The ART of the LONG EASY RUN // Why you are not like your dog

[@Adam-rh9my]

Eric this is pure gold. Thank you so much for all the info. I don't understand how you don't have at least 500k subscribers. Some channels out there don't have even 30% of the valuable info you present here. Tomorrow is my first long run. I started running again after 17 years. I'm in my second week. My avg HR is 180 during my runs and I HAVE to slow down. I'm used to the feeling sport is supposed to hurt. I literally swallowed 'Born to Run' this week and here I am. It took me about 3days to get to you through various "experts on running online." Thanks for the heart you put in your videos. It speaks volumes to runners. Keep it up!

[@donniehuffman6014]

Thanks for content! What a great place to run!

[@BornToRunCoach]

Lots here, dive in and keep running strong!

[@Sebastian-df4bs]

Recently started watching (thanks to Born to Run my Chris McDougall), and this is really good info. I ran 26km today, the furthest I have ever run. It was easy, and I can say Eric's videos helped get me there

[@BornToRunCoach]

Right on, keep running strong!

[@ryan_the_red_4907]

These videos are great thanks

[@AnnaH-lz2tg]

Thank you so much for sharing your knowledge!!! I'm a new runner, managed to build up from 5km to a halfmarathon including a weekly milage of between 50 to 60 km. Your book and 'born to run' motivate me a lot!!! It's great to see you in the videos, now I can hear you as well, not just read. Please keep up the good work! 🤗 Greetings from the South of Germany

[@jamesrogerparker]

Incredibly helpful. Cheers Eric

[@MrKdhamilt]

Excellent video as always, and good advice. Keep them coming and the inspiration the provide, especially for us "plodders". I've extended my long, slow (and I do mean slow) fasted runs / jogs to 2.5 hours with only hydration in upper 80 and lower 90 degree weather (I'm in southern Thailand, so I envy that cooler running weather you have). My speed is slowly increasing while maintaining the same HR and remaining constant minutes/km. Over 2 years I've dropped my 5km pace by 6 minutes a km, and dropped 30 plus kgs weight. I'm still big, 140 kgs, and slow, but I'm not the last runner in at my 5 and 10 K events now. I'll never be the fastest, but that's not what it's about to me: getting better, healthier, and enjoying the journey is where it's at for me. Again, thanks for sharing these great videos, your knowledge, and advice.

[@saxenaakash19]

I was actually reading this article on Kenyan athletes who use long, easy runs and listen to their body. Funny this popped up today

[@ZinjNut]

Loving your videos Eric. Thank you!

[@patrickvanmeter2922]

I have run with my dogs for over 40 years. Great company and they keep the coyotes away. Humans can last longer than dogs in the heat because dogs can't sweat. In the heat, my dogs will find shade and lay down for a minute. Mostly blue healers because they live longer. I miss every one of them. Always learn something from your videos. Thank you

[@Schaapje123]

Great video again. You're getting better and better. You're getting to the essence of running. Just like a long easy run. Great. I'm a trainer for beginners and I'm always telling about my 'long runs' without feeding or water. My HF Max = 160. I try to stay my long runs under 120. I'm 64 but still running 6x a week.

[@BornToRunCoach]

Great too hear from you and glad you enjoyed this video. It is always good to hear about what content people like. Keep running strong and inspiring those you help.

[@yaesmucho]

Damn!! wow, thats cool cool, and you are in the right weather, cool cool.

[@ntcarvalhal]

Excellent content! I’ve just found out your videos and I’m addicted, I’m learning a lot and I regain the pleasure in running and in training, cause to run with knowledge of what I am doing and why am I doing it makes all the difference.. thank you!

[@robmotobob5870]

Simply the best channel and source of info and tips. I always come back to all videos. It helped me to understand endurance principles more.

[@BornToRunCoach]

Thanks for this and thanks for watching.

[@patrickjones7325]

Thank you for your videos, I really appreciate your help. Just wanted to say it's great you mentioned that the easy runs are great on the mental side of things, too. It's overlooked sometimes ✌️🖖🤙

[@trainwellracewell]

I did one of these 2 hour easy long runs this afternoon here in Colorado Springs. It’s also crucial to note that these 2 hour+ runs should be continuous in order to maximize that mitochondria building. Something magical happens in the adaptations in the body on these long continuous runs

[@universeusa]

Awesome video. Thanks!

[@JoeyKneecap]

Thanks for the great content, Eric! I learn so much every video.

[@janferkl7649]

Thank you for your knowledge and also for motivation. :) It is pleasant to keep my head regularly stimulated with running tips. Just an idea- I would love to watch a video about keeping HR low while maintaining proper technique. I have heard from you many times cadence, landing and knee drive (etc.) should not be limited by pace, but it seems impossible for me.

[@BornToRunCoach]

Hi Jan - keep at it, as it takes time to develop efficiency. Right now I would give HR the priority and let cadence improve thru time and your training. Keep in mind it takes training and is not something that you can just "learn" and apply. So be sure to do drills, like listed at the bottom of all videos, and keep doing the foot strength and run program in the book. And thanks for the topic idea!!

[@netrapelapkar9267]

Waiting for new vedios.. eagerly

[@BornToRunCoach]

Thanks for watching. Lots of new content coming. Happy holidays.

[@mjc_208]

Yes, thank you for this video! Training myself to be more efficient to be able to increase my easy long runs is something I’m focused on figuring out right now. What are some of the best resources to help me dial that in for myself? Edit: 😂 I should’ve finished watching the last couple minutes BEFORE I asked the above question… It answered part of it. I just need to slow down a bit more and keep myself from getting to the point of sweating too bad. Is there a BEST way to speed up the process of becoming a more efficient fuel burner?

[@BornToRunCoach]

Thanks for watching. I would experiment with two things. Combine your zone 2, long easy runs with no fueling during and even before. This will give you a good indication how well you are recruiting fat, if you are able to get thru long runs without needing much fuel.

[@mjc_208]

What about fueling before strength training drills. Is it beneficial to go into those workouts fasted or fueled?

[@ditkoTHT]

Great video! I really like the "No pressure"-idea behind the long easy runs. They are both mentally relaxing and physically beneficial. I have a question regarding the no fuel / fast running: I recently read that taking a dilute carbohydrate drink every 30 minutes during an endurance workout keeps the carbohydrate storage safe and prolongs the time until the CHO reserves are used, thus delaying the time to fatigue. The question would be: if we take a carb-drink every 30 minutes, would that affect negatively our adaptation to burn fat which we aim to do with the long easy run? Would you share your thoughts on that? Thanks, Coach!

[@thomasslagle9715]

I'm a senior runner who competes in events between 200 and 1500 meters. I love sprinting, doing intervals, hill sprints. Basically love all aspects of the training except for my weekly long run. Sorry, but for me it's just incredibly boring. So I've replaced it with a mixture of jogging, running drills, running for a short while at my 1500 meter pace, leg strength exercises like squats and lunges, running up stairs, fast walking, strides, etc. Sometimes I'll just trot, dribbling a soccer ball around. I guess you might call it a slow fartlek. I do it for an hour to an hour and a half and I keep an eye on my heart rate. If it climbs over 140 I just switch to something which drops it back below that number. I guess the point is I'm on my feet for the suggested period with my heart rate fluctuating around the appropriate number. And it's much, much more fun. I'm curious -- do you see a downside to this method as opposed to spending that same period of time essentially slow jogging (which the long easy run is for me)? The reason I ask is your mention of the Native Americans who are accomplishing the same thing with a long very steep hike.

[@BornToRunCoach]

Great post and love what you describe here, especially for your race distances. AND, it sounds very similar to Native American dances, which I feel play a huge roll in their strength and stamina. Bottom line, what you are doing is fun for you, which means you will do it! Keep running strong!

[@thomasslagle9715]

@@BornToRunCoach Thanks, I appreciate your response. I think you're right --doing something you enjoy is a big key. I've learned a lot of unique drills or ideas from your videos that I now do on an almost daily basis. You've got the best running channel on You Tube. Thanks for your inspiration.

[@CraigKeene]

If one is interested in data related to endurance running and a HFLC diet, I strongly suggest researching the work of Jeff Volek & Steven Phinney.

[@Hillrunner50]

Great videos Eric. Your info totally jibes with what I practice, but I have questions. I’ve trained using the Maffetone method for many years. I go through base building periods in the year where I keep my heart rate at or below my 180-age when I run. For me working at MAF, which is 130, is actually pretty tough so I don’t keep it there frequently. When I am preparing for races I will go through a period of maybe 10-12 weeks where I start to incorporate harder training above MAF in the form of intervals, hill repeats, or short races. You advocate including harder weekly training, but is that a year round thing? What is your opinion about building aerobic speed (MAF and sub MAF) first?

[@BornToRunCoach]

Hi Albert. Great to hear from you and great question. I plan to do a video on the subject, as it is important. But just some brief comments to your questions. Strength is vital to develop efficiency and econony. And many runners need to also develop speed to improve, NOT just relying on endurance during base building. Therefore, in general, I always have my athletes do strength running, and some form of speed development, based on the individual needs, throughout the year. And, I believe in using periodization, where you must develop a base of endurance, strength and speed, and then apply this to develop speed endurance, strength endurance and specific race distance training. This is very hard to do in only 10-12 weeks, per your example. Plus, running easy is when most disfunction takes place with runners who are lacking economy and efficiency, therefore they could dig a deep hole if only running MAF and not working strength/economy early. Finally, I have had many athletes who would be over of under training, but using a formula versus doing field tests to develop HR zones. Hope this helps.

[@Hillrunner50]

Born To Run Coach Eric Orton yes this information is quite helpful and I appreciate the reply. I have a follow-up. Are individual zones based upon percentages of max heart rate? For example, I have noticed that my max effort in my last mountain half marathon on March 7 was 160. So I figure that my zone 2, where my easy runs should be, would be somewhere around 105-120, or 65-75% of 160. That is the heart rate zone that I already naturally run at when I go easy (I call it MAF -15 to 20). So should I be avoiding a lot of that “no mans land” in zone 3, which would be basically my MAF plus or minus 5? (My MAF actually puts me at 80% of max). And should I consider doing a bit more in zone 4, which would be 135-146 or 85-90% of max?

[@BornToRunCoach]

@@Hillrunner50 no. I design HR and speed and watt zones based on a % velocity at VO2MAX effort. This type of effort is trainable, versus using max HR. And your max HR for a half marathon is not even close to your max velocity at VO2MAX and not even your max threshold effort. And why your HR zones are so low and why you are a little frustrated with your zone 2 HR.

[@Hillrunner50]

Born To Run Coach Eric Orton fascinating. If you make it out to AZ for a canyon trip in the fall, we’ll have a lot to chat about. I’m sure I will have more questions before then...

[@BornToRunCoach]

@@Hillrunner50 you got it. And have been thinking about possibly doing a early season run camp in Arizona on some of your great gravel roads.

[@kevinkleinhenz6511]

Hello Eric, just came across your videos. I am 54 and training for my 6th IM. I have only used HR monitor once in all my triathlon career. I have always used “feel” as a way to learn my body. The one year I used HR I was constantly discouraged because I couldn’t keep HR zones on bike rides because my legs would burn out before I could attain the threshold zones. Should I go back to using HR when training to maximize my performance or can I basically just focus on the speed base coupled with longer slower runs? Also do you have any vids on dealing with soleus strains (have been plagued by them on and off for years) Thanks!

[@BornToRunCoach]

Hey Kevin - glad you found the video and the channel. There are certainly many ways to train, but I have just found HR to be one of the key potent ingredients for consistent improvement, longevity and recovery. Especially for Ironman and ultra athletes where volume and over training can be an issue. And HR is a great way to employ race strategy, especially on the bike to allow you to run to your best ability off the bike. The key is to test appropriately so you have accurate zones. If training your threshold was that taxing for you, it was probably not appropriate and not accurate. Proper HR protocols should allow you to train with purpose, not strain. Also keep in mind that for my triathletes, I have two separate HR zones, one for the bike and one for the run, as they are not usually identical. I do also use watts, speed and percieved exertion to assign workouts, which is also important- but HR allows me to really training physiology and energy systems. Here is a video on the calf which can also be applied to common soleus issues, hope it helps. kzbin.info/www/bejne/kJa1qHaeYsepeck

[@Vargnir]

Any tips on maintaining a high cadance with low hr?

[@BornToRunCoach]

see this one: kzbin.info/www/bejne/n6KraHdonrd7Zrc

[@Vargnir]

Great thanks!

[@alphacharlie65ms]

On long runs for a half marathon and a marathon training's, how far should we run, before it breaks down our immune system?

[@BornToRunCoach]

Tough question to answer, but I would say maybe build up to 2:00-2:30 for a long run for a half and 3-4 hours for marathon. Everyone is a little different based on experience and projected finishing time. And if training properly breaking down the immune systems should not happen. Most of my ultra runner athletes build up to 6-8 hours for their long run.

[@nedharlan9998]

Question about fasting: I've found after some long easy runs that I get very tired and have a dull headache for much of the day. Just did a 2.5 hr this morning after not eating since the night before, and I'm wondering if maybe I'm not quite good enough at burning fat and do need to take fuel sooner before the run. Could that explain those symptoms?

[@BornToRunCoach]

Fuel will certainly help, but might defeat your purpose. Due to the headache, my guess is you might be low on electrolytes. Fasting will really deplete your electrolytes. So look to increase those AND hydration.

[@mikeg4421]

Do you ever use the heart rate drift test to figure out the top of your aerobic threshold (AeT) ie zone 2? Thanks

[@BornToRunCoach]

I use 8 HR zones so my zone 2 is probably a little different than yours. And I use a variety of field tests with my athletes to establish VO2max velocity HR and LT HR. And then the program uses a blend of HR zones and speed/watt zones based on the purpose of the day and of the training block.

[@mikeg4421]

@@BornToRunCoach ok good to know. I imagine this is in your book. I will read through this again. Thanks!

[@CM-lz1cm]

There should be a turnaround when people realise they have to work on their feet and legs first rather than buy another pair of bouncy runners.

[@mp8359]

Dogs also have 4 legs:-)

[@Jerry-zf3cn]

Way . . . too . . . much . . . babble . . .