RUN FASTER with the 3 Bucket Strategy

Looking to Run Faster and improve your running speed without risking injury? In this video, we'll walk you through three essential running workouts that can make a real difference. This will explain step-by-step how to incorporate running workouts into your training, and highlighting common mistakes to avoid. Each workout is designed to develop different running qualities, including explosive power, increase tendon stiffness, and eliminating inefficient habits like overstriding and poor running posture.
We provide useful tips to customize these sessions and offer different options to keep you motivated. Lastly, we reveal a workout that can be counterintuitive but has been shown to have the strongest correlation with superior marathon times.
Whether you're a beginner or a seasoned runner, these workouts can help you train smarter and achieve better results.
Video Resources:
Paper 1: World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs pubmed.ncbi.nlm.nih.gov/31045...
00:00 Intro
00:15 Step by Step guide on Strides
01:27 Benefits of Stride Workouts
02:08 The Mistakes of Strides
03:32 Running Interval Sessions
04:22 Benefits of Interval Training
04:35 The Mistakes with Interval Workouts
06:10 Benefits & Mistakes of Slow Running
07:10 The 3 Bucket Strategy to Run Faster
Book a Free 20 Minute Injury Chat calendly.com/runsmarter/injur...
Website: runsmarter.online/
Instagram: / runsmarterseries
Facebook Group: / 833137020455347
Podcast: playpodca.st/runsmarter
Email list: mailchi.mp/runsmarter/e-mail-...
Download the App by searching: 'Run Smarter'

[@thejeffinvade]

I just run a 19:40 parkrun last month. My easy pace is 6:00-6:30 per Km, that’s 9:40-10:30 per mile. I see people pass me on my easy runs all the time, but I know I will be passing them in races.

[@Kelly_Ben]

I've just found your channel, and what strikes me about your videos, and the comments, is the word "useful". I watch a lot of running videos, and find them inspiring, motivating, educational... but rarely actually USEFUL! I can't wait to incorporate the bucket method into my ultra training.

[@RunSmarterwithBrodieSharpe]

I love this Kelly, it is a good reminder for me when making future videos!

[@jessesumrak]

Love your content, Brodie-this is awesome! Long-time listener of the podcast and have your book. Best running content out there for injury prevention. Love it! Thanks for all you do for the running community. :)

[@RunSmarterwithBrodieSharpe]

You have made my day Jesse and thanks for reaching out! Looking forward to hearing more feedback and feel free to reach out if you have questions.

[@bev9708]

Ohhhhhhh!!! Gosh, this is sooooo helpful!! Yes me too I had gotten strides quite wrong... THANKS so much Brodie!!! On my easy runs I often repeat your little expression to myself; "embarrassingly slow"!!!😆

[@andreaseek3351]

Great content!🙌🏼

[@idelkysquintanaramirez3269]

Great video Brodie! 😉

[@PoetWithPace]

Thank you for this Brodie. Really useful as always!

[@RunSmarterwithBrodieSharpe]

You’re welcome. Thanks for watching

[@cathyhampton4500]

Wow great info Brodie. Thank you Always informative … explained very easily ❤

[@RunSmarterwithBrodieSharpe]

Glad you enjoyed Cathy!

[@KwyjiboVanDeKamp]

Super great video! What you're recommending for recovery between each stride? A super light jog or walking?

[@RunSmarterwithBrodieSharpe]

Thanks for watching. Glad you think so. Walking or standing for 1-2 mins should do the trick

[@KwyjiboVanDeKamp]

@@RunSmarterwithBrodieSharpe Thanks for the immediate response!

[@melindaschroeder5737]

So helpful - I am making all these mistakes :(

[@RunSmarterwithBrodieSharpe]

Glad you’re finding them useful

[@EricCartmanFTW]

Am I right in saying that doing intervals too long basically turns it into a consistent effort tempo run? general rule of thumb is 1-8 minute max per interval. That's if you prefer time over distance, elite runners can do longer intervals because they can probably complete 2km much faster than 8 minutes?

[@RunSmarterwithBrodieSharpe]

Thanks for commenting Eric. I think intervals less than 4-5 mins is recommended. Keep it short and fast.

[@BDamen1984]

Did I understand you right saying that 800m repeats have shown to be more effective than longer interval reps?

[@RunSmarterwithBrodieSharpe]

Correct 👍

[@BDamen1984]

@@RunSmarterwithBrodieSharpe what about a certrain most effective speed or heart rate zone for marathon training specifically? I would be inclined to run some 20 seconds faster in these 800m intervals (HM pace), and use some tempo blocks at expected MP (zone 3) during my long runs for example.

[@RunSmarterwithBrodieSharpe]

I haven’t come across any research to confidently answer your question. Running segments at marathon pace during your long run leading into the marathon is a great idea and widely practiced. The shorter stuff would be designed to increase your VO2 max. There is some great tips on how to do that in this video kzbin.info/www/bejne/l2XJmGqlaNNseNksi=SzY7C0HnwP-j9i51