The Only 4 Runs You Need

[@AndrewPawley11]

"The dose makes the medicine" . God, I wish I had known that phrase thirty years ago. Wonderfully expressed. Great job, Chris.

[@ChrisBranch]

Thanks so much, I'm pleased it helped 😊🙏

[@daveslow84]

Important to add, the dose decides wether it's a medicine or a poison :D I've most certainly taken the medicine (running) and turned it into a poison (pulled calf muscle) :D :D

[@M1and5M]

Thats a super common staying in german. "Die dosis macht das Gift *

[@Hackneyempireplayers]

Thank you for talking like a normal human and not KZbin creator voice, very refreshing

[@ChrisBranch]

😂

[@nanthilrodriguez]

what the hell does that mean?

[@insiderugbywithmark]

Finally, some one who is able to make a running training video and is able to clearly communicate the running terms, and then show them in practice. 10/10 Chris for this, there is so much RUBBISH on youtube from those who call themselves coaches. FIVE STARS MATE

[@ChrisBranch]

Hi Mark, this is a wonderful comment, thank you so much! That's exactly what I was hoping to get across with this video 😊🙏

[@insiderugbywithmark]

@@ChrisBranch you are welcome, just call it how I see it. Safe running.

[@PTSuperSte]

Yes I noticed this very excited for finding you Chris

[@epsilonengineer373]

100% agree!

[@joe1071]

Seriously though. A one stop, concise video with exactly what and how for training distance. This is similar to what I pieced together from others explaining, but the clarity this video provides makes it easily the best resources.

[@WaskiLP]

Talking in a calm manner, not this KZbin shouting and over exciting voice. This is so refreshing. Thanks for that!

[@ChrisBranch]

Thanks so much 😊🙏

[@ernestvigil7761]

OMG! Not sure what it is, but your video 5 minutes in and you have explained everything in a way that makes actual sense. No overload of information, no complicated formulas. Just simple language. THANK YOU!

[@ChrisBranch]

This is very kind to say, and that's exactly what I was going for! ☺️🙏

[@speakingwithshadows]

I'm 2 minutes into this and it's already so much more...accessible?...than every other video about running. I shall keep watching!

[@ChrisBranch]

Thanks so much! I hope it helped ☺️🙏

[@speakingwithshadows]

@@ChrisBranch It was! I've ended up buying a GPS watch + heart rate monitor. Did my first unbelievably slow Zone 2 workout yesterday. Thank you!

[@skimiii]

I followed a marathon program that introduced to me the concept of slow running and recovery run. This changed my way of seeing running and speed. I used to always run at the same speed at all runs, trying to be fast cause « that’s what it means to do sport ». Ran into injuries about every 6 months… Anyways, so far so good. Not running an ultra yet but I did increase volume a lot. One thing I would add to this video great advices is the concept of « rest week ». I feel safer having a reset every so often. A week with no intensity and decreased volume to let the body recover.

[@ChrisBranch]

Ah yes, you are totally right. I did this too but forgot to mention it! I normally had a deload week every 4 weeks, and as you say, I still ran most days, but low volume and intensity. Good luck with your training!

[@paulwilliams2814]

Such a clear explanation of the zones and, then, practical demonstration of the kinds of runs that deliver that experience. Fantastic, thank you! I'm planning my first ultra... possibly Feb, definitely May '24... and this is an ideal program to follow.

[@ChrisBranch]

Amazing! Best of luck in your training ☺️🙏

[@monkeymind7014]

How was it? :)

[@will9444555]

If you want to increase your distance you only need low aerobic/zone 2 and leg day. That's it. Anaerobic and tempo runs will increase your speed but they are pointless when starting out with ultras. To run 50k+ and still walk the next day all you need is a strong base and big legs

[@ChrisBranch]

I think that's a good way to think about it; zone 2 increases your distance, AnT work increases your speed, strength stops you from breaking 👍

[@MatHawkes-to8qc]

That's my plan for my Ultras right there.

[@scottholley4712]

I run 5 days/wk combo run/fast walk averaging 5.5miles each week for 27ish miles each week. I love your low key vibe, your excellent and detailed teaching and your general no BS straight talk. You make me believe I can finally sign up for my first full marathon taking place in 6 months.

[@ChrisBranch]

Wow, this is great! You've got the low intensity stuff covered perfectly. I bet bringing in some of the faster intervals is the magic missing ingredient for you. Stimulating the anaerobic system will give all your great aerobic work a real boost. Take it easy at first and try just once a week, but I think it will help. Good luck with your training!

[@him050]

The zone 2 thing is what I was trying to get across to my partner about ultra running. It’s not about cardiovascular endurance per se, it’s about physical endurance. I’m never not going to be able to finish a race because I’m too tired and exhausted. It comes down to how much everything hurts and how long I can stave that off. When I first started running, after a 5k I’d have hip and knee pain/discomfort. I still get the same sort of pain, but now it’s only after say a marathon distance.

[@WTFGamingUSA]

That's awesome!

[@michaeldgn9813]

If you’re not already doing, it’s worth adding in some strength training for stabilising muscles involved in running such a glute max/med, core, etc. if you have muscle weakness or inactive muscles it could be placing extra stress on your joints like knee and hip which could come back to bite in a couple of decades.

[@videoforum4047]

Really well explained all the different workouts and why to do them. Sometimes these kind of videos tend make running seem overly complex. Almost to a point where someone whos just starting, might start to feel overburdened by all the info. This was really fun to watch, especially cause it shows through the camera that running is really fun to you aswell :)

[@ChrisBranch]

That's so great to hear! I'm glad it wasn't too overwhelming, I was worried because there's quite a lot of information! I'm currently training for a 100-mile race (I'm scared!), so I'll be sharing more training tips soon. Thanks so much for the comment :)

[@georgelane6350]

There's about 1000 other comments saying the same, but my God, this is a clear and concise video

[@ChrisBranch]

Thanks so much! I'm so pleased it helped 😊🙏

[@rogerrackwitz785]

Since mid july I've been doing all my runs in zone 3-4 since I've been a little bit busy and could only get a 2-3 runs in each week (almost only long runs & hill repeats). It has really shown when it comes to results, they're getting worse every week. The "joy" of being "in the zone" you spoke of on the long runs have gone making me fear the regular 25-30k runs I used to look forward to. Although I should have realized this stuff it took looking around for motivation (I chalked the increasing fatigue during runs up to lifestressors and lack of goals), stumbling upon this video and having someone tell it to me in order to figure out where I probably went wrong. The next long run will be "embarassingly slow". Thank you! Great video!

[@ChrisBranch]

Hi Roger, thank you so much for your comment, this is EXACTLY why I made the video! Don't beat yourself up, most runners do this and I used to do it too! Zone 3 and 4 feel like 'good' training. You work up a sweat and get a good dose of endorphins, so it's intuitive that if you're short on time this is how you should train. At first, you make progress, but soon you plateau, then get worse, and the next stop is injury. What you're describing is known as 'aerobic deficiency', which is where there is too much intensity done on a system which doesn't have a strong enough aerobic base. It's counterintuitive, but running slower will build your base, and that will mean you can run faster when you give it a blast of intensity (about 20% of the time). Give it 6 weeks or so and you'll be back to feeling great and loving your long runs. Plus, I bet you'll be faster too! Good luck, I'm excited for you ☺️🙏

[@dillost234]

PHENOMENAL video on running. I appreciate the candor, the context, and most importantly the detailed information on how to make this practical as someone who is trying to do this exact same path.

[@ChrisBranch]

Thanks so much! This is a wonderful comment, and I'm so glad it helped ☺️🙏

[@kathleenbolanos]

Such a quality video!! I ran a 50k in Colorado last yr with 3 runs a wk during training. Longest was a marathon. And felt good! But this yr I want to be more structured and am considering a 50miler. We'll see!! Saving this video!

[@ChrisBranch]

Structure and consistency is all it takes. This is easier said than done, of course, but if you stick to the plan for a few months, a 50-miler will be no problem on the back of a 50k. Good luck! 😊🙏

[@greggr8640]

Wow, one of the clearest videos about running and training i've seen so far, exactly what i needed to feel less lost lol. Thx a lot !

[@ChrisBranch]

I'm so pleased! Thank you 😊🙏 Enjoy your running 👊

[@DuckSau2e]

great video. thank you. i liked how you explained everything with precision for us that are still beginners and dont know all the terminology

[@ChrisBranch]

I'm so pleased it helped ☺️🙏

[@wolfborn3973]

Great video! Nice succinct explanation with footage showing how the runs look like in practice. Bookmarking this for future reference.

[@ChrisBranch]

I'm so pleased it helped ☺️🙏

[@adabsurdum3314]

Yeah this is solid

[@benjaminzeebutton]

absolute quality video, clear, easy to understand and reaffirms what i have been doing as i was starting to doubt myself!! Thanks for the great content! You have a new subscriber!

[@ChrisBranch]

Thanks so much, Ben! I appreciate it :)

[@brandonh1133]

Thank you for the video. Make so much sense I’ve been running way too much in zone 3/4 need to slow down a lot and train for the long game

[@ChrisBranch]

I'm glad this helped. Good luck with your training 😊🙏

[@peternueske]

What a great Video! Summarized everything well, easy understandable and clearly. Been struggling to find a Video like this for a long time. Thank you very much, I also like the vibe it is very authentic and calm 🙏🌼 have a great day!

[@ChrisBranch]

Thanks so much, that's great to read. I'm glad it helped 😊🙏

[@oliverr.6295]

This is a top video, really good advice. I brought my marathon time down from 3:07 to 2:54 using exactly these techniques. 'It's not about every individual workout but the overall plan, the big picture'. Bang on.

[@ChrisBranch]

Amazing work on the sub-3! I have a little voice in the back of my mind that wonders if I can do it one day, but for now I'm interested in the longer stuff. Best of luck with your training 😊🙏

[@oliverr.6295]

Thanks@@ChrisBranch I got a coach to do my programme and the accountability made a massive difference to me. My big learning was the difference between exercise and training. Best of luck with your objectives too. I'm enjoying your channel.

[@ianscott515]

I found zone 2 running when I was in the Marine Corps. Literally the best running you can do in my opinion. I could easily do 7+ miles at a time and the only issue I'd have was chafing or tired legs. Other than that it was great to get that runners high.

[@Kelly_Ben]

This was brilliant, thank you! Due to a hectic schedule, i can only run 3-4 x a week. The last few years were my first doing ultras and marathons, and it was all about survival. This year I'd really like to improve my times and fitness, within the constraints of my insane life. This will help immensely!

[@ChrisBranch]

I'm so pleased it helped! Remember to go easy on yourself when life is hectic (I've learned this the hard way myself!). The most important thing is consistency, so if you need to go easy in your training so you can hit 3/4 times a week without burning out with other things going on, then that's the best approach. Good luck with it! ☺️🙏

[@aerox45]

The hardest thing running in a slow pace for me is that my form get worse. You stay with each foot longer on the ground, causing more problems in knee and hip. I always have trouble there.

[@ChrisBranch]

Great point, but I would try changing that. Slow running shouldn't cause pain, and if it is, something could be changed. Even when I'm running at a slow speed, I imagine running on thin ice which helps me activate the right muscles to pick my feet up 😊

[@Monaleenian]

Can you just do your zone 2 training on an elliptical machine. Save your running for the AnT and other runs. That way you’ll have the aerobic base that’s needed without compromising your running form.

[@williamsalazar5379]

Try to shorten your stride, which in turn will increase your cadence and help you sustain good form. Worked for me!

[@vanessahobbs7112]

Thank you so much for this! So straightforward and finally I understand what is needed. You made it all sound so simple and I had been grappling with this for ages! Brilliant! 😃😃

[@ChrisBranch]

I’m so pleased! This is exactly what I was hoping for with the video (I was confused for a long time too! 🤣)

[@yeatesmakes]

Hey Chris, I've been running for years but without any grand plan or science to my training. Signed up for a half marathon and your video is the only one I've seen that explains clearly a sensible approach and one that I can keep track of. Nice one for being so motivating in a very human and understated way. : )

[@ChrisBranch]

Thanks so much, that's very kind to say :)

[@paytonjohnson7263]

Thank you so much for your expertise and insight. I started seriously running about 4 months ago. It's the best thing I could've ever done for my health

[@ChrisBranch]

Thanks so much for your comment, and I'm so pleased for you. Running is the best ☺️🙏

[@SimonSez83]

Goggins best quote. Your mind is on time every time. When you mind shows up. That's when you fight start. Keep going!

[@agneskilpson]

Thank you for a great video! Just signed up for my first half marathon next year, and I’m trying to find a healthy way to work out without getting burnt out. This was just what I needed! Thank you! 🕺🏽

[@ChrisBranch]

I'm so glad it helped 😊🙏

[@ladyjuliainaz]

Thank you so much for this video! It’s just what I needed to help me balance out my training better. I was on track fairly well, but now I can appreciate the recovery runs more.

[@ChrisBranch]

Thanks so much! And the recovery runs are so important. They don't feel like it at the time because they feel so easy, but they really help build volume and ... recover 😂

[@jbakeindy]

This was such a well made video, thank you. I was an ultra runner a decade ago, and never paid any attention to heart rate, just miles. I have recently been trying to get back into running, and it has been tremendously difficult. I weigh 80+ more pounds (36kg) than I did in my running days. I've been trying out zone 2 running and can comfortably run 2-4 miles now without break if I stick to zone 2. This has been game changing and very encouraging to me. I'm slowly losing weight and building a base. Hearing you talk about how you exclusively utilized zone 2 training for a time instills confidence in me that I should also do that and build a base. Then after I have some base, I can add in the tempo and interval work. After watching this I feel more confident that I can build a plan to reach my goals, so again, thank you.

[@owen-trombone]

Keep it up, you’ll get there!

[@ChrisBranch]

Honestly, you could just spend six months doing zone 2 and you'd be fine. Most people would get bored doing that, but building a good base is so important. The speed work really helps too, of course, but the most important thing at the beginning is to build a solid base and stay consistent - Z2 reduces risk of injury, so it helps you turn up day after day. Good luck on the journey, it sounds like you are on the right path 🙏

[@conradburdekin722]

Chris, I’m Building towards my first ever ultra having done 3 marathons this year. I’ve followed Matt Fitzgerald 80/20 and loved that. However, I’ve very recently found a kilian jornet training plan where he has a lot of z1 runs per week including the long run. He reckons 58% of all his training is z1. How would that fit with what you and others say about z2?

[@ChrisBranch]

@@conradburdekin722 I've read 80/20 running too, and I seem to remember him covering this. The problem with being as fit as Kilian is that your Z2 running is a sub-6-minute mile. This is hard on your physical system (tendons, fascia etc), so you have to slow down your base runs to Z1. If your Z2 is that fast, follow Kilian's plan, but if not, Z2 is the best. It's interesting to see what the best of the best get up to in their training, but they are very different machines and us mere mortals shouldn't copy it 🙏

[@conradburdekin722]

@@ChrisBranch I really appreciate your response, thank you. But now I’m confused cos the plan I got from your link says z1 for lots of runs. If this is only for very, very speedy runners, would it be a good idea to point this out? I’m sure others will be like me, thinking that z1 is what I should do because the plan says so. I’m a new runner so not hit a lot of experience. Thanks again.

[@lukearmstrong1694]

Great video champion. I do zone 2 great start. Zone 3 great feeling when your running.

[@AuronnBE]

This is an ultra helpful video, thank you! Trying to get back into shape after marathoning 4y ago and these Zone2 runs are exactly what I'm missing! Ty

[@ChrisBranch]

Don't worry, the slow stuff is what most people are missing! If you have experience with distance running, you'll be amazed at how quickly you can rebuild some big numbers by going slow. Best of luck with it 😊🙏

[@friendlyplayer92]

Thank you, this cleared a bunch of things Ive been thinking about training 8) lovin the vibes too, have a great day!

[@ChrisBranch]

Thanks so much! Good luck with your training ☺️🙏

[@Tomcat304]

Great Video! You nailed the runs needed for a successful training plan. Build a solid base, then expand into these runs and magic occurs! I have 8 marathons under my belt and numerous half marathons. Thanks for the video!!! GREAT JOB!!!!!

[@ChrisBranch]

Thanks so much! I appreciate that ☺️🙏

[@sunblade704]

This sounds perfect! I've just gotten back into running after having some health issues and I really want to work towards a marathon. Thank you so much for the easy understandable instructions and the timetable you provide. Also, your voice is super soothing, really nice!

[@ChrisBranch]

I'm so pleased this helped! Stay consistent, and you'll definitely make it to that marthon. Best of luck 😊🙏

[@alexplaysrunescap3]

Fantastic video, Chris. I have been running all my life but only in the last year or so have I introduced intelligent training. Problem with timetabling for me is that I work shifts between 8-12 hours. I'm currently approaching the end of my 2nd year at uni and am intending on dropping my hours 2 years after qualification to 36 hours in comparison to 37.5. This is to ensure I can train adequately for the endurance event I have planned for the next 5 years! Thanks a million for your teaching, I have learnt more in the last 15 minutes about running than I have my entire life!

[@ChrisBranch]

I'm so pleased it helped! Best of luck with your training 😊🙏

[@TobiasYounger]

I have struggled for years to find a way to find a way to run more regularly without destroying myself each time and last night I went for a 50 minute run in Zone 2 (as you clearly described) and not only did I enjoy the run, I felt amazing afterwards..... don't know if this is a one off, but it has inspired me to carry on with your running combination, so big thank you for taking the time to film and post this.

[@ChrisBranch]

AMAZING! This is exactly why I made it! I'm so pleased, and I wish you the best with the slow and the very slow running, along with a little dose of speed 😊🙏

[@agm1257]

Just found this video and i have to echo what i see in a few other comments, Thank you for making such a clear, concise video on this subject. Most I've watched are either convoluted, not communicated well, selling a product, or some combination of the three. This single video has made running as a beginner feel so much more accessible!

[@ChrisBranch]

This is amazing! That's just what I hoped to achieve, thanks so much for your kind comment 🙏 Happy training! ☺️

[@susaville]

Thank you so much! I'm still a beginner, as in not even able to run long without regular walking breaks. But your advice more towards the end was so helpful for me. I won't try to do anything else except get my aerobic base built well.

[@ChrisBranch]

You're doing the right thing. It takes a few months to really get the ball rolling, but it's magic if you stick to it 😊🙏

[@GlasgowAir]

I like your whole vibe brother 😂... Just awesome. Don't ever change that. I think KZbin algorithms just suggested one of your videos. I've been following Tommy Rivs for a while now and that helped me find my love of running. Entering my first marathon in a couple of months. Watching videos like yours have been so helpful and a joy to watch. Keep well mate and keep up the great content 😉

[@ChrisBranch]

Thanks so much! That means a lot. I hadn't heard of Tommy Rivs; I've just looked him up, he looks my kinda guy 😊 Best of luck training for your first marathon 👊

[@СлаваУкраїні-р4ь]

Hey there. This is the first time I’ve come across your content and love your calm and clear communication style

[@ChrisBranch]

Thanks so much! That's very kind to say 😊🙏

[@WeakToElite]

Thank you so much 🙏🏻 my first ultra is in 13 weeks and this was extremely helpful ✌🏻💪🏼🙏🏻

[@ChrisBranch]

I'm so pleased it helped! And best of luck with your training 🙏😊

[@WeakToElite]

@ChrisBranch thank you brother - I forgot to sub, Will do now

[@RisiCheshire]

It's certainly less efficient, but if anyone finds all this planning and structure a bit much, you can absolutely get by with just putting in the distance at zone 2, and just running a bit faster sometimes on your shorter runs when you feel like it. This was what I did to get from 5k to 50k over a 6 month period and while my speed wasn't exceptional, it was plenty for just getting the distance covered. 2-4 shorter runs a week, and a big one on the weekends. Take it easy and listen to your body. Of course, if you like the structure, then have structure! But remember, it's not vital unless you want to be competitive.

[@ChrisBranch]

I must admit, I have simplified my own training a little in the last couple of years. I still do mostly zone 2, I do savage speed sessions once a week, and prioritise more strength training now.

[@jt.8144]

Thank you for this video. I've been trying to find my rhythm to gain a bit more distance. I'm pacing between 9 and 9:45 at Zone 4. Just gets so tempting to find that comfort zone while on a run. I have to find a way to slow down a bit to increase my miles..

[@ChrisBranch]

Slowing down will definitely help you cover more distance, and you may even find a joy in slower running that you don't find in zone 4 (zone 4 is hard! Zone 2 is where you feel like you can go all day). However, don't neglect the speed work either. It's in the speed work that your pace in any given zone will improve. Although I'm a big advocate of slow running, but we need the speed work to compliment it otherwise we'll stay slow! Best of luck in your training 😊🙏

[@Precisionpace]

I did my first marathon based on very similar principles, and now as a running coach i can say this is very sound training information. Get that HR monitor out, stick to the plan, do the aerobic base building, add in the specific workouts at the correct zones and in a few months your running is transformed. Great work mate, keep it up.

[@ChrisBranch]

Thanks so much, I appreciate that ☺️🙏

[@feelbetterlivewell]

I needed this! Thank you…I have known about zone 2 for years but never truly do it! Now is the time 🤩

[@ChrisBranch]

Amazing! Best of luck getting started 🙏

[@kanamala]

What a legend video mate. You’re a proper good fellow. Cheers

[@ChrisBranch]

Thanks so much, I hope it helps! 😊🙏

[@bengrabia1002]

Really appreciate this video. I’ve been frustrated with myself because I can’t sustain anything faster than a 10 min pace right now. Glad to see that this is okay, that I only need to slowly push it 😁

[@ChrisBranch]

Sounds like you're doing great! The thing that will bring your pace down is 1. a better aerobic base, so more slow running, and 2. speed sessions done as an interval. When these two things are implemented consistently, you'll be really pleased with how it goes :)

[@theDatatsushi]

Incredibly helpful! I burned out really bad when I used to play sports for school and have had such a hard time with running since then. It's really hard for me to find joy in it. I really like what you included about how long it takes to build your anaerobic base- it's helps me rationalize my current lack of endurance (especially compared to when I used to run everyday). Thank you!!

[@ChrisBranch]

Thanks so much! When you learn this stuff, it makes you realise how our training programs at school are pretty bad for us. I was the same - played way too much sport. I hope the slow running (and patience to build your base!) helps ☺️🙏

[@ESB234]

Couldn’t have come at a better time. I’m about to start training for an ultra. Thank you!

[@ChrisBranch]

Amazing!! I wish you the best on your journey, and I hope it's a great adventure 😊🙏

[@ESB234]

@@ChrisBranch Thank you. Really enjoyed what you were saying about the zones as well - very interesting!

[@ChrisBranch]

@@ESB234 I'm so pleased it helped ☺️🙏

[@jw1312]

This was really useful thank you, I’m definitely in that first two months of aerobic base building but will kick on with this plan end of May!

[@ChrisBranch]

Best of luck with it! 😊

[@epsilonengineer373]

Very good video!!! Garmin's daily suggestions use the same 4 types of runs. I have been using them for the last 12 weeks and they have significantly increased my volume and my ability as a runner. I love your video because it provides a good explanation on why these runs are effective to become a better running. Thank you for your video. Subscribed!

[@ChrisBranch]

Thank you, that's very kind to say. I'm pleased it helped 😊🙏

[@keirbeatn]

This video is excellent, thank you! I’m beginning training for my first ultra, coming from a track and middle distance background - the way you explain the reasoning behind your training is really helpful!

[@ChrisBranch]

I'm so pleased it helped! 😊🙏

[@tamsinpengelly1560]

Unbelievably useful!! I finally have a grasp on the tempo-thank you

[@ChrisBranch]

I'm so pleased! And don't worry, I had no idea what people meant by 'tempo' for the longest time too 🤦‍♂️😂

[@amblincork]

orry - what was ahrd for you to understanbd about tempo running ?

[@darrentownsend3556]

Hi Chris, just watched this and it was fantastic! Simple yet has exactly what you need. Ive been watching so many videos its hard to know what to do but this is great. Im training for my second 50km then i have a 70km in Feb next year. So im trying to get a plan going and i will be following this for sure. Its a really good balance. Thanks mate, cheers.

[@ChrisBranch]

Wow, what wonderful feedback, thank you so much! I'm really pleased it helped and best of luck in your ultra training, I hope you have some great adventures 😊🙏

[@woodburner292]

thank you, what an excellent explanation in an easy to understand package. I'm intending on training for my first marathon and it can be overwhelming with all of the advice and jargon. Ill take onboard the 4 runs to get me to the pre-training block stage.

[@ChrisBranch]

That's exactly why I made this video - it took me so long to get my head around the jargon myself! 😂🤦‍♂️ I'm pleased it helped 🙏

[@natashaluna]

Excellent video. Right now I'm recovering from an injury (too much "fun/fast runs" with other "let's have even more fun runs" and some other excess of enthusiasm). For now, first, I want to recover and build up some strength, second, I'll do a few weeks of "stage O" of resuming running. However, I was a little afraid to start running again and wondering which plan to follow. Your plan and your perspective is what I need. Thank you.

[@ChrisBranch]

Don't worry, we all learn these lessons the hard way. It sounds like you have a good plan now. Slow running really is magic. I'm sure you'll be back on track in now time ☺️🙏

[@hibiru6868]

I really enjoyed the way you explained what you were doing and how you were feeling. I just finished a half-marathon training program after having not run in just about four years. However, I did it mostly in zones 4 and 5 so I have no aerobic base. I am starting a 50k training plan and realize that I need to take a big step back and am going to try and be in zone 2 for the first three months and then I'll see how things are going. I guess the upside is that once I build my base then all my zone 4 and 5 work will have something to rest on and I should pretty close to my target abilities.

[@ChrisBranch]

I'm so pleased this helped! You can get away with not having a base upto half marathon distance. It's not ideal, but you can get away with it. But you'll really need to train it for that 50k. Best of luck with it 😊🙏

[@witze-8406]

It’s easily one of the best videos I’ve watched for beginners! Thank you

[@ChrisBranch]

I'm so pleased it helped! 😊

[@JacquesThebeau]

The best training video I have seen thus far… great job! Loved it and inspiring to know long distance can be done

[@ChrisBranch]

I'm so pleased it helped, and once you see it laid out like this, it all becomes quite simple. Keep getting these runs in, be consistent, and before you know it, you're an ultrarunner 😊🙏

[@kingy1204]

Just signed up to 50km next year and came across your channel. Thanks for the info. Subscribed and will binge the rest soon 😊

[@ChrisBranch]

Thanks so much! And best of luck with your training :)

[@TravelingAnvil]

Thank you so much for this video. You're ability to take these concepts and make them simple and understandable is extremely helpful. It is so refreshing to have a concise fluff free information. Cheers from a new runner who sincerely needed this precise information!

[@DirtForm]

Thanks for making this video, this really is the best explanation of running workouts and their correlated HR zones that I have seen! I’m just starting off after not much running, maybe a few miles a week here and there and mostly a lot of strength training, so I’m going to modify your beginner program with my current program that keep my strength days and lowers the weekly miles to 12mi/wk. It looks like this: M: Deadlift OHP (Full Body) T: Zone 2 (4mi) W: Squat Bench (Full Body) Th: Recovery Run (2mi) F: Accessories - probably isolation exercises for arms, shoulders, core, and I’ll see about whether I should have one single leg exercise or not through experimentation S: Zone 2 or Recovery Run (6mi) Sun: Rest I’ll add 10% to the mileage per week. Originally, I had the plan written for 16mi/wk but realistically I should start with less since I’m doing a good amount of strength work and I don’t want to burn the stick at both ends. This really helped me to build this program out so thank you for that. Hopefully I can do a marathon in the summer!

[@ChrisBranch]

Thank you so much, that's very kind to say 😊🙏 This looks a great program, and I think the strength work will really benefit you in the long distance stuff too. My focus next year is to incorporate more strength and to hold a bit more muscle mass. I'll be following a similar plan to you 😂 Thanks for the comment 😊🙏

[@DirtForm]

Cheers mate, good and healthy training to you !@@ChrisBranch

[@Tom-wk6pv]

I started running literally a month ago on a treadmill. Just dod 20mins of intervals. One low pace, one fast pace. 3-4 times a week. I've lost weight, feel better when I run and my low and high intervals are set 2km higher than when I started. Personally, I have no desire to move away from intervals and my fitness is skyrocketing.

[@ChrisBranch]

This sounds great! You may find that as you get fitter and you can increase your running volume (if you want to do that, of course), that this model might not work and you will need to throw in some easier runs as well (the zone 2 stuff), but it's great that your fitness is improving. Keep going! 😊🙏

[@nathanhunt6579]

This video is incredibly good. Love your tone and clear communication. Thank you!

[@ChrisBranch]

This is very kind of you to say, thank you ☺️🙏

[@dmytrochan7402]

The most helpful running video I've ever seen. I should have seen him at 18, not 40. Thank you.

[@ChrisBranch]

I'm so pleased it helped! And 40 is still young in the running world - you've got decades of practice ahead of you 😊🙏

[@heighRick]

Thanks Chris, helps a lot!

[@crono812]

Signed up for my first marathon in 6 months. Fantastic video to structure my training for it!

[@ChrisBranch]

Amazing! Best of luck with your training :)

[@Hsberhdiakebdgauakendbg]

Thanks for this, has really helped :) you’ve got some really nice places around you to run aswell!

[@ChrisBranch]

Thanks so much! And yes, I'm really lucky with some beautiful runs near me ☺️

[@TomLarkin_]

Great video - glad I stumbled across this. Also nice to see some really familiar scenery. I live in Cornwall, but instantly recognised some of my regular running routes from when I'm up in Writtle for family/work!

[@ChrisBranch]

Oh wow! And I love running around Writtle, there are some great routes there ... having said that, I'd rather be on the south west coast 😂

[@trueskatewithsam5275]

This video is amazing thank you for your help. I have never run before and I signed up for a Half Marathon. The furthest I’ve gone so far using the couch to 5 k app is 4.30 miles. I noticed my heart rate has been quite high especially during the intense periods it gets up around 165. I never knew how to find the zone 2 until now. Thank you sharing your knowledge.

[@ChrisBranch]

I'm so pleased it helped! Best of luck with your training 🙏

[@divine3438]

Finally I understand what’s a tempo run 🏃🏻‍♀️ thanks a lot!

[@ChrisBranch]

Haha it took me a while to understand it too! I'm slowly scripting a video titled 'Running jargon explained - WTF is a tempo run?!', and I keep adding to it gradually. Maybe I'll bump it up the list 😂

[@sundown005]

Really good advice mate, and very nicely presented, well done! Only thing I personally wouldn't agree with is the stretching right after. Unless I'm misled, several studies show that stretching muscle groups when gorged with blood is useless at best and harmful at worst. I used to stretch right after my training just like you until my GP advised me to wait at least a couple hours and do active recovery instead (such as taking a walk or doing mobility exercises). I now only stretch after the shower or right before bed. Anyway, cheers, hope that helps!

[@ChrisBranch]

I've not seen that research, but I definitely notice a positive difference when I do a little bit of stretching straight after my harder runs (speed days and long runs). I've never split-tested what it's like Ifni stretch two hours later because I'm always busy two hours after a run 😂

[@sundown005]

@@ChrisBranch Haha fair ^^ At the end of the day if it feels good I believe you should stick with what works for you. I did personally noticed an improvement in recup speed and quality when spacing out stretching from the effort, so that's what I do now. My routine is to stretch just before going to bed as it's usually in the right time frame after my runs, plus it helps me sleep better ^^

[@Jay-sd9ye]

I just started adding in lower heart rate running. I was doing tempo/threshold runs every run. My short distance times got better, but going past 4miles was hard. For my slow runs I get 10-15miles. So yes they do help. Thanks.

[@ChrisBranch]

Absolutely. This model works really well for distance running, but you may need more intensity if the goal is 5k- 10k stuff. Enjoy your running 😊🙏

[@Jay-sd9ye]

@@ChrisBranch I'm at half marathon distance now. Trying to hit marathon distance by end of the year. I mix in higher heart rate training too.

[@Dram1984]

I used to run a lot, completed a few half marathons, etc… was working up to more but ending up hurting my knees, needing surgery. Got nice and fat but now I’m back at it, down about 80lbs and just ran my first 5k; your not kidding about “embarrassingly slow” :)

[@ChrisBranch]

Hahaha, don't worry, I've been at this for a few years consistently now and my Z2 is still embarrassingly slow 😂 but it's better than it was. Amazing work for getting back to fitness 🙏

[@Snaerffer]

I’ve never heard any of this explained so clearly (and interestingly, for that matter).

[@ChrisBranch]

That's very kind to say, I'm so pleased it helped 🙏😊

[@buffywhatever1093]

Chris could send me to sleep…..in a good way, so calming! I’m a long distance trail runner, but I don’t race, however this is great easy advice, you’ve nailed it without over complicating. We’ve just gotta get out there and have a great time, no one ever regrets a run right?

[@ChrisBranch]

Haha thanks so much 😊🙏

[@rollie5579]

I've watched a ton of running/training videos and yours are by far the most informative and enjoyable, THANKYOU!!

[@ChrisBranch]

That is very kind to say, thank you 🙏🙏

[@citizen6610]

Nice video! Thanks for sharing 😊

[@ChrisBranch]

I'm so pleased it helped 😊

[@niallmiller9925]

Recently came across your channel Chris and very glad I did. Good detail and nice simple approach. Thank you for the work in getting this videos out there :) I'm working towards a 56 mile ultra in Oct. I'm just wondering if you have a video or any information that deals with nutrition in a day-to-day sense - through training etc? No worries if not, and thanks again!

[@ChrisBranch]

Thanks so much, I appreciate that! And no, unfortunately not. A few people have asked this, and I do have some thoughts about it because we definitely need to eat more when we're in a training block. I've figured out a few things that help me stay healthy and keep my calorie intake high enough. I will make a video soon 😊🙏

[@niallmiller9925]

⁠@@ChrisBranchhey mate. Thank you for reply :) Yeah it’s a learning curve. Feel like I’m generally doing ok with it, but working out calorie intake on a day to day basis definitely takes some thought, and obviously everyone is different, so reaching out for advice I guess always has that caveat. Thanks again!

[@hoopeverlasting]

Thank You. Thank you. Thank you!! What every other person said....it is so easy to understand.....

[@ChrisBranch]

I'm so pleased it helped 😊🙏

[@hoopeverlasting]

@@ChrisBranch Truly. Your videos are The best, hands down. In delivery and content, for this particular subject matter. And it seems many think the same!!!

[@ChrisBranch]

@@hoopeverlasting that is very kind of you to say, thank you 🙏🙏🙏

[@gordonkeane]

Love this video, and the one about Ultras being easy. I run 6 times a week, on treadmill or road. Doing Loch Ness marathon next weekend, then London in April. After that i intend on looking at Ultras and hopefully getting a UTMB index and some stones! Only problem is, i havent done any trail running before and have always stayed away from it because im worried ill be clumsy. Any videos or tips on how to build up from trail zero to hero? 🤣💪

[@ChrisBranch]

Love it; you've even come up with the title for me 👌😂 Great idea. Now is a lovely time to go trail running too with the autumn colours. I'll put this on the list ☺️🙏

[@itsjeansmit]

Fantastic video! Thanks for taking the time to explain everything. New Subscriber here!!!

[@ChrisBranch]

I'm so pleased it helped ☺️🙏

[@matthewaislabie7354]

Don't ever see myself getting crazy of ultra Marathon type events... but this was good to watch. Good job.

[@ChrisBranch]

Thanks so much! Happy training 😊🙏

[@Jonas-nz7er]

great videos, just found your channel yesterday, very inspiring and motiviation

[@ChrisBranch]

I'm so pleased they help 😊🙏

[@Aethidd]

Weird takeaway, but watching the scenery in the background makes me appreciate what a wonderful country we live in 😅. Great vid, very informative!

[@ChrisBranch]

I agree, we're so lucky! I'm glad it helped 😊🙏

[@vincentcrowley5196]

I am interested in running longer without fatigue and also get my Parkrun times faster. I was told a lot of Zone 2 running is key but one thing I was advised was doing hill repeats training at least once a week

[@alexnuno]

Enjoyed your advices very much. Thanks

[@ChrisBranch]

Thank you so much! I hope it helps ☺️🙏

[@disappointedinmyself8375]

I’m a complete beginner runner/jogger. Like, I have NEVER before trained cardio, only muscles. And so; most of my runs are in my zone 4, maybe a little zone 3, and at the end I typically reach zone 5 if I sprint the last way. Right now I run 3km runs, slowly increasing distance. (I run very slow, about 7:20/km) But I do make sure to stretch and warm up a lot. I only maintain zone 2 when walking, which I do everyday, but never when running. Should I be worried about burnout? I’m 19 by the way. I just feel like there’s no way I can run slower, and I do walk but I want to be able to go on jogs as well! 😅

[@ChrisBranch]

I would recommend walk/running. It's okay to run in zone 3/4 if you can't maintain Z2 at all, but don't be there for too long and walk to get it back down. Gradually you will be able to shift the ratio of walking to running. Also pay attention to how well you recover. If you start to feel a bit beaten up and fatigued, you're spending too much time in the higher zones. Good luck! 😊🙏

[@philbolanos5473]

I could listen to you talk about anything you’re interested in. I mean, I’m glad it’s running, but still.

[@ChrisBranch]

Haha thanks 😂🙏

[@jahn5189]

this is exactly what I need now! thanks a lot!!

[@ChrisBranch]

I'm so pleased 😊🙏

[@anthealee1994]

Really appreciate your content! Thank you for the guidance and sharing your experience with us ^_^

[@ChrisBranch]

Thanks so much 🙏

[@andrewbilton5993]

Great video-so useful

[@ChrisBranch]

I'm so pleased it helped 😊🙏

[@GeorgeSeabrook-c3l]

Such an informative video, perfect video to share. Keep it up

[@ChrisBranch]

Thanks so much, and I'm so pleased it helped 🙏😊

[@TheLargeUltraGuy]

Subscribed 🙌🏼 great video thoroughly enjoyed, I’m a year late but just found your channel 🙌🏼

[@ChrisBranch]

Thanks so much! I'm glad this helped :)

[@DeviOct]

this was really helpful. thanks

[@ChrisBranch]

I'm so pleased 😊

[@ActiveIdeas]

Fantastic content mate! Love the delivery of information and the filming style 🔥

[@ChrisBranch]

Thanks so much! I appreciate that☺️🙏