5 Rules for Running Improvement

I know it can be difficult to dial down the reasons for why you may not be seeing the progress you're after with your running. But, their are absolutely some very important rules to live by if you're looking to improve your running abilities. Here are the 5 rules for basic running improvement, and they apply to all runners, regardless of your individual skill level or aspirations. Apply these 5 rules during your running training programming, and you will undoubtedly see more results!
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🔥 🔥 Check out the official 6-Week "RUN FASTER" Training Program here: grittysoldier.com/products/ru...
🏃‍♂️ 🎥 🍿 If you haven't already, you should watch my 50k Video: • My First 50k Trail Run
And the 50-miler! • 50-mile Marathon in Ha...
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👉 My recommended running gear (Links direct to Amazon):
1. RUNNING BELT: Amphipod Runlite 10K 2 Bottle Hydration Belt 21 Ounce: amzn.to/3clI5Tm
2. BODY-GLIDE: Body Glide Original Anti-Chafe Balm: amzn.to/3PcYecc
3. RUNNING HAT: NIKE Unisex AeroBill Featherlight Cap: amzn.to/3PgJfho
4. HYDRATION TABLETS: Nuun Sport + Caffeine: Electrolyte Drink Tablets: amzn.to/3AWNESz
5. BLISTER PADS (2ND SKIN): Spenco 2nd Skin Dressing Kit Bandages for Blister Protection, Sports, 8-Count: amzn.to/3Oec8JK
6. RUNNING SHOES: Saucony Men's Endorphin Shift 2 Running Shoe: amzn.to/3aJcCtT
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👉 The SUPPLEMENTS I normally use (Links direct to Amazon):
1. CARB POWDER: NOW Sports Nutrition, Carbo Gain Powder (Maltodextrin), Rapid Absorption, Energy Production, 8-Pound: amzn.to/3d4IRCa
2. BCAAs: XTEND Original BCAA Powder Watermelon Explosion - Sugar Free Post Workout Muscle Recovery Drink with Amino Acids - 7g BCAAs for Men & Women - 30 Servings: amzn.to/3dQWd4a
3. PRE-WORKOUT: Redcon1 Total War - Pre Workout Powder, 30 Servings, (Sour Gummy) Boost Energy, Increase Endurance and Focus, Beta-Alanine, 350mg Caffeine, Citrulline Malate, Nitric Oxide Booster - Keto Friendly: amzn.to/3g2HHIt
4. CLA/CARNITINE: BPI Sports CLA + Carnitine - Conjugated Linoleic Acid - Weight Loss Formula - Metabolism, Performance, Lean Muscle - Caffeine Free - For Men & Women - Snow Cone - 50 servings - 12.34 oz.: amzn.to/32aHU4J
5. PROTEIN POWDER: XTEND Pro Protein Powder Cookie Butter | 100% Whey Protein Isolate | Keto Friendly + 7g BCAAs with Natural Flavors | Gluten Free Low Fat Post Workout Drink | 5lbs: amzn.to/3a2KPRr
6. MULTI-VITAMIN FOR MEN: Optimum Nutrition Opti-Men, Vitamin C, Zinc and Vitamin D, E, B12 for Immune Support Mens Daily Multivitamin Supplement, 240 Count (Packaging May Vary): amzn.to/3uGYXro
7. MULTI-VITAMIN FOR WOMEN: Optimum Nutrition Opti-Women, Vitamin C, Zinc and Vitamin D for Immune Support Womens Daily Multivitamin Supplement with Iron, Capsules, 120 Count : amzn.to/3dUaVY0
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CHECK OUT THE "Run Faster" series:
-Episode 1 (1-mile baseline run): • 1-Mile Run for Time | ...
-Episode 2 (sprints, stairs, and a plate carrier): • Run Faster with Sprint...
-Episode 3 (Fartlek and Tire Flips): • Run Faster with Fartle...
-Episode 4 (New 1-Mile PR and building a Running Program): • New 1 Mile PR (5:20) |...
-Episode 5 (Running the FASTEST MILE!): • Running the FASTEST MI...
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I am also a Remote Fitness Coach. If you would like your own personalized fitness plan created or even a more one-on-one personal trainer experience from anywhere in the country go here for more information:
grittysoldier.com/pages/perso... FILL OUT THE CONTACT FORM and I’ll personally reach out to you.
Video sections:
00:00 Intro to 5 Rules for Running Improvement
01:17 The "20% Rule"
03:14 You Can't Outrun a Bad Diet
05:05 Never Skip Warm-ups or Cooldowns
07:02 Runners Must Be Strong
09:05 Never Overtrain
*An Amazon Associates Member
#running #run #fitness

[@jti107]

i went from not being able to run 0.25 miles to running 2-3 miles 4 days a week. the biggest thing is to show up and run even on the days you dont feel like it. i also paid attention to my body, if i was sore or my shins/ankles hurt i took it easy and did a light workout. when you're starting out you just need to show up and do something. listen to your body so you dont get injured. running after sitting on the couch is a shock to your body and it needs 1-2 months to adapt. i had an apple watch so i could see i was making progress so i could take a long term view. i have since gotten into trail running and now i plan my vacations around it. pretty crazy for a guy that hated running

[@Thor40117]

Stud👍🏼💪🏼

[@Valid0_0]

Hey thank you for making this comment gives me hope as someone trying start running hit 4.5 miles in 50 minutes it's a start.

[@muerte.eterno]

I just did my 4th Ruck here in Chicago in -2 degree weather with a 50lb sack. Thankfully it was heavy enough to make me sweat. If you’re running or rucking, WEAR A FACE MASK/NECK GATOR, and definitely use GLOVES. DOUBLE LAYER SOCKS, thermals underneath your shirt and pants

[@homeslice4551]

I hate winter because my running suffers. Treadmill running is awkward, but it's 2° outside

[@GrittySoldier]

Sometimes it’s just the only option 😂

[@Mr_Nobody913]

I hit the treadmill for the first time in ages the other day cause it was 1 degrees 😂

[@samuele7313]

I use to run in shorts even if it's 0°. Just make sure you warm up, don't go outside before you did some warm up, have a great hydratation and keep yourself warm. You can give a try just by doing small runs and see if you can handle the temperature. I was in the French Foreign Legion

[@AoNLobby]

Just dress appropriately and you’ll be fine. Unless the roads are slick and icy, there’s no excuses.

[@elloowu6293]

Winter running is great, definitely helps with itchies you get when just starting out

[@joelouden6592]

I can't believe you can get out more than one word or two while running 7:43-minute mile pace. I can't even gasp-out half a sentence at 11-minute mile pace in a 2-mile run.

[@sydereal]

Running is my weakest exercise right now. Thanks for this! One thing I heard for increasing speed is to try and spend as much time as you can (during gains training) at the pace you want and then light jogging or walking until you can go again- so your brain gets used to the motion at that pace.

[@GrittySoldier]

Absolutely that’s a great method. FARTLEK training integrates that convey. I do it at least once every couple of weeks.

[@SeraphimVolker]

I was born in the northwest so having it be raining and freezing outside is a dream come true for myself. Nothing helps me run better than heavy clouds and even heavier rains!

[@GrittySoldier]

🤘 perfect running conditions!

[@range_reapers5829]

I have 2 of your workout Programs. The #1 thing I think you could do to improve your training plans would be to include an in depth dynamic warm up and static cool down that is specific to the muscles being worked that day. Most of your programs require a pretty high level of fitness just to start and could result in serious injury if the person doesn't know how to properly stretch and recover between workouts. I love your content and these programs. Just a small observation and food for thought. Keep Grinding!

[@CenterDrama]

Just graduated basic at Fort Jackson was fun and good experience besides getting shin splits lol

[@jackbrowning4591]

I love your videos I scored a 298 on my apft and that got me the promotion points I needed to pick up I'm the fittest I've ever been thanks to your videos I love the kettlebell and running videos

[@GrittySoldier]

💪 glad to hear it man!!

[@friendofenkidu3391]

I'm not a runner, but watching your videos is a real inspiration for me to follow my personal exercise routine.

[@GrittySoldier]

Glad to hear it!!!! 💪

[@stormyfuller]

I love the advice lemme just tell my drill sergeant I’m gonna take a few days off to rest😭 love the content keep it up!

[@zacharyweiss3488]

Hey bro thanks for this great video and as you predicted this is great for me lol. Happy holidays!

[@TobiA0000]

Thank you for the phenomenal advice. I love how you put it the work to help people.

[@richardhalliwell4494]

Great content. Best channel for learning and understanding nutrition and training. Please make a video using a deck of cards for home workouts

[@takecareofyou6233]

Awesome, thanks man!

[@GrittySoldier]

👍 👊

[@locomusikbox2130]

Can´t overstate the point on stretching. Had a bad case of IT band pain occuring while on TDY an ditching the warm up/cool down because of time constraints. Did a hard run on my last week there and came back with a bad knee. Took some six weeks until i could restart my normal routine and had to do enormous amounts of recovery work for my legs in order to heal my knee. Take care guys

[@explorerr7476]

what types of stretches do you do

[@locomusikbox2130]

@@explorerr7476 I took Grittys Warm up and Cool Down routine and modified it a litte with stretches that focus the TFL and the IT Band. You will find plenty around so assess what you need for your training routin and get going from there. Another important factor is lower body strength training (Squats, deadlifts, glute development) if you miss out on that you will pave the way for injury

[@explorerr7476]

@@locomusikbox2130 Thanks!

[@earthquakemagoon2505]

Finally a video that gets it right!!! The one thing I'd like to addb is if you feel tightness while running in your calf, hamstring or achilles etc. DON'T STRETCH it!!! Rub it out instead! If you stretch it, the muscle/tendon will lose it's resilience and injury will be imminent when you start running.

[@ScottSmith7964]

Hardest rule for me is to not run too hard. I have to take a few weeks off because I have overworked my IT band

[@babyboie20]

Super useful info! Wonder why is this not taught to joes. I remember when I was a young joe, I did what I was told and what I was asked but I didn't understand the why or how to put these pieces together. I think this would be super beneficial to the joes even if they don't absorb it initially and just do what they are told but eventually it will sink in, and they could use this info.

[@jaycowen3263]

This is EXACTLY what I needed to hear. Appreciate the video!

[@GrittySoldier]

👌 🏃 💪

[@theTrengen]

Thanks for this i overtrained a little tweeked the knee, did too much high volume sprints and not enough easy runs. everyday was high volume heavy weights and 3 mile sprints, going to benning on the 9th i want to keep up with A group im gradually getting back to it though great advice!

[@waylonk2453]

3:00 My buddies and I call it "conversation pace." When conversation starts to change due to pace, it's time to cool back down

[@janaicrumity4615]

2023 cutting liquor out of my life I want to work on my run and strength

[@praisedsquishy]

For several months I've been running to the summit of Palos Verdes in California where I start at the bottom of the hill in San Pedro. It's 4.5 miles, 2,100 feet of elevation gained and I complete it in 50 minutes to an hour depending on how I feel. It's the harbor area mountain, the highest terrain in Los Angeles county. I also do 10 sets of 50 pushups as I walk down; when I take my time I'm home in 3 hours. I'll be doing it this afternoon, and I'll think about this video when I do and it'll motivate me to run faster because you're much quicker.

[@bradyb2233]

I love how we are getting smarter with training. Not to long ago we all looked at this type of information as weakness. Also thank you for your service! You have giving me motivation to serve as well! Even if it’s just the National Guard

[@ChettarBob]

Gritty you’re back!

[@GrittySoldier]

🙌 🫡

[@Caleb18greatjob]

Hey gritty. Video came in at the perfect time. Trying to pick up sapper school before I get to my unit. I actually bought your program. Running was my biggest weakness but I know these tops will help

[@GrittySoldier]

You got it man. Get after it!

[@Caleb18greatjob]

@@GrittySoldier got me fired up bro 🔥

[@scoophdjones7050]

Lately, I've been doing long slow distance trail running in 20°weather.

[@GrittySoldier]

Good way to warm up. 👍

[@baileychavarria3093]

Doing running drills to rehab shin splints and improve my running form over HBL. Thank you for this video, the info is going to help when I get back to finish OSUT in a week, sir!

[@51iohC]

do tib raises for shin splints

[@GrittySoldier]

This 👆

[@DysentaryGary22]

Haha I got about a month left in OSUT

[@baileychavarria3093]

@@DysentaryGary22 Remember those of us still in White Phase watching grown men mess up an about face after 7 weeks of training.

[@BlueAbyssHH]

i’m watching all these videos and i don’t even have a ship out date. still need to go to meps to see if i qualify to enlist in the army.

[@jamesmahany5670]

Ayyy is that the cape fear river trail? We run there for platoon pt some fridays. 👍

[@GrittySoldier]

Yep!

[@oathkeeper2310]

Any tips for what to do when you reach your running goal?

[@Mr_Nobody913]

The diet is what I need to focus down. Everything else is coming together nicely.

[@GrittySoldier]

👍

[@GIJoe4540]

So what's your thoughts on sandbag training? I got your 6-Week Run Faster and thought about doing that along with GoRucks sandbag program? What's your honest thoughts?

[@michaelmoschitta174]

40 is awesome temperature to run. 9 here today

[@GrittySoldier]

🥶

[@RDB11B]

@grittysoldier 2 questions, 1. Do you have a treadmil in your home gym or only run outside? 2. I struggle to get my runs and lifts in with my kids… as far as time management what is your advice? God Bless!

[@GrittySoldier]

1. No treadmill, I try to always run outside, typically just from the house. 2. Wake up earlier 😛

[@RDB11B]

Hooah! Also, I reclassed to 11B. Do you know where can I find the new 14 Battle Drills? I can’t find them in the Ranger Handbook or Infantry platoon and Squad

[@JohnWilliams-wz9vk]

Breathe .relax ..

[@andrewjohnson8176]

My biggest challenge with increasing my ability to run was having to reduce my pace. We are always taught go 100 percent all the time, that is stupid.

[@therangersinger]

5 for 5 on point.

[@GrittySoldier]

👌

[@armylife88]

Love your videos there very encouraging to me.. I am curious about your age?😬? I'm 34 I smoked for many years but not any more, I'm still working on my running it's probably my biggest struggle right now I'm around 14:30 for the 2 mile.. my last 12 mile ruck was 2:22 I say this because I'm looking for some advice/encouragement because I have 3 weeks till air assault school 😬😬 thx in advance...

[@GrittySoldier]

Sounds like your sitting well, make sure you can climb a rope 👍

[@ghostferatu6241]

How have you managed to preserve your knees for so long?

[@GrittySoldier]

Keeping good form. I always pay attention to any “jolting.”

[@DysentaryGary22]

Does mileage matter? Training for rasp in two months. Should I be alternating between 5 miles and 2 mile with differing speeds to follow the 20% rule?

[@GrittySoldier]

You definitely need to start getting comfortable with running 5 or more miles.

[@rafaelalvarez6303]

What’s the app your using to track your pace and time?

[@hybridpov851]

It’s called Strava

[@GrittySoldier]

Strava

[@Jordans529]

I always thought you were supposed to do your lifts and runs on separate days??

[@aptc77]

Recommend running in the morning and lifting at the end of the day or vice versa

[@clayleslie8895]

Coldest I've ever ran was only 35° at 5am. With sunlight, 35° is not bad at all whatsoever, 35° while dark and a slight drizzle to the wind, jesus I did not wear appropriate clothing😂

[@GrittySoldier]

😂 🥶

[@igorgoncalves3849]

I could run 5 miles in 37 min on a treadmill but I can’t run faster than 15:30 for 2 miles on the road ..

[@jonathanasdell9310]

7:15 is still a good place. 5 in 37 is pretty much the same, but don't forget the treadmill helps you because the ground is pulling itself

[@tmatt1999]

I like your videos even if you are Army. I do hope you realize that there was a perfectly good Marine Corps you could have gone into, and you could have been a Mustang like me enlisted to officer. It looks like you're running on a base, are you still in? You missed the most important part, when I got out I was running on pavement in boots and when I had a problem some VA doctor told me that a busted ankle I had as a kid did not heal right so I went to see a civilian doctor that told me I just had shin splints and not to run for 3 months and buy a good pair of running shoes and if I spend less than $150 they were not good enough, I never had a problem again.