Track Session in the Nike DragonFly spikes, Next% and Endorphin Pro.. running FAST!

It's time to get back on track and I thought it would be fun to switch the shoes around during the session to see how they feel. Follow along to see how we get on!
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#gettingitdone #benparkes #trackworkout

[@BenParkes]

What is your favourite track session? I'll pick the best one for a video very soon!!

[@TheCreeberFamily]

Either a 400m session or pyramids 😁👍

[@TheCreeberFamily]

What's your favourite track session, Ben?

[@BjornOlsson_se]

Yasso 800s!

[@landyncb8751]

A ladder workout!!

[@TheFlipsie]

3-4 sets of alternating between 1600 @ tempo pace and 400 @ interval pace with 400 jogs between reps. I also really enjoyed the 1-2-3-4-5-4-3-2-1 pyramid from your 5k plan and by enjoyed I mean "almost died" lol

[@tempojournal]

Fantastic video, Ben! Not sure about that opening frame though 😉 DragonFlys look elite!

[@BenParkes]

Oh Wow, tempo journal! Love your work!! The Tan video was sooooo good!

[@clairel3730]

I love your enthusiasm ! 😀 I went to that track year's ago..... I saw the great Ed Moses storm around the 400 hurdles and also saw Seb Coe and a very young Steve Cram doing there stuff. I will run tomorrow with an extra spring in my step with this video in my head - thanks Ben 😃

[@pegasusairborne2978]

Effortless running just rocking out a 3.20km rep. This is why we all come here. Strong runner! Good luck with the re-gains back into training!

[@bencarpenter2133]

I used to train on that track with the Blackheath Harriers as a young boy, back in the mid-90s. Was really surreal seeing you film on it as literally nothing has changed in all that time. Thanks Ben, that put a smile on my face.

[@BenParkes]

Yes.. it really needs some investment now.. although wouldn't be surprised to see it knocked down and it turned into a housing development, as no one ever uses it as far as I can tell. So sad!

[@TheCreeberFamily]

Love this video Ben! Your videos have inspired me to start my own running vlogs 'Runs & Funs' 👍😁 From how a waterpark changed my life(!) To my goal of taking AN HOUR off my marathon PB 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️

[@dancreeber8381]

🏃🏃🏃

[@kimcreeber8847]

❤️❤️❤️

[@BenParkes]

Awesome, well done!! Will check it out tonight after dinner!

[@annvirco7308]

And there's me happy because I managed run half a mile without a walk break this week 😂

[@TheFlipsie]

The timing of this is crazy. I was JUST going to suggest a Saucony vs Nike comparison under your Decathlon shoe video! Love this format, so interesting

[@BenParkes]

Glad you like it.. will do a proper video like this soon.. as these weren't quite maxed out reps, just tried to run consistently on all of them. Enjoy it tough!

[@travisbooth78]

First run back after a couple of broken ribs. Took it easy but was so good to get out for a few kms

[@staceyc2457]

I LOVE your enthusiasm and positivity, really made me smile. “COME ONNNNNNNN” hahaha love it 🤣👌🏻💪🏻

[@katy4822]

Great session :) I'm moving to London next week and can't wait to check out the tracks and exciting new places to run!

[@BenParkes]

Welcome to London!

[@izzycarlin5206]

was looking forward to this video when i saw it on your strava! The dragon flys look amazing😍. This made me miss the track so much😭 - still not back on the track!!😫

[@louisdcruze3865]

I’ve just been in the Lake District and did some long run and really feeling it now so just taking it easy so I don’t get injured

[@marsme7511]

Nice to see you back here, Ben!

[@thiagomodena2929]

Hey Ben, great video as always and good to see you’re back doing sessions. Saw the interview you did for my local running group (Daventry Road Runner) and thought some of the advice on there will help me loads. Be great to see you at one of our park runs if I’m home from uni at the time.

[@BenParkes]

Will be doing a lot of Parkruns as soon as they are back!!

[@neilcameron5117]

Another excellent and informative Video, thanks Ben. It would be great to see more running shoe comparisons and reviews. I noted your thoughts about your Saucony Endorphins on Strava. I do appreciate that it is your view and we should make up our own minds on shoes, but your views do count particularly for distance running shoes and the experience you have with the various shoes you have

[@Beregond]

Great to see you back at it again. With none of my usual road races happening at the moment, I jumped into track racing this summer for the very first time. Did a 3000 and a 5000, and preparing for another 3k right now. Good luck with your training!

[@hectormoraga3780]

Track shoes are so amazing however to see that Vaporfly are almost same time.... It makes me want those shoes.... Cheers from 🇨🇱

[@TheFODRunner]

Can’t believe you got some dragonfly’s!! Fantastic video mate as always 👏

[@BenParkes]

Was lucky! Very lucky.. managed to log onto the website at the right time..

[@Npgilly1976]

Good review , wow I haven’t been there in years , was a fantastic track, and yes those next %’s are in a league of their own😊

[@TimGrose]

Nice session and "shoeoff"! Jealous you grabbed a pair of the Dragonflys. All sold out by the time I noticed. A spikeless version might be a nice "ZoomX" Streak shoe too as you sort of alluded to. Agree that, for me at least, the NEXT% still edges it over the Endorphin Pro but certainly the best non Nike carbon fibre shoe have tried and know a few who prefer the slightly firmer ride in the Pro. Was there an element you were a bit cautious on the first 1000 in them? The other times seemed more in line with what I might have expected.

[@BenParkes]

Maybe! It's always so hard to do a real speed test comparison, well impossible really... so much going on in your head when running reps. But saying that, the next% beat all the shoes in my last test my at least 8 seconds I think and that was the Carbon X from Hoka. It's hard when coming back from all the injury to know where my fitness is at for reps etc, but hopefully in a few months I'll have a better idea and can do some more testing like this, as it is good fun!

[@closmasmas9080]

Its crazy how thick the sole of the dragon fly spikes are

[@jkrunningproductions]

Cross Country started last week. Did a 8.6 mile long run at 7:00 pace! Hoping for sub 17 5k!

[@AlexM-hm2wb]

Well done

[@jkrunningproductions]

@@AlexM-hm2wb Thanks Alex runner!

[@jonflynn3936]

Another brilliant video. I think I might give this session a go, looks like good fun.

[@juancj692]

I need these shoes soooooo bad

[@gorantoljamo204]

Nice video! I have your singlet. and cut pb from 49 ich to 45:34 on 10 k first time I had it on. Only bad thing about the singlet is that I have just 1 and have to order more , 1 is too little =) Take care both of you

[@BenParkes]

Congratulations Göran! That is really good progress. Well done!

[@olliew2440]

Ben, I don't want to bore you with my training but since you asked I'm smashing it ever since buying the 80/20 running book in your Amazon list. Just bought some Carbon Xs for my fast runs as well. I'm training for a 21 min 5K, which considering it was 34 mins at the start of lockdown, I'm delighted with. You're back catalogue of videos have been binge watched and I am now spending too much a week on Alpro Chocolate Milk (how bad is that for you by the way?). Smashed the Welsh Three Peaks the other week, ran a Half too (which you Kudosed me on Strava for!) for the first time. I'm a teacher and going back to school next week so not sure how I'm going to sustain this daily training but here's hoping!

[@olliew2440]

Adding to this hours later but it'd be well interesting as a mini-series to watch you coach an intermediate runner to PBs or big events.

[@Dan-cz5sj]

I coach at crystal Palace and we sincerely hope for upgrades to a great number of our facilities 😅

[@aaroiseverything]

wow no one else on the track!!!

[@BenParkes]

Makes filming nice and easy.. but still, very sad!

[@henrichaudoir9434]

awesome vid Ben super fun!! You said that you have new singlets in stock, what's the differences with the old one? Thanks!

[@kyleerasmus5877]

Also Ben, my new PB i got for 5km last weekend is 21:28, been training for 5 weeks now, just an average runner haha...20mins is the future goal, cant wait to set those Parkrun PBs in when they open

[@BenParkes]

21:28 is not an average runner Kyle. Well done to you, that's amazing! All the best with your sub 20 goal.. you can get there!!

[@elrodjenkins]

Can’t wait to see you do some long road runs on the Endorphins. I’ve done a 11 mile run on them so far. Not to bad. Although, I expected more. So far, better then my burnt out freedom 2’s.

[@braylonreier990]

I tore three ligaments two months ago and was able to run in my first meet today

[@AmritpalGhatora]

Really cool video! Always makes me laugh! How do you size for spikes (never worn a pair), do you go for the same size as the other shoes?

[@BenParkes]

Amritpal Ghatora got the 1/2 a size smaller than my next% and all other shoes in the rotation. Peg turbo 2’s are 1/2 a size smaller for me also. Had a feeling and luckily got it right! Not sure if that’s a general rule, but worked for me here. Hope you’re well Amrit!

[@TimGrose]

Would add it partly depends on whether you want to wear socks and how thick they are. By the nature of spikes they are designed to fit very snug all round even without socks. Also as you aren't in them very long then you don't necessarily need as much room for feet to swell as in road shoes. That said I tend to go for the same size in all Nike shoes but I am a UK 13 so do not get the option of half sizes.

[@angusthomas4876]

Yes good sess but the spikes will always be faster on a track Cause they were built for use on the track.

[@kevexclusive327]

Ok

[@na-dk9vm]

I'm buying my first spikes. Never had spikes before. On the tracks, what's the MINIMUM speed per mile I should be doing on the tracks so that they don't feel strange on my feet??

[@gokiwi2642]

Excellent video Ben, what’s Sarah’s channel to see the 10k time trial? Thanks Ben & Sarah

[@BenParkes]

If you just search for sarah place it will come up. Think the video will be uploaded on Thursday this week!

[@kyleerasmus5877]

Stoked to see how the Next% works :D

[@eoincasey5461]

Is there really a 10 sec difference between the Pro and Next% over 1km? The other rep times were much closer.

[@BenParkes]

That's what I timed.. but well aware it's pretty impossible to any sort of fair test like this! The last video I did like this the next% was about 8 seconds faster than the Carbon X and I find the Carbon X and Endrophin Pro pretty similar in the runs I've done so far.

[@alfredcorrigan5801]

is anyone allowed to train at the crystal palace stadium?

[@BenParkes]

Yes.. it's not open all day, you have to look at the timetable.. but we just turned up and paid about £4.50 to get on!

[@user-cb2zd9cr5w]

How is the level of cushioning in the dragonfly's compared to the endorphin pro? Do the dragonfly's feel less, same, or more cushioned than the endorphin pros? thanks!

[@phylosophdotcom]

Did you wear 2 pairs of socks with Endorphin Pro? Is the Crystal Palace track open? I know my Southwark one is still closed.

[@chandrashekarmanila]

Fentastic...

[@simonhodgson4941]

Hi Ben, I have just discovered I have got a hernia near my groin. It's not causing me too much grief and is quite soft but needs sorting. I was not going to run for two weeks and see if that helps. How long did you have yours and was you still running full time? The doctor is going to refer me for surgery for a mesh?? Any info appreciated, cheers

[@BenParkes]

Simon Hodgson every hernia is different, so can’t compare to mine and what I was doing really. But on the way of my surgery another patient had theirs for 20 years, with no pain, and another for 6 weeks, with lots of pain. But I trained as normal with mine, although really it was a potential ticking time bomb... and wanted to get it fixed so I could live life without the worry. I didn’t want a mesh repair, but had to go abroad for the surgery as could get that in the uk. All the best with your journey through it!

[@simonhodgson4941]

@@BenParkes thanks for the reply. Very true in what you say, I have opted for a repair as I don't want to think about it. Think I'm more annoyed as I have always considered myself quite strong but these things happen I guess. Thanks anyway👍

[@jamesshelley6478]

Hi Ben what running vest would u recommend the holds enough water like your Solomon one but not as expensive 😂thanks

[@Coops1805]

What a shame no one is using it ? (The stadium) Is this the norm? Surely in London this would be regularly used

[@timparkes4718]

Hey we’ve got the same last name and spelled the same way too. Lol not many spell it that way

[@petervanelsacker4627]

What size is your dragonfly compared to the vaporfly next? Same size or smaller?

[@gussiboy6663]

anybody know what size i should order the dragonfly? My next% is a size 8,0 US and i will be wearing socks with both

[@markscott9760]

Am looking at getting some Endophin pros but I have slightly wide feet. Do they come in wide sizes?

[@halnorwood6978]

Is the Palace track back open to the public now Ben?

[@BenParkes]

Yes.. open to the public. We paid about £4.50 to use the track!

[@innesfullerton1013]

I think you mean 5000m not 5k ? A road 5k would be fun in those

[@BenParkes]

Yes.. sorry! Minor error there! Good spot. :-)

[@pkblade]

It’s a pity they’ve had to reduce shoe stack height restriction to 25mm for track events over 800m otherwise if they could the DragonFlys would’ve had thicker ZoomX

[@neon-3467]

If distance builds endurance, then speed is a byproduct of distance over time. So inversely speed should correlate to endurance, as long as it's progressive. Theoretically, if a runner was to run same mileage but broken up into faster intervals, then the runner would be faster than a runner who trains using one metric. However, how long can a runner stay consistent on a high volume and high intensity program? Assuming said runner takes nutrition and recovery seriously. Now the question is... How mentally strong is the runner? In conclusion, a well balanced training plan that hits high enough volume would sustain and create a more efficient aerobic system. With the essential addition of speed training to push the physiological barriers of the body during top end performances. I believe the perfect plan would look something like this. Monday, Wednesday, Friday: (Vo2, hills, and racepace) Tuesday, Thursday: (tempo/threshold) Saturday: Long run @75% effort (15% of weekly volume)

[@FURKING_AMAZING]

Crikey, so a 6 day week would be - Monday Vo2, Tuesday Tempo, Weds Hills, Thurs Tempo, Friday racepace, Sat Long run easy. Couple queries with this - By Thursday most people would be toast and unable to hit tempo, let along race pace on Friday no? Also 15% long run could be quite short time wise - so what would the weekly volume be? Wouldn't doing the long run by time, say 80-90mins be better?

[@soccergalsara]

That's intense tbh. I do one work out and one long run and have progressed v quixkly by jumping mileage from 45 to 50-65. I dont go for intensity due to bad knees

[@vijaykumalta369]

Hey brother can you tell me how to increase leg speed.My 400m all out is 66sec .I have no leg speed I want my speed around 55sec please help

[@Joe-mans]

Never clicked on a video so fast

[@BenParkes]

Enjoy Joe!!

[@user-ts7mx1qu8q]

My favourite track session is a pyramid session starting at 200 going up to 1200k and back down all in 200m increments

[@soccergalsara]

Next % what as there's diff ones?

[@garybriggs5094]

I ran everyday in lockdown and loved it. Since returning to work I haven’t run at all. Help :(

[@AMANI_I_3I_6969]

Hey Ben what is your cap model?

[@BenParkes]

All the details are here! benparkes.com/collections/hats-and-wraps/products/proelite-hat Thank you!

[@AlvarWahle]

It hurt watching you run the 200s with only one arm

[@r_unner_G]

Are the Dragonflies true to size or 1/2 size up (or down)?

[@jamesshelley6478]

Need some advice Ben, I am an overpronator and brought some brookes but ever since Iv had pain in my hamstring yet when I go back to my neutral nikes I don't get the pain. Any advice would help thanks

[@BenParkes]

If you have a shoe that works, then stick with it! Or if you're really wanting to switch then get into a store (covid permitting) and try a few pairs on, after they've analysed your form. All the best with your running!

[@jamesshelley6478]

Ben Parkes Thankyou. I was just worried as my ankles roll in the nikes but I have no pain with them, yet with the shoes that help my ankles stay still I get pain in my hamstring

[@lukefennell4944]

Hi Ben massive fan just wondering if you have any tips or tricks on how to breathe while running so that your lungs do not burn thanks Luke

[@BenParkes]

Hey Luke.. it's one of those questions that I get asked a lot and all I can say is I just breathe, it's not something I've ever thought about in my own running. Running fast does hurt and I just try and manage that with mind tricks, to stop thinking about it. Sorry that's not much help to you.. but all the best with your running!

[@Lina_al_j]

what i learnt recently was that you're supposed to breathe from the diaphragm ... I bet there are some exercises available online too. I never really thought about it tho - I started track when I was little, so it comes naturally. I tend to have a breathing rhythm while running and listening to that takes my mind off all the pain. all any of my coaches ever said about breathing was yell at me "relax, relax, no panic breathing, relax your shoulders" while I was doing the fast reps and getting tired ;) hope that's any use

[@sabrinalevesque3408]

Copacabana or something like that the Brasil region you couldn't find the name :)

[@BenParkes]

You clearly know more than me!!

[@rosalescubs]

Do you recommend getting track shoes for speed workouts on the track? I’ve been debating on getting a pair I was curious what’s the benefits of using track shoes over regular running shoes.

[@BenParkes]

I got these spikes as they are meant to be much kinder on your calves and Achilles than most other spikes.. given the foam. So they make sense to use. But most spikes are pretty harsh to run in and you have to be pretty strong (like pro athletes are) to get the most out of them.. with the chance of injury high. So yes it can be a good idea for some people to use them for sure.. but not everyone. Good for speed, grip, getting good feedback from the shoes through your body with how you're running.. encourage you to run with good form etc.. Hope that helps!

[@rosalescubs]

Ben Parkes thank you for replying. Love your videos

[@TimGrose]

@@rosalescubs Think it also depends what you mean by "speed" and also volume. For me anything slower than 1500/mile pace and would tend to wear road racing shoes. As Ben demonstrated you can go faster in spikes but I suspect he might not have wanted to do that entire session in spikes even with these new Dragonfly ones. Be very wary of sore legs and Achilles after too much time in spikes even if you are used to them. Even pro athletes will tend to wear road racing shoes for track sessions with longish reps.

[@Lina_al_j]

true - spikes put extra strain on your calfs and achilles. it does depend on the distance and speed you're running and your running technique. i've recently seen some people using spikes while heel striking. thats where the whole point of spikes is gone. also make sure to get the correct ones - long or mid distance spikes usually have some heel as we tend to land midfoot or forefoot and are not as aggressive, while shorter distance spikes have a completely plastic heel, which makes the effects of heel striking even worse - but none were made to give you support in case you're a heel striker. if you got a coach, maybe ask them for advice too (when I was getting my first ones as a kid, the coach told us when to get them and what type, so that made it easier).

[@user-ts7mx1qu8q]

How did you manage to get hold of those magical spikes!

[@michaelmcginley7930]

Where did Sarah get the vest

[@STWTHEBIGMAN]

Ben, what's that song around 5mins Mark on your video!!

[@BenParkes]

kzbin.info/www/bejne/q6K9kpmKq66cpJI this one?

[@Purespeed941]

Copacabana Ben hahaha

[@FURKING_AMAZING]

Coco, coco banaaaana.

[@rosalescubs]

Also have you bought the Pegasus 37?

[@BenParkes]

I have.. but for some reason they haven't really made it into the rotation. I sometimes take them out, but find them pretty dead.. and just prefer the NB 1080 and Asics Novablast, so they are the pairs I always go for on easier runs!

[@justinmayes5455]

What shorts are these? Links???

[@user-ow2jv4og3o]

👍👍

[@user-eo7di6ho1b]

Brother I am from India e. now i run.. only. 25k withtout stopping now i am 14year .old brother please tell how can I ran 50k without stopping

[@TheDrMash33]

Copa Cabana. Hehe..

[@Ballacks101]

Risky opening shot with the short shorts!!!

[@patrickdonoghue4714]

Wow! A Brit that actually says Nike the correct way😃

[@creative7530]

First

[@BenParkes]

Quick as the shoes are Gary!

[@creative7530]

@@BenParkes ha ha 😂

[@northernninjarunner5506]

As a Vegan how can use Nike products which are not an ethical company, and have child labour/ lots of reports of abuse of staff?