving specific workouts in and out of the program, changing and replacing them with similar but not exactly the same workouts over time.

[@c4blackart243]

How should I go about running if I'm overweight, pigeon toed and bow legged? I want to train but I want to be safe.

[@JasonFitzgerald]

This video explains exactly that.

[@c4blackart243]

@@JasonFitzgerald thank you for clearing that up. I've been told that bow legged people shouldn't run because it's hard on the knees. Now I can stay focused on progress

[@JasonFitzgerald]

@@c4blackart243 I have a slight bow to my legs. They've carried me far!

[@MoonLight-qw8sz]

@@c4blackart243 make sure your mid foot or forefoot strikiking

[@richardmiddleton7770]

Lose some weight first by doing lots of walking and obviously watch your diet. Then slowly progress to very slow jogging.

[@europaeuropa3673]

Hill running actually showed down my best times. You naturally run slower when on a hill which is not what makes me faster. I like interval strides especially long strides, but don't do any distance more than 3 miles and that is with the intervals mixed in. I like light weight training for strength, but nothing heavy. Flexibility is important because it results in more efficient and faster running. Running with any kind of an injury is not good. I find it is better to allow the injury to heal before doing the above mentioned workouts.

[@colleennolan-dahlstrom3339]

Regarding Strength training, is riding the stationary bike vs. weights just as beneficial? I deal with fibromyalgia and using weights seem to trigger more soreness.

[@StrengthRunning]

No, they're very different. One is aerobic exercise, one prompts muscular growth.

[@dummydami9892]

we don't have hilly terrains lol

[@notfine3394]

Late 55 m ago