THE SECRET TO RUNNING FASTER FOR LONGER

Welcome to episode 6 of my sub 3 hour marathon prep series. In this video, I will be talking about the importance of speed work and how to incorporate speed work into your weekly training.
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TIKTOK
www.tiktok.com/@nicofelich?is...
INSTAGRAM
nicofelich?igsh...

[@nico.felich]

Give me some video suggestions! 👇🏼

[@jamesthomas5534]

Training videos

[@edwardkingoo7159]

shoes for beginners?

[@carsonanderson1241]

How to mentally prepare for races

[@tr3ykicks]

Can you do like a day before race and day of race nutrition video. Also how does alcohol affect training/prep?

[@aextreme]

Weekly training routines for runners

[@johannsebastianbach1649]

Word of advice about the back pain. This is a pretty clear sign that you may not be incorporating strength training into your weekly routine. Specifically core work. Doing 10 minutes of core 4-5 days a week not only reduces chances of injury, but some studies have attributed it to an increase in running economy. I would suggest doing some weightlifting as well. Similar benefits to core work. Since marathon training has high volume it’s best to start with one day a week weightlifting. Doing this will greatly reduce chances of injury and actually make you a much faster and more efficient runner as a whole.

[@ViralHubyoutube]

Factual !

[@notFCKU]

Is weigh lifting recommended if i had slip disc?

[@DirtyRunners]

Agreed. I do strength training weekly with weights. Just ran a 1:28 half. Makes a big difference for muscles not breaking down and failing in the later stages of the race.

[@johannsebastianbach1649]

@@notFCKU I would discuss that with your doctor.

[@TheRandomtechreview]

Agreed. My backpain from standing etc back in the day all stopped as soon I did regular deadlifting.

[@pamilyacatingub]

Bro, your one of those dudes who inspire me to run man. Good luck on your marathon!

[@DankScole]

Training for my first Marathon which is in Memphis this September. I've ran marathon distance before but decided I wanted to take running serious this past November. I've been you watching since the new year and just wanted to say I love the content. Im nervous for the hills but I figure this will leave room for a PR at the Houston chevron. It's been inspiring watching you

[@nico.felich]

Thank you so much!! I'm so glad the content has helped!

[@claires_account]

The speed workout makes so much more sense now! Thank you! Also the video quality and shots are just so good! Great job!❤😊

[@EerieRGB_Stories]

Honestly so helpful I have to start training for my next cross country season and your videos are so motivational.

[@silence_n1]

Good content man, you've really leveld up your content the past few months, i've been following your journey and you've low key influenced me a lot. I've really got into running this year and I'm training for a half. Your videos have been a huge inspiration for me. Keep it up man. Would love to see some videos with some of the cool running scenery around your area. Whether that be some hill sprints near a mountain or any cool running destinations.

[@nico.felich]

Thank you so much!!

[@rylan9554]

keep up the work bro it’ll all pay off you got this 👍💪

[@jeffbither4692]

When I was younger I ran these bests: marathon 3:14; 1/2 marathon 1:19, 10k 35:50; 5k 16:30; mile 4:44. I’m much older now and have survived two liver transplants. I’m going to start running again now (walking first) and found your good vlogs to help me with motivation. Hang in there!

[@TheDude2010]

may I ask if the liver transplants were related to running injuries? im a new long distance runner and Im worried the effect long distance running will have on me when im older. thank you!

[@jeffbither4692]

@@TheDude2010 No, I had a rare autoimmune disease that had nothing to do with my running. Keep on running!

[@TheDude2010]

@@jeffbither4692 oh ok thank you! Hope you are better!

[@davecurry3322]

Love the vlogs plus tips and insights to better running.

[@raulcastor2010]

Great video!! I need to do my run this morning and glad to see this and get motivated! Thank you!👍

[@ukasziwanow6215]

Recently you're my fav youtuber which keep me motivated in running routine! Thanks for all, greatings from Poland!

[@nico.felich]

Thank you so much! I appreciate the support from Poland!

[@gabrieltai5610]

Great video, I just started getting into running and ur videos are so helpful and entertaining

[@nico.felich]

Thank you so much!!

[@allenisarunner]

Hi. Glad I found your channel. I love the day in the life type approach you take. Also, there are plenty of folks who do reviews out there, so I like that you provide some practical info instead of being a review channel. Keep moving and good luck in Chicago.

[@hapaise2924]

Love the vidoes, really enjoy watching them!

[@Ems1999]

LOVING these running vids

[@nico.felich]

Thank you!!

[@christiansumano2512]

Nico, recently came across your videos and have to say how great they are. I can tell you are very being authentic with the information and motivation you provide. Will definitely continue watching!

[@cjcjcjcjcjcj23849]

Hip stretches coupled with core work helped my back pain (sounds so similar to yours) go away completely. One legged bridges, planks, leg raises were used heavily in rehab. Also hip flexor stretches, piriformis stretches, and butterfly stretches helped a ton

[@irelandstubblefield9767]

I really loved how you had a voice over during the run segment of the video!

[@nico.felich]

Thank you! I wanted to try it out, glad you enjoyed it!

[@jorowe3290]

i love the style of your vids man i came from tiktok and been in some of your lives on there lol. keep the grind up!!

[@ryangeorge3982]

I’m training for my first marathon. Doing the Kansas City in October. I’m going to give this work out a shot this week

[@juanignaciocelisturriaf9933]

Its always a good day when Nico uploads

[@AaronBailey]

I'm a personal trainer. For the back pain, do hip stretches for the psoas major muscle and glute bridging. It may not help when it's happening but it is definitely a good stretch/strengthening combo for lower back pain. Hope this helps dude!

[@unilabs235]

thanks man! very helpful video :)

[@annabelleschade170]

Loving your content lately!! 😊 Was curious about your tattoos randomly and also what is your fuel plan/hydration plan looking like on long runs right now?

[@connortully3364]

I fractured my L4 and L5 vertebrae in my lower back playing soccer in high school, best way to prevent lower back pain is to thoroughly stretch your hamstrings and hip flexors, also having a stable/strong core can go a long way as well!

[@MuseFoxs]

So good! I love the quality of these videos, and they are very helpful in my own training. Are bagels and proats still a regular part of your diet while training for the sub 3?

[@arlogrey5861]

My dad is a chiropractor so I see him when I have neck or back pain or other things. I would suggest doing that as often as you can with pain. Try heat on your back and legs too, not just the theragun. Also feel free to use bands for stretching and strength. Build a strong core.

[@jozypumpin]

Core work and glute and hamstring work have helped me with lower back pain

[@erthaozsufffe7732]

Keep it up, WAITING FOR UR VIDEOS EVERY WEEK!

[@nico.felich]

I appreciate the support!!!

[@KyleSmithFIT]

Just started watching your channel and I am currently signed up for a marathon. I’ve done similar stuff in the military but never a official marathon race, looking forward to it. Thanks for the content mate, keep it up.

[@dreamvisitor]

what have you done that was similar? I’m a marine and have never ran more than 7 miles at once with my unit

[@KyleSmithFIT]

@@dreamvisitor 30 miles tabs, 20 mile tabs, erm multiple 10 plus mile runs including official half marathon races. 20 mile tough mudder. The list goes on mate.

[@dreamvisitor]

damn that’s tough. wish my unit would put together some stuff like that, at least a half-marathon

[@KyleSmithFIT]

@@dreamvisitor some of these weren’t in military time i should have phased it better. Some were done off my own back, just civilian races like the Great North Run.

[@irelandstubblefield9767]

very helpful video!!

[@noahroberts7600]

Hurt my lower back pretty badly when I was 13. Had random lower back pain occasionally through the rest middle school and all of high school. I would basically have random back spasms while sitting upright, laying on my back, doing core work, and when running. Once I got to college I started lifting more and got really into deadlifting. Soon after I started deadlifting consistently with heavy weight, my back pain seemed to go away without that even being the goal. I strongly believe that deadlifting strengthened the muscles in my back and in my core to support the area that was injured and took strain off of it. Key is that I focused on form and lifted the heaviest I could go without having my form breakdown. Only tried for a max every couple months or so. If you don't deadlift already, I would recommend deadlifting once every week or two and see if you have any improvements.

[@phazeventura1641]

Nico posted so that means today is a good day

[@nico.felich]

Appreciate you!!

[@Jaccoub]

yr videos are inspirations

[@ThomsonTime]

Careful w the back pain. 1st time I had a disc slip due to over training. Without a doubt most gnarly pain I've ever experienced. Advice: rule out disc/nerve before you treat it like muscle. Hip workouts helped strengthen my core/back

[@btruthful163]

Back in 2006 I hurt my back playing basketball & started having lower back spasms. I went to my chiropractor twice a month for shock therapy. After about three months, he suggested I try yoga for beginners. Fast forward to today, I’m still doing yoga everyday and have never had an issue with lower back spasms.

[@coldshield21musicworld59]

running backwards can help you be a faster runner long distance and sprinting and it also helps build strong knees so when we reach higher age our legs don’t be brittle and I’m used to running backwards since I played DB & CB before in football for covering WR’S So many iconic benefits for soul beings health when running backwards

[@Ajax4470]

I take massive bong loads, hot tub, cold plunge, that usually helps my back. I run 5miles 42min 4-5 times a week soo you def work way harder than me. I’m hoping to get like you one day. Only been training 6months. Currently rocking the Nike Pegasus 40s

[@cybertools8560]

best shoes

[@laureenpieperbeck5575]

Great video ! Looking forward to the next video…could you suggest a pair of running shoes that are not expensive? I am a student and I love running but my shoes are awful 😑

[@jamesthomas5534]

Thanks for tip

[@nico.felich]

You’re welcome!

[@KentWeare]

I am new to channel but wanted to say great content...subscribed!

[@nico.felich]

Thank you so much!

[@dalm7]

Phenomenal Nico

[@nico.felich]

Thank you!

[@crosscountry7587]

The drone shots are 🔥

[@nico.felich]

I love how they turned out!

[@aextreme]

I have the same Hoka slides you do their so comfortable

[@nico.felich]

They are amazing

[@connortully3364]

Nico! Huge fan man. Do you ever have Gus during your runs? Also do you think there is any benefits/setbacks between taking electrolytes before or during your run?

[@thomasherregods]

Gotta ask but what happened to the house with the pool and how come your not there? But a banger, keep it up!

[@martalyko]

I’m probably 7 months too late with this tip but I use foam roller on my lower back, separately left and right side so I don’t roll over my spine, and honestly it solved all my back problems. Now I have a hard cork one cause it’s much harder for my muscles and softer ones don’t work on me anymore… Hope it helps if you see this comment!

[@ratto8902]

Hello Nico I was interested also in running a sub-3-hour marathon. I was wondering what specific shoes would you recommend and how many should I have in the rotation?

[@graceswartley4733]

How to you prevent really tight and painful calf muscles during runs?? I stretch well before I run and do a warm up but really struggle with this so it’s cutting into my distance and timed runs. Suggestions and help? Thank you sooo much! I love your channel 👏👏

[@nefitru]

Would say it's better to use race shoes for speed runs and workouts, or long runs? I keep going back and forward. I like using them in long runs because I like to get used to what I'll be wearing for the full distance.

[@lukefreitag1887]

Stuart mcgill big 3 for the back pain!

[@irunremy4567]

Good Stuff

[@jmoney7066]

How do you feel about hokas i’m interested in getting a pair but I want to know more info before I spend the money you know

[@sabinespindler858]

What device or app do you use to time the fartlegs while running? Do you recommend a watch that does the job?

[@miverick86]

hey man new fan on the channel and new to running. keep up the good work. heard you mention in the marathon prep video about not using Hoka's is that just personal preference or something you don't like about them ?

[@nico.felich]

Just a personal preference! I know a lot of people that love them!

[@miverick86]

Hey! Thanks for the reply dude. Fair enough. I’m a fan of Saucony and Hoka but fairly new to running :)

[@12pardil]

Brrrn Slide Board! Lateral movements to hit core,glutes,hips

[@dra984]

7:56 the Westbrook "what" 🤣

[@user-jx1ug2kz4n]

Do u incorporate strength training along with your running? What kind of balance between those do u have? (just wondering as a fellow runner)

[@phillipberkowitz7542]

I have a herniated disk in my back, my orthopedist told me to do more core work to strengthen my back. I haven't had a problem running ever since then.

[@neiloconnellx]

Hey Nico, just wondering wht camera do you use to film yourself during the running portions of the video? Love the vids brother, keep it up.

[@nico.felich]

on this run I just used my iPhone! Thanks for the support!

[@polojones9820]

Bro your defiantly gonna hit a million subscribers on youtube I can see it

[@pressleyberger599]

How do you keep up with the time while your running? I know you’re wearing a watch but how do you time it exactly

[@thabamchunu7494]

Where did you bug your gear? Top and shorts.

[@ronanpangie562]

Wearing race day shoes is great for speed workouts, but wearing your everyday easy run shoes for speed workouts makes you tougher when it's race day, (since the easy day shoes are heavier, and not as responsive.) Back pain is usually caused by bad posture. My back use to hurt several days out of the month, but after I started working on my posture, it got better. I never have back pain now!

[@Katie-wc9it]

Do you recommend the 3 minutes fast and 2 minute recovery for someone who isn’t as advanced as you? How fast should my fast set be? Fast for me is like a 6:50-7:20km pace 😅😅😅😅 should it just be a significant more effort than your “easy pace” I will definitely try the timing and sets tho like you said it’s about finding what’s best for you but idk if I can run for 3 minutes at my fast pace (especially with all the hills around my house)

[@Katie-wc9it]

Ohhh you said you do your fast pace at 30 seconds in week 1! I will definitely try a smaller amount of time even tho my half marathon is 6 weeks away 😂

[@o_0malik]

I used to suffer from significant back pain after getting hit by a car. Honestly, marijuana helped a lot to relax the muscles and I was able to stretch it out. I always use it when I’m in pain, but I wouldn’t make it an everyday thing. I haven’t experimented with cbd, but have heard good things about it.

[@michaelgranillo2423]

Do those shorts have the net inside? And a phone pocket

[@Thadmason]

Do you do a sport at your college or are you there just academically?

[@Grayson_111]

You should do a house tour!

[@TRENCHBUILDER22]

I am trying to run a 5k in under 20 minutes as a teen. I am eh on running shape for long runs, any tips for month results?

[@isabellaresendez9196]

You’re so cool dude

[@jsalgadoluz]

What is the difference between jog and easy run?

[@mac9413]

What Nike tank do you have on in your thumbnail

[@its_ohhrite]

What size Hoka 3 slides you wear? Did you size up or down? Rocking a true to size right now cant tell if its too big or not.

[@nico.felich]

I wear a size 10. True to size!

[@AIC_7]

What’s your heart rate like in your easy runs?

[@yjl33]

Do you know any race day shoes that are cheaper than $100

[@andrewkosturi5310]

Gotta ask, what's your favorite and least favorite NF album?

[@dreamvisitor]

do people actually like NF or is this all some big practical joke

[@carsonfloyd9725]

do you run on your forefoot or on your heels?

[@jamesthomas5534]

I love nf music ❤.

[@nico.felich]

The best

[@joshallen1846]

Do you?

[@jamesthomas5534]

@@joshallen1846 Hey, his on of my favorite rappers

[@irelandstubblefield9767]

What is your favorite flavor of BPN’s electrolytes?

[@nico.felich]

Strawberry!

[@jacqez]

What r those sunglasses called

[@helenoyler7453]

I’ve always wondered: what do your tattoos mean?

[@dixiemudzingwa7730]

Hie Nico, you sound more like a marketing guy than a runner

[@drewstogss]

Where did you get that sweatshirt that you wore in your last video

[@nico.felich]

It’s NF merch!

[@drewstogss]

Thanks

[@languageoffootball]

What weight and height are you?

[@joshlangseth4010]

What is the date of the marathon?

[@nico.felich]

October 8th

[@WilliamSkywalker]

What camera do you use?

[@nico.felich]

Sony a7iv

[@smondello]

Back pain: heating pad, ibuprofen, pain cream, walking.

[@nataliey6436]

how come u always have honey before a run ?

[@Carsonbfoley]

Miss u 😢

[@nico.felich]

Miss you too 🥲

[@TonyFrom_NC]

[@nico.felich]

Get some!

[@LR6092]

Speed workouts on their own will help speed marginally, speed work in the tail end of a long run will help you best for a marathon. Speed work will also get you injured and is no substitute for base mileage. You can do all the speed work you want but without a large base you'll never run fast especially at further distances. But mostly, doing speed work before you've eaten breakfast is a waste of time and your asking for an injury. Who goes on a road trip or to the race track without putting fuel in their tank?

[@nico.felich]

You are assuming I didn’t fuel the tank the night before.

[@LR6092]

@nico.felich I'd sure hope you'd eat a good meal at night but you can't run on those same carbs in what should be between 7 to 10 hours later. Your young and do not take constructive criticism well I've noticed. It would be mature of you to listen to others who've been there and done that

[@TDTam11]

NF = Nelly Furtado?? 🤷‍♂️

[@williemorgan4254]

Try yoga

[@olly761]

Fartleks really arent speed work outs buddy they are pretty aerobic. If you want speed get on the track