My Morning Routine | 40km Run | The Wintering | Ep3

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#Resilience #HybridTraining #HybridAthlete

[@ferguscrawley95]

Hey everyone! Hope you enjoyed the video 🤙🏼 Let me know what content you want to see as part of ‘The Wintering’ in the comments down below 👇🏼

[@Run_ningmatt]

I video on your morning routine around a work day would be great, I’m currently running before work also

[@ferguscrawley95]

On it 👊🏼

[@Rerum_Novarum]

Fergus is an incredible human. His story. His athletic capability. His character. This wintering series is exactly what my soul needs right now. I'm sure that's true for many others. Stay strong friends 🌲👣❄

[@ferguscrawley95]

Appreciate that! Thank you!

[@MrTmmyh]

Love the videos. Quality stuff as always! Also making Erin wake up at 05:00 just to film you "wake up" had me dying!

[@ferguscrawley95]

Hahaha she was not amused, but needs must 🤷‍♂️

[@neiltimms9380]

Absolutely love the attitude that 40km was prescribed and for a reason so 40km it is! Also love the 'Ego is the enemy' reference. A book reference perhaps by Ryan Holliday??

[@lesleygriffiths4773]

Grate video cheers for the training advice. I have also adopted your saying Be bold start cold as removing layers is a pain in the backside

[@ferguscrawley95]

Good stuff! Thanks for watching!

[@rich_in_the_lord]

Hi mate, thoroughly enjoyed that. Got tired by watching it but great to see how you fuel yourself and get prepared. My trouble is exactly how I fuel before and afterwards with my walks because I have suffered extremely bad sugar crashes but hopefully beginning to manage them better now! Much respect Richard

[@ferguscrawley95]

Great to hear Richard thank you! Might be worth watching this video r.e fuelling: kzbin.info/www/bejne/eoDQmJh6j9Kenbs

[@rich_in_the_lord]

@@ferguscrawley95 yes mate that video helped a lot even with the little amount of exercise I do. Gives me more of an insight what I need to do, to refuel for the next day. Thankyou 🙏

[@joe-sh10151]

I appreciate where he talks about not using headphones when training. Taking the time for reflection is definitely underrated, including by me since I spend my training time listening to podcasts and audiobooks. I'd like to try to mix it up a bit. Also has he ever talked about what shoes he wears?

[@ferguscrawley95]

Much better tolerance for endurance training once you get used to not using them for sure! Shoes: I’m in Vivobarefoot day to day and generally on trails, road running I’m Altras, and faster stuff I’m in spikes or Saucony!

[@tonigadzhev7175]

Another amazing video mate, I've recently transited from a volleyball player to a hybrid athlete (v-ball + distance running) and your channel is a huge win for me. Thank you for all your advice and insides. A workday routine would be great to see. Cheers mate.

[@ferguscrawley95]

Awesome to hear Toni, thank you!

[@kategiles7503]

Would love to hear about your nutrition for the rest of the day post long run….

[@ferguscrawley95]

Several videos on this in past! Head to my ‘full days of eating’ playlist/look through past 12 months of content - loaddddssss of stuff there on it! Enjoy!

[@stevemarkperry]

Loving the videos, Fergus. I've always struggled juggling lots of different activities (running, BJJ, cycling, powerlifting) so I'm really getting a lot from your videos. Workday routine would be sweet 👊

[@toughguy8228]

With plantar fasciitis I had to shift my running time to the evening when my feet pain is a little more bearable. Stay safe out there

[@runscottyrun5297]

My morning routine today - 1. Get motivated AF watching THE WINTERING Ep. 3 whilst drinking a cup of strong black coffee, 2. Mandatory post coffee bathroom break, 3. 90 minute run in 30 km/h wind, rain and 4 C temperature, 4. BLOODY AWESOME🤓! As I have said before Fergus, love this series, thank you for taking the time to do it! Cheers from the West (wet) coast of Canada, Scott #beboldstartcold

[@ferguscrawley95]

Awesome to hear! Go well!

[@MMa017]

Man, I met you recently and wow! I don't know how I didn't know about you earlier. I have seen lots of vlogs in few weeks. I've been always cyclist and like gym but know you're inspiring me to put my shoes and go running, what I'd hardly ever liked. For lots more of videos like this. Congrats guy🙌🏼! Cheers, from Spain 🇪🇦

[@ferguscrawley95]

Awesome to hear! Thank you!

[@AHeroAlmost]

The morning cup of coffee is an essential for a nice “light” run …

[@billybishop565]

That Canal looks a complete dream to run on. Anyone from the uk who runs on the Leeds/Liverpool during winter knows how bad it is. Looking forward to watching the rest of the videos on your channel.

[@ferguscrawley95]

It’s ideallllll! Thanks man!

[@sophieandrews5143]

I love these videos!! So interesting, and a good motivation kick!!

[@ferguscrawley95]

Awesome to hear, thanks Sophie!

[@MorganTame]

Question: Why do you choose the Union Canal? Don't you find an out and back session of that length boring? On my long runs, I always want a varied loop to keep things interesting and normally choose off-road. Question aside, I am loving the Wintering series keep up the work! Running over the winter is such a challenge but experiencing the season's change and pushing through the tough times is so rewarding.

[@ferguscrawley95]

Loop = more opportunity to bail out. Training focus here was as flat ad possible hence the canal, and why varied terrain and elevation wasn’t on the cards (even though I enjoy that more). Training is never boring for me, and an out and back makes it very predictable and easy to pace. Plus I’m going to be working up to a specific ultra distance on the UC again soon so reacclimatising to it somewhat. Specificity is the key word here really!

[@howard8703]

Pretty new to the channel but loving the videos! Keep up the great work 👍🏻 A workday routine video would be class too

[@ferguscrawley95]

Thanks for watching Iain!

[@WillMeech]

Your videos are getting so much better, really enjoying the series 👍🏻👍🏻👍🏻

[@ferguscrawley95]

Thanks William, appreciate it!

[@joerussuk]

Another great video Fergus! Really enjoying the wintering series

[@ferguscrawley95]

Thanks mate, appreciate it!

[@IParmanHD]

Really upping the production quality with this new series! Loving it

[@ferguscrawley95]

Thanks Harry!

[@TheFifthStinger]

Great video! I'd love to see you address running through the elements, i.e. snow, icy surfaces, and if you adjust your training to accommodate them

[@ferguscrawley95]

Don’t you worry, when the weather turns it up a notch I’ll be there!

[@callam35]

Careful of things with 5HTP in, over time they can cause issues with the valves in your heart - also, don’t take them if you are on SSRIs

[@ferguscrawley95]

Only with pre-existing high BP/cardiovascular issues (when under 300mg) is general consensus - neither of which I have - but 100% not to be taken alongside SSRIs/any other form of antidepressant!

[@conorwright9783]

I've never burst out laughing so much at a KZbin video. 10.30 "uncomfortable for me as it was for you" 😂 thank you sir

[@ChrisLeFevre70]

Cinematography, perhaps that’s too grand a term, is flipping (British term) awesome on your videos, just wow! Top man, again no gimmicks just a human achieving what he can! Brilliant!

[@ferguscrawley95]

Haha thanks Kit, appreciate it!

[@greerzzlybear]

More common to say 'J'ai terminé' as 'I'm done' because 'Je suis fini' means 'I am dead'. Watching from Canada, really like your videos :)

[@mikehooley6398]

I know that your entire athletic approach is about being a hybrid athlete so I shouldn’t be surprised every time... but nonetheless, I am... your endurance and strength abilities continually blow my tiny little mind!

[@ferguscrawley95]

Haha thanks man! Just years of stubbornness and death by analysis really 🤷‍♂️

[@fabricederidder494]

Just found your Chanel.. 1 word :awesome.. as Someone who is looking to transition from strength work in to endurance,This is gold . Will contact you in The future to help me setup My training!

[@ferguscrawley95]

Thanks Fabrice - appreciate it!

[@julioberr1562]

Best channel ever! Please keep on with the content! With the GymShark Black Friday event coming, have you or can you do an GymShark haul/review of their gear?

[@ferguscrawley95]

Shall do thank you! Probably not in time for the sale I’m afraid - I post much more frequently about this on my stories on Instagram if you see those?

[@AshMrph]

Another quality Vlog Fergus. Loving this series 💪🏽

[@ferguscrawley95]

Great to hear man, thank you!

[@michaelbischoff4022]

Very interesting video, as a beginner you can learn a lot from it, I run 40 km over 5 days, but a blatant 40 km early in the morning .. Respect

[@ferguscrawley95]

Thanks Michael!

[@ginasanchez4244]

I love your videos! You motivate me a lot!! Greetings from Spain!

[@ferguscrawley95]

Great to hear Gina thank you!

[@liamnelson6833]

Loving the series mate!

[@chrishamilton9206]

The union canal…Noooooooooooooooooooo! 😂 top video dude. All good tips! Looking forward to the next one 👍

[@ferguscrawley95]

*shudders*

[@gammacell1261]

Hey Fergus! Loving the content! I’ve been watching you for a little over a month now. And I really enjoy your material. My lady and I live in Michigan (USA). We watch your videos each morning. Also if you plan on making merchandise for The Modern Mind we would happily by some. But until then, we’re going to continue to promote your company to our family and friends to help the cause any way we can.

[@ferguscrawley95]

Awesome to hear thank you so much!

[@craigscott5805]

I use a beanie, buff and gloves to give a bit of heat management leeway when I don't want to deal with whole body layers.

[@ferguscrawley95]

Pain in the arse eh, gloves and beanie/cap solves most issues!

[@nathanvandendungen4450]

Thanks for the tips on the book and gym shark gear. Would like to see the weekday option as mine is practically the same throughout the whole week.

[@ferguscrawley95]

Shall get it done! Thanks for watching!

[@jamesljustina4545]

Great video, I’d be keen to see the work morning routine as well 👍🏼

[@ferguscrawley95]

Cheers James! Incoming!

[@jcvaliquette5886]

Keep up man !!!! Great content

[@donnamelling6518]

Great video, makes a lot of sense. Makes life much easier prepping the night before plus doesn’t disturb your partner. I do exactly the same but rather than run I go to the gym. Loving your work 👍

[@ferguscrawley95]

Thanks Donna!

[@iainduke6426]

Love the content as per usual big man!💪 Something I often struggle with is physical tiredness throughout the rest of the day after exercising in the morning and just wanting to nap afterwards... this is obviously not ideal before having to go to work! Is this something you have experienced, and if so, how would you counteract it, outside of ensuring you get into bed early enough? But I am also a serial napper so I maybe beyond help 🤣🤣

[@ferguscrawley95]

I often find I have more energy when I train first thing, but the 🔑 for me after long/intense sessions is not to get too comfortable at any point otherwise I’ll nod off. So no sofa, reclining etc - if you’re at a desk make sure you’re sitting up/standing desk and have tasks ready to go so you’re focused!

[@jnewnam88]

Great video Fergus! When will your marathon and strength program be available? Working towards a 3 hour marathon over the summer but am trying to figure how to incorporate strength as well. Would you recommend your full tri and strength and just sub some bike for more running?

[@dannymooreheadmusic7559]

This vid quality is insane mate (content and editing). Also commenting for the algo

[@ferguscrawley95]

Thank you mate, appreciate it!

[@mattynagle5709]

Love the content, something I'd love to see is running warm ups. For something like this do you just go for it? Or is there any dynamic stuff beforehand?

[@ferguscrawley95]

For this sort of run, my warm is: start running.

[@michaelwardle2913]

Nice series mate. Interested to know if you take any more supplements (creatine, fat burners) at all? Could include in a morning routine of a normal day if so… keep it up 👍

[@ferguscrawley95]

Top up the creatine in ‘Rise’ to 5g and that’s it! Fat burners are largely a scam sadly, unless they’re the illegal ones that actually work - but I wouldn’t recommend those for obvious reasons 😂

[@peterbirds6397]

Fantastic insight.

[@ferguscrawley95]

Cheers man!

[@adamlucas7295]

Great video! I'd interested to know about your morning routine with work. Also how do you manage protein to maintain muscle mass around the long runs? Thanks!!

[@ferguscrawley95]

In depth video on exactly that my man: kzbin.info/www/bejne/eoDQmJh6j9Kenbs

[@RHCBstuff]

What would be a substitution for the gels and the shakes exc… because where am from first of all they are very expensive and secondly the quality is not great. Great series btw keep it up 💙

[@ferguscrawley95]

Anything carb dominant and easy enough for you to carry - simple as that really!

[@joshuavisser3273]

A cup of coffee and some jumping jacks is essential!

[@ferguscrawley95]

Get what matters moving…

[@hannahstewart498]

Hi Fergus, loving the videos so far very interesting and motivating. I was just wondering what shoes you were running in?

[@ferguscrawley95]

Thanks Hannah, was in the Altra Torin here!

[@jonnysmith5942]

Another great video Fergus, which Altra trainers are you running in and how come you aren’t using Vivo’s?

[@ferguscrawley95]

Thanks mate, these were Torins - and for several reasons that I discuss in previous videos on vivo I have done, best bet is checking those out!

[@fraserxsamson]

Would love to get a run with you sometime. Love this series of videos mate

[@ferguscrawley95]

Some exciting stuff on the cards for next year my man!

[@joannekearney5588]

New to the channel. Inspirational 🙂

[@ferguscrawley95]

Great to have you here, thanks for watching!

[@nickmarrow2645]

Hi fergus Can you do the vid on your PM/AM routine on a working day 👍🏼

[@ferguscrawley95]

I’ll get it done!

[@nickmarrow2645]

@@ferguscrawley95 legend 🤙🏼

[@isaacomalley-laursen6675]

Great videos, but please show more video of your dogs!!! They look amazing!

[@ferguscrawley95]

Will make it happen! They are indeed, amazing!

[@isaacomalley-laursen6675]

@@ferguscrawley95 Thank you so much! You are my new favorite KZbinr by the way! I love the videos! Can we please shave the mustache though?😜😋 haha (only joking…)

[@johnmckenna5534]

Great vid ,thank you , What was the name of the compound / mix in your soft flask? 400Cal in each nice , Thanks

[@MrScottyT21]

Dog content = instant like.

[@ferguscrawley95]

Noted.

[@no_excuses]

Thanks for sharing your insight Fergus, I'm interested to know the frequency of your long runs? Are you planning to do one a month during for 'The Wintering' content or does it depend on the event you're training towards?

[@ferguscrawley95]

These are 1/week on a Saturday at the moment for the rest of the year - and yes this is specific to training goals at the moment!

[@andrewcummins1976]

so i just found your channel today, and i subscribed. this is exactly the athlete i am trying to be #hybrid. i just had one main question. im just starting to add miles slowly (ran 6.69 earlier tonight), would you recommend taking creatine (5-10g/day)? is there any benefit? any downsides? also.. would there be any other supplements worth taking? love your content, brother! stay frosty

[@ferguscrawley95]

Awesome to hear Andrew! 5g a day every day, no downsides - crack on. And other than that it’s highly individual dependent on lifestyle factors really!

[@ajnwhitfield]

Great & interesting video - can you tell me what shoes you’re using? I transitioned to Vivobarefoots just over a year ago but can’t manage on hard surface, only trail

[@ferguscrawley95]

These were Altra Torins!

[@edwardpage9996]

Any advice on how to plan a running route, like out n back vs a loop?

[@vrbac23]

I like colder days more and i can train better the summer heat is killing me:)

[@ferguscrawley95]

I know a few people the same!

[@rlb1002]

great video, new subscriber

[@ferguscrawley95]

Awesome to hear thank you!

[@johnauld9851]

I wasn’t so concerned with the 40km - as I was still trying to fathom that you had a shower before the long run 😆 Good video 👍

[@kayakvideos123]

me too, seems like a waste of both time and water

[@ferguscrawley95]

Always showered first thing since I was 14, my skin breaks out really badly if I don’t - and had hair product still in from day before so that has to go 🤷‍♂️

[@ferguscrawley95]

Context is 👑

[@helenclatworthy8925]

@@ferguscrawley95 🤣🤣🤣

[@TheHamish44]

not sure if broscience or not.. but do you find a coffee (the caffeine) the morning of a run can cause your heart to beat faster meaning you have to drop pace/effort vs if you didnt have the caffeine to stay within your desired heart rate zone?

[@ferguscrawley95]

Oh yeah 100% can be the case, but I had it 90 mins before kick off so it had somewhat settled. If you were to slam it and then set off then it could confuse data a little, but I’d rather have less accurate HR data than 💩 my pants so… Swings and roundabouts.

[@TheHamish44]

@@ferguscrawley95 haha got it , appreciate the reply!

[@ivanbenisscott]

whats the grey longsleeve gymshark shirt you're wearing in this video at the start

[@samweller2099]

The Matt Does Fitness intro makes me want to stab out my eyes. Otherwise great videos and I now subscribe!

[@ferguscrawley95]

75% non-subscribed viewers at one point, something had to change 🤷‍♂️

[@tandrews2410]

Do you perform any kind of warm up / perform any activation exercises before you go out? Or do you simple get out there and start running?

[@ferguscrawley95]

For something of this pace - just start running!

[@pasit_strength]

Love your videos! Hope this comment please the algorithm 😜

[@ferguscrawley95]

Thank you - appreciate it!

[@jacobkiefer9219]

Video on avoiding GI issues while doing long endurance events?

[@ferguscrawley95]

Too individualised for me to comment on as a stand-alone video - only way to nail it is progressive trial and error person to person 👊🏼

[@2spoons]

Go the Garmin, iPhone and GoPro fully charged too..... ?..... I often forget unless I have a check list out to tick mentally the night before - also I like your be bold run cold..... nothing worse than over dressing - lust one layer if its 8º+ and gloves / hat you can rotate to help rotate your body temp from over heating then suddenly freezing

[@ferguscrawley95]

Electricals are never in doubt really haha, too much of an ingrained habit for me to forget! Hats and gloves are 🔑

[@rlb1002]

Hello Fergus, do you ever get any problems with shin pain? My biggest problem with long distance running!

[@ferguscrawley95]

Hey man! Never been an issue for me no, I’d have someone look at your gait first and foremost to see if there are any issues there!

[@na-dk9vm]

Hi Fergus, I'm just wondering something. And I don't mean any disrespect whatsoever, but since you ran 40kms, why not add in another 2.2km for the full marathon?? Again, by no means am I saying anything negative coz even someone who runs 5k on the morning is doing well in my eyes. Just wondering why you didn't just do the whole marathon, is it becuase your following a structured programme and don't want to deviate from it?? Thanks man great chanell

[@ferguscrawley95]

Stick the the plan my man - simple as that, another 2.2km would’ve been pure ego, so bit of a ‘check yourself’ moment haha!

[@bradleymcclelland5444]

How long did it take you to build up your distance? I did a 1/2 Mara with 19 weeks training and ended up injuring myself. Keen to get to marathon distance

[@ferguscrawley95]

I could run for 2 hours solid at 135/140HR as soon as I started running again, but that robustness comes from strength training - so everyone is somewhat different really! You may well be doing to much non-specific volume, but wouldn’t want to comment without more context!

[@Tricky850]

j'ai fini :p

[@ferguscrawley95]

👊🏼

[@elliothart4228]

Do you think its necessary to eat before morning runs or is it only necessary above a certain distance?

[@lisaf94]

from my personal experience, it depends on your day to day nutrition. if i have a low cal day, i struggle to run on an empty stomach the morning after. if i have a big calorie dinner, i can run on an empty stomach in the morning

[@ferguscrawley95]

Anything over 90 minutes - yes. I’d generally suggest everyone got some food on board before all training in the AM but appreciate that may not be ideal for all due to timing, gut discomfort, hunger etc - but performance wise, it definitely helps to get something on board first. Anything over 90 mins: 100% need a decent hit of carbs beforehand and throughout. Might be worth watching this for more on my approach: kzbin.info/www/bejne/eoDQmJh6j9Kenbs

[@joshtheprune]

Why shower before a run?

[@CriticaLxBombeR]

Very random, but it sounds like your voice is a bit deeper over the past couple months. Did something happen?

[@ferguscrawley95]

Hahaha I noticed this as well and asked a few people who agreed, but couldn’t figure out why - turns out the audio settings on my second camera were off = strangely deep voice occasionally 😂

[@CriticaLxBombeR]

@@ferguscrawley95 lmao it's solid for voiceover videos though

[@ferguscrawley95]

@@CriticaLxBombeR intense isn’t it 😂

[@Leeflow88]

👍👍👍

[@ferguscrawley95]

👊🏼👊🏼👊🏼