8 Ridiculously Simple Things Pro Runners Do That You Can Implement Today To Become A Better Runner

[@JeansiByxan]

Very true advice. I didn’t start to see results until I slowed down, almost to a power walk. And lo and behold, I was faster after a while. It is a very cool feeling when you start to see that number per k decrease steadily.

[@ronlanter6906]

I started 80/20 training about 6 months ago and saw a major drop in time 3 months after beginning 80/20. I highly recommend 80/20 Running by Matt Fitzgerald.

[@jsf8145]

True. When speed walking I used to be in zone 2 within a half mile after starting. Now I have to speed walk for over 3 miles just to get into the lower end of zone 2

[@anabbblinc]

I've been running for about a month now in my zone 2. Occasionally I have to walk to get my heart rate back down but then I try and start to run again. It's so aggravating having to walk more than run, i feel if i went any slower i would be speed walking. And my runs are usually 30 minutes or longer. So i'm hoping after a another month or two of this I will be faster 🤞

[@marysalmon2367]

anything slower than my race pace is a walk.

[@garyknight8616]

🤣 me too

[@lilpappi007]

Straight up

[@jasonhumphries7539]

Well are you really running then? Maybe just walking fast when you think you are running 😮 I know you are trying to be funny and actually this was funny 😂 P.S. you must be super fast if this video is correct by saying you will run faster by going slower 😅

[@realChewky]

That must be annoying walking 10 mph at places like Walmart or in a crowded mall

[@pulanelongrichps]

😂😂😂😂night made!

[@blackcatsarenopussies]

The 9th most important thing: proper warmup. I've seen pros taking their sweet time for warming up. It was almost like a full training session length wise. And for most people can feel like an actual workout

[@bigboy8474]

💯 ive learned through years of racing experience that my body needs atleast one 1 minute tempo effort inside of the warmup run period, and multiple longer (150-200m) strides in addition to any drills and normal strides done to actually be able to perform at my best level, which will usually take about 60 minutes before the workout even starts and is more time than most people are willing to invest

[@jakerussell135]

yep. for someone like Nick Symmonds, his warmup was almost an hour long

[@mohammedanfalshaikh5696]

please suggest best warm up before run

[@RossNixon]

@@mohammedanfalshaikh5696 I'm going to be contrary here. For a long run there is no need for a warmup - you're just using up energy. For a very fast run or sprint, definitely warm up.

[@defeqel6537]

@@RossNixon What do you mean by a long run? 50k? And is the goal to run faster or get to the finish line? Proper warm up is essential to run fast from start to finish. As for energy, even a lean body has enough fat to run multiple days.

[@RobNokes]

I had the great benefit of watching Colin Bradford (Jamaica, 2x Olympic Sprinter) of the Santa Monica Track Club run for six years, and now I understand why he ran so slowly. When he did run semi-fast it looked like he was floating or flying across the track. He taught me at the time to only run 60%, focus on technique and smooth running. I super enjoyed this video and will watch more!

[@kathleencook3060]

I like that: 60% And focus on form and smooth running.

[@over1498]

“You’re not running slow enough watch these pros” shows runners still running faster than my fast days

[@piaruns7928]

Exactly! Does not really help seeing those fast runners...

[@jimoconnor8597]

"Fast" is relative. Even the runners shown are "slow" compared to others.

[@robertarnold6192]

It’s relative to each person. Your slow/race paces are different from mine which are different from Usain Bolt’s etc. Target the zone 2 heart rate.

[@will.green.]

@@jimoconnor8597 even fast runners are slow compared to cheetahs and huskies

[@will.green.]

@@robertarnold6192 bolt is a little bltch. he always quits as soon as he starts running

[@ephorntube]

Super helpful also because many amateurs like myself don’t have a coach. Thank you!

[@moremilesmorefun]

focusing on strength training really helped me as well! I used to just want to run and now embrace the cross training/lifting days to make me stronger

[@M1A2Aaron]

Another difference is that elite runners run for a living, 5-6 days a week. I don’t. I get 3 days a week in, maybe 4 if I push it. Running slow is on my schedule 1 day a week. The other 2 are high intensity/ low mileage, because that’s what realistically works for this non pro. Supplement with weight training. I’m 53 and still run sub 8 minute 1/2’s and place top 20% overall in every OCR I have been in.

[@zardoz7900]

@M1A2Aaron Im the same age. I do both too. Weights and running. I just haven't run any official races yet. I work too and I don't sleep more than 7 hours mainly because my days would be shorter if I did. I do feel i need a little more sleep.

[@HunterLvyiXIII]

​@@zardoz7900 getting more sleep can dramatically improve your performance

[@Paellain]

"Simple things to do -> Going to bed at 10 pm". Okay, now hold on just a minute.

[@maryskelcher8979]

Brilliant vid. I'm definitely guilty of running too fast in training

[@MorganChristianNMProud]

Just a great video all around, looking to break 24 hours at RRR 100 this year, loving your channel and its straightforward approach to running advice!

[@therunner1703]

I absolutely loved this video, thank you! It's just an eye opener...we know what we should be doing but listening to all the 8 principles at once puts it all in perspective. For me, it would have to be paying more attention at my sleeping habits. I am a very good sleeper and because of it I tend to go to bed at different times, usually late, so might miss on precious hours of sleep. Time to be more consistent with that. Thank you guys again for all the information. :)

[@leaveyoushaken]

Such a great collection of running tips. Thanks team!

[@JeansiByxan]

Sleep is the issue for me. Need to get that dialed in.

[@johanrg70]

But this idea of running the easy runs easy sounds great. If you compare an elite runner that runs at least 6 days a week including double runs, or some either run 7 days a week with just a rest day once in a while, then the easy runs becomes understandable, they must deload not to overtrain and recover. But amature runners doesn't run this much, many perhaps only run 3 times a week, are the easy runs really that effective for that type of runner? If you only run 3 times a week, is that time not better spent on only harder sessions then? Are the effects of the aerobic workout in zone 2 really the best way to optimise your training then?

[@Bald_Gojo123]

I think for 3 days a week you would be great doing a workout day (depending on whatever event you wanna do), an easy mileage day and a long run. But, you should probably spend like 80% of your time running easy. In my experience it’s the most sustainable and will give you great results

[@David-by4mb]

One slow and long. 2 hard.

[@will.green.]

i only run slow when i cant run fast like days im coming off a long hill run

[@grayson75]

For three sessions a week you can't go wrong with one slow long run 20km+ (sometimes incorporating hills). One 10km run at 60-70% effort still aerobic. For anaerobic workouts you can do one 6km faster run which can incorporate some jogging /walking(fartlek), or gym, or track session. Do warmups for this to avoid injury and can help speed up recovery. I usually do this 12 weeks leading up to an event and although I have a few bad days during this period, on race day it all seems to come together.

[@timwalsh1511]

This one video I’m going to be watching over and over .. Thanks

[@andyw9255]

Amazing video, but one Q I have about easy runs... when a pro athlete runs "easy" they are going at a natural running pace. Kipchoge is hitting 8:30 mins per mile = 5:20 mins per km on his recoveries. The problem for beginners is same level of workload means slowing things down to a shuffle... maybe 11:30 mins per mile = 7:00 mins per km. For taller runners especially, it's hard to run that pace with natural running form - any advice on this?

[@CoachParry]

Thank you for your kind words, Andy. So glad you enjoyed the video. You’ll be pleased to know this is a question that pops up very often within the Coach Parry app. So much so that yesterday we recorded a video that addresses that exact topic. We just need to edit it but it should be on the channel in the next week or 2. It is going to be called Why Is Running Slow So Hard.

[@mischievouscat296]

Thanks for asking this. I only have one have one speed, which is about 9-10 min/mi, and it always confuses me when experts talk about easy/hard pace. I don't quite want to walk and call it "running", and I can't run much faster than that either.

[@Guessmynameification]

I run with a metronome to keep my cadence at 180 during slow runs. It's a terribly awkward feeling to get used to, almost like running in place, but the click keeps me honest. If you can't get to that high of a cadence without your HR leaving zone 2, then you know you're in the right place. Also, running slow with a high cadence is low impact and a good way to strengthen your feet with minimalist shoes; cushioned running shoes just feel like weights with such short strides.

[@19Kamau79]

Thanks for asking this question I'm 187cm tall and started running just before turning 40years also just finished 15km "easy run" clocking 5:55/km and most of the shoes don't let me jog slower than 5:50-6:10/km. My 2021 season PBs 5K (19:26) and 10K (40:48) it's not good range if maximal effort is about 4:00/km and slowest possible 6:10/km

[@GoDaveGo]

To keep my heart rate low enough, I had to start at 14-15 min/mile. Yes, I can walk faster than that. But it lets my tendons and ligaments and bones strengthen without getting damaged. That really slow phase was way longer than I expected. But then I started running 11-13 min/mile at the same heart rate.

[@HalfGuardMedia]

Good video, going on my first 10 Miler today

[@mikelldaley9078]

GOOD LUCK ! ENJOY

[@ajchaskar]

So beautifully explained! Amateur Triathlete here.. Thank you for this video it really helps me put in the right focus on the simplest things I ignore on a daily basis. Started running seriously with a coach over an year ago and he emphasises on all the points you've mentioned here. Will take em more seriously now.. My PR for half marathon is 1:46 currently.. Will come back to this video when I improve it later this year and will share how I managed things. Subscribed!❤️

[@calebgarlipp9714]

I find as my shoes wear down it happens a rate that my body can adapt to the lesser support. For the easy days I like to find a steep long hill which sounds odd but significant less impact going up is the key. Obviously go down in a way where the impact is also low, even walking down if necessary. And to control pace on the easy days if going uphill is hard to breath only inhaling/exhaling with nasal breathing then I'm going too fast. Good advice you give 👍

[@hollyemery1080]

Loved all the info in one video! Very helpful. I think I should give more attention to my post run nutrition and consistency in my strength training routine. Thanks!

[@bakerhalI]

Great video. Nothing on the list surprised me, but I hadn't thought about quite like this before. I really should reconsider the way I go about training. I often say "meh, I do enough strength training, I think I'll skip that session." And a good playlist regularly converts my easy runs into much less easy, but more fun and satisfying, runs. I guilty of not doing very well on the others, as well... but convincing myself I am. Also, I can't say resynthesis either. That's when I hit the like button, btw. I do enjoy a short mid-roll comedy break.

[@MinOei-m8d]

I'm so glad I found your chanel. You are bye far the best running coaches on the internet. I like all your video's. So clear explained and very value information. I'm a very happy slow runner. Hope one day I'll run faster.

[@firstbornjordan]

Very intelligent video, thank you guys. You don't often hear about the easy & hard delineation. I've been training hard all my life. I notice when I come back from significant events (herniated disc, total hip replacement, infected toes (6 weeks) my gradual build up (& rehab) places me in a more competitive posture, resulting in positive outcomes. These events led to more strength training, which I always overlook.

[@jordans1712]

This is all 100% great info. Keeping yourself healthy by using these specific tips to train. Rest, eat well, sleep, change your shoes appropriately, positive mindset. Know your limits and plan ahead.

[@will.green.]

ya those are great tips. the problem is these coaches are dlck riding the pro runners. which is understandable since thats their job, but it doesnt go over well for those of us that do it for the love of running

[@sashamatope8578]

Great presentation. I'm guilty of going out hard all the time so lesson learnt!!

[@hnsbro]

I literally just finished reading "Why We Sleep" by Matthew Walker a few days ago - the tip on sleeping is inline with many of the ideas from that book.

[@BartsFitness]

I ran competitively for eight years and don’t think my easy runs were ever easy enough. I think I could have avoided a few key injuries and kept from peaking too early in the season had I been allowed to run slower. We would ramp up in early August and not have a break from super hard training until mid November, all at around 1:20 above mile race pace or faster. You name it I’ve had it for injuries: shin splints, severe hip cramps to the point of needing to get driven back to school, hamstring strain (from speed work), tons of knee and back pain. For as much as some of us think we know about running, videos like this shed light on how much needs to be relearned in terms of training.

[@realChewky]

The best way to run fast: 1. Get yourself a good playlist you haven't heard in a while. Hearing a good song you haven't heard in years will bring back old memories and get your brain off of the grind of the run 2. Walk/run 5 miles or so before the run. Loosens you up (joints and other stuff, see tip 7). 3. During the 5 miles (see tip #2) drink 4 or 5 beers. Alcohol is an awesome source of instant energy and the buzz will amplify tip #1 4. Find someone you think you'll barely lose to early on. Follow them, as long as they aren't getting passed up, just follow them until you get close to the end before blowing past them. If you do it too early, you're probably gonna see them again and they will beat you. Hanging with someone has multiple benefits, you don't have to manage your own speed, you can focus on your music and daydream as the miles pass by. Before you know it, you're almost done and it's time to pour it on! 5. Don't get lost! Zoning out buzzed on some beers can make you forget where your going. Be sure to wake up in between songs to assess your location (again, following someone else eliminates this problem, see tip #4) 6. Drink a high electrolyte drink prior to the race and stop the beer 30 minutes or so before start time 7. Don't poop while running. Don't eat the morning of the race. Drinking beer and doing a jog before the run (tip #2) should shake out loose bowel movements that would've sent you running into the woods for a quick dump and a loss of time. 7b. If you have to poop, use a sock, and admit defeat. Say you got bit by a snake and go home. Today was not your day. 8. Pacing back and forth in front of the starting line, while growling, moments before the race is certainly intimidating and does work. However, doing this 30 minutes before the race and until the start time is a less effective means of intimidating your competition. You will look weird, people might say something, and you feel very shy and sheepish during the race.

[@thiagoplata]

Be skinny as hell

[@kakashi0429]

Rest days I would say is needed and tbh you don't need to run everyday. Strength training is key indeed.

[@tedallison6112]

Absolutely fabulous video,quite informative & inciteful. 1 big point to always take into consideration is that each person is an experiment of one. Some adapt well ,others not. A key component to figuring out what to do & not to do is keep both a meticulous training diary for comparative analysis & also a food journal. I'm a professional classical concert level pianist. I always tell my students to pay attention to details when things go right for future replication. As Marty Liquori said in his Guide to the Elite runner: " know thyself ,& stay within thyself"very true indeed.

[@insertrandomnamehere764]

First thing you can do is quit your day job and train. That's what the elites do.

[@RobBlanzy]

That’s nonsense. Elite athletes don’t abide by excuses and bullshit to get in their way.

[@VeejayRampay]

for real, no one is ever mentioning that and the access to physios, ice baths, pools, supplements, chefs, etc.

[@moosestubbings1853]

I'd just run to and from work Hope I don't get a sugar crash lol!

[@andredya9867]

Lol That’s true. Being working full time and do 70.3 quite challenging. I want those elite athletes work try to work 10 hours ,train , eat properly, and get sleep 8 hours

[@LYNXHQ]

@@VeejayRampayexcuses. I know people with non of that who made it to be world class athletes

[@olivierstas8080]

Thanks for all these pieces of advice. Regarding running shoes, alarm signal for me is I began to feel light pain at he small of my back just after the session. Means amortization is dead. For prices, I save 30 to 40% by buying the model of year -1 or -2 during sales period. Having the latest model will make no difference in terms of performance.

[@250txc]

A HR monitor will show you exactly how hard or more importantly, how easy you are running, no matter what the speed feels like. It just might be too hard and you will not know this unless you have a HR monitor.

[@jimoconnor8597]

Perfect tips! Know the intent of your runs before you go out to do them. Avoid chronic fatigue/stress by overrunning paces/mileage. You just dig a hole that is heading you towards injury. Acute fatigue/stress is fine, it causes those adaptations you are looking for. I've gone from a 3:45 marathoner to a 3:08 marathoner at age 61. I have a shoe rotation and would never go 400-600 miles in a shoe. You only have 2 feet. I'm a forefoot striker and you can't look at my shoes and know the midsole is worn out. Buy last years model if needed but change your shoes frequently and also vary the drops to challenge/strength the feet/lower legs. Do a lot of little things right and you will get considerably faster quick.

[@AlistairEldred]

Great tips; WRT shoes 300-500km generally for me though, even if the outer sole wear is light. I focus more on midsole responsiveness and replace as soon as that starts to go. Also having a rotation is important. Different shoes for different runs/workouts.

[@jondoc7525]

I would break in some shoes and save them and have a few pairs possibly

[@Finnspin_unicycles]

I'm a mediocre runner (aiming for hopefully sub 40 10k/sub 1:30 half marathon this year) and it's only one of multiple sports for me. I dip in and out of being able to do really easy runs at a speed where my running mechanics feel good, depending on my fitness. When I'm pretty fit, I can run

[@benjaminroe311ify]

You can certainly run easier paces on challenging trails. That will sometimes cut down on the boredom because challenging trails both "slow you down" and tend to be scenic to help alleviate boredom.

[@Finnspin_unicycles]

@@benjaminroe311ify Well, the scenic part I get and I try to plan my long runs in nice places, as much as that's possible where I live. But while challenging trails slow me down, they don't really help to keep my effort low..

[@teatowel11]

Just do intervals of your comfortable running oace broken up with brisk walking.

[@Finnspin_unicycles]

@@teatowel11 At a really slow jogging pace (~6 min/km), my heartrate will easily be low enough, no need to add in walking. But it's not a pleasant movement, running just becomes much more fun when I'm going a bit faster. That's why I think slower runners should highly consider using crosstraining for a portion of their lower intensity work, running is simply a lot more fun when you are over a certain minimum speed.

[@paravastha]

Excellent content! Take home message for me is to keep easy runs easy, to really let the phone rest prior to bed time and to have an egg after my runs.

[@infamouswan]

My knees hurt when I run slowly... They start hurting when I do around 5"50 per kilometer

[@19Kamau79]

I feel that too on the tarmac but I'm fine going slow on the dirt or gravel.

[@jimoconnor8597]

Running slow takes practice, just like running fast...

[@John-wd5bu]

Look up the knees over toes guy

[@bredemeijer9648]

Run like on water. Ground contact is too long.

[@ST-lf8yv]

You are either pounding your next step or your not stretching enough before runs. Stretch before every run at length and then do some warm up exercises before the run. Jumping jacks help a lot

[@cmmcwilliams498]

Can you quantitate how much easier they run on an easy day? My guess is most people “good” runners run their easy days in the 70% or faster max heart rate zone where they should be doing close to 60%. It seems intuitive that faster is better, but to your point, most of us get incomplete recovery because we think we are doing more good by working a little harder.

[@marktbarr]

Thanks a lot!

[@caste405]

Great information...

[@heart2hearter]

Another wonderfully informative video! Thanks, guys!

[@babyhuebner]

Good video with important advices. Unfortunately I have not received the strength training plan after entering my data.

[@User85306]

The real reason elite athletes are fast is because of their genes. The reason I personally can run a 10km in 32:54 after only 1 year of training is because I have genetically a relatively high VO2max and a suitable metabolism, NOT because I train especially smart or hard in comparison with a friend of mine who has the same BMI but runs after the same amount of time and training a 39:34 (same training quality, quantity and consistency) It‘s pure rubish to sell marginal gain stuff as the main key to an elite level performance. All the basics (lots of volume, intensity distribution of HIT/LIT 90/10 to 80/20) and enough recovery for consistency will enable to discover 98-99% of your potential. There is nothing more to talk about, sorry KZbinrs. Period.

[@tengamangapiu]

9:16 With all due respect (and not joking), I wonder if all those growth hormone and T released optimally by sleeping by 10pm, also have a side-effect of lowering IQ a bit.

[@coleclayton3627]

awesome video! enjoyed and learned a lot

[@radrunning8535]

Thanks for the tips! Help a lot, for sure!

[@angelabest1721]

Richard Overton. Sound advice much of which has helped me get back into a reasonable running condition. I must try to follow the details a little closer.

[@andrewturner5706]

Can you explain please how so many fast marathon runners are able to do so using the Hansons method of training which uses specificallity the idea of accumalitivef fatigue?

[@PanambiRSA]

Great video about basic and easy things to follow!

[@htownblue11]

Thank you for a very informative video.

[@nightsfalling]

If I run my easy runs any slower I’ll be walking 😂

[@PoetWithPace]

As always, great common sense advice. Thank you 👍🏼

[@Photoshop729]

1. Don’t have three kids that have to be dropped off and picked up randomly interfering with a running program 2. Don’t be in your40s or 50s, stay in your 20s or30s invent a Time Machine if you have to

[@jimbeam4736]

It´s about priorities. They are talking about elite athletes, not some John Doe that wants to train beside his normal life.

[@will.green.]

@@jimbeam4736 they are talking about pro athletes, but their audience they are talking to is amateurs. so this point is valid.

[@will.green.]

3. be rich. then you dont have to work 40+ hours a week and you can afford all the running gear and supplements and massages and proper nutrition and coaching.

[@MegaLupko]

4. Don't have other hobbies but running

[@fezzmanentsa1267]

Thank you, this is great👍

[@siulau7498]

I just don't have enough time to do that many miles each week so even though I may be able to maintain a 6:30 pace for a few miles, I'll still run at a 7:30 or so pace for 1-3 mile runs most of the time which will still get me a good sweat but not really out of breath however I still feel trained afterwards. I could simply jog at a 9 minute mile pace but that just feels like a huge waste of time. Is this video implying that it is good to simply go on jogs? Does this mean that pro runners will often train at 50%?

[@natebillings2682]

Yes

[@jonnyrg7489]

Yes they’re called easy runs for a reason. They should feel “pointless” but they’re not

[@BrandonRRRRRR]

There is an easy pace calculator if you google it

[@kristofferhansson4062]

If you only do a few miles per week it will be ineffective to do them easy. In that case, do them hard if you´re body can handle it. But if you do >3 sessions per week running all of them hard will not get you there. The tips in the video is aimed at people doing many sessions per week, and many days double runs.

[@Aiden_Keen]

Say I do a run and then have a chunk of time after that for a strength circuit. Would that thirty minute period of time after your "workout" to get electrolytes and some type of complex carbs just be after the run or could I wait until after my strength routine and be fine

[@grahamrichardson362]

If I have to go any slower, I'll have to walk backwards. I've tried MAF training, but I honestly get slower and slower, and my HR gets higher and higher. Whats the alternative to MAF training?

[@TheRunningFred]

I only use my MAF number for my easy days. Otherwise, I train 80-20 or 70-30. The key message of MAF is easy runs and managing stress.

[@RICKR1ZZLE]

run/walk for cardio purposes. I have heard stories of elites walking the big uphills to avoid letting their HR spike.

[@AncoraImparoPiper]

Try heart rate training instead but do not use 220-age as your max heart rate to set up your heart rate zones because it is very likely to be wrong. You need to figure out your threshold heart rate and use this to set up your heart rate zones. Elite runners always have pro coaches and this is the system that has been used for decades. It is the core of periodised training. Every runner should use this system. MAF is alright for the complete beginner for a few weeks but after that it serves no purpose and will not help you progress very far and you will definitely not get faster with this approach.

[@tylerstogsdill]

I strongly disagree with heart rate training. There are too many factors to manage when using heart rate. Train doing ONLY easy recovery runs until you’re able to comfortably and without pain run for your entire easy run. Then, add workouts 1-2 times per week based on effort(I recommend doing 1k repeats at 10k-half marathon race effort). After doing this once or twice, average out your pace and consider that your “tempo” pace. Do a few weeks of 1-2 workout days at tempo pace and every other day easy. Then, add a long run that equals about 30% of your weekly mileage. Train regularly with your long run on Saturday with Sunday as a rest day until you can run your entire long run without stopping. From that point forward raise your easy run mileage, workout pace, and long run mileage evenly without raising effort until you’re at the MPW you want. At that point you can mix and match workout paces accordingly, but I wouldn’t recommend going faster than 5k race pace unless you’re within 8 weeks of a goal race. It typically takes 8 weeks to peak for a race less than 5k. You don’t want to do that too early. This is roughly the training I do. Qualifications: 15:29 5K, 1:58 800m(goal 1:52-3 this year), 4:33 mile(goal 4:12-13 this year). Not bragging, just proving I know a little bit of what I’m talking about lol. Good luck with running man!

[@AncoraImparoPiper]

@@tylerstogsdill Heart rate training by itself is not the best approach, I agree. But as part of a well structured training plan, which includes speed work of various types , tracking heart rate for the easy runs is really the way to go. It was for me and is for beginning competitive runners. I use heart rate to make sure I don't run my easy runs too fast. An "easy' trap to fall into especially for the beginning runner. For almost 3 decades ( I am an old codger) I have run my easy runs too fast because I had no HR monitor and I thought that I had run like a sprinter in every run for any duration. While it is true that there are many variables that affect heart rate, health status, heat, cold, fatigue, terrain, they are signals to adjust one's workout on that day or maybe even take a rest day. I will say that HR training should not be dismissed on those factors alone, if anything, they support the importance of HR training as an adjunct to becoming a faster, more efficient and less injury prone runner. Run on!

[@FireBlizzard24601]

Training for a marothon. So I get running slow for easy runs, am I running slow for long runs too?

[@siyandankundla-mgudlwa1888]

Excellent tips👌🏽🏃🏽‍♀️🥇

[@ChristianRunsNY]

All great tips, thanks!

[@KingdomArmor]

Super informative

[@wimm1392]

I have seen top athletes running marathons and ultra marathons with shoes full of holes (maybe holy shoes), I was really amazed to see this, these guys are the cream of the crop.

[@gazza2933]

Great Channel. Just subscribed. 👍 🇿🇦 🇬🇧

[@wvu05]

5:07 It helps to get your shoes for free. Not all of us are In a good position to buy three or four pair of shoes per year at that rate.

[@Amtcboy]

How long are these easy runs, and how often?

[@sharonb537]

9:47 disappearing dog trick!

[@crstepstudy]

Easy run Plan the year: race & recovery

[@kyleroode5217]

So what you're saying is that when I was in high school it was probably not good for us to run 11 5ks over a 2.5mo period? Some weeks we did 2 races.

[@TheAtl0001]

Easy slow run by Pro (5:30 /km) is still FAST for me 😜

[@mrbarthol]

How important are slow runs for an 800m runner?

[@chanelmuir9330]

Very important, although the volume may differ depending on the person. Slow runs help with recovery and building / maintaining your aerobic base.

[@anoooooj]

The problem with running slower is it's boring. Like walking is pleasant, and running fast, you get a good buzz. Running slowly is torture for me.

[@davebegbie362]

Great videos folks

[@razorree]

What about minimalistic shoes? they should make you stronger

[@RossNixon]

I'm going far on my current shoes. 3066 km so far. Aiming for 3218 km. Not getting injured so why quit them?

[@tracefifield2115]

Think of them as car tires. Also very light runners can get more mileage out of shoes 👟. I’ve found Adidas Boost will last 2x longer. Hoka may also work but I’ve never tried them. Happy running!

[@experiencelife3237]

Mentality, Mentality, and one more time - Mentality! Olympic athletes have not only great bodies, but great mentalities.

[@philellul4476]

My shoes I wear I’ve run 13,200 miles in and I still wear them there in great condition I’ve Also got 5 new pairs of all the new shoes but don’t wear them yet imagine only running 1 month to 1 and half month then speading another 180 250 pound fk that that’s crazy I like getting the full use out of them

[@jondoc7525]

Haha they say after 250 miles they lose cushioning ability and should be replaced lol . If you have nothing wrong whatever tho

[@erlendsteren9466]

I am curios about how the amateurs will perform in the European Championship terrainrace. I guess Kasper Harlem Fosse and Martin Regborn are amateurs, and they are really fast.

[@TheCaptainhairdo]

I would like to see research that shows strength training is beneficial for running. I have seen more research that suggests that it is irrelevant to running, both in terms of improved performance and injury prevention.

[@CoachParry]

Here are a handful to get you started: pubmed.ncbi.nlm.nih.gov/28292885/ pubmed.ncbi.nlm.nih.gov/23914932/ pubmed.ncbi.nlm.nih.gov/27692740/ pubmed.ncbi.nlm.nih.gov/28292885/ pubmed.ncbi.nlm.nih.gov/10233114/ pubmed.ncbi.nlm.nih.gov/27179795/ pubmed.ncbi.nlm.nih.gov/29249083/

[@konfuzion4689]

@@CoachParry LOL

[@andyw9255]

@@CoachParry Mic drop

[@jameshowlett4314]

😂

[@SeanPeffa]

Does a short sleep at night accompanied with a short day time nap help for a recovery?

[@kevindecoteau3186]

Sleep is the most important part of recovery for me. We generally want to get at least 8 hours in order to properly recover. Wake with the sun go to bed when it goes down in the evening. Read Matthews Walkers book about sleep.

[@boxbury]

This is true but elites also commonly run 6-7 days per week often with double day runs. Most rec runners do not run 6-7 days a week so they have full rest days in their schedule which makes it less risky to run their easier days a bit quicker.

[@quirkytech2292]

Anyone interested in the fundamentals of this training should check out Phil Maffetone who’s method is similar to zone 2 HR training. Another extremely valuable resource is the daily word podcast with ex-Olympian Chris Hauth.

[@user-fv1576]

How much slower is a slow run? 10% 20% 50% slower than race pace ? Let’s say my 10k race pace is 8min mile, what’s the easy pace ? 10min miles?

[@michaelcarmean4906]

💥 Train By Heart Rate ✅ No Better Way💥

[@SoloRenegade]

someone need to teach all of this to the military. they like pushing you to failure and injury constantly. no distinction between training and actual combat.

[@Flowmada]

They're trying. The primary issue is that young bros making E5 in 2 years are being put in charge of PT. Barely any warm up needed for the 18 to 25 year olds. So they just take off and then do it daily. The good news is the Army is starting to pay physio docs to supervise and plan PT programs. It's Mon/Wed/Fri primarily on my infantry dominant base and they let them walk rather than forcing them to run every workout. Need to ruck more to build up the bone mass and ligaments/tendons IMO

[@jatinmaharao6888]

The elites run a 3:00 min km in the race and do their slow runs at 3:30 min km. Meanwhile I go close to 2 mins km slower than my race pace

[@viktorask]

Same people run with bare foot. As long shoes not falling apart you good to go.

[@ZwaTheSillyGoose]

Make sure you are the best weight. A few extra pounds makes a LOT of difference.

[@kpk33x]

The old phrase I remember for that is "2 seconds per pound per mile"

[@Finnspin_unicycles]

True, but having not enough fuel to recover from workouts is even worse - so you have to be concious when and how to loose weight.

[@Flyhighsky6368]

Yes this is so true for me. I notice every single extra pound above my normal weight and it makes me run slower.

[@jondoc7525]

If it’s muscle maybe not , no one wants to look like a stick bug . If you just like running you better have abs or why

[@ZwaTheSillyGoose]

@@jondoc7525 I would rather be faster than look good! I'm slim but have no "abs" (six-pack) which is a genetic thing anyway. I'm really talking about excess belly- and side-fat (aka middle-aged spread!); I'm 65 and still gunning for a 20 min 5k, which I might get if only I could shift these last few pounds :)

[@nicksmith-chandler458]

The only thing that matters is not having elite bipedal contra lateral movement fall apart when all matches are burnt.

[@LATSRN]

I had a terrible long run yesterday 13.2 miles & half an hour longer than my last half marathon before lockdown. Weight gain & virtually no training until last September have made my runs much slower - I thought maybe I have been overdoing weights sessions? Maybe not after seeing this vid but can you tell me how much time I should drop strength training before marathon race please?

[@dapodix]

I factor in weight/strength training in the high volume period (winter/early spring) and some occasionally after but then focus 6-8 weeks of specialised training before the event/season where its just training for the race and tweaking fitness - no weights or strength training during this period.

[@danielsayre3385]

Hey, excellent advice.

[@Thewoxter]

Another key thing is to train with a dedicated group of closely matched elite athletes and or pacers.

[@TheCikpiah]

what is easy enough? should we just refer on our watch?

[@ElephantCages]

I'm not a pro runner, but I'm 44 and can reach 23mph. I can't wait till someone gives me a pro title, then Ill be able to run 24 mph.

[@zardoz7900]

Norwegian 4x4?

[@Meishach2112]

One thing elite athletes do that the rest of us don’t is being born an elite athlete.

[@JasonRosman-ku2jk]

Regardless of the running advice , those are some cool accents . Not sure where it’s from maybe New Zealand , I don’t know I’m just a yank from California .

[@CoachParry]

🤣🤣🤣 thank you, we’re proudly South African 🇿🇦

[@JasonRosman-ku2jk]

@@CoachParry that makes sense , whenever I can’t place the accent it always seems to be South African . You don’t sound like Elon Musk that’s all lol.

[@alimmia223]

So basically, amateur runs with 100% power..while pro runs with good technique, so they can run consistently, minimize pain and fatigue, and recover faster.