My First Time Running on a Track in 6 Months!

[@estebangonzalez3986]

Great to see you back, Jake! I'm so excited for your comeback!! Onwards and upwards!!

[@Loppy2345]

Great to see your videos, hope your training goes well and you make it to the Olympics this year!

[@andreaseek01]

Great Jake! Nice to see how you are progressing towards Paris!! Do you have one running session that you think is the best that you have done? For example 10x400m at 55sec or something. Would be interesting to hear what you think is the best session that you have done ever!

[@jakeswightman]

It would be race pace sessions like this. So we would do 4 x 400m off 5 mins at 50-52 (800m pace). Or 10 x 400m off lap jog at 55-56 (1500m pace) If I can do these feeling strong and in control I know I’m going well

[@adrianhaines2628]

Did that very session 4 x 400(5). Racing my first 800m race of the season in 10 days. I suppose you add 2 second to your average 400m time and double to get your predicted time ?

[@JuanDiaz-vx7kr]

Love your videos Jake! I’m on the same path at the minute, just building back and getting to most of things, this motivates me a lot! Cheers and good luck this year!

[@nperium9886]

Uploaded right before I was gonna go hit my long run. Thanks for the motivation Jake!

[@matthewnewnham-runner-writer]

Great to see, Jake; thanks for sharing. - Best wishes from Valencia

[@riccymiccy]

A great wee update. Also nice to hear about how you've incorporated cycling into your cross-training. I have been doing more of it although I am pretty poor at it.

[@RobWatk-m2o]

Nice video Jake. Good to see your on track. I was racing zwift for a few years and can vouch for how hard they are. Often harder than races IRL 😮. I’m back on it due to a running injury myself and the bike legs have just disapeared. Still it is still more engaging than a load of elliptical . All the best for 2024 💪👍.

[@colleenquigley9840]

love to hear about the cycling!!! :)

[@AdamGordon1]

Great work. Paris here we come!

[@cuadrantmobile2997]

Nice to see you back jake! About questions: how does a week in base period look like for you? Any fartleks or treshold stuff?

[@jakeswightman]

We do hills once a week and tempo/long reps on grass or trail

[@cuadrantmobile2997]

Thank you so much man! You're such an inspiring figure

[@lubeckichiro]

My son did 3x1200 cut-downs at 78,76,74 and could barely walk next day... Impressive!

[@neil1974uk]

Nice video good to see you back. It’s interesting how running to cycling fitness, and vice versa doesn’t always translate, though I suspect with some structured training on Zwift you’d soon improve. I really got into indoor cycling on Zwift when having to take 5 weeks off running due to a stress reaction. Although I lost a lot of running fitness I was able to get back to my previous level relatively quickly .

[@charliepope985]

Love the video! How far out from a peak 800m race would you start any sort of raced pace work?

[@jakeswightman]

Start race paced stuff about a month before racing

[@1213Steven]

Can't wait for the start off your season!

[@michaelkrentzin]

Good to see you back on the track.

[@markbateman9222]

Great to see you back in serious training! Hope everything is OK when you increase the intensity of the sessions. From long and bitter experience - cross training sucks! The elliptical must be the worst machine ever invented. I agree about cycling, no direct crossover to running fitness. I have heard it said that if you do too much work on the bike it can actually hard your running because of the difference in muscle usage. British 1-2 in the Paris 1500???!!!

[@slives09]

Nice video. I’m wondering what 3D printed orthotics you are using? I have orthotics that are heavy and I’m looking to find better ones. Thanks

[@joshdavid11]

He's back!!!!!!!!

[@filiptoul]

You look fabulous! The cross training and gym really made you really a different runner 😻

[@socerdude581]

Can you do a video discussing your shoe rotation?

[@athletemannies9192]

Juicy content ❤

[@geoffh2560]

A lot of videos coming from Flag recently - best of luck with your 2024 season Jake.

[@bonn1771]

Nice work keep up the good work

[@benhadman2812]

Q/ on Orthotics Jake. I managed to pick up a stress injury to my shin a couple of months after you. Did you get this recommended by a podoatrist or more self prescribed following footballers use? and what is the reasoning behind using them? Meant to help with general injury prevention? Any links etc would so helpful

[@JonathanJScottFilms]

Great to see you back on the track Jake. Question regarding long slow runs where the aim is to build a solid aerobic base...what sort of average heart rate would you suggest to aim for for a 1 hour flat run. My HR max is about 182 and i race predominantly the 5km diatance and do 70km a week with 2-3 workouts, the rest is long slow stuff. Cheers and all the best for your 2024 season. Will be following closely. 👍

[@jakeswightman]

Everybody’s HR range is different. My easy runs are around 155bpm but my max is around 200. Best way to find out is testing. Otherwise you can take an average of the HR of these runs going off ‘easy’ feel to get a better idea of where it should be sitting.

[@JonathanJScottFilms]

@@jakeswightman thanks Jake I really appreciate the reply.

[@davidwinston8122]

Hope to see a decent time for your park run

[@OldLando]

Hey Jake swimmer here, if you need some goggles let me know ;)

[@lean2281]

Lets go champ

[@rhysmcmanus]

Hi Jake, I’m a 17 year old middle distance runner. I developed a stress fracture on my metatarsal in my foot 6 weeks ago now during my cross country season. I believe it was due to inefficient mechanics. Have you any tips to know when your fit to come back or when is too early and any little things I could do to help my rehab. 😊

[@liamroche9844]

Hi jake, I’m also suffering from some sort of shin pain which I think is shin splints do you have any tips on getting over these types of injuries?

[@jakeswightman]

Try and avoid running on concrete for lots of runs, keeping a mixture of surfaces. Increase calf strength and consider seeing a podiatrist for a gait analysis for potential shoe/orthotic recommendations.

[@liamroche9844]

@@jakeswightman Cheers for the advice much appreciated. Good luck on winning the Olympic Gold!!

[@timsimon8995]

Hard hard massage. Break up the adhesions in the tissue. Use your thumb and slowly and deeply massage up from your ankle up to your knee along the shin bone and muscles. Do it for 1 or 2 mins each day. It's the only thing that ever helped me. Now I do it for maintenance regularly.

[@maxit7177]

don't know what you've had. I follow you from Italy. I understand it was your first aerobic power workout. In fact, you seem a bit 'back' to me. It wasn't better to start with workouts around the Maximum Lactate Steade State with active recovery in zone 3. Have you thought about it?

[@AvinashSingh-sp4qv]

Jake sir how to run fast 1500m like you which component i focus on aerobic foundation or any specific workout pls reply sir I'm 3:50 guy

[@jakeswightman]

Maintain a mixture of aerobic throughout the year, whilst introducing specific anaerobic sessions closer to racing

[@AvinashSingh-sp4qv]

@@jakeswightman thanks you so much sir

[@craigtsmith6957]

can you tell me where to get the Orthotics from Spain please? - great to see you back i was following your build last year

[@jakeswightman]

Through Steve Connor at Balance Physio in London 👌

[@craigtsmith6957]

@@jakeswightman hey thanks buddy - best wishes this season.

[@TrumpPlays]

what is your shoe line up, what you use for easy days, workouts etc.?

[@jakeswightman]

NB 860 and Vongo for easy runs. Rebel and Pacer for workouts.

[@johndavies7626]

Interesed to know that you dont use your quads as much when you're running🤔 Which muscle group do you use the most, hips and glutes?

[@jakeswightman]

When we’re running quick it’s glute and hamstrings that provide a lot of the power !

[@johndavies7626]

@@jakeswightman well i did not know that🙂 Happy New Year Jake btw 👍

[@timsimon8995]

A lot of people don't activate their calves enough. They are super strong and do a fair bit of the work for propulsion, if engaged properly.

[@osvaldobermejoalonzo4612]

@@timsimon8995 What basic exercises can I do to activate my calves? Thank you bro.

[@timsimon8995]

@@osvaldobermejoalonzo4612 think about using them to push off as you run, either each step. In the gym incorporwte them into other functional movements like single leg squats and walking lunges.

[@Theisle777]

What is your easy pace and 'steady' pace when at altitude or does it vary a lot?? Good to see you back from injury

[@jakeswightman]

We run to HR zones which determines this, so paces vary at different heights, but effort is similar between them. A physiology test is the best way to get this info, but you can run with HR and notice how it looks compared to different efforts for a rough estimate!

[@Xavier-g2c]

Hey Jake what is your best way to prepare for a long race like the 2 mile but you are an 800 guy just want to know your thoughts on it.

[@jakeswightman]

Keep up the aerobic work as helps the 2 mile but will also make 800m work easier to get into when come round to it. Give yourself a target for the race as there still needs to be motivation for it, even if it a means to an end.

[@miller10]

See you in Melbourne

[@adityathapa870]

When I will run in a track it would be my first time and i ve been running for about three four yrs😂

[@AndrewCleverly]

making 70 second lap look like a jog lol theres an indicator of potential speed lol

[@shaylorcyclingwahoo]

Nah there's something up with your Zwift calibration if you're getting dropped in C races. There are cheats on Zwift, but not nearly enough for you to be a low C. I notice you have a wheel-on turbo, I wonder if it's not reading right. I mostly run again now after a 5 year period of cycling due to major knee injuries (not from running), at a much slower speed than you (18min 5ks) but I'm still a high-B on the bike, off mostly running training the past year (dropped from A when I was only cycling). Ok, I also have more years of training on the bike too, but not sufficient to explain the difference in somebody like you. It has to be setup, I know loads of crossover athletes.

[@ScalperSpecltr]

Where is this track located??

[@rm6857]

for me coffee only with 3 teaspoons of sugar, and like 20% milk

[@NickHope]

Who are the other runners?

[@jakeswightman]

Zak Seddon, Tom Keen and Georgie Hartigan

[@Clanlesscavgaming]

Where Thomas keen

[@mohamedaitoulhcen]

Good ❤

[@Justin-uc8sc]

Greetings sir. Are you the fastest man on Earth?

[@robinbauer1975]

Jake Wightman Gold in Paris 👀 Do you incoperate double threshold sessions in your workouts?

[@jakeswightman]

No, we’re more of an old school approach with quality over quantity of running.

[@timsimon8995]

​@@jakeswightmanlove that. Too much threshold and aerobic reps never make me race well over 800m and 1500. Have ran 3.42 and 1.50 and my mileage at my peak was maybe half what my competitors did. 3 or 4 quality track session a week. People who would smash me over cross country I would destroy over 1500m. Seb Coe's dad and coach Peter always advocated for this and said long slow running creates long slow runners. Yes you so need a great aerobic base and aerobic fitness, never neglect that. But many runners completely neglect to work on their top speed and improve that. Makes running a first lap in 52 secs far easier if you can run 400m in sub 50. And being fast over 800m makes running through 800m in a 1500m race un sub 2 far easier. Speed reserve is so important.

[@osvaldobermejoalonzo4612]

@@timsimon8995what is Jake’s miles average? Thank you!

[@solomonhiggins4576]

Let’s go he’s back, I don’t ever wanna see that goofy Jacob ever win a 1500 gold ever again 🇬🇧

[@sautronjohn]

Subtitles please M8😅