Running tips: steady running

[@abbekraus0101]

Best running channel on KZbin. Great tips!

[@exploringnewterritories7521]

4:15 Change your perception. Have more gears and more understanding of what hard is! 4:29 How do you implement steady running into your program? Have some discipline. Don’t go mad, build slowly, or injuries occur! (Your steady should be 20% slower than your marathon pace) 5:16 Jogging or easy recovery days teach the body to run slow! Steady days are great for running technique practice 6:10 After a hard run always have an easy session. Easy follows hard, steady follows easy. Fit it into your program! 7:03 Mental resilience and mental strength. Let’s be honest, it’s harder to run steady vs easy recovery! Commit to fitness. You’re also getting better/fitter and so commit to help yourself! 9:50 Before you go out do the door do an activation routine. 10:30 How to steady run and help your endurance/running. 11:30 If you’re going to implement steady running, you must be willing to implement a recovery routine after the steady running. 12:20 Discipline. On the run don’t turn it into a tempo. Enjoy the middle ground, it’s not easy nor super hard. 13:10 No super shoes. Pick a somewhat challenging route to help with mental toughness.

[@simonnalder4394]

Thank god Stephen… I was having withdrawals … you produce the best running content on the web… thank you 🙏

[@jcarvalho125]

Totally agree 👍

[@stephenscullion262]

Hahaha 👏🏼🥹

[@Drew_Warner]

Same haha

[@chrisgramling9995]

What about cam hanes or david goggins

[@runwithmitch6653]

Absolutely loved watching this! Informative and straight to the point. So much focus on not running junk miles nowadays that steady running has almost become a taboo. I’ve always loved steady running and thanks to you I’m going to make it a even more important part of my training now. “Everyone can jog, not everyone can run” fucking love that! Keep up the great work.

[@tkitanoable]

insane value. My favourite video of Stephen. Just this week I found myself in the state of having a chunk of easy jogging miles spiced with threshold sessions. I felt like running form was broken becaus of a lot of easy running and then it was hard to switch the gears to threshold running both because of pace and running form. So happy I found this video!

[@bobkrogh1670]

You are real! I'm a very fast master runner and the gains from training steady are substantial and I laugh silently when group logic emphasizes how most train too hard on easy days. They never ask themselves why all the fast runners run harder on easy days. Train hard to be fast and train easy to run slow and reduce injuries. Nothing wrong with both alternatives.

[@wetalkhawkstv]

I was just about to run an easy long run. After watching this, im adding 2-4 miles of steady running. thanks for the inspiration

[@johnsteinberg3618]

I used this steady run technique years ago to go from running 6:30 pace to eventually 5:30 pace. I experienced everything that Stephen talked about. Oh yeah, you should do this by yourself so you don’t go too slow or too fast

[@mohammadsweileh284]

Found a Good take away. Easy follows hard, Steady follows Easy! STOKED to try this out!

[@schoukri]

Finally running advice from someone who actually knows what they're talking about! Thank you for the great advice and no BS content!

[@stephenscullion262]

Just very lucky to have learnt from some of the best

[@biancam3442]

We love your content and your enthusiasm Stephen! Thank you for being so genuine and helping the entire running community! We appreciate you 🙏🏽

[@adamcaswell]

Thanks. I think this is my favourite video yet. I like that this isn’t just sunshine and rainbows and shortcuts, but focuses on effort and consistency! Motivating

[@princethumper]

Good advice, a lot of people have misinterpreted the lydiard principles and the long slow run, in actual fact his athletes were running those runs at what you call here steady pace, not easy not hard.

[@prayerXtantra]

Everything about this said: authentic. I believe you man; will keep watching.

[@davidporter2828]

Brilliant! 100% agree about feeling better on "steady" runs than the easy/slow jogs. Ironically, go too slow and everything feels a bit forced and there is no flow. I actually seem to have muscle soreness (DOMS) after the slow runs. Ha, maybe being 61 plays a part - I ain't got time for too many slow jogs! 🤣🤣 Seriously though, there must be a skill set needed for the recovery runs that I am missing, maybe you can do a video on how to do a successful easy/slow/recovery run!

[@gudboyngdisyerto]

like other paces, it takes practice. i started maffetone method april 2022 and i had doms after every run the first few runs. i also felt more tired running same distance and as you said, feels forced and no flow. now still doesn't feel steady but i could get into the flow while running at same low heart rate

[@61js]

Yeah agree. I'm 62 and during slower runs I get intermittent discomfort coming and going, but feel really good running at what I call a decent clip, which I guess is a steady run. Suppose it's all about ground contact time.

[@davidporter2828]

@@61js yes that's it! I can do slower runs successfully on trails, canal towpath, beach etc. And get in the zone easily. But, on the road it always feels better to go along at 'a decent clip' as you so nicely put it! 😀😀

[@bui340]

​@@61js I use a wierd technique to achive short ground contact time when jogging, and that is to change the normal balancing counteraction between arms and legs into a jogging style that keeps the upper body's counteraction with the lower body only with the shoulders. And that is by keeping normal rotation in the spine. The arm action on the other hand starts moving with the leg on same side. The arms should also be kept really bent. The effect is a short fast step with short ground contact.

[@chrism589]

​@@61js same feeling here. Getting the idea now to mix it up. Tried 80/20 running but it feels wrong.

[@azurecoast45]

I think this was the hype up chat my running needed right now.

[@banksj54]

This is brilliant and we as runners, all know this is true. Reading ton's of stuff online+video's of 'gurus' saying you must run easy and then you have your hard days, avoid grey days b/c you aren't achieving anything in those. This video shows that's b.s. and often i find myself trying to run easy and it takes MORE effort to do that then if i would've just ran steady!

[@greganikin7003]

Very well said. Grey zone is a good zone. It’s a transition zone and it’s way better than jog and think oh i’ll run faster

[@gfggsbbq6517]

Thank you for the great advice! I just realized this lesson today during my 22 mile structured long run. I had not done a structured long run before. I could not maintain the faster paces since I have not added in longer steady runs to my training up to this point. This makes so much sense now. Keep up the great work! I pray that you have a Merry Christmas and a Happy New Year!

[@elliotjack6999]

I have only been running about 4 months, the book and plan I read described a steady pace to be about 30s slower per km than the working pace. Made a lot of sense to me, keep the heart rate and intensity up on the rest rather than slow to a walk or jog. Struggle with the run easy advice , I don't feel like I exercised or pushed myself, at least with an intermediate effort I can still recover but also feel good. Anyway, enjoying the content and learning a lot 👍

[@stephenscullion262]

Yes and try to focus on feeling, you’ll learn a lot more keeping an eye of how under control you’re etc.. vs pace, or even hr would be better

[@dbo4506]

That’s not a marathon rig. My guys jacked 👏

[@Kman--]

Now this is the youtube i need in my life

[@jessicaperry1829]

This is a great video! I love the tips and guidance and love the visual 😍🌴🌊 what a gorgeous place to run. Thank you for your videos!

[@markathanitis4535]

How far off is your threshold pace to your “steady run” pace ? How long would you roughly run these for ? Any threshold and steady run sessions you’d recommend?

[@jjjjames5824]

I run to my MAF heart rate when I'm out of shape it feels really slow/easy and when I'm fitter it feels much more steady/concentrated. The effort hasn't changed same HR (physiologically) but the perceived effort has

[@trailahead]

Great video! Seems like the trend is to run too easy these days for endurance. Easy days are important but you need to push it more on other days too. I'm going to start doing a gradual steady run also, thanks for the reminder

[@Pittimus84]

Dude it's so awesome to hear someone say that run easy to run fast is BS, and then hear it from a pro at that! Like I like an easy run but you said what I hate about it my efficiency at that point is none existent because it's just too slow at that point. I used to wonder why I could run 80-90% of my 10mile race pace and feel great after a run and feel just not so well after long easy runs. Again thank you for this video and addressing all this influencer BS that is being put out on how to run especially those of us who truly are wanting to make improvements in endurance and speed.

[@rahulbarca4112]

Stephen is running wisdom. 🔥💪🏾 Vamos Stephen keep showing us.

Loved the tips for steady running.

[@JarredDaw]

Love your videos man, miss the days where you're not putting out a video. But I was surprised, I've been seeing so much of this 80/20 training style where you need to "run slow to run faster" from other fairly reputable channels. So it's strange to hear that non-fast days should still be fairly steasy, when I've been hearing that most of your training mileage should be slower for that aerobic base.

[@mikeshepherd7302]

Great video and some great tips. Thank you.

[@treboltreacy9498]

Hello steve 👍🏻❤️ i came back again second time and keep understanding more and more. Nailed it 😀

[@Frozen_Soleh]

By far the most real video i've seen.. cut the bull shit straight to the facts kind of guy! Awesome work bro!

[@Sofielovehrhf]

Very inspiring mate. Love it! Kudos from Norway.

[@Demidovic1]

Thank you very very much! You saved me from many bad, sadly common, advices!

[@davidculliton2615]

Brilliant 👌 actually crosses over multiple sports with this advice 👏

[@Sixtoemo]

Heard the N.I. accent & I’m intrigued. I’m doing the Belfast marathon 20 years after the last time I did it & hoping to do it faster.

[@bennywallis1527]

Thanks man.. I'm in Australia.. I'm 46 and really starting to get myself in gear. No coach and I'm looking at running a 2hr 30-40 Marathon next month. If I can ( sorry, when I do ) , I'll be trying for a sub 2hr 30 Marathon in October. if so, then that'll be it for me and marathons. Great video and I can relate to a lot you've said..

[@stephenscullion262]

Nice seriously go check out the marathon plan on my site, or Masterclass, even as a guide would be useful.

[@chrism589]

How did your marathon go? I got Munich in October but at the moment injured, will be happy to make the start line but target will be circa 4hrs.

[@alaskahudson]

@bennywallis1527, how did you do?

[@frankcoughlan4538]

Brilliant video...Great advice. I dont think you need to build mental strength, you have it in buckets...

[@quynguyen-ye9lr]

Thanks for being so awesome amd your inspiration ❤️

[@tatotherunner4388]

Another bang vid! Mate.

[@joellopez7182]

Awesome video! Always looking forward to your videos, keep posting videos, they help a lot!

[@TheMassif]

Very good point about the mechanics in jogging vs running: I tend to bounce up and down a lot at a very slow pace, and that causes some discomfort on feet and calves

[@stephenscullion262]

One of the Kenyan coaches has his athletes spin bike at a fast cadence rather than run easy, to help biomechanics etc.. very easy to teach bad habits running slowly all the time

[@bui340]

​@@stephenscullion262 That's interesting. But I wouldn't go too crazy with that technique or I'll have a nervous system "melt down".

[@blairmiller6834]

Awesome video, Great training advice!!!

[@monobboard]

This is finally some really good content, thank you!

[@steventownley3342]

I think I'm.at the stage where my average marathon pace (Inc the slowing) is 6m18 so 720 per m Is would be steady. I think I can run 720s and it feel easy.im have to move all my things to the right for sure. These vids are great no messing editing approach works well

[@mirser4912]

Stephen, thanks for this video! This is likely the best and most motivating video I’ve seen (and I’ve seen quite a few, believe me!). I like the honesty and no nonsense behind your message - easy is easy for a reason and only way we can improve is by incorporating more steady uptempo and tempo runs… Thanks!!

[@stephenscullion262]

Yes and sometimes it’s also just improving attitude and psychology of what hard is etc..

[@rutherke41]

Definitely implementing this into my long run tomorrow!

[@fritzjrpreimess1973]

So #sick Stephen. I listened n it was the mind frame in the talking that I understood best. Great advice too. GL

[@dediarya945]

Straight to the point, thanks for the tips man

[@Zeuskazoo]

Beautiful landscape wow

[@religionofrunning253]

Thanks its very informative

[@colinwishart6088]

Thanks for sharing. Very useful. I did what I thought was a ‘steady run’ last night & going all of what you said I think i nailed it…even my breathing sounded the same. The only thing that’s doesn’t work out for me is 20% less than MP. It was more like 20% less than HMP?? Maybe my paces are way off what I thought (although my last Marathon was 15 months ago).

[@jackyouldon9345]

Imagine being fit enough that your marathon pace is so fast that you have multiple gears beneath it 😥

[@stephenscullion262]

Haha I laughed at this. Legend. You’ll get there

[@chrism589]

@@stephenscullion262 I have three gears slower than marathon (plodding, walking and sleeping).

[@gerhardkahr8906]

😂

[@chrism5433]

Still in reverse lol. Getting there lol

[@thedad6831]

Nice run around North Shore! Thanks for the tips 🤙

[@georgesoto5436]

Solid advice brother, thanks, glad I found this channel!

[@garethmorgan2383]

Liked it before I watched it because I know it’s gonna be good, thanks 👍

[@chrisvarelabenitez4690]

Lots of runners back in the days did steady runs as recovery runs, etc

[@stephenscullion262]

Yes it clears lactate better

[@stephenrobinson4449]

Thank you for your informative videos. Good luck with the road to 2024! Your videos are fantastic. The way you explain them is insightful!

[@paperjourni8964]

thank you! definetly gave me a great push to more steady runs!

[@camacattack]

So much good information! Thanks. 😁

[@MuseRunner]

Cracking advice as always! Learnt a lot today! Many thanks for sharing

[@redflash09021981]

Thank you for the video, but i was distracted by the beautiful environment!

[@pamcar5167]

Thanks for this informative video

[@MrDru3]

Dear Stephen, thanks for your videos. I look forward to each new one. I usually do 10km races, what would you say the steady state is in percentage of the 5km or 10km pace? Thanks again and good luck in your training.

[@jameswisniewski4741]

I loved this! And man it made so much sense to me.

[@garyfunnell6357]

Great timing, you’re back, missed your videos, 48 hours before I’m back at work, now working out a steady run into todays planned run Hopefully you won’t be a stranger, I need some lionscull pick me ups 🙂

[@Ian-H76]

Hey Stephen! Great video. Loving this series….Have you done a nutrition video yet, what you generally eat in a day/week?

[@boverus]

Cheers pal, great info

[@GuoGuangChiou]

This is new to me about the steady running. Thanks for sharing👍

[@TirnanHealy]

Cheers Stephen, this was great intel

[@yvonnenwokedi50]

Thanks so much. Real content here!

[@asmwilliams]

Really enjoyed this one, I'd say it's the best one yet! For us slower folk, would you suggest doing steady runs a bit faster than 20% slower than MP? 10-15%? For example, my MP is currently 6:40/mi, so that would put me at 8:00/mi for steady. Most of my easy runs are done in the 8:00-8:40/mi range (HR firmly in Z2 for those runs). I've been doing mid-long runs at 7:20/mi or so and treating them as steady. Would you say I'm doing my steady runs too fast? Easy runs too fast?

[@AugherAndy]

Slow folk at 6.40!!! I wish my mp was that ! Hahaha

[@martinflo]

I have the same question, but for a bit slower pace😅

[@austinreynolds1033]

Excellent question and I’m wondering the exact same

[@chrism589]

​@@AugherAndy wish my 10k was that fast 😂

[@liamward8451]

Thanks Stephen, great vid! Have Paris in 10 weeks, videos helping to get up and train

[@ianbarnett6027]

Wish Seiler would watch this. Great video.

[@stephenscullion262]

Well that’s the usual example of book smart I guess vs out there doing the training and qualifying for the Olympics

[@gilleek2]

I thought that looked like Hawaii but wasn't sure until the end. Nice spot. Nice tips.

[@kellysmith7100]

Great advice thank you, a massive help to me for my marathon training 🙂🏃🙂

[@treboltreacy9498]

Great info bro, I knew i saw some beach breaks. Im surfer 🇵🇷🙏🏻 thanx 😉💪🏻

[@DK_85]

THANK YOU SO MUCH!!!!

[@terryatkinson2142]

Great advice. Practical tips from someone who knows

[@roshann009]

thanks man.. always a motivation..❤️

[@hectorguzman6122]

Can you explain to us your silence training as core, strength legs knees and how you active the legs before runs 🙏🏼🙏🏼🙏🏼

[@Shevock]

Competitive attitude! Go get it.

[@CheGuevara110100]

Belfast's lukin well Ama fire out a sub 3 marathon in Copenhagen this year I've been training real hard g'lad Stevie

[@stephenscullion262]

Fast course I believe

[@faustofagone5673]

Thank You Stephen! Impressive…

[@johnhorgan8477]

Love your videos, absolute legend - but on this one: what about all the work Stephen Seiler has done around the benefits of polarised training? Intuitively, I’m with you on this - definitely think all my easy running is not making me faster, but all the evidence does seem to suggest 80/20 works. Gah, I’m so confused now 🤦🏻‍♂️

[@stephenscullion262]

It’s a process of “sponge” if your sponge is full of water, then you need to drain the sponge “recovery running”. However if you develop an ability to handle more training (at a higher intensity) ie increase the size of your sponge, then adding some steady is beneficial. But if the body is tired and you need recovery, then you recover. Build your sponge, and don’t rush.

[@DCHawaii]

Mahalo for the solid tips brah 🤙

[@simonerhard5034]

thank you !

[@jaisugrim1]

Hey Stephen Great Tips man! Thank you. I’m curious about which wireless headphones you used for your running vlog? I teach yoga on Zoom, and the airpods are a bit spotty. Your earbuds sounded great while running 👍🏽🙏🏽

[@JustJamsOnly]

Great video, so steady runs would be considered staying in your personal zone 3?

[@adamreynolds2153]

From a slower runner: Marathon pace 7:40/mi. 20% slower is 9:13. Most of my easy runs are in the 8:55-9:10 range based on HR range whether Daniels or Pfitzinger or whoever. So at least for me, my “easy” run range is faster than this proposed steady pace of 20% slower than marathon pace. I negative split my marathon and ran the second half at 7:29/mi but even that corresponds to a 9:00/mi steady pace, which is my easy pace. I am curious if you could share your typical heart rate during these runs - and % HRR and/or % MHR.

[@abraameister]

Thank you so much for all of the content that you post! It has significantly helped my running training for Army SF. I had a question about diet that the community seems to be split on and I wanted your opinion. Is Keto an acceptable diet for running, especially for distance? I have read some that say the low carb and high fat is good for distance running due to the caloric density of fats vs Carbs, while some others say carbs are absolutely necessary. What are your thoughts on the matter?

[@Ben-yw8be]

Very good. On my Garmin I never do the “Recovery Days” because it teaches bad running mechanics. I either do a steady run aka “gray zone”, tempo or intervals. I pretty much run steady running 80% of the time. You’re right, you want to have many gears and not just 1st and 6th gear. I never bought any supershoes and did it old school to build leg and foot strength.

[@strengththenics8495]

Garmin teaches bad running mechanics means??

[@Br4tWur5t91]

running 80% steady is not really the message. As he said you need every gear. If i would run 80% steady i would not be able to train good on my hard days.

[@atahualpaarias1840]

Another issue with slow running is that sometimes as your biomechanics change you put stress on muscles you might not be used to use on other paces and that can also lead to injuries. Just because you can run fast doesn't mean that you know how to run slow.

[@CaptainBrash]

Yeah I hate the term junk miles, these runs are really important. People give the impression that these "junk miles" don't provide any benefit but human physiology doesn't work like that. Sure these shouldn't be the bulk of your miles but they absolutely need to be in there. You need to teach your body to put in sustained hard effort over long distances.

[@tonyyoung3381]

Always great advice….. steady = 🧠 workout

[@stephenscullion262]

Correct and if implemented into your plan with patience you’ll do well

[@lean2281]

Great video. Would you say "steady" is "moderate" ?

[@scarlettmojito]

I have no idea why I’m watching this I only have one gear at the moment 😂😂 great video though going to go see if I can find another gear over the next few weeks

[@stephenscullion262]

Haha same, but my fitness is building back

[@juandos8513]

I don't know what my marathon(in this case half) pace is, can I aim for a specific heart rate or PRE, or is there a calculator or some sort of test other than running an actual race you'd recommend. Thank you for the very informative video

[@KhairRun]

thanks champ🥰

[@MartyMcGrime]

Great videos thank you! I haven't seen one on nutrition, I seem to loose to much weight when I build my run volume, you seem to keep some muscle. I feel like I eat a lot, maybe too much. I would be really interested to see what you eat in a day. Thanks again.

[@stephenscullion262]

Nutrition videos coming, or check out joggingroom.com 10-15 videos on nutrition

[@MartyMcGrime]

@@stephenscullion262 thanks for the reply