The Secret to Running Faster

[@K.thai18]

Love this content, as someone in 2 years got their 2 mile time down from 14 mins to 11:30, edging sub 11 as my next goal next month what gritty said is spot on. It doesn't take a heroic efforts to max out your 2 mile and anyone can do it at any weight really aslong you put in the miles. 4 day training week of 3 easy runs and 1 speed session will get you there. I was at a point of running 15 miles a week to now running 50 miles a week getting ready for a sub 3 hour marathon attempt.

[@DarRzy]

I am not first but I'm here to say I watched your videos before joining the Army and you are one of the reasons I came into Basic Training and AIT prepared... I have almost 18 TIS with the National Guard and I am transferring over to active duty to pursue my Army career. I have high ambitions and enjoyed my time embracing the suck during IET, I want to get my Airborne, Air Assault and eventually go through RASP. Thank you for all the helpful tips to get me where I am today!

[@lukamixan3493]

Weigh less.

[@GrittySoldier]

Hell yeah. Keep going hard man!! 👊

[@DarRzy]

@@GrittySoldier I really appreciate that, you are my idol brother! Thank you so much!

[@sriramb01]

Running is for the enemy rucking is for us 🤣

[@GrittySoldier]

😆 I like that 👍

[@adamcall3664]

Was that a joke private? Drop and give me 50

[@sriramb01]

@@adamcall3664 Yessir done

[@quickfeed7592]

Man, everything you're saying hits home, so well. Not only did this help improve my running times, but I think it works for most physically demanding sports/hobbies/professions. Resting for both the body and mind was something I routinely employed when I was training MMA, back in the day. I lessened the 6-7 days a week down to about 3-4 for a couple weeks and maybe take an entire week off of training altogether. This would happen maybe every 3 months, 6 months would be the longest I went without doing so, but I felt BEAT by then. Both coaches and fellow students would make comments about me "not being dedicated enough/no training hard enough", however, every single time I would come back from those resting periods it was like I had both physically and mentally restored myself and levelled up. During that time I would study other fighters more and look into other exercises I could try out. The amount of times people asked me if I was "training somewhere else", during those periods, I lost count of. My mind was fresh, I made more connections between and with techniques, my love for the practice wasn't diminished by everything being sore and having multiple small injuries plaguing me. Great stuff, your content is consitently straightforward and concise, incredibly useful.

[@TheArizonaRanger.]

For the military folk out there. If you do your rucks at a nasal breathing pace and stay in zone 2, that also counts towards your cardiac output training and will help with stroke volume. Rucking is mostly about load tolerance and the pace is less important. Also the term lactic acid is a misnomer. It's old science that has been hard to age out, a lot like icing injuries. Lactate (to put simply) is actually positive and works to get rid of waste. It is not an acid build up. This is shown by that fact that simply hours after a workout you have very little localized lactate but you may still experience DOMS (Delayed onset muscle soreness). A phenomenal book that mentions the energy systems, ways to train them all and how to program them is Ultmate MMA Conditioning by Joel Jamieson. Don't let the name dissuade you, he wrote the book in 2008 and he was revolutionilizing S&C for MMA athletes at the time. But to this day he is renowned as one of the world's foremost experts on conditioning.

[@atsection]

I haven’t run all out in quite some time…I’ve been ruck running with 45 pounds for 10-12 miles at a 9:30-9:40 mile pace (once a week) and heavy rucking for 5 miles at 12-13 min mile pace (75-80lbs) once a week. I was stationed at Hunter in the early 2000s (1/75th). I feel in better shape now at 45 than I did at 21…didn’t help that we drank like fish 3-4 nights a week. Just tried out an all out 3 mile run and was able to keep it in the mid 7s, with the first mile in the high 6s (lotsa up and down hills). I agree with your info…high heart rate running should be once a week…twice may be pushing it for most…but we don’t want to be most. Good stuff man, be safe!

[@maddmoxx6414]

The most effective way I’ve discovered to boost running speed is by doing progressive sprints or ladder sprints on a football field. This involves sprinting between yard lines and gradually increasing the distance. This method significantly enhances your speed, endurance, and agility.

[@sp4cejock3y23]

Yes, but slow running is the norm.

[@clockehvac1240]

Yep but running slow can build that aerobic endurance

[@robertc8766]

agree with everything you just said. i'm 54 and i've been doing essentially what you are suggesting since 1998, through my time in the Army; still going and dont plan to stop

[@MattyBoy]

Don’t have any questions, but just want to say thank you! Please keep answering questions through these videos and continuing to explain in depth more information that you need to provide. These little extra tangents or tidbits that you add in are very very very important and leave a lasting impact on those of us training! Using every piece of advice you give. If you happen to have any swim advice that would be fantastic!

[@GrittySoldier]

Thanks for the feedback!! I’ll work up some swim notes. 👍

[@NMG762-zd8kn]

This was actually very helpful I just started running about a week ago and I kinda already knew some of these tactics and they help a lot. About 3 days ago I was getting gassed around the 1 lap mark and now am able to run a mile and a half without taking a break then walking a lap to then continue my jog and it’s been a game changer within a week or 2, still going to push myself and want to be able be discipline and fit enough to join the marines. I know there’s still a lot of progress to be made but im in no rush just keeping it consistent.

[@DarRzy]

Keep it up... if you stay ready you wont have to get ready... you will hear that everywhere in the military, also it DOES NOT matter the level of physical fitness you are now or before, it will obviously help if you train before you go but believe me when I say, in my basic training class most people were either really overweight or toothpicks that never worked out a day in their life... the overweight people drop weight and the underweight gain a lot of muscle. An example from both is myself the underweight and a person that stood at damn near 7 ft weighed around 300lbs. I went from 127 starting basic with a 430 ACFT score and almost 3 months later I was at 155-157 and got a 530 on my final ACFT... max is 600, the overweight person lost nearly 80-100 pounds and could finally run on the track. It is all a mental game, keep up the hard work!

[@NMG762-zd8kn]

@@DarRzy I appreciate that a lot that was something I would think about a lot thinking everyone was fit when they got in but this definitely boosted my confidence still going to be humble and either way I join and keep my mental strong, thanks for the advice💪.

[@mikereed5654]

Great video. I am 52 and fairly new to running. I have a couple 5Ks under my belt this summer. I started doing this slow running concept this weekend after watching this. I felt amazing after each run and I was able to increase my distance too. Keep up the great videos.

[@josiahtuch565]

The secret is your 6 week program haha I got comfortable running slow for long distances (did marathons, Ironmans etc) but reducing overall mileage and incorporating structured track workouts 1-2 times per week helped take almost a min off my mile time and also helped my 2 mile and 5 mile time. I’ve struggled with running “fast” since graduating Ranger school but your program helped me get that speed back. For newer runners though, track your HR with a chest strap and 8-90% of your runs need to be lower HR

[@GrittySoldier]

The 6-Week program is no joke, I love that program. 🤘

[@Madvillainy08]

Damn man. I'm 35 years old...I THOUGHT I wanted to train to be a TACP in the Airforce...but since I'm still of age. Your videos kinda persuaded me to lean towards the ARMY and try to become a RANGER instead. Keep up these knowledgeable videos!

[@yurrr4338]

Go SF. Ranger batt for blood thirsty teens and 20s

[@sp4cejock3y23]

@@yurrr4338 lies, theres a 51 ranger. Age don't matter.

[@hybridpov851]

I needed to hear this. I though my runs were just horrible 😂 just time and patience to get better.

[@GrittySoldier]

Just keep running brother, you’ll get better! 💪

[@sprbaynes]

The only thing worth bearing in mind for an average joe is if you're running too slow, like so slow you're barely running, you're not going to get the form gains because you're going to be forcing an awkward slow run just above walking pace for the sake of keeping your heart rate in zone 2. Weirdly it can impact your knees quite a bit. Just make sure you're actually running when you're doing zone 2 training.

[@IRatherbeTrashthanADemocrat]

Great information as usual.

[@GrittySoldier]

🤘

[@BonzTrinitarian]

I started runninng 6 1/2 months ago and would just try and pr 1 or 2 miles everytime. And got literally nowhere. I started running slower for longer and trying fartleks and yesterday i ran 10 miles for the first time. For around 2-3 months trying to pr short distances and nearly dying at the end didnt help me at all and just gave me really bad shin splints. In around 4 months i quadrupled my distance. Now my mile and 2 mile time is down by minutes. Also i no longer get shin splints like how bad i use to.

[@Mike-qq2jq]

At 64 I struggle to get my HR into the 140’s (max) anymore, struggling this summer with rucking still haven’t got past 10 miles with a 45lb ruck (2:19), 6 yrs ago before the hip I was routinely running 5 miles in 35-37 min pace, feels like the wheels fell off this summer. Really can’t run anymore but I can still trot with the ruck

[@Da_Mf_Icerain]

Bro is just casually running in my neighborhood

[@73200grandison]

As an experienced runner, you can run 2-3 miles high intensity at an intense pace, with lower miles, but you undoubtedly need at least one long run a week, I go for 7-9 usually in an hour. Vice versa, you can do slower pace with longer run, but you’ll need to incorporate speed runs, my go to is 8x400m 1 min rest. My 3mi time was 17:16. Not that fast, but you’ll undoubtedly end up first or close to it. But if you want faster, smarter training with more miles will be required 35-50mi/week, that means long run in the AM, and another workout in the afternoon

[@StormzxzApexClips]

17:16 not that fast?

[@StormzxzApexClips]

I’m hurtin at my 17:58

[@73200grandison]

@@StormzxzApexClips 😂 I’ve just seen much faster, sub 14:30

[@turduckn89]

Thanks

[@GrittySoldier]

👍

[@Nick.S-y7l]

What about rucking, too? I ruck slow one day, do a HIIT, low weight ruck at faster pace. I run zone 2 in between those.

[@reddog1171]

Thanks

[@lesterlim7439]

@Gritty Soldier I’m a recon trooper from the SAF. Do you have any tips on being able to walk long distances with heavy load? I’m relatively small sized and my body weight is under 55kg. I find it difficult to cope with full gear and vest on. PS I’ve been following your videos but need more personalised advice.

[@cobannie]

I've started doing exercise called "Rucking" where you put on a ruck / backpack. load it with low, then medium, and later higher weights, and just go for extended long distance walks. Walking helps burn off the pounds pretty well!

[@Howzer1776]

Focus on gaining muscle mass.

[@saltminer4463]

Try putting on some weight and continuing to do cardio at the same time.

[@bleeckertb]

i'm 55 and working to build back my fitness, due to a chronic illness i had gotten to 270lbs, i've lost 100 of that and i've been walking/rucking for a year and a half, and recently set a goal of running 2 miles in 17 minutes or less but struggle after going a half mile in 5 minutes, not sure how to move past this wall if it's bad running form or if i just have to gut out more distance a little at a time, any tips would be welcome

[@GrittySoldier]

The struggle is ok, it means you’re breaking walls down. Try to move past that struggle, even if you can only jog or even if it forces you to walk. Thats on. Just keep trying to breach that wall every time you run more and more. You’ll see progress, just keep getting out there.

[@bleeckertb]

@@GrittySoldier ty, ya sometimes it's hard to stay motivated, that means alot oh and when i wanted to learn about rucking i found your channel so ty for that too

[@LeeanRepzTraining]

Bro! Can you explain how I avoid side stitch cramps? I went all out on my recent SPECWARFARE IFT 1.5 mile run and the side stitch got me bad. Would greatly appreciate it.

[@benbroughton2151]

Side stitch comes from your respiratory system being more stressed than it's used to. Going "all out" for as long as possible will give any runner the stitch. To prevent this, run your competitive speed for the IFT distance once a week or so.

[@AverageYTer]

Tone the workouts down a little to complete a workout - hydrate plenty. You’re likely doing too much too fast. It takes time!

[@cjbrockmeier9313]

Love your content, any recommendations of workouts/training to do during OSUT, next to no equipment and limited space (signed an 18x contract and trying to stay in shape for SFAS)

[@exoticthunder6751]

Get BIG dude. 180 lbs while being able to run 5 miles in sub 40 mins

[@FlavaProeliator]

Can always do core work and pushups in the bay. IDK how it'll be at your company but at ours, a few weeks in we got kettlebells in the bay so you can also do some presses and leg workouts with those. Pull-ups can be done on the bathroom shower stalls, you'll just need something under your hands cause the tops are a sharp-ish metal ridge. Also you can do low carries of various kinds around the bay. Prioritize core, low carries, pushups, and lunges. There's times once you get to SWC that they'll make you lunge like 400m with your ruck on. Doesn't sound too bad but when they make you do it immediately upon finishing a timed ruck it definitely sucks. I'm an 18X at SWC right now btw

[@sbh_tx]

Prison Workouts like Iron Spectrum said. crunches, push ups, planks, flutter kicks suck. Sometimes the drills will put free weights in your bay. use those. i've even heard of some guys getting Hex bars and doing deadlifts. but dont count on being provided weights. Put on your ruck and run up and down the stairs. you'll have pull up bars outside. All your workouts will be done on your own time after lights out at 9pm. scheduled PT varies from company to company but if you're in good shape already dont count on it pushing you too hard. When you get to airborne school you'll have more free time and will able to fuel yourself better by getting protein at the PX. and youll be able to run after the day is over. Take full advantage of the salad bar and stack up cottage cheese and leafy greens. count on losing mass whether it be muscle or fat you will come out skinnier than you came in. i lost 30lbs of muscle and fat when it was done.

[@sbh_tx]

@@exoticthunder6751 nobody gets big at osut lol. unless youre on double rations or have a slow metabolism you wont get enough fuel for all the work you're doing. certainly not in the field.

[@xNulg]

Do you cross train or only run? If you do cross train, what do you think carries over the most to running? Air bike? Elliptical?

[@GrittySoldier]

Actually, swimming is Extremely beneficial to running improvement. Next to that I’d say rucking 👍

[@xNulg]

@@GrittySoldier Thank you for the reply! You don't use cardio machines to cross train?

[@thomasharris3835]

Hill running is also great!

[@Tovashi]

Should hard days be done hard, or do zone 2 on lifting days?

[@GrittySoldier]

Do Zone 2 on lifting days and keep your hard runs separate on their own days. 👍

[@Tovashi]

@@GrittySoldier Thank you!!

[@dcgreen21]

What distance would you recommend for someone who’s plateaued essentially on improving their 5 mile time? I’m currently running 15-20 miles a week between sprints and two long “zone 2” runs a week. Those longer runs are between 6-8 miles with a lot of hills. My goal to know I’m ready would be to do my 6 mile route in 45 minutes or less. Thank you.

[@GrittySoldier]

Try switching up your sprint days with something like interval training or Fartlek to increase the intensity and distance. Make those sessions 5-6 miles.

[@mark-py7hb]

cupule quick strides for like 30 seconds each, every easy run

[@GrittySoldier]

Yes! Thats also an excellent TTP, I should have included that!

[@mauriciocastillo2456]

The real question is how do you run with no sidewalks? The stress I have when the cars are blowing past is crazy 😂

[@doom4067]

If you're not running against traffic, start. Then you can at least see the car as they approach.

[@44SWAGNUM-MAGA5]

as a Californian i agree, most drivers here are nuts i dont trust them enough to run in streets, parks only for me and my dog

[@GrittySoldier]

Agreed

[@Dakota-23]

Sounds like another obstacle to overcome by completely destroying it.😊

[@kettei5408]

Is it better to do training with weights and running on the same day to maximize gains or have run only and weights only days?

[@GrittySoldier]

If you weight train and run on the same day, try to get your strength training done after your runs. 👍

[@jaimeluquez4338]

I bought your program and I’ve notice that it’s very difficult to keep my heart rate low. It normally hovers around 150 but my garmin says that’s my zone 3. Maf says I should be at 146 but that’s a snail pace. Any advice on how to keep my heart rate low? Been running for a few weeks and now improvement. Also what’s the best way to breath when your running ? I try to keep it to inhaling and exhaling out of my nose but not sure if that’s recommended.

[@sbh_tx]

heart rate lowering comes with time. my garmin did the same thing. i got a heart rate monitor on my chest and found that my wrist garmin was off by 20bpm. if a Chest HRM isn’t affordable or available just run at a pace where you can comfortably say a 10-15 word sentence. also as your heart gets used to cardio your heart rate will begin to lower. it will take awhile for that to happen. my advice would just be to keep running in what your garmin says is a zone 3

[@quickfeed7592]

On top of what @sbh_tx said, I was having a rough time making distance at a decent HR when I started running again. Adding in biking helped a ton.

[@jaimeluquez4338]

I do have a chest heart monitor but regardless doesn’t seem to go down. Had a full check up as well and no issues. I guess it’s just a matter time and consistency. Thanks for the replies.

[@sbh_tx]

@@jaimeluquez4338 heart rate is very different from muscles to work. takes a long time for paces to drop into a different zone. i'd keep running at a conversational pace or 160bpm. it will take months of consistent cardio for it to drop

[@Fitdish]

What's your average weekly mileage?

[@GrittySoldier]

Right now it’s hovering around 30-40 with running but pushing 100ish on the bike as well

[@NMG762-zd8kn]

Oh yeaaa

[@GrittySoldier]

🫡

[@cobannie]

I rarely run unless I'm being chased by somebody with a knife. Funny how that sure helps you run faster than you ever have before! LoL.

[@GrittySoldier]

😆

[@novacain8433]

👍👍

[@saileshnatenatesan8495]

👍🏼💯🙏🏼🇺🇲