How To Run Longer Without Getting Tired

[@Skjoldborg8]

A lot of what you are saying is something I’m both dealing with now and in general. Appreciate your encouragement a lot mate 🙏

[@sarahmcconkie5038]

Out and back runs are useful for me because once I make it to the halfway point, choosing to cut my run short isn’t an option. Haha.

[@zakkkkkkkkkkkkkk]

Exactly the same for me

[@chrisvanbuggenum871]

100% and it always feels better on the way back. I do this all the time.

[@YeeZyMrWest]

Out n backs exist? Not an urban myth? Huh. Look into em I will

[@DanielKendall2010]

Also if I’m feeling good then running an extra mile is really only running an extra half mile

[@adcashmo]

Exactly. That's one reason I do them. You're in the middle of nowhere, you have to run back :) Plus if home is your starting point, you don't waste time getting to the starting point.

[@runfrankfurt]

I never eat before regular easy runs that are shorter than 60 minutes, basically doing all my morning runs fasted. Works great and I feel better running like that.

[@adcashmo]

Yeah you really don't need fuel for that. You don't even really need to take water. I just drink a bit before those kind of runs.

[@runfrankfurt]

@ Exactly. The stored glycogen (if you eat enough) will be more than enough to fuel you during easier runs less than 60 minutes. This also trains your body to oxidize stored fat more efficiently which can be helpful on longer runs by saving glycogen.

[@Penfold101]

*gets off sofa* “Oh, 130 bpm…”

[@karlbratby4349]

@@Penfold101 lol 😂

[@morganpierce007]

Just started your running plan Ben. Week 1 almost down. Training for Manchester, loving it! ☘️

[@jeffw654]

It was an omen seeing your thumbnail this morning. I didn't watch the video until after but seeing the thumbnail helped me go farther than I had previously been capable of by 30%. Yesterday was the first time I felt easy on a run in 4 months. This has given me some confidence that I can start to vary my paces etc and train for races and time trials.

[@horstbeham5756]

From personal experience after visiting a sports lab, I'd recommend using heart rate over a "Recent 5K Time" table for identifying an "easy pace" if the goal is to build a solid aerobic base. In my case there is a massive difference of 2min/km between the two methods. I'm 48, started running 7 months ago, accumulated ~1000km in 6 months and was running my easy runs too fast. A test in a sports lab last month unveiled that my training led to a good VO2max (50.3ml/kg/min, close to the 48.5 estimated by my Garmin) but my aerobic base is poor. The test started at 9km/h (6:40min/km), which I thought was easy pace, but measurements showed that it was already above lactate threshold 1, HR was ~79% of maxHR and I was using 75% carbs as energy source. The "Recent 5K Table" yields something around 6:00min/km as "easy pace" for my 22:30 PB (4:30min/km). I ran my easy runs a bit slower around 6:45min/km though, because 6:00 didn't quite feel "easy conversational". Based on the lab results I should have run even slower around 8:00min/km. (To be precise, they didn't specify a pace, but a HR of 130bpm as ideal for me for base building, which they derived from gas and lactate measurements. This HR corresponds to ~70% of my maxHR and at that time 8:00min/km was my pace @ 130bpm). I spend a lot more time now running "really easy" 3 days per week based on HR (@ 70% maxHR), adding some strides at the end. Admittedly, I'm always looking forward to my speed session and the long run to shift into higher gears. After a month I already see small progress and can run "really easy" at 7:30. Also the hard sessions don't feel as hard anymore.

[@LabRynthisist]

One simple trick I tell myself when I'm already having a hard time is "One foot in front of the other" or "We have reached this stop, why not reach that near one?" and repeat this till I decide to stop

[@frankiew1922]

Love the out and back psychology

[@leighjo70]

Great advice and reminders. Thanks

[@jamesophaus9776]

Hi Ben , I have actually never commented on a KZbin video before. But been following you for the last year and I really wanted to commit to running but I keep getting injured every month or so. Can you do a video on how to stay injury free. Thanks

[@ulfeliasson5413]

Trained the wrong way for 25 years. Too hard every time. Then my hip broke as I finally got it. Ungodly frustrating. So I am actually faster now when injured compared to when I was pain free. The universe is laughing with scorn.

[@mehdix2]

Much appreciated 🙏. Good tips for anyone who's getting into running.

[@rensvandenakker3237]

The only moment when I have an imaginary friend is in those zone 2 runs 😂

[@philipppuchner1115]

Do you also talk to yourself then? I also gesticulate and then feel a bit embarrast when I pass someone and know i didn't stop soon enough to be noticed 😅

[@rensvandenakker3237]

@ Yes, well normally I run with music so I just pretend that Im calling a friend or a coworker. Maybe that saves you from some embarrassment haha ;)

[@matthanna1980]

At 150bpm I'm hitting my first threshold and moving at around 3:30/km. Certainly not an 'easy' pace for me, but I'm older (44) and don't have such a high max heart rate. And as mentioned, this varies hugely between people.

[@azizfmn3529]

God bless you 🤲 I am from Saudi Arabia🇸🇦

[@staleofte3309]

I run so slow that it’s not my breathing holding me back - it’s the stiffness in my legs that come at about 15km.

[@Therealbrettlane]

Thanks for another awesome video Ben. please will you make a video on explaining how to know your correct marathon pace. When I first started my training plan I thought that I was a pretty average runner and all that I wanted was a sub 5 hour marathon, but as I have run more my pace seems to have improved greatly, most of my long runs I am comfortable at around 5:20 min/km now I am tempted to aim for a faster time my marathon is next week.

[@philipppuchner1115]

Depending how long your long runs are, that may secure a sub 4h marathon with ease, since 4h is about a 5:41 min/km pace :)

[@dpsnijders]

If your long runs are 5.20 I don't see the logic of NOT aiming for a faster time as it would mean seriously slowing down from what you practised, and as they say: nothing new on race day.

[@philipppuchner1115]

@ exactly. A better question would be: If i can run 5:20 min/km on my 27k long runs, without beeing destroyed afterwards, can I run a full 42,2k marathon with a similar average pace? Also, this is a question that would interest me :)

[@vanessamartinez4917]

Good advice. When you talk to the camera, you remind me of Robin Leach. In a good way. 😉I don’t know if you’re old enough to remember him. 😂

[@mattbertrand9496]

Thought the exact same thing. His phrasing and pacing, inflection

[@japhahimura4212]

I could easily bank 12km every day but right now I can hardly do 5km because of the burning sensation from the inside foot all the way to the calves right from the start😞

[@philipppuchner1115]

Have you tried to foam roll with a small and hard roll from the ball of your foot, slowly(!) back to your heel? Starting midfoot and central back and every time distribute the weight a bit more to the inside of the foot. Really slow and steady, it may hurt at some places in case you are not used to it. After this, a warm foot bath or just a shower. After a few days doing this 1-2x a day it should be better. But don't batter yourself too much 😆

[@philipppuchner1115]

So after the foot you may also start, gently, from the heel upwards your archilles tendon. Also left and right, like with the foot. Not necessarily only on the side where the symptoms seem to be located, since many times the real cause is on the other side :)

[@wobblysauce]

It is hard to slow down when that 35-minute pace is just a bit faster than walking, and dialling it up a tiny amount is harder than just going faster for a bit, never been a jogger for that reason.

[@garyrelihan7773]

Any news on your branded running shorts?

[@ansettaustralia]

Damn, where is 1:37 located? It looks incredible.

[@PanicRev157]

I always really struggle to do ‘slow runs’ I just feel like I’m somewhere between a awkward jog and a slow skip 😂

[@ashleymoore7610]

For me I know its an expensive way to fuel but using gels even without pre fuelling means I can get out and get my long run done first thing

[@tomgosling4458]

I really struggle to keep my heart rate down but it doesn’t go up too much when I push it. Eg there is not much difference between 7:30/km and 6:45/km in my long runs.

[@jordanenglish7437]

Hi Ben, do you just use gels for fuel on long runs/marathons? Or do u use solid food too

[@alexanders4911]

A toast - typical English 😂. ❤ from Sweden

[@petergranahan311]

Hi Ben I’ve been holding out for the acics superblast 2 Paris for the past 5 months. I’m on every waiting list from my acics shoe shop to acics website Any suggestions where to look Peter in Ireland

[@thejeffinvade]

Easy pace is still too high. I finished a park run at 19:40 last summer, now my easy pace is at 6:15

[@dpsnijders]

I really struggle getting my easy pace right. Did 12k at 5.40 pace with heartrate steady at 140bpm. My pr on the 5k is 20.47 but haven't broken 22mins last few months.

[@thejeffinvade]

@@dpsnijders According to Jack Daniels, Your stroke volume will max out at 60% of Max HR. So at 130 bpm, Your heart pumps the same volume of blood per beat as at 200bpm. So if you faster than 70% of max heart rate, you are just wasting your energy. I am lazy, less effort to get same results sounds good enough for me. Tons of people pass me on my easy days, but I will pass them on race day. Run more, run slower, but make your workout runs count, push yourself once/twice a week, that's more than enough.

[@JoeFleegel]

Instead of eating real food prior to a run, is consuming a gel just as good?

[@suedfrucht44]

8:11 Three words - WHERE IS THAT - I need to go it looks so beautiful 🥲

[@jobduiker9852]

running at 6:20 m/km pace is just boring

[@ansettaustralia]

You mean every run ISN'T meant to be a threshold run?

[@Chriscrusty]

ben mate you've already made this video a few times

[@brianmaloney5887]

I was thinking the same thing. This topic seems to be on repeat.

[@RunningMan1414]

Yes he repeats the theme of the videos a lot, but it's probably good for business to upload at the beginning of the year to get new eyes on the merch and training plans. We're free to skip though.

[@philipppuchner1115]

Since newer runners don't look i to channels searching for old videos, i find this to be a good idea to repeat such things from time to time. Or there may even be updates to general consensus or new studies etc which can go into these videos. I mean, random things like the importance of warm up is a given, but sometimes some people need to reminded.

[@SwolePapi15]

There is new people getting into running all the time, most people will be more inclined to click a more recent video than an older one. This video is not really directed towards long time viewers of the channel

[@adcashmo]

A good idea is a good idea forever 👉 - David Brent

[@dpsnijders]

The easy pace table is a real eye-opener. Currently at about 22min for a 5k fitness, with a PR slightly under 21min, and I thought 5.15-5.30 was easy pace... turns out I still run way to fast. No wonder I get injured. Now sticking to around 5.50 pace!

[@karlbratby4349]

Nice to see another loves peanut butter and jam, my current love of my food life is peanut butter, sea salt, roses lime and lemon marmalade and sliced banana on top… omg it’s wowsers. 🎉🎉

[@Run4Life1222]

Black coffee and MCT oil is enough for me.