How Ugandan athletes do their easy runs

I’m back in Kapchorwa and happy to be back to focusing on my training. As a long distance runner, most of your training should be easy running. In this video I share how athletes in Kapchorwa, Uganda approach their easy runs, importantly comparing them to their race pace. I like how they train in groups.
Timestamps
Intro 00:25
Easy run 03:18
Assisted with filming by Jacob Mutela/Charis Media
Subscribe to learn more about running in Kapchorwa and see me build a training camp here.
Follow me on Strava to see my training in Kapchorwa / strava

[@its-andrew-y]

their easy run is faster than my fast run jeez

[@Iloverugby396]

You’ll get there don’t worry

[@mr.t1417]

quite certain they are running their easy runs a bit faster than would be optimal ngl especially the women who are keeping pace with the men

[@Alex-pr6zv]

Long aerobic runs not only improve glycogen metabolism but also maximize capillarization in the muscles. Arthur Lydiard recognized this over 60 years ago when he had 800m runner Peter Snell run a hilly 35 km route every Sunday. Snell was unbeatable over 800m and 1500m in Tokyo in 1964. Later, Lydiard did the same with the Finns in the 70s. Lasse Viren was so unbeatable over 5000 and 10000 in 72 and 76, he was accused of blood doping.

[@alvinkarangizi]

Thanks for the insight! Yes he was a great coach. I read the book running with Lydiard and enjoyed it

[@namaragodfrey1018]

You really 😂 a sport's man, bambii ! thanks 👍 for the information 💪

[@Amaraticando]

but David Rudisha didn't have long runs.

[@Alex-pr6zv]

@@Amaraticando Rudisha was a different type of runner, a 400/800 runner probably capable of 44 sec. for the 400 had he focused more on it. I don't think he ever ran a 1500.

[@user-fy9vb4mz2q]

Oh, but someone said 400m/800m athlete shouldn't run above 12km, what should I do?

[@ronaldosanpablo6761]

Wish we could've those kind of speed when running easy runs😅

[@alvinkarangizi]

Anything’s possible with focussed training 👍🏿

[@morrisg5060]

Not their speed🙂! But yes anyone can improve.

[@runzization]

Thank you for this Alvin!

[@xdhokagebambvs916]

Great insight!

[@wallyplays2311]

great video man!

[@biswajitkhan4516]

Great content.. keep going ❤

[@namaragodfrey1018]

Banange !, the world is watching you, Alvin, blessings 🙏💙, those who love sports ✌️👋

[@jgschuy]

Keep making videos! Love 'running along with you' on the treadmill while watching. Thanks so much!

[@alvinkarangizi]

Thanks, will do!

[@AndrewTrainorActor]

Really cool video!

[@daredevilq]

great content,you deserved more subscribe!

[@videos-gl2qq]

thanks for the vid. Glad to have u back making videos. Beautiful scenery and beautiful movers, those pros glide when they run. I think ez day too, is perfect time to think about your form, foot strike, and be efficient. And let go of stress. Keep up the good work.

[@alvinkarangizi]

Thanks! Yes they look effortless. More to come!

[@everaldoalmeida4924]

Amazing work ❤ amazing conversation…. My easy pace is 5’30 /km

[@adamfernandes4312]

This video was in my recommendations. Glad I watched it. Very insightful. Keep up thr good work, brother.

[@alvinkarangizi]

Much appreciated

[@Demidovic1]

superb contents, masterful advices, incredible editing, fantastic glimpses of the nature... this channel is simply the best. I just discovered this channel and I'm already in love. Good runs from Italy

[@alvinkarangizi]

Thank you!

[@RogerioSilva-fj9fp]

Hi Alvin ,2 videos was enough for me to want to follow your videos. Please keep the good work. Congrats!!!

[@alvinkarangizi]

Thanks, will do!

[@wamafurimathenge]

Great content and commentary brother👊🏿

[@alvinkarangizi]

Thanks, much appreciated

[@Lukasou]

Your video quality have really stepped up, keep up the good work

[@alvinkarangizi]

Thanks, will do!

[@FilmMyRun]

Good job Alvin

[@user-lv7fx7ff5e]

Another exiciting video from Alvin!)) Great you are back and share your training with us. MAF - what I use for my easy runs and also run by feel. Be tough and luck in your preparation All the best from Russia African brothers😃😃😃😃😃

[@alvinkarangizi]

Thanks bro, all the best with your training too 👍🏿

[@khobuzovenuh9335]

Really appreciating you all ..Can't wait for the speed day run and tips video. Please upload as soon as possible ,I have an upcoming event 😊

[@alvinkarangizi]

Thanks! Will upload more videos over the coming weeks, enjoy 👍🏿

[@user-xn2hf9re8r]

love this x

[@alvinkarangizi]

Thanks!

[@abrahamchelangam22]

Bro your doing a great job for Ugandan athletes

[@alvinkarangizi]

Thanks!

[@Hornets-Panthers-Knights92]

Very nicely made video bro. Good video topic as well

[@alvinkarangizi]

Thanks!

[@joegough2915]

Loved the video, great insight!

[@alvinkarangizi]

Thanks!

[@muzikman3025]

Keep up the good work 🥇❤️✌🏿🇺🇬

[@alvinkarangizi]

Thanks!

[@thegoodwillstudios3698]

Happy to see your wonderful work Dr. Alvin Kind regards, Emil

[@alvinkarangizi]

Thanks Emil, hope you’re well 👍🏿👍🏿

[@thegoodwillstudios3698]

@@alvinkarangizi yes sir! Thank you for asking 😀

[@PerryScanlon]

There is not much research on easy run pace but a few clues from a couple studies in the early 80's.

[@solomonhiggins4576]

Thanks for the video!! It sounds like I’ve been doing my easy runs too fast then

[@shrankai7285]

Nice video!

[@alvinkarangizi]

Thanks!

[@natesilvers2166]

I could run 260km a week on those roads at 4:15/km, I hate roads in the UK all tarmac. Good video, subbed.

[@JohnBirtchetSharpe]

Hello from the UK , I only started running at 50 and I am quite a heavy set person (was 100kg originally at 50 , now at 55 I am 88kg and hopefully will still have a few kg to go) the bulk of my running has been easy using MAF and with Florence Giermans's work in with MAF and 80/20 , I then went onto private coaching and over the last two years I have shaved 40 minutes off my marathon times. I am not unrealistic , I don't have a runners build and I am no longer in my spring of youth .. but for me if I can spend my time trotting along at 5:30's so that ever so often I can spend an hour or or three running close to 4's then I am happy. Loved the post and if you don't mind I have followed your page . (yes I do speed work on A Wednesday and throw some stides in on Saturday , but I can only push once or twice a week , the other days are all easy or rest)

[@alvinkarangizi]

Thanks for sharing! You’re making great progress 👍🏿

[@randyevermore9323]

Interesting comment on the possibility that the women end up overtraining by running with the men on the easy days. Then again, for a world-beating woman like Tigist Assefa, who is faster than just a tiny fraction of men, the mens' easy runs really are very easy.

[@alvinkarangizi]

Thanks. Yes that’s true. Our male and female race times in Uganda still differ quite a bit though

[@yesno9374]

I've thought this for a long time! In the UK, so many people post their runs on Strava, and I believe that female runners tend to "copy" the easy pace of male runners, even when they wouldn't with other running paces

[@gauthierperrod4958]

Ive read that lots of elite runner don't go faster than 4'/km, 3'20 3'30 would still be a very easy run at a cardio vascular level. But the main issue is that it seems to be some kind of a good trade off between going fast enough and not creating too much impact. So based on this, it might be possible for women and men to have same pace for easy run

[@lovaboy0076]

lol i also do this when i run with men who have better fitness, it ends up being a tempo workout for me

[@yesno9374]

@@lovaboy0076 the issue with those sorts of paces is that they're possible, just not advisable! That's what makes it so hard to hold back

[@mbandeliable]

First of all, Thanks for the nice video. Here is my way to make easy runs : I'm a 2:30 marathoner, and my easy runs are between 4'40'' to 6'15 per km, if I'm really exhausted. My long runs "slow" pace is around 4'45'' per km, which is what I recently averaged over my longest training run (3h30). I based my easy paces on Kipchoge's, who seems to run 80% of his training volume between 4' and 5' per km. I hope it makes sense 😊 All the best to you

[@alvinkarangizi]

Thanks! Your training sounds great. I think I’d benefit from some slower long runs. And Kipchoge is awesome!

[@jblizzard962]

What heart rate zone are you in your slow runs. There is a big difference between 4'40 and 6'15. How do you know when you go to fast or to slow? I, just run what I am comfortabel in during my long runs but have no idea if its ideal or not. Can you please explain when you go to fast or to slow for an easy run. Thank you.

[@mbandeliable]

Usually my training plan states the range 50-60% or the range 60-70%. And then I choose if I go in the higher part of the bracket or the lower depending on my feelings (legs, exhaustion, motivation, etc...). But my main focus is to stay under that 70% limit, more than the pace, because my heart rate is usually quite stable, and therefore, a reliable indicator.

[@shrankai7285]

Nice work! How long have you been running?

[@mbandeliable]

@@shrankai7285 I started to run "seriously" 6 years ago when I was 30. Before that, I wasn't running much. But I have done athletics sports when I was very young

[@lowzyyy]

I am fortunate to live 50km from Belgrade and i will watch the cross country in person. So stoked😎

[@alvinkarangizi]

Awesome, enjoy it!

[@everaldoalmeida4924]

Yes, sifan will be there 😊

[@lowzyyy]

@@everaldoalmeida4924she pulled out unfortunately. I waited for her

[@qigong1001]

He’s back! 🎉 For myself , i discovered that when I increase/add fast runs/hill workouts 1-2x week, cross train with indoor bike, then my higher heart run rate runs naturally turn into lower heart rate runs at same pace after a few months. At least by 3-4 beats/min. Works for me, just don’t have time to do “maffetone” , which is really the “push up” lactate threshold, repackaged. I prefer “pull up” method of faster heart rate training/intervals, which pulls up lactate threshold levels as well. I believe this can work well for casual 1/2 marathoners or less distance. I was able to do 5k from 30 minutes down to 24 minutes less than a year this way. And still improving. And this was based on published research, other runners, not just me. Many ways to Rome, I guess.

[@alvinkarangizi]

Yes glad to be back! Thanks for sharing. Interesting style of training. The athletes here will do 2 to 3 workouts per week and focus on their recovery in between. I guess your cross training helps reduce your fatigue and injury risk from your faster workouts?

[@qigong1001]

@@alvinkarangizi Yes and I know of a couple speedy guys/ gals who use bike or elliptical in place of miles ran. Not just for injury. Like masters runner Dan King doesn’t seem to run too much but very fast miler… 61-year-old, who runs under five minutes. Also, I think cross country runner Parker Valby does a lot of cross training, but runs only three times a week.

[@SijmenMulder]

This reminds me how pleasant group runs can be, to run in a common cadence and not be on your own.

[@RodRunerr]

The kind of content we need ❤. Yesterday I went to squat by your side during the ABSA 7 hills run to grab a selfie but you didn't realize, you immediately stood up while I was just squatting😂, hope I'll get you soon in another event for my 🤳

[@namaragodfrey1018]

Yah! exactly 💯💪

[@alvinkarangizi]

Thanks! But I wasn’t in Kampala over the weekend, must have been a lookalike lol. I’m currently training in Kapchorwa 😀. How was the ABSA run?

[@RodRunerr]

@@alvinkarangizi oh my gosh, I thought it was you bro 😂. It was amazing we enjoyed it but the down side was only that ladies didn't receive anything, only one guy (Philip kiptoo) was awarded a Land title

[@alvinkarangizi]

Land title? That was a big prize!

[@philipwebb5669]

Loved the latest video Alvin. Like the concept of the easy run - can I apply this to my swimming?

[@alvinkarangizi]

Thanks! Don’t know much about swimming training but would imagine the aerobic build process is similar…if anyone knows more please do comment 😀

[@jacksonm.6549]

Interesting video. I think the ladies running with the men on long runs, at the men's easy pace just may benefit the ladies. Yes there's risk of injury for overtraining, but the ladies may get stronger doing this. I used to do my easy runs at 5:40/km back in my 20s...then race marathons at 5:30/km. I have since realised that it was too fast and now I do them at 6:10/km up to 6:20/km. My current marathon fitness is still sub 4h.

[@alvinkarangizi]

Thanks! Great to see opinions on ladies easy run in the comments. Hopefully I’ll be able to look at this in more depth in future. Great to see your marathon times have remained consistent. Aerobic fitness clearly is a major factor

[@michaeljeremybrown]

My half marathon times should translate into faster marathon times but don't (1:34 HM and 3:55 marathon at age 58). After running my 2nd marathon (NYC) in 4:21, I read on Runner's world where some athletes look at running their Long Slow runs at 30% slower than Race pace. 5 min/km for marathon would then translate into 6:30 min/km LSD. Next time, I will slow my LSD down as I usually am in the 5:30- 5:50 range depending on elevation gain. Thanks for posting the video.

[@alvinkarangizi]

Thanks! That sounds like a great plan. I often also make the mistake of running my long runs too fast. However, closer to the race you do have to do more specific workouts at race pace, you can break them up to reduce the load

[@liltizmo6313]

I’m a 17:18 5k runner and my easy runs tend to be about 4:40-5:00/km depending on how easy it feels

[@alvinkarangizi]

Nice, thanks for sharing!

[@stormense]

As a 63 year old, I run easy runs at 6:30 pace and recovery at 7:30 pace (about 100-200 meters of elevation gain per 10K where I live). My race marathon pace is 5:40 pace, half marathon 5:00 pace and 10K 4:35 pace where I don't get tired but my legs don't go faster. Many recovery sessions in terrain because at my age and training 6 times a week with 100K you have to be careful with your body.

[@alvinkarangizi]

Thanks for sharing! How many weeks a year are you doing 100k? Impressive mileage

[@stormense]

@@alvinkarangizi Tank You! 1,5 year 100k/week and feeling stronger and stronger although I'm getting older. Over 3000 miles (5 000 km) 2023.

[@alvinkarangizi]

Wow that’s awesome. Hope I can reach that mileage over the next 6 months

[@Iloverugby396]

@@stormensewow, I hope i keep running when I get older. They do say you don’t stop running because you get old, you get old because you stop running.

[@stormense]

@@Iloverugby396 Harvard Professor Daniel Lieberman says that if you become afraid to move as you get older, you get worse. So your words are probably true.

[@jpw7694]

6:47 mile pace for 12 miles is insane And at aerobic too

[@wetalkhawkstv]

Im running 7:30 per mile for a half marathon. I do my easy paces at 8:30-9:00 per mile

[@alvinkarangizi]

Great! Thanks for sharing

[@shrankai7285]

How many years have you been running?

[@kundierj4893]

Wakanda forever

[@haydenwittig8877]

You can run faster by running slower just walk for about 2hrs at brisk pace then run the nxt day you will run soo good kipchoge works this way.

[@MrElectricSkittles]

Got yoursel a sub 😊.. as a 2:57 marathoner (4:10/km).. i find running 5:00 pace ir just under feels best for.. its easy but you're still moving.. i find anything slower than 5:20 is a drag and you're getting nowhere 😂

[@alvinkarangizi]

Thanks and welcome! Great time with the marathon! Sometimes those shuffle runs are needed after tough workouts 👍🏿

[@jblizzard962]

4:10 is at your max heart rate or not and what is your heart rate at 5:00 and 5:20? I, still find it difficult in what heart rate zone to train.

[@yesno9374]

I run my easy runs entirely based on HR, keeping it below 70% of my max. For me that can be anything from 4:50-4:20/km (compared to my 5km race pace of 2:50/km)

[@alvinkarangizi]

Thanks for sharing! Very disciplined training and your are reaping the benefits 👍🏿

[@adamfernandes4312]

That's some insane pace, mate. Any tips for improving pace?

[@yesno9374]

@@adamfernandes4312 two things - consistency, and control. Consistency - it's important to train at the same level over a long period of time. Fitness takes ages to develop, so you need to give it time. Control - training hard does not mean training well. You want to train yourself, not strain yourself. Give yourself time to recover, so when you really want to run hard, you can

[@adamfernandes4312]

@@yesno9374 This is some sound advice. I can tell you're a veteran of the sport from the way you succinctly explained the relevant points. Appreciate you taking the time out to reply, my man.

[@Harry-uq9qd]

my easy runs are in Z2, so HR mid to high 140s, and the pace ends up being quite slow. But their easy run by the end is my race pace, so everything for me would be at least 1 minute slower

[@alvinkarangizi]

Nice, thanks for sharing 👍🏿

[@user-gj5wb3gp1b]

Similar to Arthur Lydiard's principles

[@oyyst_r]

I plan on running a sub 5 1500m, as well as a 2:19 800m. Im 15. I run easy runs about 7-7:30/km, about 6-8km.

[@Iloverugby396]

Now, that might be too easy for you, how does it feel when you’re doing it?

[@oyyst_r]

@@Iloverugby396 well ive seen videos online saying that we should never surpass zone 2 heart rate, so i just take it slow and easy. i do not feel much as im not pushing myself

[@Iloverugby396]

@@oyyst_r fair enough

[@namaragodfrey1018]

Alvin,i need your connection,i promised you last year that i want to come to Kapchorwa to train,am ready prepared 🏃🇺🇬 💪

[@alvinkarangizi]

Just plan your trip and come. Will be a great experience! But take you time to adapt

[@namaragodfrey1018]

@@alvinkarangizi ok, next week on Tuesday, to start my trip from Mba'ra to Kapchorwa,if possible,I would like to get your contact number, ok bambii ! thanks, push limits, break the tape and make noise 🏃💪

[@alvinkarangizi]

Feel free to email me

[@Sh4d0wGn0m3]

their easy run is even way faster than my race pace!!!! 6.0-6.30/km 😢

[@andydave100]

Alvin, I have a different way to check if I’m running slow enough, some people may think this strange. I’ll hold my breath for 10 second while running. If I can start breathing again normally, I assume I’m running slow enough. What do you think?

[@alvinkarangizi]

Interesting. Probably the same as the concept being able to hold a conversation?

[@andydave100]

@@alvinkarangizi Yes, I think you are right. Keep up the great videos!

[@klipklapklop3359]

Their easy run starts off as my tempo pace and graduatly goes faster than my interval pace 😂

[@alvinkarangizi]

Haha, they are fast! With the hills, their pace is like a tempo for me

[@trinichinee6426]

Are the easy runs in monday, tuesday and friday, done on thus dirt track all the time .. and is the dirt track a softer surface than the road ?

[@alvinkarangizi]

Mix between dirt track and tarmac. More tarmac roads have appeared over the last few years. Coaches and athletes say the dirt track is gentler on their legs. I guess shoe cushioning is improving which may lessen the problem.

[@trinichinee6426]

@@alvinkarangizi thanks mate ,👊

[@lucaswhite-wd8ro]

I thought they would be going way faster than this bc I think I could keep up with them but then again this pace is like my moderate pace (between easy and threshold) not easy pace.😅

[@alvinkarangizi]

Nice! There’s also the hills and altitude you need to factor it 😅

[@lucaswhite-wd8ro]

@@alvinkarangizi yeah you’re completely right but I mean Im just 14 so I hope if I keep training I can get up to their level in my prime. But ye when I went running on vacation on a mountain it was pretty rough bc it wasn’t smooth and it felt like I couldnt breathe

[@alvinkarangizi]

Yeah at 14 you have lots of time. Keep that mindset and I’m sure you’ll achieve it. All the best with your training 👍🏿

[@stevenlennie]

Really interesting insight. I think I would have maybe kept up with them for the first 14km but it certainly would not have been an “easy run” for me. Easy/zone 2 for me would be around 5.00/km

[@alvinkarangizi]

Thanks! Maybe one day you’ll give it a try

[@seriousbees]

6:08 faster than conversational pace? Interesting. Goes against the orthodoxy

[@dolfo34]

atheltes from another world.. their easy runs are my tempo or threshold... hahaha. Greetings from Colombia

[@alvinkarangizi]

Thanks! Yes great athletes

[@stefanong1917]

Their easy run is probably faster than my speed run.. 😂

[@leesin2me555]

he mentioned "very slow" pace for 4mins per km

[@alvinkarangizi]

My bad🫣, should have said relative to the average pace over the run

[@user-fb2rp2fl6z]

Alvin, practice running a little bit barefoot, and then run the same style with shoes on. Soon you will be running without the pain and with the group!

[@alvinkarangizi]

Thanks Justin. I’m certainly not a fluid runner like the athletes here with their fore/midfoot striking and high foot kick up. Yes it’s likely their footwear or lack of growing up that would have helped them developed this style. However I think my body will find the most efficient way to run through increasing my mileage rather than changing footwear. I’m not experiencing any pain but know I’ll run faster with a better stride

[@user-fb2rp2fl6z]

sure, there are lots of factors, like mileage. i am a very amateur runner. i just know that when i was running 6 months ago heel to toe, i had ankle and knee pain. needed to change. so i started trying a little bit barefoot running practice on local grass fields (note: you cannot run heel to toe barefoot, naturally your body will strike on balls of your feet.) Made sure not to go to long and stress my feet (have to slowly build it up.) when i run the same way with shoes on, my stride parameters improve (vertical oscillation, cadence, stride length) because of the recoil effect of landing that way. the feet and legs stop overstriding and essentially start functioning like springs. and most importantly, no pain.@@alvinkarangizi

[@alvinkarangizi]

Interesting and great idea with using the grass. Glad to hear it’s helped 👍🏿

[@dmrkt2964]

their easy run damn near my dying pace lol

[@tHa1Rune]

Their easy run pace is twice as fast as mine wtf.

[@paddyrobb8436]

When men run "hard" or "fast" they get a reduction in testosterone levels. This is why lifting weights after workouts is actually really important for men as it boosts testosterone levels. When women run "hard" or "fast" they get a boost in testosterone levels. Testosterone aids recovery by creating larger and stronger bones, greater muscle mass and strength, and higher circulating hemoglobin. This may explain why women are able to run faster on their easy runs compared to men. Just a theory!

[@jztvchannel8684]

cite your sources

[@paddyrobb8436]

@@jztvchannel8684 my source is my former college coach, wish I could remember if he cited any sources but he knows his stuff so I’m inclined to trust him. Tried my best in my post to make it seem more like my interpretation than fact🤷🏼‍♀️

[@alvinkarangizi]

Interesting. Did a pubmed search and found this study from 1984 pubmed.ncbi.nlm.nih.gov/6745209/ that would support your points, although I can’t access the full paper and the number of participants is low so unsure about the quality of data.

[@theanomaly3038]

Seeing their speed, i think thats far too easy. For me at least

[@redravenrages6321]

"Slow" LolZ!

[@srinivaskumarreddy120]

Hi don't know how I unsubscribed u. Happy that after 1yr KZbin suggested me luckily. You channel is more informative than other European shit running channels🇮🇳🇮🇳🇮🇳👌💝

[@alvinkarangizi]

Welcome back! Although I don’t think it’s nice to talk down other people’s content. We all have different preferences. It’s awesome that we access to loads of different running content on KZbin

[@MrWadeBarrett]

The only shit is in your streets

[@isitrachelorj3953]

They prepare to race the same way the 37+ Kenyon runners who were suspended in 2023 prepare to race, doping.

[@alvinkarangizi]

Doping is a plague to the sport, not restricted to one geography and a battle for many years. I hope it is abolished through integrity and clean sport initiatives

[@OhNehNee]

who can compete with the africans? are we just forfeit?

[@user-jp4ld1ss9i]

33? You look 53.

[@alvinkarangizi]

Cool

[@addyjudd504]

You are silly 😂 he is much healthier than 99% of the population.

[@user-jp4ld1ss9i]

33? You look 53.