How to Run a Faster 5K RIGHT NOW [No Workout Required!]

[@potblack7951]

I’m just an amateur enthusiast runner..but..I watch a lot of ‘how to be a better runner stuff’…and I can honestly say u are ahead of the pack with this stuff..your knowledge of runner physiology is extraordinary..congrats I respect the efforts in your videos..and good luck💪

[@davidleonard37]

Spot on with the warm up routine. I did a 5k race yesterday and because of some messing around with numbers at the start I was not able to do my sprints. I was gassing from early on and my legs felt heavy. A proper warm up is a tried and tested routine that works.

[@sidneyrestauro]

Just purchased your book. Still halfway but already gained a lot of knowledge. Will finish this before training for a 22min 5k.

[@runelitecoach]

Fantastic! Hope you enjoy the second half. Wrote back here with any questions you have after completing. Or email me

[@chartmancz]

As a beginner runner that hasn’t trained for a race in my life, that is trying to go sub 20 on my first trained 5k, I have watched so many of these “improve your 5k time” videos and they all roughly give the same tips. This video has provided me with many tips I have never heard before that I am very excited to try. My race is in 10 days and I have unfortunately came down with the flue for the past 5 days and haven’t been able to train, though I have been training hard for the past two months. My race predictor predicts I will be able to run a 20:30 so hopefully these tips will help me get that sub 20!! Amazing video and keep up the good work!

[@runelitecoach]

Thanks for the support of the video. You may do well to take a zinc supplement which cuts the average cold duration by 3 days, eat raw fruit and vegetables if you have an appetite but fast if you don’t, and sleeeeeeeep a lot. Good luck at your first 5k! If it’s your first one then focus on pacing. Critically important and most go out way too fast

[@chartmancz]

@@runelitecoach Thanks a ton for the response and tips, I’ll give them a try. I watched your base training video which was also super helpful, though I wished I would’ve watched it two months ago before I started training. Been struggling with serious leg fatigue that has been really hard to recover from ever since I started training because of the intense track workouts that I was running as a beginner. Hopefully the fitness I’ve built up will be enough to achieve the goal.

[@runelitecoach]

Meh you’re doing great. If you have fatigue focus on sleep and clean diet. You don’t necessarily need to cut back much if you double down on those. Good luck and keep it up! 👍🏼

[@Adam_Bosscoe]

You pulling in from all these different sources is fantastic!

[@runelitecoach]

Thank you 🙏 glad you enjoyed Adam

[@user-bv9op8hx9m]

You are fantastic! Read your book and loved it! Greetings from Austria!

[@runelitecoach]

Wow, thank you! I appreciate you watching, and leaving a comment

[@deniskristofic8000]

I just started to do leg exercises with weights and once a week run 5×800 intervals with one minute rest (currently 3:40 tempo)...My 5k pb is exactly 20:00 and i set a goal to run 17:30, 18:00 in year or year and half. I noticed big difference in muscle stamina already cause i do strenghtening. Ofc long run and recovery runs are also in my weekly schedule

[@justapedn1]

Thanks! Turkey Trot 5k coming up. This’ll help a lot!

[@runelitecoach]

Good luck!

[@jhaja]

Great explanation... ❤.. Please more video about the advantages of running at the hot ambient temperature

[@runelitecoach]

Noted

[@mikea6710]

My first ever "fun run" 10+ years ago (of which is now my all time favorite, city to surf sydney au) my palms were so painfully annoyingly hot, it distracted me enough to worry.. never felt this in training. Every water station, about 8 of them in the 14k race, I would get a cup, drink maybe 20 mls, and the rest of cup on my hands.. Those days, were actually my first few months getting into distance running, and ive always had strange sweat issues as a kid (i wouldnt sweat AT ALL, at least as much as others, when in the dead heat) shortly after the run, i starting to dabble in a hi carb hi water fruit based diet, much like Andrew does.. i was confident this issue had something to do with electrolyte imbalance, mainly to do with sodium.. surely enough, getting deeper into hclf, low salt, this issue was never felt again.. Until, nowadays, here and there, where ive havent done that diet in years, i get the heated palm especially after a heavy cooked meal. This year, trying to get my running back together, and maybe even my diet..

[@runelitecoach]

Thanks for sharing that. And good luck 🍀👍🏼 make just a small change that you can do indefinitely and then on from there

[@joneaton3366]

Yep. If you wake up in the morning and decide your gonna have a good , the guess what your gonna. The runs and races thay I have enjoyed and gone well I have decided before hand 😅 Great advice Mr Snow and yes we must enjoyed the process also what's the point in doing things in life that we don't enjoy 👉👍

[@runelitecoach]

Yes 🙌 exactly

[@freddyheynssens1950]

Thank you for this helpful video. God bless you richly.

[@runelitecoach]

Welcome :)

[@maxxpowers5275]

When my legs start burning, I do Wim Hoff and purge breathing, and the burning starts going away. I do the breathing in short stents because you could pass out.

[@changserena5911]

Thank you for the ice advice, last marathon run was super hot, I took ice on hand , pulling water on on my pants just to cool down. After this video, I may take some ice with me at the first beginning ☺️☺️☺️.

[@runelitecoach]

Good stuff! It’ll help during the run a lot if you have access to it. Thanks for the share and for watching

[@chartmancz]

Should Palmer cooling be used in cold weather?

[@runelitecoach]

No not necessary. If it’s cold you can just make sure your palms if they’re getting hot or sweaty to cool them in the air. You want a balance between cool but not cold. So cold weather running is a find balance. In general you’ll cool yourself well in cold weather if you’re not overdressed this is why cool temps are ideal for fast times for most

[@djc0108]

I like most of your information, but I find the part about breathing and CO2 misleading. The Bohr effect has shown that increased levels of CO2 is the catalyst for the Haemoglobin to release more oxygen to working tissues. Without raised CO2 levels the haemoglobin holds onto oxygen. The whole premise around Patrick Mckeown’s ‘ Oxygen Advantage ‘ book is that improved athletic performances come from training your CO2 tolerance so that you can withstand higher levels of CO2 - not get rid of it. David Blaine trained his CO2 tolerance with breath holding to be able to withstand higher CO2 levels.

[@runelitecoach]

Well your CO2 is going up no matter what, But that doesn't mean we need to let it skyrocket to where it stops our performance. These techniques aren't going to ELIMINATE CO2, just reduce slightly before the gun goes off on race day. --- and sure go ahead and train your ability to tolerate pain...but that also doesn't mean not to reduce when pain comes on in a race. David Blaine trained his tolerance sure, but he MASSIVELY changed his ability to purge CO2 out of his system. You can watch him with a monitor on his arm literally purging Co2 and measuring it in his videos. Your statement seems to imply that you're saying we should just learn to tolerate more pain. Ok maybe we should, but why not ALSO improve our capabilities AND tolerate more pain?

[@djc0108]

@@runelitecoachI’m not advising people tolerate pain or push themselves too hard; the no pain no gain philosophy I hope is history by now. I was just relaying what I’ve read in Patrick Mckeown’s book that CO2 is not a waste product and is the catalyst for having better oxygenation to working muscles and helps with dilating blood capillaries. Athletes with low tolerance to CO2 levels cannot get oxygen to their working muscles as effectively as someone who can tolerate high CO2 levels as their heavy breathing at the end of a race expels too much CO2 and leads to oxygen being trapped in the haemoglobin - not available to working muscles (the Bohr effect). Not dissing your work as i like your channel and videos and have found them helpful….. I think it’s healthy to have these type of discussions. It would also make a great video for you to have a breathing expert like Patrick Mckeown to discuss this aspect of athletic performance further.

[@djc0108]

@ I just had a look at the David Blaine video and completely get why he would purge CO2 during that event - he was at 20,000 feet which would require more oxygen at that level, hence blowing off CO2 to take on board more O2.

[@GTE_Channel]

The Oxygen Advantage is a great piece of literature. Highly underrated.

[@RedSeaChallenger]

@@runelitecoach‘Oxygen Advantage‘, a must-read for ambitious runners. Worst-case hyperventilation. Counter measure: breathe into paper bag. Why? To increase CO2-levels. Bohr effect does its job. Beginner runners stopping and stating „I‘m out of breath“ aren’t. They‘re stuck in air hunger - trying to feed it by breathing towards hyperventilation. Training for a better BOLT score implies tolerating higher CO2 levels. The effect isn‘t pain tolerance. In my case it helped me to nose-breath a BQ, age-class 54-59. Wim Hof breathing is cool, I like that alcaline feeling. I guess it‘s more of a practical benefit for apnoe divers saturating themselves before going down.

[@joneaton3366]

Noo what did you tell him that ice cooling technique in your race😮

[@runelitecoach]

Haha. It’s ok. He was the better runner that day. That was one of the best races I’ve ever run I my life and it doesn’t matter if someone beat me to the line.

[@LeadershipAlliance]

Fantastic, Practical, Inspiring Data, Presentation & Channel! Thank you. Will be picking up your book and also featuring you in mine, coming early 2025: "Peak Performance & Fitness On Demand." BRAVO and keep up your GREAT work.

[@runelitecoach]

So delighted that you enjoy the channel. I know you’ll love the book. Reach out to me once it’s out (DM on IG) and we can collaborate or interview with each other. Good luck publishing You’re one of the many who seem to have missed that I clearly said no “additional” salt. You make it sound like I say that a human being doesn’t need salt. They don’t need additional salt. No animal takes salt and electrolyte pills. But we do…because we’re so toxically full of salt that we purge it out during running and therefore need to replace it. It’s like a smoker who stops smoking for a day…then they need a cigarette to feel good again and function. - or we can address the underlying problem and just not consume toxic substances. And yes too much salt above 1500mg per day is detrimental to your health and performance.

[@farhanahalonto247]

Upload more videos idol.

[@runelitecoach]

Coming…

[@farhanahalonto247]

@runelitecoach im just a noob runner but when i watch your videos my improvement in running is so Amazing. And now im Aiming for Sub 3 marathon on Nov 23, i wish i learn more techniques and mentality from you before my race.

[@runelitecoach]

@@farhanahalonto247 Good luck! And just keep going for next season. Glad the content is helping you farhanahalonto

[@RaphaelIgrisianu]

Shouldn't have told him during the race 😀

[@runelitecoach]

🤣 well it all worked out it was a fun race

[@LaMonteStennis]

Great content

[@runelitecoach]

Thank you greatly