The Simple 4 Step Process To Becoming A Faster, Stronger Runner | Running Faster Is SO FREAKING EASY

[@gayevandervyver980]

Brilliant video which is so informative. I have been training with Coach Parry for almost two years and it is a supportive and quality program and I highly recommend you give it a try if you are a runner.

[@jeristowell2635]

Good advice. Years ago I went to a 3 day week run. One tempo, one track workout and one long run. Started this training under the book run less run faster. It works! On days not running I rested and strength train. I ran my fastest Boston qualifying marathon. If you are a masters runner (over 40 yr.) Don't over run.

[@Kemenyan73]

So essentially ; 1.)Adequate Recovery assesment using Soreness, Resting Heart Rate or HRV 2) Pacing / Intensity using 80% easy 20% Interval ratio 3) Strength Training 4) Consistency - doing the above 3 regularly over years. Thank you so much.

[@The_Conspiracy_Analyst]

High volume low intensity is absolute garbage.

[@johanrg70]

@@The_Conspiracy_Analyst Why? I'm fairly new at running and high volume with low intensity is the advice I hear all the time, on almost all running channels.

[@The_Conspiracy_Analyst]

@@johanrg70 That's just it, if you're new you should start with low volume and increase it slowly. But once you get a good base, improvements aren't going to be gained through more mileage. I always kept it at maybe 40 or 50 miles a week max, but constantly pushed to improve pace, not longer miles. Everything was on hills because I have little choice. The biggest improvement I saw was when I really focused on form (switched to barefoot). That's a big topic in its own. But anyway quality and intensity and consistency is going to yield way more improvement than junk miles IMHO. The two things to concentrate on that will give you the MOST results out of everything is form and being light weight. I remember tracking it at the beginning and there being a very linear relationship between losing fat and my pace improving, right down when my BMI was 19.5.

[@The_Conspiracy_Analyst]

@@johanrg70 Also if you need to increase base conditioning (starting from low level of training), it's good to cross train on a bike. That lowers the chance for injury. If you're even mildly overweight your joints really take a pounding

[@user-fj3gt2rj4e]

@@The_Conspiracy_Analyst and what time do you run in the marathon? Is it sub 2:15, I think not. There is a reason you are not good.

[@alisonwilks302]

I am an ultra runner , triathlete and equestrian and have been for 25 years. I have learnt more from this KZbin channel than I have in all my time training and I had a coach ! This Chanel and the help of all at CP have changed my life and I am so very grateful to you all . These amazing science based videos are so very helpful and I would guess exercise is as helpful as the vaccine . Lots of love to you all xxxxxxxxxx

[@CoachParry]

Wow, thank you! That is such amazing feedback Alison, thank you so much.

[@crstepstudy]

1. Muscle soreness , stiff, any fatigue, indicates have not recovered ie flight of stairs? Any pain? If yes do none impact exercise 2 resting heart rate, after empty bladder, 4-8 beats not recovering. Heart rate variability tells if recovering well Pacing #1 mistake Running training sessions at wrong rate ( not easy) Run (fast, easy) at correct slow pace to improve aerobic efficiency Run correct zone Run zone 2 Magic things: heart gets stronger/bigger, more Mitochondrion Too fast too much load Too much damage 80% do easy runs volume 20% intense ie interval speed hill, track Recover ❗ Need to give quality when do fast session CP pacing guides 4 Strength training Helps keep injury free Stronger around joints Builds consistency Running economy: less fuel , longer run Not instant improvement ❗ Makes you sore 😣 2-3 weeks Stiffness subsides Will Waste less energy on run It's Resistance training Body weight Resistance bands Free weights 1-2 / week ❗ Get stronger in big muscles Gluts Quads Hamstring Hips ankles Mobility Yoga / pilate Need formal like lunges How you do Needs to activate correct muscles 4 Consistency Right stuff day, week, month, year after year Bld successful training block Building on success 💰 Compound interest Biggest improvement Fixing structure Slow increments from consistency

[@AncoraImparoPiper]

Excellent advice. I wish I had known about the 80% at Zone 2 much earlier in my running career. At that time I was mostly at Zone 3 or 4. What I noticed when I finally got the message to do my easy runs at Zone 2 is that it felt so much harder physically. My breathing is smooth and easy but the longer I run at that Zone 2 effort it feels like my legs get tired much faster and as a result I rarely feel like I could go for longer, and I tend to feel more fatigued for the entire run. On the other hand, if I run that same distance at Zone 3/4, I feel far more energetic towards the end and feel as if I could go another few K's ( even if at a slower pace). As a result I have a love/hate relationship with my Zone 2 runs.

[@StefanvanderFange]

I know the feeling. What helps me is to do more 'running form exercises', search youtube for lots of examples. I do them during the easy runs, it gives variety and trains more muscles and coordination. Another thing that helps: run easy runs with other runners. The distraction of talking along running makes it way easier to run slowly. Good luck.

[@Dua1512]

I am a 55 yr runner. I can tick mark all the signs of an easy run, conversational, feeling, relaxed etc. Except that my HR always go up to zone 5 and i can keep running for hours. Most i could do is zone 4 with real slow running on treadmill. Basically as soon as i break into running/jogging strides from walking stride... The hear rate goes up. I have experienced that interval training brings the heart rate down. So i am experimenting with walk run interval... And since during running heart rate goes up anyways so i might as well just run fast. So i run and as my HR rate reaches zone 4 i slow down to fast walking and until the HR goes below 120 then run again.. Has anyone else experiencing this or something similar?

[@AncoraImparoPiper]

@@Dua1512 It's interesting that you are still at comfortable conversational pace at Zone 5. Have you got your zones set up correctly?

[@mrclteixeira10]

I feel the same. My legs, knees, get so tired at zone 2. Maybe the the way/mechanic I run contributes. I run just about 50% of my runnings on easy pace, but I need to improve.

[@Dua1512]

@@AncoraImparoPiper yes i do. Now i am trying to discipline myself in running extra slow on treadmill and maintain zone three for a long time. Or do intervals. I will see in few months if bring down the HR..

[@ggar9623]

i have to admit, im impressed with the video and with the talk from the coaches, im in an athletism team and do intervals twice per week, and run easy and slow by myself 3 more days a week, at the moment im improving, but i know it will get more difficult each time, maybe in some time i will buy your courses, as you made me eagger to try them

[@rknine7998]

The most important thing here is 50% of effort used in physical training, as well as 50% used in recovery. The training is just as important as recovery.

[@nickvledder]

Recovery is just as important as training.

[@marywilson8480]

Great to see Caster Semenya - great video and love the time stamps makes it so much easier to follow

[@joekirby1351]

It's Caster Semenya. Thanks for your videos. You are helping me transition from my college mindset to one better suited to a 53 year old runner. I'm hoping to become consistent enough to justify the cost of your program. Gotta lose some weight and would love to steeple again and run my first marathon.

[@veganjourney]

Mokgadi Caster Semenya . Thanks for your videos. I started running a little while ago at 55yrs old during lockdown.

[@tjubix1525]

This is a very good channel with great and in depth information

[@goitsemodimomorakile2562]

Guys you're doing a great job, please keep up the good work,and God bless abundantly, that's an excellent presentation 🎉❤❤

[@anthonymwanje8398]

Your definition of consistency has been a game changer to me. Thank you BIG👏👏

[@nidriatica]

Excellent video! Many thanks!

[@brentcombrink]

I can trust this channel because Shona pronounces "eccentric" correctly. Of course, I'm being ironic-*all* your content is informative and well explained. It's also a relief not having to "translate" poor pronunciation and mis-used terms. Well done, team, on your valuable content and production quality.

[@sigmatau8231]

great background Shona!

[@leaveyoushaken]

Great advice as always. Strength training has made such a big difference to my running since the last couple of years.

[@joelenemoodley5135]

One of my favourite and most inspiring athletes makes an appearance in your video - The amazing Caster Semenya. Thank you as always for your videos. I still have so much to learn, and I am always learning new information and find your tips, tools and advice helps me grow as an athlete. Much appreciated

[@grainneshields2253]

Also going to punt for Caster Semenya. Great video and Happy New Year !

[@goitsemodimomorakile2562]

Thank you for an excellent presentation 🤝💪🙏🫶🔥

[@davidacgrant]

Caster Semenya gets my vote. Love the videos, thank you for all the excellent advice.

[@Jack-pm2pz]

I am interested in your $30 plan on your website. My only question prior to purchase is can it sync to a garmin watch?

[@CoachParry]

That it can!

[@rhondanarlock7134]

Thanks for the great info! Wish I could learn how to stay in zone 2 but I can never do it. Caster Semenya is the Olympic athlete.

[@1dMartinez26]

great video, plenty of useful information that I can use in my training!

[@daniwelter5572]

Looks like Caster Semenya to me. Thanks for a very informative video 😊

[@sumanthramoodley1161]

Thank you Coach Parry and your team. Always informative and helpful advice and guidance.

[@lisatope9788]

No idea who the athlete is, but just love the programme, having joined in August, and already thinking about saving my pennies so I can renew this summer!

[@jeffyackley4300]

As a 56 year-old runner, I've benefitted from Coach Parry's training over the past 6 weeks! The double Olympic medalist who makes a cameo in this video is Caster Semenya!

[@jennieankney5371]

I had a knee injuring, but after much P.T. I am back to running a solid routine again & now need a structure & a plan. Caster is the Olympic Medal winner! How cool!

[@CoachParry]

Good stuff! If you need help with the structure and a plan let us know, we're definitely able to help with that.

[@tblache]

Outstanding information as always. I love how you structure the process; it makes it easy to follow. The double Olympic medalist is Caster Semenya.

[@lynnagilstrap2541]

Love your Faster Beyond 50 plan. I honestly do not recognize the Olympian, but I am going to guess Caster Semenya based on the knowledge of others.

[@deniseschutte3595]

Looks like Caster Semenya...💪🏻 Always lingering at the back until the finish line gets closer 😉⚡

[@pathabenicht2926]

Theres some great advice in this video! And a great offer for whomever is selected. The double Olympic medalist is Caster Semenya.

[@debbyj206]

I have a question on how pace relates to elevation gain. The areas I run, especially my long runs, have a lot of hills--not much I can do about that. I also prefer running trails to running on pavement, and wonder how that might also relate to pace (no trail is ever perfectly flat). For really long trails runs (2.5 hrs+), I often take breaks--for food, water, etc. Trail running seems a different beast altogether. What's your take on this? Thanks!

[@cowokuk]

I’m in the same situation, would be great to hear the response, thanks

[@anthonygilbert8042]

Lots of hills here in Scotland, too. I generally gauge my runs by power, rather than pace, to take account of inclines. I use a Stryd foot pod; some watches with barometric altimeters now have power algorithms. That still does not consider the surface, but you could adjust your targets for trail runs based on how much harder they feel to you.

[@lifephorce]

Caster Semenya I year working with you guys at Coach Parry 👍👍👍🏅 Hit all my goals.. fastest I've ever been ..and 55 years old Signed up for another year ✅ PS always good to see Shona 😊

[@theunspretorius2634]

Caster Semenya. Thanks for the valuable video!

[@leonda4817]

i finished a 63km and 2500hm ultra run with a maximum weekly volume of 45km per week. I did it with a ton of strength training and using poles in the race. I did heavy deadlifting with around 3 sets of 4-7 reps.

[@runningschoolofhannover3386]

very interessting knowledge of loading Zone. Thank you

[@foggy123ukb3]

Caster Semenya. Great information and reminders. Thank you team!

[@kellyweeks8061]

I watched the whole video carefully, and did not see a cameo. I did see some people running, but I may not know them as Olympic athletes, and I didn't see labels. I would love to win the sweepstakes, but couldn't figure it out. On a different note, I have been doing the Coach Parry program for 3 months now and love it. It has really helped my running and I love the personal attention. I'm scared I won't be able to afford it next year, so I'd love to win this contest.

[@glenngundermann2433]

Caster Semenya. I love your videos. Thank you for sharing. I hope I win the contest. Best of luck to everyone.

[@astridsamuels2011]

Thanks for the helpful advice. The double Olympic medalist is Caster Semenya.

[@glynismauldon4946]

As always great videos from Team CP. So grateful for this platform and look forward to get back on track with my training after being injured for 4 months. The double Olympian is Caster Semenya.

[@jacquievanderwaals]

Caster Semenya. Thanks for these fabulous videos. They are really informative and useful.

[@bryanmccourt2784]

I will guess Caster Semenya. Thanks for all the great info..

[@rommanyrogers427]

Love these videos! So useful! Caster Semanya is the Olympian.

[@ciaramcgeough7428]

great info and video...I honestly could not tell who the double Olympic athlete was...but will keep scanning!

[@makashulegana3469]

Great video, a lot of good advices. The double Olympic medalist is Caster Semenya.

[@CoachParry]

Have you figured out who the double Olympic medalist is who makes a brief appearance in this video yet? [HINT] She's a double GOLD medalist and is wearing a blue shirt running on the track behind Lindsey... Let me know who you think it is in the comments below and stand a chance to win 12 months full access to the Coach Parry Training Club. .

[@ColoradoZach]

I don't know my athletes that well just to see them without mention. Best of luck. Your program is awesome I'm certain.

[@bumpercrops]

Cathy Freeman

[@carmenmeyer2032]

Lindsey Parry 😊

[@marioosiecki2028]

Caster Semenya won the Olympic Gold Medal twice

[@CannonmangamingYT]

Caster Semeya ;)

[@ulfeliasson5413]

Great video. Thanks.

[@fezzmanentsa470]

Great packaged video with tons of valuable information.

[@yolandiknoetze7724]

Caster Semenya. Thank you for the excellent videos. Have been training on the CP platform for 2 years now and can honestly say it is the best with lots of information. Would love the opportunity for the one-on-one training.

[@Simpler_ASMR]

Precious information, thanks a lot.

[@martacastro2416]

Hello Team, I'm not familiar with names of Olympic runners but based on what I've read, it must be Caster Semenya :). The video is great! CP Team-Thank you for turning me into a runner. I joined about a year ago and my 5K time improved from ~40 min to 32:31 min. I look forward to sticking to my plan more in 2022, especially the live weight training class. Happy New Year to all!

[@adina226]

wow... what an improvement, I struggle being at 40 min already since a couple or years with almost no progress. what did help you mostly from the training? thank you

[@gavinhabershon7316]

Thanks for the great advice, I shall be keeping a close eye on your videos this year as really want to improve my running distance. I think the runner in the background is Caster Semenya(?) Thanks, Vikki x

[@darrellevans8914]

Great video. I have certainly gained a lot of ground in my year working with Coach Parry. The double Olympic medalist was Caster Semenya.

[@kristinesimons9738]

Caster Semena

[@terriwood9070]

I feel like I really need some coaching but not just reading training plans but someone to review my progress and push me... thinking this will be a good fit for me soon.

[@CoachParry]

Hey Terri, we’d love to help. You know where to find us when you’re ready 😊

[@sevacphone9041]

This is all about making money, as you said: if you need serious coaching , get a coach , someone who can guide & inspire you , not reading some boring program on a screen ...I prefer doing things not reading things👌

[@tommybarksdale5783]

I’m a coach and I agree with what you guys talk about. With that being said do you have a program to talk with coaches/ bounce ideas a off of, do research with, etc……?

[@godsey7572]

Wow I guess I need an eye doctor as much as a run coach because I couldn’t make out who any of the runners are! I guess I could cheat and name who everyone else did but I didn’t see them. Thanks for the consideration on the free membership, I would love to work with all of you. Happy New Year and happy running to you all.

[@sherelynbrits7683]

These videos are so helpful. I have learnt more watching these and now I'm excited again to get training properly to achieve my goals. Oh and its Caster Semenya :)

[@tigmax8]

I was guilty in the past of going too hard on all my runs and only being able to run a few times a week. Now I've backed off I enjoy my runs more and feel refreshed after running rather than exhausted every time. I can now run more often and easily increase my mileage.

[@yolandemirza2707]

Caster Semenya! Oh wow, what an offer. I would love to run better here in the UK, also do well in my mountain run in Chamonix in June. But I love all the videos in any case, so much gold advice.

[@loubservanwyk4981]

It looks like Caster Semenya, thanks for a great summary on how to get fitter by simply using your programme.

[@colinrivett9169]

The athlete is Caster Semenya. Thanks for the videos, they're really helpful

[@elizabethwareing3006]

Very helpful Thank you. Found the athlete recognition tough. From the running action and vague memories of a rather distinctive running style I think the suggestion of Caster Semenya are right. Many thanks Recovery Pace Strength.. also the zone 2 film inside the heart..wow

[@totoro934]

Love all your video and hope I can become a better runner and take good care of myself with all the hints I get from your video. I don’t know much about double Olympic but seems like the answer is caster semenya. Wish me luck I can get the program free for training!!

[@ltfranke]

Thanks. Great vid. Have enjoyed the last few months of your FBF program! Caster Semenya?

[@SarahJLBriggs]

I love these videos. I will get around to paying for some coaching sometime

[@CoachParry]

So glad you’re loving them 😊 Whenever you’re ready, we’re keen to help.

[@nicklevesley816]

Caster Semenya! Love the videos and advice guys

[@themadkschannel6077]

Any thoughts on incorporating a bit of backwards running?

[@pauloconnell1404]

Thanks for the great videos. I think it's Caster Semenya.

[@katiedavies2660]

Great video, the lady in the cameo role is Caster Semenya.

[@TandZAptLife]

Great information Coach!

[@wilmerrose]

@22:15 happened to me in late 2012 after a couple of good seasons everything came tumbling down, along came chronic achilles tendinitis (which I kind of had for years anyway in the background) which eventually became haglund syndrome, horrible injury and very difficult to get rid of

[@victorroberts8701]

Thanks! Olympian is Caster Semenya

[@Jiu-Jitsu_Runner]

Is it Caster Semenya? :) Thank you for this fantastic video!

[@michellerayner9972]

Running style I would have to agree Caster Semenya although the eyes aren't great. Would love to win this and finally kick my running up a notch

[@kobusduplooy8039]

Caster Semenya . Great videos started running a month ago any help will be welcome

[@PoetWithPace]

Thank you team! All makes perfect sense! Would there be an issue if a lot of runs are zone 1 according to smart watch?

[@derrunn3r613]

Including uncertainties when measuring your hear rate with a smart watch at your wrist (like I am doing it as well), your zone 1 might very well be just at the lower boundary of zone 2, which is fine according to the explanation here. Btw, love your video, Donato :)

[@liezelgenis6985]

Caster Semenya - not 100% sure - great video thanks for the tips

[@35latv1a]

I think it’s Caster Semeya. Thank you! Vanessa Armond

[@edwardbuxton2060]

I haven't consistently for 2 years. I ran a bit in 2021, but quickly found excuses to stop. I attempted to start the program back in 2020, but with COVID and moving stopped and what a mistake that has been. Anyway, the Olympian is Caster Semenya. I'm ready to get going again and turning 59 in a couple of months. Just not ready to accept getting older as an excuse.

[@thomaskoczian7099]

Thanks for this! It’s Caster Semenya 👋

[@DW-eg3ck]

Caster Semenya. I need this training program!

[@angelakerr1484]

Thanks for sharing this video, so true that most of us run our long runs too fast, definitely without enough recovery ,and strength training usually gets sidelined. This year I really want to improve my running, keep injury free and focus on competing in my age category at marathon and half marathon distances by training smarter! I'm saying the athlete making an appearance in the video is Caster Semenya.

[@kenyonlanders2888]

Which athletes using your programs, won 1st place in a marathon? 🙏🏾

[@camillaallwood860]

From the running style, particularly the arm position and swing, I would say the athlete who makes a cameo appearance is Caster Semenya.

[@deborahfoulklibby2905]

Caster Semenya won an Olympic medal twice. I would be grateful to win the opportunity to work with your program.

[@xelionizer]

Run slow, well ... We've certainly heard that before! Where - however - are the references to the scientific studies to support this? Please, could you provide a link? Thanks!

[@CoachParry]

Here is one of many: www.researchgate.net/publication/46403553_What_is_Best_Practice_for_Training_Intensity_and_Duration_Distribution_in_Endurance_Athletes

[@xelionizer]

@@CoachParry Thank you very much! Really appreciate this! Cheers

[@m46656]

Hi, what is the running shoe brand at the 11:25 mark in this video? Thanks.

[@MrSerullo]

Okay okay.... nice to hear all this stuff. BUT! What if I am an amateur runner (have doing strength training for years but no cardio) and AS QUICK AS I am starting to run my heart rate goes up to 160. I cannot stay in zone 2 even if I want to. For me zone 2 is walking fast... and I can run 5k in about 35minutes so training walking just to make my aerobic capacity better seems boring and senseless... Any advice? Great channel BTW 😊

[@kellyd4563]

Elaine Thompson. Thanks for everything!

[@imteezworld]

Hello Coach, I started your program for comrades 2023 but I'm not quite hitting the lower end of the pacing guide, I see it's slowly getting there though, is it anything to be worried about at this stage or is it ok if I eventually do speed up and meet the targets as long as I keep consistently going out for the sessions as planned

[@kwc7391]

I'm 71 and started doing "Jogging", not running. I have been cycling for over 35 years. Just wanted something else besides cycling so I took up Jogging. I only do 4.5 miles at around 4.5 miles per hour, so that would qualify me as a Jogger . . . . LOL

[@68vert1]

okay....watched the video all the way through and I don't have a clue who the olympian is. I just don't follow individual olympic athletes very closely. Hopefully I still qualify for the free year drawing.😎Either way, I am coming up on my 1 year anniversary with the Coach Parry program and can honestly say I haven't run this well in 20 years! I turn 65 next month and plan to do a half marathon in May and then a full marathon in November. So, any folks out there on the fence about whether or not to sign up, I say....."give it a go!"

[@dannyhouston5546]

I have been trying to run in zone two and find it too slow. I use a Garmin smart watch to track my zones. MY resting HR is 57, max is 186. I am 50 years old. I can have a conversation at 155 BPM, which is top end of zone 3? I have check a few web sites to check I have my zones set up correctly

[@small.runner]

Caster semenya , Great video im a begginer runner training for ultra trail 60 k in may Is it even posible u think?

[@lisal2328]

Caster Semenya. Thanks!

[@MikeSmith-yj5fj]

I’m going to plug for SA triathlete Henri Schoeman. Great training platform that delivers.

[@owenfrohbus8198]

Very informative video. I would love to get a training plan from you guys BUT the issue i have is my hr fluctuates tremendously when doing training blocks (2-3months) building up to a race. I get fatigued where I need to take a break from training on a regular basis. I've been to a cardiologists and they have no answer to my issue. Can u still provide me with a training plan with my condition? I currently do train properly with speed work, hill repeats, slow recovery runs and the long run. I'm just trying to find a way to train and maintain my fitness