The Power of Running Twice a Day

By the end of this video, you’ll understand how running doubles reduces your likelihood of injury, makes it super easy to up milage, and improves recovery. You’ll see how running performance has improved for runners across many distances amongst both professional and non-professional runners when using doubles, and you’ll be aware of the hidden benefits of running more than once per day on who you are as a person.
The Frutarian channel: www.youtube.com/@TheFruitaria...
hGH study shown: Godfrey RJ, Madgwick Z, Whyte GP. The exercise-induced growth hormone response in athletes. Sports Med. 2003;33(8):599-613. doi: 10.2165/00007256-200333080-00005. PMID: 12797841
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NAVIGATE VIDEO:
00:00 Introduction
00:27 Who should run doubles
01:20 Benefits of running doubles
01:30 Decreased injury risk
01:57 Easily increase mileage
03:44 More hGH
04:55 Examples of runners who use doubles
05:30 Michael Arnstein
06:01 Kelvin Kiptum
07:03 10K runner
07:26 Moses Mosop and Abel Kirui
08:14 How running doubles changes you
08:17 Fall in love with running
09:36 Get healthier
11:10 Maximize your time
12:54 Holliday Giveaway
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[@matriaxpunk]

Doubles can be a great option, but you have to have specificity always in mind. In the end, the stimulus that you get from two 45 minutes runs is not the same as the one you get from one 1 hour and a half run. In most of the examples that you give in the video, the runners are doing two pretty long runs a day or at least one long run and one shorter run. Kiptum is running twice a day, but his morning run is already more than 20 kms long. Also, I disagree a little bit with doubles being more time efficient. It takes me quite a while to get ready for a run, between changing clothes, warming up and so on, and then I usually have to take a shower and change my clothes again afterwards, so doing that twice a day is much more time consuming than doing it just once. But that’s just my personal experience.

[@thuggoe]

I usually drive somewhere to do my run also

[@christiankennedy9417]

You can just do a long run, and maybe one longish run a week, and the problem is already solved. I once did two 30 min. runs 5 days a week, made one of those 1:30 to 2h, and had my long run up to 5h. Worked wonderful.

[@matriaxpunk]

@@christiankennedy9417 shure, that would solve part of the problem. That being said, you have to be able to do a 5 hour long run, both physically and from a time management perspective. Also, depending on the training phase that you are in and the distance that you are training for, you might want to induce that stimulus that you only get from a longer run more than twice a week. I still think doing doubles is better than doing nothing, don't get me wrong. I just don't think is the best strategy for most runners, providing that running volume is equated. Shure, pros run multiple times a day, but that's usually a strategy to do more volume, they aren't just keeping their running volume the same and splitting it in two runs. So yes, if doubling means you are adding an extra run then shure, go ahead. But if you are just going to split your current running volume between multiple runs a day, I don't think that's a good idea. And yes, if splitting your running across the day is the only way you are able to get your running in, then I also think you should definitely do that.

[@brazenclips]

Even though it’s more time-intensive to do doubles due to prep and cleanup, I’ve always found doubles to be less mentally taxing in the willpower department. I also got injured less, and seemed to recover faster.

[@baconinvader]

Yeah that's sort of what I was thinking. I'm no expert but I would expect the adaptations of different running lengths to be different. And for me at least, it seems a lot more difficult from a psychological and timing perspective, easier just to run once and be done for the day then to have to constantly be changing clothes and shoes and showering and eating and thinking about my next run. Also, the video sort of implies that larger meals or prolonged periods of rest aren't useful, though maybe that was unintended. Am glad if doubles/triples work for some people but it seems kinda not worth it for most people.

[@kunalsharma2116]

I've started twice 4 years ago... And that has changed my life.... Running changed me... Running changed my perspective of Life

[@runelitecoach]

Awesome 👏

[@ganeshmidde5487]

Did it changed u physically, that's what we want to know

[@JMGasser87]

I really do appreciate your expertise! You should really have more followers! Keep up the great work! Greetings from Austria.

[@TrackCoachP]

Love this and the PROMO!! Pumped!

[@runelitecoach]

Get those socks 🧦!!!

[@mooreworthyfitness]

Discovered you channel just yesterday. Subscribed and following!

[@oneaweekmulti-sportclub8230]

Very solid advice especially for injury prevention.

[@runelitecoach]

Thank you

[@sylvainhyais8166]

Excellent video. Running is a way of life..and a great one!

[@runelitecoach]

Yup. It seems the more you run the better life gets. The better your time management, mood, diet, and of course performance.

[@zacsborntorunrunningadvent3441]

Great video, well said re running more & prioritising any available time. It all adds up & over a mth the total run hrs will really help. Cheers 🎉

[@runelitecoach]

Yup. Over the month. Longer term focused pays dividends back to you

[@annahunt6578]

I've never gotten my mileage up consistently to where running doubles makes sense, but I've certainly benefited from upping my running frequencies in many of the ways you speak of here - especially the falling in love with my life and the process of running part!

[@runelitecoach]

Well said. This is really about just higher frequency. Doubles makes sense if you’re already at about 6 days per week.

[@paxundpeace9970]

Yes you would really need getting well above 50 miles that it would start to make sense.

[@redravenrages6321]

I thought you said fell in love with your wife haha. I was like, when was that in the video?

[@jorgemercado4945]

I do see running doubles as a benefit. On the other hand, washing running clothes goes up exponentially!

[@runelitecoach]

The prices we have to pay to realize our goals…. :p

[@Alvaro69420]

Relatable 😂

[@pagoldenglove]

Love your content

[@runelitecoach]

Love you for watching:)

[@michaelback4724]

This video really helped me, thank you

[@runelitecoach]

You're welcome!

[@joshrobinson2029]

Thanks for the video, a great listen. If I do my main runs in the AM and I was thinking of introducing 2 or 3 doubles to begin with, would you recommend doing this on an easy or hard day?

[@Jonathan_81]

Thanks for the video! How many hours in between run do you recommend? Minimum time in between? My evening gets busy so usually I’d only be able to run in the morning, then afternoon.

[@somkitthompson9559]

You are an amazing inspiration. Thank you for your expertise ⭐️ I admire you⭐️

[@runelitecoach]

Thank you so much! That’s very nice of you

[@DrProfX]

Totally agree, so long as people understand that they maybe losing some specificity for marathon and longer runs - overall, it maybe more beneficial to do 2x5, but for a marathon prep you’ll need some middle and long runs (10-20)🤷‍♂️

[@runelitecoach]

Do that too

[@CatherineSui-Miller]

I your video came in at the right time! just hit a plateau of training for 2024 London due to foot over pronation and basically couldn’t do 9 miles at a time during weekdays without hurting. I am considering switching up to daily doubles with less intensity. I don’t want to overload excessively to the point I couldn’t even show up at the start line.

[@lukegooding5198]

Might be a bit late but I injured myself overtraining before my 60 miler, the only reason I was able to finish is because I completely stopped running and a month before I only trained on the assault bike (I know this isn’t the smartest thing to do). My point being, I can’t recommend cycling and stationary bike enough as a compliment to your training. You can make up the extra time on the bike which has a lot of benefits to running on top of being a low risk way to get in some cardio and conditioning.

[@bev9708]

Great!!! That’s encouraging !!! I started running almost every day 2 years ago , with irregular doubles, but I started running doubles 2 or 3 times a week a few months ago!! Last weekend I got my 2nd 24min marathon PB!! Others keep telling me it’s asking for injuries, but thanks to running physiotherapist Brodie Sharpe’s Run Smarter podcast, I have been totally injury free for well over a year now and just hit 5400km for this year!! YOU would make a great guest on his podcast to talk about your book!!! Btw Giant veggie pizza is for after a marathon!! 😆😁 It’s my little tradition !!😋

[@julienpiccini440]

I am a single father and planning my first marathon next year.i have my kid every other week. I already train 5-6times a week. Depending if I have my kid on the weekend. I cannot run on the weekend when she is here, so I run the 5 days of the week during work. I will try actually double during the week where she is with me, so I can still be with her full time on my weekend. I ll let you know how that goes. 🤞

[@runelitecoach]

That’s a great plan! It suits your lifestyle and keeps your priorities straight while maximizing your training

[@dinicti]

I enjoyed your talk (never done a double, but will incorporate it at next build-up!), and want to say that is a very generous offer with your book. I am going to take you up on it! Thank you

[@charliewatkins4571]

I found this video extremely helpful.

[@runelitecoach]

Thank you. So glad you enjoyed :)

[@Syntropicfarming]

My first marathon training, I ran 3 times a week with 1 interval + 1 tempo + 1 long run. For the long run, I ran 25km in the morning and 10km in the afternoon, because 25km took me 3,5 hours, so I had to divide to 2 sets. And it worked well, I ran 3:59 nonstop and achieved my sub4 target, with only 3.5 weeks of training. After 3.5 months, I did the same for my second FM, and hit 3:42, with 17 minutes faster. I found that when I ran double sections, it’s less tax on my body and I can recover very quickly. My new target is sub 3:30 and train 5 -6 times a week to get more mileage, and still split to small sets!

[@Ben-yw8be]

I do doubles to keep the quality of my long runs high because I found out that once I hit the 14 mile mark my form started to break down and I had more niggles due to it. So I broke it up to 2 x 7 mile or 2 x 8 mile with a couple of hours active rest in between. Not only I found out that my form was better but my recovery time was much faster. Normally it takes about 3 days to recover from a 14-16 miler for me but when I split the sessions, I was able to recover around 2 days. Sometimes I would do a mixed run: AM: 7 miles easy and PM: 7 miles tempo. Ian Thompson, a British marathoner from the 1970s used to run triples. His long run was 30 miles: AM: 10 miles easy. Afternoon: 10 miles tempo. Evening: 10 miles easy. The dude ran a 2:09:00 with no super shoes.

[@runelitecoach]

That’s how you do it. Doubles make it easier.

[@WhataboutTom.]

Triples are best

[@producermind9030]

Great video

[@runelitecoach]

Thanks!

[@robertarmero6320]

I started doing really short doubles recently. I mean like doing 1 mile in the morning and 1 mile in the afternoon. It gives me energy like coffee does throughout the day. Those are my work days . On off days I do 2 miles then 1 mile, then go and do the bike at a really easy pace like low zone 1. I’ve noticed massive improvements doing this in a short period of time and without having to take a hit on my sleep and recovery. I got injured recently doing the traditional way of running, because I think that I was beating my body up too much. I enjoy this way more now

[@runelitecoach]

I love this! I did 4 runs today. All pretty short. With two walks and a lifting session. None of them very taxing, just constant injections of something. It’s easy to do that way and you get super high volume without injury. Nice job

[@steveilg6134]

Namah, Andrew! Might be helpful for your sangha to know that Nordic skiers always do Doubles in late summers/pre season -typically cardio in am and strength/core/flexibility in evening 🙏🏾

[@runelitecoach]

Super cool! Nordic skiing seems quite interesting

[@carridg]

Thanks for another energised video. What about older runners who may tend to struggle with recovery between runs? At 58, I find running frequently leads to burn out, much as I'd love to run every day or more. I guess if I tried this, the first thing that would happen is I'd loose motivation for strength and conditioning sessions. To be honest, I find motivation for these hard anyway!

[@runelitecoach]

If you struggle to recover, doubles are the answer, because it’s an easier run to recover from. What’s easier to recover from, one 8 mile run, or two four mile runs?

[@carridg]

@@runelitecoach Thanks for replying. I'll give it a try. I've been sprinkling in 8 second hill repeats to my runs following one of your videos. I really enjoy full out sprinting and they don't seem too taxing. They also make me feel happier after my runs. Thanks for that tip.

[@santoshkumarrai74]

Lots of love 💕 and hugs 🤗 to you from India, 🇮🇳 hon'ble Sir

[@runelitecoach]

Glad you’re enjoying! One of my clients is Running in India right now

[@joe1071]

Hello, and thank you for this video! Wondering what your thoughts are on getting in a short run like you mentioned. You have 30 minutes before picking up your kids, get a 20 minute run in. Do you warm up? Cool down? Stretch? Any of the extra recovery stuff? I’d hate to get into a routine of getting these shorter runs in without the rest of my running hygiene like warm up, activation of problem areas, and recovery. Would love your thoughts. Thank you!

[@runelitecoach]

Just run easy. Make the whole 20 mins an extended warm up. If that’s all the time you have. Most running should be easy anyway. You’ve got this. Just get your butt out the door!

[@bui340]

I'm kind of doing the opposite at the moment. I want to do things for long times, diving in to a project and forgetting about the rest. Each and every day unique. It makes more sense if you have a busy family life as you said and also have a poor character. Maybe I change in the future.

[@stanleykachuik2589]

I did doubles of yoga classes with at least 6 hours between eachother. 3x per week. For 7 years. After that I maintain a balanced approach with resistance training, cardio, and yoga 3x a week. In my mid fifties now.

[@RaoBlackWellizedArman]

Do you think Yoga can help running form in runners with stiff body?

[@stanleykachuik2589]

@@RaoBlackWellizedArman I'm a cyclist who does outdoor mountain biking for half the year. My legs/ hips and lower back become very stiff by the end of the season. Within a couple of months I regain pain free flexibility by doing my yoga practice consistently a few times a week. I've seen a lot of runners take up yoga to help with the function of their body. Doesn't happen over night. However it's well worth the time investment.

[@paxundpeace9970]

That's great but a different stress then running.

[@jeffsharp4982]

Do you feel doubles can benefit someone like me who is not a high mileage runner but who runs every day? I average about 25-30 miles a week, running every day (current streak of 332 days). I have done a couple of doubles here and there kinda randomly but not enough to know if it was a benefit. I did also do the Goggins 4x4x48 challenge this year which I thought was very difficult due to the frequency.

[@benjaminkretz6063]

Your video made me think if it makes sense to run and swim every day (except the days I do strength training) when I want to get better at both. Since also consistency could be a great factor in improving movement economy. Until now in training periods where I combinded both I usually did each every other day.

[@runelitecoach]

If you have the time, then, doing both of these, most days has its benefits. Especially swimming. You lose a swimming fitness faster than other fitness because it’s generally a unnatural movement for humans. But it depends on what your goals are.

[@benjaminkretz6063]

​@@runelitecoach I love both sports and I've read several times that they complement each other very well. So I would whenever I have the time to put both in on one day if that has no negative impact.​

[@Barry_L]

I used to run 4 times a day, a distance of slightly less or more than 5km, to school in the morning, lunch and back to school and later in the evening after school. The funny part it was our only way to sch back in the village when I was in primary school. Picked up running last year after almost 15 plus years and I was surprised by the endurance I build. it took a while to build the base back and after a year of about low 50's miles a week, just ran a half marathon under 70 minutes. I'll be adding doubles next year, hoping to break 65 or 63 in half and 2;16 in full marathon, in a year or two of consistency

[@user-lf9xo4iz5x]

wow very impressive jeesh you might be like Eliud Kipchoge if run a 2:16 with that little training.

[@elvyskennethmiguel8817]

Can we do double threshold or tempo run? Or 1 key workout then 1 recovery run?

[@andreadama3366]

Nice video

[@runelitecoach]

Thanks

[@georgelane6350]

I've recently started running doubles. I typically only run four days a week, but I have a full time job and two young kids so it's hard for me to get any long runs during the week. So three or four runs on the weekend is the only way to get volume and if I'm running a 100km race, I need volume!

[@runelitecoach]

Love this! You’re being adaptable and using the time you do have

[@blaquaman1739]

So true about falling in love with life and yourself.

[@Crackeras620]

I love running

[@runelitecoach]

And it loves you back man

[@trofee8]

You think standing or sitting throughout the day makes a lot of difference for recovery? I personally stand 44 hours a week in 6 days. I manage around 4 times of training atm.

[@GlasDevGuy]

51 year old ultramarathon runner, I run on Monday, Tuesday, Thursday, Friday. On Monday and Thursday I do double runs. I run upwards to 70 miles per week. I need the 3 days off for recovery.

[@finns23653]

alright fine im sold dammit

[@runelitecoach]

Haha 😂

[@therapygrind]

20 years ago I adopted Hanson Bros M training (12-14 in the morning and 4-6 in the evening) sweet. I'm now 60, tried to pull off a double in September and quickly badly strained my hip flexor, sidelined me for 7 weeks. When you're young you can do anything - but once you get up their in age, the body needs 24 hour recovery, your metabolism changes and you have to work harder to be nutritionally prepared to run, something that also takes me 24 hours. Enjoy your doubles while your metabolism cycle & recovery needs can still pull it off.

[@BuggatiWeryon]

I am approaching my 30s (am 26), how many years do I have until I could reach your occasion? Each individual is different, I know, but in general, do you think could I do safely doubles until age of 40?

[@therapygrind]

@@BuggatiWeryon Sure, but you learn as you age it's a 'high risk, high reward' practice. Overuse injuries happen to the best of runners and I would only advise Doubles to achieve a specifically targeted goal or purpose, not as a daily thing for no particular reason. You can lower the risk by doing it on trails (not roads), mixing one run as mostly flat, the second hilly, and having a 3 or 4 shoe rotation. The idea being to alter muscle use as much as possible. I ran doubles for specific occasions/goals up to age 45, Hanson Marathon Method for 1 reason, I hate long runs, even in marathon training. At age 45 and a BMI of 25 I ran a 3:05 NYC Marathon with no long run training, just doubles (fatigue built into the next run) - you have to closely monitor your nutrition and eat 2g of protein/1kg of body weight (1g of protein/1 lb of body weight), watch your electrolytes, etc, all of it, as you can easily drift into diminishing returns.

[@jenniferchoi7027]

So if I am training for a marathon that is in November 2024, and run only 3-4 times a week, how do you safely train your body to do more mileage and then eventually do doubles ? Please explain. TY. Very good and insightful video.

[@runelitecoach]

You can choose to just get up to 5 days per week and hold it for many months. That’s a good step from where you are now. Thanks for the question

[@kduty236]

Waiting about Kelvin Kiptum, especially I wanna learn what a proper arm swing exactly like

[@runelitecoach]

Good question. Perhaps I’ll do a video on this. But arm swing is the RESULT of Lower body mechanics, not what drives it. So don’t worry about it too much.

[@chrisharris4223]

Convenience is the biggest thing. Going out for 2-3 hours in one go can be tricky with work/family etc.. If you break it up then it can be a great way to keep your weekly miles up

[@ianwarner1429]

I’m going to incorporate doubles and triples into my training block for my next 100K. Should I continue with my long Ultra specific runs while adding short speed or hills as my double or just run both at aerobic Ultra pace. I’m 59 so I’m leery of doing too much but I love the grind of the training and I feel that 45 minute tempo runs every evening might be good for me?

[@runelitecoach]

Definitely keep your long run.

[@Gameboob]

This is may be a stretch but just heard yesterday from a tendon expert, Keith Baar, that the best way to heal damaged tendons is to exercise them twice per day with 8 hours in between. He said it was optimal because you can't really double up within 8 hours as the tendon isn't as responsive to recovery a second time within that window. Just makes me think there are probably a lot of adaptations going on in the body that work on similar windows so there's really no reason to choose the day or 24 hours as the best block for training.

[@runelitecoach]

I’d agree with that. I’m a sports medicine practitioner as well and I commonly say that the formula for healing, a muscle or tendon is to use it as much as you can, provided that it’s pain-free. So twice a day is a good recommendation, but even more can also work well, provided that it remains pain-free.

[@joyridaz]

4. U get really good at laundry😂😂

[@gregzarnowski]

I'm just wondering what might be result of doing 10 -15 min run every hour or two during working hours when you have access to under desk treadmill. Will that be possible to have 4h exposure to hGH from that?

[@runelitecoach]

There’s not much additional benefit to doing more than three runs in a day. And even that is quite a bit, if you just get to Running) two times per day and keep them to 30 minutes plus you’ll have a better result. The best return on your investment, aerobically, is to run about 30 minutes. Short of than that and you’re leaving a lot on the table, longer than that of course you get additional benefits, but they are diminishing return. So maybe Just run twice per day given that each run is at least 30 minutes

[@ppiriou]

I just want to follow you!❤

[@runelitecoach]

Hit that subscribe button and following you may! Glad to have you as a viewer. Thank you 🙏

[@ktkace]

i run 1 mile daily early morning , suitable for doubles?

[@zachbunch8701]

My only reason for running doubles is time. I work Monday-Thursday 14 hours/day. I tend to cycle gym, run etc until Saturday which I do a long ruck. With that being said I typically only run 5 miles for time and that brings me to a total of 10 running miles per week which isn’t enough but if I do doubles I can hit 20 plus a 10mile ruck.

[@jrmorgan5232]

Good stuff. I have two questions, for a 10 mile day would you split it up into 7/3, or 5/5? Or does it even matter? And how fast should each run be if it were an easy day, should one be a little quicker or should they be the same pace?

[@hannahrodriquez5451]

What app are you using to track your miles?

[@runelitecoach]

I use Coros

[@gamemak0r]

RIP Kelvin 🙏

[@girlballs6834]

I do doubles every day and it's absolutely improved my running tenfold!

[@runelitecoach]

Nice job!

[@blakelandry]

How so? What’s the difference that you saw not only in training but with marathons?

[@girlballs6834]

@blakelandry I don't compete in marathons, I don't race, my results are individual to my running in where I have been able to reach 70 plus miles for 4 weeks now by doing longer doubles every day. I'm far less fatigued and able to get what I need out of my hobby without needing a rigorous marathon style training block. I've seen my pace improve as well, and my mood has yet to plummet despite daily stress of two runs a day.

[@blakelandry]

@@girlballs6834 so may I ask the purpose of running that much mileage and not competing? That’s a lot of time and effort merely for fitness? I’m highly competitive and have never hit 70 miles in a week that’s why I ask.

[@girlballs6834]

@@blakelandry I love the sport but I don't care for races or competition, it's a mental and spiritual thing for me to have that time dedicated to something I truly love without worrying about what others are doing or chasing PRs. To me the mileage is just another personal victory that I'm able to achieve by drive alone.

[@charlottesphie7037]

Understood the program. But morning. Uhh, hard to wake up early 😅

[@runelitecoach]

It’s all relative. Your first run can just be “when you wake up” and doesn’t need to be at any early hour. Get that sleep. But you can still run when you get up or shortly after.

[@stevez3332]

Geez i just started running B2B days and thought that was tough this is a whole new ballgame

[@runelitecoach]

It doesn’t have to be. You can just run half the distance in the morning and half in evening. It’s EASIER that way

[@kkkbuta5]

I want to leave a cautionary comment that running for most of your workout volume may mean you are neglecting your upper body mobility. Hanging/Climbing and Handstand variations can help you grow and retain muscles in your upper body so you dont lose motion as muscles and fascia degrade over time

[@runelitecoach]

Sure, of course, have a well-rounded workout routine, and a well-rounded life, and a well-rounded diet, and make sure you sleep, and think positive thoughts, and brief clean air, the list is endless. Balance it out as you see fit. This is the Art of living a healthy life

[@Isnack96]

I feel targeted XD I've been doing at least 6 days a week for the last several weeks with some doubles thrown in. Very relevant info cheers!

[@runelitecoach]

Welcome :)

[@OttoVogrincic]

9:44 I'll take that as a challenge

[@nikitaw1982]

Michael Armstein running 15 miles to and from work. does he have a washing machine and second wardrobe at work? how does he do it?

[@StanceMitchell]

Double the laundry too lol 😂

[@runelitecoach]

Oh the prices we have to pay for greatness! Lol

[@robertmatthews2154]

Is there any difference between adding miles for slimmer people versus bigger people who lift? I'd like to get to this point but I struggle to run beyond 7.5 miles

[@larrygreen2194]

Are you worried about the tax on your body or maintaining muscle mass. Two different convos tbh. But for mass you have to up your intake. Your body will shed that weight with the increase in cardio

[@robertmatthews2154]

@@larrygreen2194 More strength than mass, although they go hand in hand. Regardless I'm naturally a big guy (I'm 6'2", was high 190s in HS running middle distance track--don't ask me why my coaches thought that was a good idea.) Overall though I'm worried about recovery. After about 6 miles I notice that my Achilles are really sore and it takes a few days for them to feel normal again. If I run a bit less I don't have that problem. But I'm trying to increase over all capacity. I don't know if it's worth it to run through the tired Achilles or not

[@larrygreen2194]

I'm in the same situation. I want to keep some muscle but not so much mass. Currently 6'2 215. I would be fine around 200 but don't want to go much lower. Based on the fact that you ran in highschool this may be a dumb question. Have you tried upping your cadence for achilles relief? May not be the reason at all but this has helped me a lot with multiple joint issues as I was never a runner until recently

[@robertmatthews2154]

@@larrygreen2194 For me the thing that's helped my Achilles issues the most is training my calves. I haven't noticed a difference with different cadences. I believe I've improved my cadence recently, although I haven't tested it.

[@mareksawicki4953]

During a 2 day stretch I’ve ran 6x a day doing the 4x4x48 Goggins challenge! It was a great mental and physical challenge.

[@runelitecoach]

Amazing! Nice job

[@ziadirida]

How about back to back 10miles with 30min break?

[@runelitecoach]

I guess you can. It’s easier than straight 20 mile. I don’t see the benefit much of taking just a 30 min break. May as well just get a 20 miler in or even running that extra 30 mins and go longer

[@Matt-cp9wh]

Doubles make you better on many levels

[@runelitecoach]

Many levels!

[@robertcorbin2749]

I don’t understand the rationale behind not running doubles if a person is only running 3 or 4 times a week. It seems to me many of the same benefits you mention are still valid. Hmm.

[@runelitecoach]

It doesn’t make a whole lot of sense to run doubles in a single day if you’re taking multiple days off per week. I guess you can, but one of the main reasons to run doubles is to reduce the workload on a given day. If you’re doubling up on one day, and then, taking two days off, it would be, arguably better to just run once on each of those days

[@HH-gv8mx]

Can someone please explain to me what a tempo run is?

[@runelitecoach]

The most general definition would be a medium length run at a moderately difficult difficult pace Of course, that can very widely and temple runs are often done at near lactate threshold pace, but don’t have to be

[@HH-gv8mx]

@@runelitecoach so this is a quicker run at a faster pace than zone 2 running?

[@dirkvillarrealwittich]

Training 10 km every day 7 days a week is another option to consider. In case you add better meals and skip sugar and pastries, then you can improve significantly your distance and time stats.

[@runelitecoach]

I train significantly more than that. So I’m not sure what you’re referring to

[@anthonymwanje8398]

I don't understand the concept of "specificity "

[@runelitecoach]

If you want to learn to hit a tennis ball, you wouldn’t take classes on how to throw darts. That’s because throwing darts is not specific to hitting a tennis ball. That is generally the idea of specificity. So with your running if you want to be a better marathon or, you shouldn’t spend all of your time training for the 200 m sprint. That would be general training, or supportive training, but it would not be specific to the marathon. Therefore, specificity is training in a way that most closely replicates the demand of the activity you want to do.

[@saltnpepper6675]

I Run 15 mins 1.5 km in morning 6am and same in the evening 6pm.

[@runelitecoach]

Nice job. 👍🏼 sounds like a fun routine to keep those legs moving

[@saltnpepper6675]

@@runelitecoach means I do it daily..

[@blackpalacemusic]

Not what i thought this video was about!!! 😢🇹🇹

[@runelitecoach]

Ok

[@dr.mohamedaitnouh4501]

doubles takes more i usually spend time stretching and taking shower again but makes you more flexible in racing

[@jeffw654]

quads = sub-2hour marathon!

[@runelitecoach]

?

[@jeffw654]

@@runelitecoach if running 3 times is equal to 2:00:30 then surely 4 times a day is considerably faster

[@runelitecoach]

May as well run 20x in a day and be a world record holder then yeah? this logic breaks down quickly. Performance is determined by much more than only your frequency. Frequency is one of the metrics you can manipulate and clearly not the only metric

[@a6beats221]

I do 6 x 45minute runs daily. I AM HGH 😤😡💪💪

[@runelitecoach]

Haha 😂

[@NathanHeaver]

Some reason I feel like having a pizza now

[@runelitecoach]

Ok

[@ben10ee]

Working out, running, and then running again.. yeah I get it, but 3 showers a day is just a lot

[@runelitecoach]

Oh the prices we must pay to hit our goals

[@user-lf9xo4iz5x]

anybody ever run multiple times 4? maybe 5 I might experiment maybe that is the secret.

[@GoodMorningAndrea]

David Goggins 4 M x 4 hours for 48 hours

[@k.b.lucero2899]

The only con that I see here is my piling laundry 😂

[@runelitecoach]

Oh the prices we have to pay for greatness… :p

[@TheCuratorIsHere]

Eats only raw fruits? That doesn’t sound sustainable. Aren’t there essential amino acids and fatty acids not present in fruits? Maybe that was an exaggeration?

[@runelitecoach]

All amino acids are found in plants. Where did the cow get its amino acids?…from plants of course. Fatty acids too.

[@marcusszavaleta]

NOOO I MISSED THE DEAL

[@runelitecoach]

Not yet. It’s good through 11/30

[@CChantim]

I like the concept but I prefer to switch up the workouts. Maybe a short lift, yoga session and a run. Running involves too many clothing changes, showering and drying hair.

[@runelitecoach]

Sure. Whatever works for you. If you’re running once and lifting one per day…that’s pretty solid.

[@tomhopwood8896]

How about talking about scientific evidence of reduced injury, instead of just assuming there is reduced injury?

[@runelitecoach]

Ok

[@jumpropestairs6129]

Kenyans ran to school then ...

[@runelitecoach]

I mean, some of them sure. But unless you’re gonna go back to childhood and run to school, it’s moot.

[@jumpropestairs6129]

I can run both faster no jogging.

[@runelitecoach]

Ok. Not my suggestion, but do what you like of course, you have to enjoy your training if you wanna run fast all the time have at it, but you’re likely to stagnate.

[@lowzyyy]

Who will wash double more clothes. I hope i wont have to run doubles. How does run of 3 times per day saves you time? You have to warm up at least 5-10 minutes before run and have to shower for another 5-10 minutes. That is already 20 wasted minutes per 1 run. Your math does not add up man

[@runelitecoach]

If you view easy running as a warm up a waste of time, this would be true. But easy running isn’t a waste of time. You’re viewing a warm up as having no merit on its own. That’s not true. And who says you need to shower after every run? If you insist on doing that I guess you’re wasting time. But it’s not the run that’s wasting time, it’s excessive showering

[@annalau2596]

Clearly he has no long hair...

[@runelitecoach]

My ear hair did get long one time. But I quickly cut that.

[@annalau2596]

Good choice, it is crazy how much faster my male colleagues are finished with showering and changing after a lunch run. 😢