10 simple tips to RUN MORE and race FASTER

[@georgea3935]

Thanks Ben, ran my first Half marathon yesterday in Leeds. 2:00:02, I was 2 seconds off my goal but I'll take that as a win. Thanks for all the videos, you're always an inspiration!

[@BenIsRunning]

I missed my goal for 10k by a second earlier in the year so I know how that feels! You’ll get it next time for sure, congratulations

[@malexejev]

that's not a win though )

[@myrundays9805]

It’s so nice to hear that something as straightforward as running more will help more because I’ve been hearing more about doing effortful runnings

[@BenIsRunning]

I certainly think it’s very underated and people thing they need these super fast sessions when in reality they are only beneficial if you have a good base to build on /)

[@kellymax020]

Great video Ben, slowing down and increasing volume has done wonders for my 5k time!

[@BenIsRunning]

Glad to hear it! Hope your training continues to go well

[@bigadventuresonaveragetale1563]

Totally agree with running more making the biggest difference. I am limited by time (work and young family) so end up having to sacrifice sleep and recovery to run more.... it is a delicate balance on how much sleep to sacrifice to run more. This training cycle I decided to fall over celebrating some Strava crowns and crack my head open. It made a good training video but meant I had to sleep not run through some key training sessions. Thanks for the tips - will use as many of them as I can!

[@adeezaff9502]

thanks to you, i ran 44minute 10km

[@BenIsRunning]

Great job! Love to hear it

[@romanbrcar6640]

Hi Ben ... yes, super shoes should be used in training. for one the give you more protection for the other we need to get used to them.

[@Mikmp]

Thanks Ben! Wonderful channel and content, I have learned so much from you, thanks!!

[@flovlist63]

I just came back from a injury and started doing some tempo's every now and then (the only thing that doesn't hurt is running fast, running slow is still not going well) Glad I got a 5km PB at the parkrun last week with a 15:50 so really happy with that, for me it really helps to keep my condition in great shape with cycling and doing tempo's with running to keep the legs used to the speed. This combination works great for me. Always enjoy your videos!

[@BenIsRunning]

That’s interesting to hear! Many ways to skin a cat

[@Noxxid]

Iv started using retired vapour flys as traing shoe. I thought I was the only one 😂. Glad to hear this dude.

[@BenIsRunning]

Get full use out of them i say! As long as you don’t run every single run in them I think they are a great training shoe

[@oatmeal4life441]

One of the best recovery videos I've seen thanks!

[@craigtsmith6957]

Following your suggestion i started using my Alpha Flys for training. Its made a massive difference - more efficient; more enjoyable and reduced DOMs🙏

[@BenIsRunning]

Good to hear. As long as you don’t run in them every single time you head out the door for a run I think it’s only a good thing. Have you been able to increase your volume as a result out of interest?

[@jasonharding3886]

Very informative for me as a new runner, ran my 3rd parkrun saturday, somehow signed myself up for a 10k Sunday coming 😂

[@BenIsRunning]

Sounds like you’ve caught the buzz

[@jasonharding3886]

Yeah certainly seems that way, just getting those long runs in and getting my times down. Think I may also attempt a 1/2 marathon this year!

[@kingy1204]

another superb video mate. Met you briefly at Felixstowe parkrun and seems your running career has 🚀. Well deserved. Hopefully catch you soon at an Essex/Suffolk race 🤝

[@BenIsRunning]

Thanks matey! Catch you soon

[@FilipLatochaRunning]

I used to train 95% of the time in "super shoes" in 2019. The only issue was trying to keep a slower pace for recovery, because the additional rebound from the carbon plate/ZoomX-style foams. Then again, if you're able to keep that lower heart rate while running faster in a super shoe, it's a win-win scenario.

[@adam_wetton]

Great video Ben. I often find lots of these types of videos are very similar but was good to see you mention about other things such as the post race fueling and compression that I don't see too many people talk about. Keep up the great work

[@BenIsRunning]

Thanks for the feedback! Appreciate the support

[@traildawg4242]

Great information, Ben! Appreciate your vlogs !

[@BenIsRunning]

Thank you michael, appreciate your support

[@Kinaanath]

Great tips, I'm also trying to increase the mileage without getting injured

[@BenIsRunning]

Gradually build that pyramid

[@DeeJay_78]

Thanks for all the vids Ben! Real nice of you doing them, sound advice! Hoping you smash your marathon this year. Becoming something of a running hero for me …. oh and that tash man ☺️☺️☺️☺️☺️. RESPECT!

[@BenIsRunning]

Thanks buddy! Appreciate the support

[@wildartz5172]

Brilliant video Ben, been struggling with a hamstring injury recently and this had really helped!

[@BenIsRunning]

Best of luck with the return to running :)

[@noel8552]

Thank you Ben, love to see it 🙏

[@BenIsRunning]

And thanks you Noel for the continued support

[@peterkisidaj9329]

Hi Ben, I'm your fan from Slovakia, really great tips for quicker recovery! Very useful and interesting. I like your channel, views you share with us. I spent this year for a coach, and love it, my trainings are much smarter, better combined easy and recovery runs with intervals, harder sessions, fartleks and long runs. Coach can really help to structure training block. I'm just in some tactic recovery mode before my half race this Sunday :) Looking forward to racing half in a few days :) All the Best.

[@BenIsRunning]

Best of luck this weekend!!! Hope it all goes well :)

[@peterkisidaj9329]

@@BenIsRunning thanks Ben! yeah, all for PB :), currently 1:25:05, 3:59/K avg pace, want at least 3:58/K, ideally 3:55-3:56/K :), but have dilemma what shoes to take. Alphaflys or Next% 2. Love both of them.

[@BrendonBressan]

Thanks for the content man! 🙌🏻🙏🏻

[@timeonfeet]

Great to hear your thoughts on this Ben. I was surprised to find that running some easy, big mileage weeks helped me improve my 5k time. I'm sure specific speed work would help it more but even the easy miles has made a difference

[@BenIsRunning]

I’d go as far to say for me an increase in milage has been as beneficial if not more when compared to speed work. Obviously there becomes a point that without speed work you will stagnate a little

[@finneas_0710]

thank u so so much, Ben! absolutely informative and inspiring❤️❤️

[@donovanmifsud8664]

Yes only running will only risk injury , have to incorporate strength and other crosstraining activities to build endurance ,and of course sleep and rest 😊🙏,keep it up

[@BenIsRunning]

Thank you mifsud

[@maxaandesson]

I have always been more “nervous” about increasing times I run per week over weekly mileage! Thank you for the tips!

[@BenIsRunning]

If your concerned, I’d recommend adding an extra run per week but maintain the same milage as when you were running one less. When you feel you’ve got used to the new stimulus of more runs, then increase your overall weekly volume gradually :)

[@maxaandesson]

@@BenIsRunning Thanks, will try that!

[@yYp4rtybo1Xx]

Hi Ben, thanks to your tips I trained smarter and managed to pull off a sub 20 min 5k yesterday ;)

[@masonperry538]

Stellar as always Ben! 🙌

[@BenIsRunning]

Thanks mason

[@Ian-oi2pe]

100% use my 'supershoe' in training (NB Fuel Cell RC Elite V2) Not all of the time, but certainly when needing that protection on a long run. It also keeps you in tune with the shoe for when race day arrives.

[@microwave0152]

Some good tips Ben, what about the importance of strengthening and conditioning? More depth into your foam rolling routine ect? I know you did a strength vid 6 months ago, can we get an update or in depth routine on stretching ect?

[@BenIsRunning]

Yes I focused this more on my recovery technique but will do a strength routine video soon! Thanks for the feedback

[@simonaxelsson7047]

Great tips👍Thanks

[@BenIsRunning]

You’re welcome Simon

[@lucarello8039]

Beautiful video. It's impressive your time racing progression in 2 years. I'm trying to build up my weekly kilometers at around 100 (now i'm at 75/80). Trying a 35min 10k race but very difficult..It's a lot of time that i'm stuck in 36min. Greetings from Italy :)

[@BenIsRunning]

Increasing your mileage over the next few months could really help you find that extra time. Best of luck 🤞🏻

[@lucarello8039]

@@BenIsRunning thank you! Good luck to you too! 😊🏃‍♂️🔥

[@fabsterun]

Oh man I missed first .. oh noes didn't get a notification 😕 😢... Here's my tip to run faster. "Move your legs faster and more powerful "

[@BenIsRunning]

Fast legs helps!!🥈

[@dianadesilva4877]

I'm new to your Channel. Thanks for these great tips!

[@paulcain1285]

Thanks Ben, agree on using super shoes 👟 for harder training sessions. I think it helps recovery, with discounts Alphafly’s / Vapourfly’s can be purchased cheaper or retire race days ones early and keep using for training. They do last better then people think. I know club friends who shy away from any plated shoes for training, but I’ve not experienced any injuries or issues from plated training. Recovering from COVID and still experiencing muscle fatigue which is preventing me from racing\harder sessions but I’m keeping up easy miles until it passes. Considering I was only Ill a few days, I can feel the difference to my fitness pre\post covid. Great advice as always 👍🏃🏻‍♂️

[@deanevans3968]

Great video Ben. So much to unpack. I'm following some of these and not others haha. I've started foam rolling once every 3 days and I'm seeing the benefits. Wish I could get more sleep though. I've ordered my first bix tube to try. Should be here by Wednesday. Can't wait to test them. I love compression clothing and as for super shoes I'd rather two pairs of non-carbon plated shoes for the same price

[@BenIsRunning]

Thanks for the feedback. You have to do what works best for you at the end of the day :) good luck with your training

[@deanevans3968]

@@BenIsRunning thanks! Good luck In Copenhagen!

[@nokrome]

Mostly great tips! I would personally add investing in a massage gun. It complements foam rolling and has really has helped me recover faster.

[@jessejordan8116]

Great information. Subbed.

[@BenIsRunning]

Thanks Jesse

[@jobanski]

I like the “Kenyan shuffle”. I really need to make my easy runs easier. Sleep is my issue.

[@michealblackgoldcoasteryou3117]

Great information ☺️

[@BenIsRunning]

Thanks Mike

[@trailrunningphil]

That’s actually a nice Vaga hat. Not sure about most of them but yeah, like that one!

[@BenIsRunning]

Nice little backhanded compliment 😂 BENISRUNNING15 gets ya 15% off, even the ‘not sure’ ones

[@trailrunningphil]

@@BenIsRunning No I just don't like many of them mate. Maybe its the colour way on that one? :)

[@ChrisColwillYT]

Thanks for the tips Ben, another great video! Would you be able to do a video on how you’d approach starting to run again after an injury? I broke my foot just over 4 weeks ago and I’m planning on starting to run again in the next few weeks.

[@dolphins19671]

Thanks for posting 👍🏻

[@BenIsRunning]

Thanks for commenting

[@kophotography895]

Great Info Vid again Ben, love the content. Loved the Asics video....Trying to get on Pre Order. I have a question about building strength in Outer Hips, Hip Flexors & getting more bounce with each stride. I did an 16 miler yesterday and I am feeling it today... So looking for strength training to help and I want to increase stride length. Perhaps a video might be the answer. Many thanks

[@BenIsRunning]

I do circuit training with mainly body weight exercises. 6 exercises per session; 1mins on, 30 sec recovery. Vlad ixel has some great videos that I take most of my routines from

[@adeezaff9502]

ayyyyyy new vid

[@BenIsRunning]

Let’s goo

[@christosbourkoulas5538]

Hey Ben great video. Which compression leggings would you recommend? Thanks

[@Krypto84]

Seems wild to have a shoe *only* for races. I'm only doing about 30-40 miles per week but my rotation consists of 4 different shoes: Hoka Arahi 5: these are on their way out, but still have 100 miles or so in them, I use them for slightly faster, maybe tempo runs. Brooks Adrenaline 22: I use these on my recovery runs and easier runs. Hoka Carbon X2: I use these very rarely, maybe for interval sessions, and I plan to use them on longer runs on tarmac - the first longer run will be on the Edinburgh half in 2 weeks. Saucony Peregrine 12: usually my long runs are in the hills forests and trails, that's what these are for. I also have Altra Lone Peak 5s, I've walked in them to get used to flat shoes, plan to introduce them on some shorter trail runs.

[@jeremyringma]

Ok so I have a question about low heart rate training. I have enough free time to run 4 times a week and each time I go out I have 1-1.5hrs of "time on feet". What I'm saying the amount of time I have is fixed and I don't actually have the option because of lifestyle to run slowly so that your body can handle more time on feet per week, I've basically got 5-6 hours to play with. That's it. Should I really just be doing a single speed work session per week to stay in the 80/20 zone? Do I not get the same basal aerobic benefit from an hour at 160-170bpm as an hour at 130-140? I'm not running every day and my body has plenty of time to recover so why not run faster and get some lactic threshold work in at the same time? Would a more sensible program not be 2 easy runs, 1 threshold run and 1 interval session and therefore be a 50/50split? A lot of running advice seems based around the assumption that everyone has the time to build more mileage, where as is think the opposite is true, most recreational runners have a fixed time budget and they are trying to maximize their returns on the time they have.

[@81chrisling]

Thanks Ben, all good tips. Super shoes for training too yes on the intense sessions, I just try to buy them in a good sale rather than when I need to replace them. Electrolytes keep meaning to do those and also foam roll. Lastly i often like to get a run done first thing in the morning but I tend to fast which means not eating until about midday. You heard of any research around running and fasting?

[@victorisrunning]

Thanks for all the tips. Very straightforward. I will focus on recovery as my goal is to increase the volume from 50mi/week currently to 70-80mi/week in the next 20 weeks. I will stick to the 10% rule but will try out your recommendation to split the mileage and the kenyan shuffle between the hard sessions One question: do you do cut back weeks every 4 weeks or so? It is one of the recovery methods I use but you didn’t mention it

[@BenIsRunning]

Usually every 3 if I feel the body needs time to absorb the training. When I reached peak milage of 160 I tried to maintain this for 6 weeks before starting the marathon taper

[@mattmckee6145]

Definitely recommend an Epsom salt bath at the end of a hard weeks training. Lots of magnesium and legs feel lighter the next day for sure 👍

[@Red-gy9gx]

Hey so what time do you go to bed, am thinking sleeping from 12am to 8am is 8hrs but, 10am -6am is also 8hrs, i wonder if the time frame you sleep is important in recovery 🧐🤔💤. Also increasing your mileage to 100 a week to you have Training plans to get you up to 100 miles

[@JRJapaneserunnerinUK]

I guess active recovery is also good (bike/swimming/etc)

[@BenIsRunning]

Yes cross training is great for increasing training volume but minimising impact related fatigue:)

[@tedland3016]

On reflection Ben is there anything from your Run camp which you've now adopted? will have to invest in some leggings. thanks

[@BenIsRunning]

One of the main things has actually been my race mindset. Staying in the moment and not allowing your brain to drift into thinking of the pain that’s to come really helps me push on throughout the whole race. The Kenyan shuffle is also something I got from it :)

[@chrisruns4255]

Great video, Ben. I definitely found that the more easy mileage I include each week, the faster I am in my workouts and races. Since London 2021 I've had pretty consistent achilles problems so swapped out a lot of running for cycling (mainly Zwift over winter). I then ran a PB in Machester this year, so I feel you can swap out quite a lot of the easy running without too much of a performace hit. Do you do much cross training?

[@BenIsRunning]

All about building that base to then build your speed work on. The bigger the base I find the higher I can build the pyramid if you like :) I personally don’t unless I feel any niggles/injury other than my strength work that is

[@chrisruns4255]

@@BenIsRunning I like the pyramid analogy. I may have to steal that :)

[@SiHodgy]

What pace do you run the majority of your miles at? Or do you stick to zone 2 aerobic base?

[@BenIsRunning]

Yes majority of my runs at 4:35-4:45/km pace which is a good 1 min slower than my marathon pace :) I mainly run to feel though. Hr around 125-140 if that helps. You can check out all my training on strava

[@Изучениеусского]

your cooking looks on point, ngl :) might have to go make myself some eggs now

[@BenIsRunning]

Can't beat eggs...well you can if you like them scrambled.

[@Red-gy9gx]

Link to your foam roller and a tutorial on how use it

[@chadrivoli3732]

What is your opinion on speed sessions while training for ultras? I used to do two speed sessions a week but am not doing back to back long runs on Fri/Sat to train for 50k+ distances. I still do one speed session a week but I only run 5 days a week now due to the two long runs. Any thoughts? I’m already doing every tip you gave in the video. :)

[@BenIsRunning]

I personally would suggest continuing them but focusing at longer efforts for reps eg 10x 1.5k or 5x 3km or 3x 5km will be highly beneficial. Would say the longer runs probably are more important but everyone adapts differently to different stimuli so if recommended sticking to what’s working for you. For example I’m more milage focused and do relatively slower sessions than some of my club mates who prefer less miles but much harder sessions

[@chadrivoli3732]

@@BenIsRunning great advice. I’ll definitely incorporate the longer efforts. Did 5 miles at tempo pace today but also want to keep the anaerobic work as well. Not enough days in the week. :). Best of luck.

[@jimmylin9859]

1. Sleep 2.electrolytes 3. Food 4.CBD product Foam roll Good shoes compression shorts Reduce intensity

[@bobminor1141]

I'm curious though. I have been running 21:30 for 5k for about a year. My heart rate during the run would be aerobic for about 8-10 minutes, then go into zone 1. Watching videos, it seems my training was a bit too intense though I never really felt uncomfortable. A slight injury in December and I've started doing runs at lower heart rates. I can still do the same time for the 5k but now my heart rate goes into zone 1 much earlier, after about 4 minutes. Should this be expected? Anything to be concerned about?

[@Leeroy49]

A recent study shoed that carbon plated shoes increase your pace by 0,6-2,8(Nike)% in reality. I think the faster regeneration is a bigger plus (except you're an elite and make a living off of it).

[@BenIsRunning]

Yes it’s certainly different for everyone. I’m not an elite though bro, not yet 😂

[@bra55o]

Any shoes you can recommend for someone who's stepping up from 10ks to first half and full marathons.basically for training and race day.

[@BenIsRunning]

I’d recommend the saucony endorphin speed! That’s by far the best trainer/races I’ve tried this year. The puma deviate nitro is also a good optiojn

[@bra55o]

@@BenIsRunning your a legend.congrats on the channel.been here since 300 subs and the content just gets better and more helpful to me the average runner.

[@jamesdrury6627]

@@bra55o I agree with the Endorphin Speed 2 recommendation. Great comfy daily trainer but light and fast for race day too 👍

[@bra55o]

@@jamesdrury6627 thanks mate,I've just bought some.looking forward to sunday long run to try them out.

[@Stevenc1984]

Do you have any shoe buying tips to lower the cost of high millage running?

[@BenIsRunning]

Look for the previous versions of shoes you like for example a Pegasus 38 are now on sale as the new version has come out :) good value shoes I’d recommend at the moment are the puma velocity nitro 2 or the saucony ride 15

[@Stevenc1984]

@@BenIsRunning Cheers Ben, I have a few in reserve right now, but I'm constantly looking for the best deals. The Velocity Nitro v1 for £36 from ASOS & Zoom Fly Flyknit from Nike for £54 are my best so far 😄

[@haggisxyzzy]

Do you do any cycling, cross training or is it all running ?

[@BenIsRunning]

All running for me and 2 30min strength and conditioning sessions in the gym

[@markcameron3]

You were promoting Coros the other week, why did you switch to recommending Polar?

[@BenIsRunning]

Coros is my go to for racing but prefer the sleep and other features on the polar :)

[@geoffwalker11]

How do you have enough time to do 100 miles a week & fit in sleep? With a 40-50 hour work week I struggle to get the miles in.

[@BenIsRunning]

I’m in a fortunate position that I’ve been able to give up my day job to solely focus on my training. That being said if you watch this messy happy video on training like an elite finding time before work and during lunch breaks seems an option but takes some serious dedication

[@geoffwalker11]

@@BenIsRunning ahhh makes sense, good for you well done on your success mate! I cycle to and from work 20k each way. I could replace a couple of those a week with an easy run instead I suppose. Cheers

[@BenIsRunning]

@@geoffwalker11 thanks Geoff! Cycling to work is a great way to increase your overall training volume so can only admire that. Running more in unfortunately isn’t feasible for everyone and I understand that. All the best with your training

[@MichaelLoweAttorney]

AlphaFly for all speed days and long runs.

[@BenIsRunning]

For me the majority yes apart from shorter track reps where I prefer the streakfly

[@MichaelLoweAttorney]

@@BenIsRunning that makes sense. I never use a track. I use a stryd pod which makes things pretty precise. It’s also nice to only need 2 pairs of shoes. Thank you for your channel. It’s nice to see someone who is making real progress.

[@laurencharltonn]

Thanks for these! Would you say that x-training to replace the extra “easy” miles is the same or not? Also, do you use ice or heat at all?

[@seancearnaigh]

For a man of your skill, you should also invest in a set of compression boots. Yes they are an expensive investment but I find them a huge help in my recovery. Also, a good massage once every fortnight also helps get rid of those small niggles which potentially can become bigger issues.

[@VistahEdit]

slow is the new fast

[@BenIsRunning]

Agreed. Lot and lots of slow and sprinkle of fast

[@dom_leary]

Wow I am foam rolling way too much. I roll before and after every single run.

[@danielhopwood2170]

What’s the sauce for your poached eggs? The important question

[@BenIsRunning]

Mix it up between ketchup, brown sauce and buffalo

[@adeezaff9502]

not to late to claim 3rd

[@BenIsRunning]

All yours 🥉

[@Bulldogrunner]

You ever had an ice bath Ben?

[@BenIsRunning]

I have! I can’t hack them personally, much prefer a warm one

[@davidafonso5948]

On cloud are terrible super heavy shoes...

[@alb.1911]

This mean that they will train your legs better 🧠😉

[@lesleyleeson1678]

2nd

[@BenIsRunning]

🥈

[@randomthings2200]

Compression leggings will pool the blood in the feet if they don't cover the foot.

[@BenIsRunning]

Never caused me any issues

[@randomthings2200]

@@BenIsRunning Have a read about Johnny melllor missing the Olympics over this.Its a fact and will have no benefit unless it covers the feet & is graduated compression.

[@9freesolo]

Foam rolling as well as compression tights show no scientific evidence of having a positive effect on recovery, that's fact.

[@BenIsRunning]

I highly doubt that😂

[@andrukthegreat]

You need to check your watch in the morning to know how much you slept?! wtf?! You kids are too dependent on tech , that is why young athletes don t have longevity!! Live by your feel , listen to your body not your watch and you ll be the best form

[@BenIsRunning]

Ok gdad x

[@jamesgelsthorpe8616]

First 😅

[@BenIsRunning]

Yes James 👏🏻 🥇

[@jamesgelsthorpe8616]

@@BenIsRunning good tips as someone who keeps getting injured really need to adopt the 10% rule

[@stevenicholls7863]

Sorry Ben I'm going to unsubscribe. There is nothing but advertising from you I understand you do all this for a living but it's getting too much

[@Cremedelacreme90]

Are you trying to tell me you didn't go straight on and order some of that CBD cream to rub on your legs after a run? 👀😂

[@BenIsRunning]

Thanks for your time Steve and I understand where your coming from. I must stress that I only promote products that I personally get on well with and I that can bring value to my followers. You’d also be right in saying, without paid promotions I simply wouldn’t be able to make videos at all. All the best mate, sorry to see you go 👊🏻

[@rossbailey5065]

I think this is harsh, it’s not intrusive advertising or products for the sake of it. Just recommending products he uses, I don’t mind it at all and really enjoyed this video.

[@stevenicholls7863]

@@rossbailey5065 you are entitled to your opinion as am I

[@finneas_0710]

@@BenIsRunning what believe is that all these products are quite reasonable, and I don’t really mind for this! always support u, Ben💪🥳❤️