The BEST Way to Run Faster For Longer

[@energyexecs]

...I am 66 years old and been running for over 40 years. The slow relaxed running is a great thing. I run because my High School Track Coach influenced us to incorporate running and exercise into our lives and lifestyle. Running has always been there for me. I especially enjoy running around a track (always have) because the artificial turf is easy on my legs It's hard to describe the feeling of running around a track clicking off the laps and miles. Thanks for the post.

[@skybirdnomad]

Yeah me too, running sometimes makes me feel absolutely euphoric I swear

[@muluyeeyayu198]

Wow your are real coach and have great experience

[@fleetze]

Seems like generally good advice but if you're like me, easy pace doesn't go down automatically. I binged out on videos like these while my easy pace hovered around 10:30-11:00 for a long time. My race paces got faster from the mileage and weekly speed work. But for people like me who naturally can chill out a bit too much on easy runs, running everything at damn near recovery pace isn't optimal. I didn't know about different easy pace runs for so long because so many videos like this are made for competitive type As that want to go hard every day. They preach slow down slow down and what I needed to hear was "hey man do pick up the pace a bit on some of those"

[@LucAga92]

That's so true for me too 😅 Everyone is saying slow down and I'm like "say no more" and just try to do everything way too slow except for te fast day::: The results is that I neve get used to sustain the effort for long period of time

[@Gwacckk]

I agree. "Easy pace" is a range of paces for me, from middle of zone 1 through to the top zone 2, with upto 1 min per km pace difference. It's best to run all of the paces, as well as zone 3, 4 and 5 in moderation to train all intensity levels and avoid going stale.

[@thibod07]

Very sound advices! I agree with every single advices you have given in that video! It took me a very long time to fully understand the far reaching benefits of running slow in my slow run. I used to be in a running club many years ago and I was the team leader when we were running our tempo run which were really pacing exercises. It does not take very long to realize that it is virtually impossible to reach and sustain your quicker paces if you are running too fast when you are suppose to run slowly. Both running slow AND running fast are fundamental to be able to run fast. 🤣🤣🤣

[@jackcarpenters3759]

There is some complexity bias among runner coaches. Just follow these 3 rules. 1) 80/20 running: run 4 days easy (90%maxheartrate) 2) Racetimes correlate with weekly km 3) increase 4km a week for low injury risk, your optimum weekly km depends on your talent, somewhere between 20 and 100km a week. Just see if your racetimes improve. Rest is details and complexity bias.

[@JamesDunne]

Solid advice. Great job with the channel! Glad I found it :)

[@MrWebwalker]

Hi James I'm your big fan from India. Now taking the 30 day challenge. BTW did you notice your video featured in the google search shown in this video. Cool haan.

[@RajuShaikh-pl9xc]

Run 2k 4times intervals you will see long runs are becoming faster and longer

[@skapade2]

Many experts say you should have easy runs of 80% and a faster 20% in your weekly mileage which seems very reasonable

[@Durindano]

Often it happens to me that in the long runs (at the moment up to 14-15 km) I tend to finish 20-30" per Km faster, even if I do not want to increase the pace, simply because the effort I put in running quicker feels the same as before.

[@janetjones6658]

To get there quicker you need to slow down. That is so true. Running should be a fun thing to do 😜. God bless us all 🙏🏻 🙌 ❤

[@Team.L]

What are u talking about? When I run my pb 2.16 in marathon I start run specifik longruns Up to 40km harder and faster .. Where I run 15 or 25km in My marathon pace! IF I not did this kind of longruns I never run 2.16 in marathon! To do this kind of longruns makes My Body comfortable in the marathon pace and ready for a race! Try to run slow longruns and only do Speed work out Where ur all km is under 20km u gona never run a fast marathon!

[@RelaxedRunning]

You make a good point for athletes who are training specifically for a marathon. The fact you've run 2.16 suggests you're not brand new to the sport. This video is aimed at people who are new to the sport of running and trying to build confidence and fitness over the longer distances. However I agree with you that for experience Marathon runners, the style of training you refer to is very important.

[@ayeeffvee8173]

Like what he said above, once you get your feet under you in distance running, it becomes very individual. I’m a coach at a university which I will not name and for each of our athletes we have a slightly different regime. Just because you do this “specifik longrun” does not mean it works for anyone else!

[@Team.L]

@@ayeeffvee8173 funny fact is that this work for everybody in EastAfrika😊 faster and harder 40Km longruns!

[@madsbp]

​@@Team.LAgaim Hes talking about beginners. Your 40 km long run is probably just a bit over 2 hours? Most wouldnt send a beginner with a marathon pb of 4 hours+ on regular 40 km long runs. Cant compare sub elite with beginners just like that.

[@Team.L]

@@madsbp u need build Up ur longruns .. we say 10km are ur longest longrun IF u are a beginner .. then ur build Up that week after week.. then u need build Up ur Speed to THE distans .. as a ladder distance and speed .. we say u build Up ur Longruns up to 25km so u are able to run that longruns faster and harder .. so u can run that Longrun 9-12km i ur marathon pace .. then u build Up that Up to 30km and build Up ur Speed so u can run that Longrun in 15-18km in ur marathon pace .. and so on

[@actiniteviewer]

Is it possible for someone who has never run no more than five miles without stopping and never more than a 10 minute/mile pace to qualify for the Boston Marathon at age 50?

[@floydherrera8898]

How do I run a 5k faster. the event will be in a couple of weeks.

[@jemmarnimcintosh1851]

After doing my long run for Wednesday and tomorrow Thursday I start to feel a lot of pain in by legs because I just start back training for road race which will be on March 10,2023

[@restored_soules7453]

How’s the training been? 4 days till yu race. How you do well.

[@InsideMen-n5q]

I am currently training to run 60 half marathons in 60 consecutive days, would you suggest all the training to be done at zone 1 and 2?

[@Kariaq]

not all but 80 percent of it

[@marcwaddingham3091]

One fast day one long easy day rest easy 👍

[@yuelinlives]

Hi I’m an aspiring high school 5k runner. My long runs have been around 6:15-6:30 per km on average, do you still recommend the same strategy? What do you think my fast runs can be like?

[@JairGrant]

Struggled to reach my pace after one year of stop training top with the Team..

[@R_Polly]

Thanks for getting straight to the point. Not blabbering on for 20 min like most. Kudos.

[@reonlynch5023]

Thanks for the advice on running, question tho, do you know anything much about the beep test? As it involves running to I am trying to improve my score

[@MikeLikeThat]

Any helpful links on training for a faster 5k?

[@alex-dk2rj]

kzbin.info/www/bejne/n3yUnHqnbNWXiJY

[@soggie-u5g]

Hey, could you link which videos you said you would on technique? Thanks 🙏 Great video

[@gavinhaynes5632]

Is the thumbnail false advertising?

[@kgomotsogaselebelwe2372]

What is the half marathon pace?

[@Talkwavepods13]

Can you make me routine for a week for 800m My current best is 2:25 min I want to make it under 2:15 before September

[@hamidja1537]

Thanks for sharing

[@edmilton2002]

Thanks for your advice love this short video, started running for one month, but experiencing backpain in my lower back, can I have some feedback on this? thanks!

[@Gwacckk]

Weak glute's and posterior chain. Time for squats and core strength training.

[@Gra100]

Great tips! Agree fully!

[@arbb11]

what flotrack episode is this? 0:00-0:15

[@manishsahi9057]

What would you recommend? Inhail and exhail through nose or alternate nose n mouth?

[@RelaxedRunning]

Hi Manish - check out James Nestor on this subject! He answers it really well.

[@MrElectricSkittles]

Depends on your pace and HR.. nose only is only good for zone 1 and lower end of zone 2.. after that you get air hunger, which causes Stress and raises HR

[@PoetWithPace]

How does this change everything? This has been known for many many years and I’ve only been running 8 years? 🤔

[@RelaxedRunning]

Unfortunately the simple things aren't always implemented. Hopefully this serves as a nice reminder for some athletes. Glad you're nailing it though mate.

[@PoetWithPace]

@@RelaxedRunning indeed buddy!

[@natesilvers2166]

Run barefoot, that's your BEST coach. A coach can only tell you how they think you should run but your feet can teach you how to run gently and efficiently because it provides instant feedback only you can work with. You can use pain and pleasure as your guide to run naturally when you practice barefoot (it hurts to heel strike / overstride yet feels amazing to run efficiently). When you unnaturally wear cushioned shoes and slam your feet into the pavement every step without any incentive to avoid pain then you do not learn to run gently and naturally.

[@MrElectricSkittles]

Or, wear cushioned shoes and don't slam your feet into the ground.. we're not our primate cousins anymore.. they didn't have flat concrete, they had earth that went into the arch of their foot for support

[@natesilvers2166]

@@MrElectricSkittles Not slamming your feet into the ground wearing cushioned shoes is like trying to play darts with a blindfold on. There are over 7000 nerve endings in each foot for a reason. You get no consequences for heel striking, overstriding and pushing off wearing cushioned shoes (except for bad knees and slow times). We ARE our ancestors, same DNA, we aren't born with Nike running shoes on our feet. As to your last point we aren't designed to run on roads OR soft surfaces with shoes. Sun baked earth is not soft, it feels almost as hard as tarmac and I LOVE running barefoot on tarmac because I know how to run naturally and gently. It offers maximum proprioception and feedback. Wearing shoes is like sex with condoms, blocks all the senses and fun.

[@Anu-kw1ov]

@@natesilvers2166 I love barefoot...and I run faster than my shoes loaded friends...

[@natesilvers2166]

@@Anu-kw1ov me too I won a race 5K Road barefoot 😎

[@dustindiaz]

Sounds like someone is fresh off reading born to run. Shoes enhance our ability to be more efficient. Running barefoot only proves an odd desire to look cool. Remember there are sharp objects on the ground, and it’s still a sure fire way to injury running on concrete without protection. Every major elite athlete wears shoes

[@dannyrivas3188]

Excelente

[@chalkabalka3798]

SUPER..👍

[@syloluon4969]

My very problem was form, tech, and breathing until I met a coach. I'm not great, but I'm much better than before. From my youth through high school I was never taught "running". All the P.E teachers I've ever met never bothered to mention this. Further more, I was never been educated about the subject, I thought you just run and hope for the best lol 😅.

[@mushbrain1753]

"slow down on your long runs" shows clips of people running 3's loool

[@elijahkahl]

just tell me how to run fast

[@helenbarrett6451]

Google searches rubbish now. No idea what's going on? Dampen human productivity cause want to replace human labour with robots any day now.