How to Survive Your Next Long Run.

[@justanoldfashionedrunner605]

it almost blows my mind, and on top carrying the camera along, fliming, finding the right words to say while running and puting it all in a video worth while watching

[@guybeaver]

20K Subscribers! Nice job Yowana!

[@supwell]

thank you guy!

[@dewaynescott5114]

Bro congratulations on the 20k . Operation turn KZbin to SupwellTube is in full swing.

[@JeffHardyyyyy]

Yuhh!

[@supwell]

thank you dewayne!!

[@guybeaver]

YOTD: "Some weeks you just have to embrace the pain of the long run..." Great advice. Matches your constant reminders that you should have goals, but hitting them 100% of the time just ain't gonna happen. If you always hit your goals, probably not setting the bar high enough anyway, but the physiology of the human body is so complex we ALL have to be comfortable dealing with good and bad days.

[@comero6]

Congrats on the 20🥳🥳

[@RonnyC98]

If only Jakob saw this video before Copenhagen

[@Middlenamerichard]

Love the shift in strategy for the car callouts, “we got a big ole van” Congrats on 20k subs bro, you earned it!

[@supwell]

hahaha some days that's all i got. and thanks so much dude i really appreciate the support 💪🏽

[@blaineshaw136]

Sleep and nutrition have been absolute game changers for me

[@smagic614]

All good tips Yowana, thanks. Add also on easy days (not recovery days), some plyometrics and strength exercises. For long (especially race/tempo pace) runs you need additional stability and balance to get it all done without injuries, and without feeling disintegrated at the end. Highly adapted muscles and tendons provide critical support when needed the most. Big, heavy fellas can't afford not doing it.

[@smagic614]

Yowana was jacked before running 100 plus miles a week, so that's why he probably didn't need it.

[@ChaseMoreLight]

Love the music suggestion. Always enjoy discovering new music.

[@noahallen4145]

Good video format. Also, we need the hobby jogger spotify Playlist

[@lovetherun]

Congrats on 20K! So well deserved! 👏🎉 It's been a pleasure watching your growth and here's to many more milestones to come. Thanks for covering this topic! Super informative and helpful!

[@supwell]

Thank you! I really appreciate all the support 🙌🏽🙌🏽🙌🏽

[@forrestgumpny6930]

Literally listening to that album now … get out my playlist man !

[@supwell]

🔥🔥🔥

[@markuscg1]

Congrats on 20K subscribers! That was a quick next 10K. It seems as if it wasn't too long ago when you hit 10K. Well deserved!

[@supwell]

Thank you so much! I really appreciate all the support 🙌🏽

[@pranayama-running-Jendrik]

Long Runs are always grueling 😄😄😄 But what I know for sure is that they so important for the aerobic development as a distance runner 🔥🙌 For me it‘s very interesting to mix up my long runs between street and trail long runs 💪🔥 Because of the elevation gain I‘m getting different benefits than from a long run on the streets 🔥🙏

[@pearsbears]

Just starting out and learning how to stack the miles. Started out with 2 mile walks, progressed to 2 mile runs. So happy to be doing 10k now. The goal is to do a half marathon later down the line.

[@Siikvision]

Have my first marathon coming up next weekend, this really helped me get locked in on what’s important. Thanks brotha!

[@VinodJacob181]

23:58 Not even the Supwell app?? You a banger!!! 😂😂

[@jouhajohnny]

Loving the variety of videos and also 20k BANG

[@definit1on119]

Gentle Autumn Vibes!

[@brandonm4664]

See you in Chicago! Lawrence, MA represent!!

[@supwell]

Shoutout 978!

[@ChrisD1865]

Great content. You keep me cracking up! Hope to see you at a race one day.

[@ElijahHerringtonXC]

Congrats on 20k bro!

[@jdult]

What a G. Thank you for doing this

[@Vbev84]

My guy with the 20k 💪🏼 💪🏼

[@lucasrobison3634]

Would love to hear your thoughts on basebuilding mileage, how to structure, when to use, etc

[@JeffHardyyyyy]

20k any day.. ready.. BANG

[@supwell]

🫡🫡🫡

[@JeffHardyyyyy]

@@supwell Welcome to the 20k club, bruv!

[@robbarnett524]

Needed to see this video. I am deep in the mara training pain cave. Need to work on my positive mindset 😂

[@thegingerbreadmahn]

Currently battling posterior shin splints, truly can’t wait to get back to it. On day 4 of no running and that thought of losing my fitness is just attacking me lol. Been doing rigorous PT, shin scraping, and stretching. We will get there, these videos are the 💣

[@carlosmujica9918]

Just came back from exactly the same injury (took off 2 weeks). Don't worry, you will get back stronger, first week back running was a little tougher than usual. (Yesterday was my long run and I was able to do a 10 miler with no pain). Today I am starting week 2 feeling amazing and extremely motivated. Keep doing PT and listen to your body, you will back running in no time.

[@thegingerbreadmahn]

@@carlosmujica9918 THANK YOU for giving me hope, it’s so depressing. I have a race October 20th so just awful timing. Really hoping they get better soon. Starting on the bike today to try and maintain some fitness

[@definit1on119]

Got shin splints my last week before the taper. Took a week and half off and ran the marathon just fine. Look into Tibialis raises once you heal. Shin splints are usually due to weakness of the Tibialis

[@ryanfaumuina]

Keep'em coming big dawg #mcg fo life! Lets go!!

[@JRCedano]

Yo perfect timing! This 13 miler today got me 🙃

[@deshkanagrikhoon]

"my man" running in a t-shirt after a loooooooong time😛

[@sambarker5294]

Woohoo the 20k finally here!!!

[@supwell]

thanks man!!!

[@PietroSurjus]

20k Bro! Let's go!

[@supwell]

ayy thank you!!

[@jacobcurletto5486]

Banger Video🦍

[@dragosvoda3445]

You are doing well (the videos).

[@kuriosites]

I like the survive motif. One of my jiu jitsu teachers had a hierarchy of Survive, Escape, Control, Submit. As one of the smaller, weaker guys, I spent a lot of time in survival mode. Also, to be fair, there is kind of a magic bullet but I'm not recommending EPO for the Hobby Joggers. :)

[@saikame5833]

Only responding via title right now but I did my first 2-hour run yesterday. Very easy pace at 11:30/mi. With an aging knee and having had ACL reconstructive surgery in my teens, I definitely NEED a softer shoe with a high stack specifically for these runs. I did this in the Peg 41, which I love for my daily runs which are usually 35-45 min at 8:00/mi pace but this shoe is horrid for long runs. Probably going to give the Vomero 17 a try, since I love the slip-in feel of the Peg 41 and the Vomero feels exactly the same but has a different underfoot feel. Anyway, onto the video itself. Stay fast and fluid @Yowana.

[@supwell]

Oh no I'm so sorry you had to endure 2 hours in the Pegasus 😂 Vomero is much more comfortable for those long miles for sure. Such an underrated shoe

[@saikame5833]

@@supwell Yeah, I thought they wouldn't be so bad since I'm not pushing into them hard on my long runs like some others do but that ReactX foam is just not comfortable after awhile. I do love it as a daily though, not good for long runs. Also, just got to your fueling message. If you haven't already, there is quite a bit of research on whole foods vegan diets showing that it actually increases the bodies capacity for endurance. I converted to this diet back in May, focusing a lot on micronutrients, and it helps. If you have the time & a Netflix account, watch the documentary titled "The Game Changers", this is where a lot of the science over endurance is reviewed. If you have time, it's pretty cool. Edit: Another awesome side-effect of a whole foods plant-based diet is that it removes a lot of the markers in your body that cause inflammation. Meaning that your body does not get inflamed as much & you recover faster since your body does not have to produce the chemicals to reduce inflammation as much. This is similar to why a lot of folks focus on Turmeric because of its anti-inflammatory properties; eating this way sets you up for better energy production & faster recovery. According to the science anyway.

[@saikame5833]

@@supwell For sure an underrated shoe! I love how it feels underfoot, just walking around in it to break it in a little. Oh & for your comments on fuel; there is a documentary on Netflix called "The Game Changers" that kind of goes a little more in-depth on whole-foods Vegan choices. At least in that documentary (plus others I watched) I converted in May but the science they go over regarding endurance and removing a lot of the chemicals that cause inflammation had me hooked. Most high-level athletes that convert to a whole foods plant-based diet experience a boost in endurance and faster recovery than on their previous diet choices. It comes down to the cleaner the fuel, the cleaner the burn. And to top it off, some of the strongest mammals on Earth are herbivores. It's all a choice & definitely up to the individual, not going to be "that" vegan guy but the science is there. In any case, it comes down to a hyper-focus on ensuring you're getting the right micronutrients for your body to Thrive. No matter the diet, there is a base foundation of micronutrients that most people are close to deficiency on and putting focus on that will make you feel WAY better, rest better, and set your body up for success.

[@NINJAxKIDxQK]

Up your best

[@JeffHardyyyyy]

27:31 shout out Granny

[@FreshInLif]

Running is like Button soup. We need to take care of many things but our hard work pays off and we'll taste delicious happy long run. And my tips for heavy runners like me. First, prepare anti-chafing product like Body glide or Vaseline. Second, take electrolyte water or sports drink if you have convulsions at the end of long run. You have to refill what you lost for sweating.

[@aprichman]

I missed a “long” run on Sunday for my half marathon training (8km, 3 slow, 2 @ HM pace, 3 slow). Would you recommend replacing tomorrow’s interval day (10 min slow, 2 min @ interval pace, 2 min walk x6, 10 min slow) with the “long run” or would you recommend keeping the interval day and sticking to the plan? Thank you sir 🙏🏻

[@DanGTT]

Neighbours gotta love u when u run and sing around the hood

[@ifoundbrian]

Tish!

[@ElijahHerringtonXC]

We’re gonna need a full Maurten gel song

[@MrCarFanatic]

i am 85 kg guy , which one would you recomend for my first marathon adios pro 3 or endorphin pro 3? around 4-4:30 hr marathon finish time. thank you

[@walleye204]

what handheld bottle setup is that?

[@gtromble]

I've used Tailwind "naked" flavor Endurance Fuel, and Precision gels - both have very little taste and sit very well with me.

[@dominicwalton8189]

What’s the book?

[@VinodJacob181]

27:33 Scooter lady needs her daily five minutes

[@cleric1220]

Do you have a Spotify Playlist for long runs?

[@mississippimotoman]

Would you consider Maurten you go to ? I’ve been using GU Roctane, but doing a comparison of the Roctane and the Maureen CAF 100 , the Maurten wins hands down for fueling and carbs. I do have an order of SIS Beta gels with the 200 mg of caffeine coming in tomorrow . Curious how those will be 😬

[@supwell]

i haven't tried sis yet but yeah maurten is 100% my go to right now. and the torq gels are great when i want something flavored

[@mississippimotoman]

@@supwell something else .. I found something on Carbs Gel.. looks to be a budget alternative that is specifically aimed at those who use Maurten gels since they are pricey .

[@thespringmonster7807]

hey Yowana , What is the bounciest running under 150 $ ?

[@supwell]

check out the hoka mach 6 at $140. or saucony endorphin speed 3 which is on sale at a lot of places for $120 to $130

[@thespringmonster7807]

@@supwell thank you

[@bakedbeans198]

Do you just drink the 18 oz in the Nathan handheld bottle during your long runs?

[@supwell]

Yeah in the summer I was stashing an extra bottle in my mailbox and grabbing it on mile 16/17 when I looped back to get some extra fluids. But I'm usually okay with the 18oz. I make sure to drink at least 16oz in the morning before I go and if I have the carb drink pre-run that's another 16oz of fluid

[@adamholbrook2281]

I've been suffering through a bag of Tailwind Matcha mix by adding lemonade Mio to my bottles. It's pretty bad by itself. Tastes very flora to me, so I have to cover it up with something..

[@supwell]

Yeah the tailwind flavors can get rough 😩 the Maurten has been going down smoother for me. It tastes weird but it's always the same amount of weird

[@Benny685685]

What’s your base fitness on coros? Gotta be sky high with the mileage you’re putting in

[@Liamstutz]

How tf can your body handle 130 miles in a week when you’ve been running for like 2 years I’ve been running for the same amount of time and Ik my workouts are more 5k based but I can only get up to about 60-65 super impressive man keep it up

[@supwell]

Good question. I started in January 2020 so 4 and a half+ years at this point - I've gradually increased mileage every year to make it to this level. 130 is definitely a push for me still though. 80 to 100 feels manageable, and I was able to hit that by building up to 40 then 60 then 80 and each time I increased holding it for a few months before jumping up again

[@eml454]

How do you carry gels during races? Do you take that handheld? Does it make your arm tired after a while? I can’t use belts they never fit properly so wondering what else to try.

[@definit1on119]

I just keep them in the pocket of my running shorts.

[@supwell]

Last race I carried the bottle because I wasn't sure how the water stations would be (it was a smaller race). Next race I'll likely put the gels in my shorts pockets. The bottle doesn't make my arm tired at all either though

[@LakeMinnetonka]

What in the Diddy is the all-meat diet

[@VinodJacob181]

For the fully plant-based runners - agave works instead of honey....just a tip

[@Are_Em_Dubya]

Look at that 20 stacks of subscriber fatherhood!

[@supwell]

Thank you sir! 🫡🫡🫡

[@jaceskid]

👍🏻

[@danielcielmaee3642]

The only meat that has carbs is liver as far as I know.

[@oscarbonilla3049]

Sir are you talking about curren$y the hot spitta?! That’s how I know you’re legit! 24:21

[@supwell]

Yessir!!! One of my biggest inspirations. His work ethic is legendary 🙌🏽💪🏽🫡

[@JaySizz]

Boris.... who's Boris?

[@noahallen4145]

130 on the week

[@jpod]

Wild!

[@eliputnamm]

How are ya surviving with no meat?

[@supwell]

i eat protein from other sources

[@ACs946]

130mi week? You're not normal