Most Runners Get This Really Wrong on Race Day

[@Tom_Plumb_PHS]

I ran my first ever 5k parkrun yesterday after a couch to 5k app over 9 weeks. Ended up getting carried away and going all out my pacing went out the window. Just about got away with it, was pretty much done at the end though. Having only learned what maf/zone training is a week ago, I'm now doing maf runs for the next 10 weeks training for a 10k mid October. Pacing that is going to be key as I won't get away with what I did for the 5km, especially as this 10k has a nasty hill around the 8k mark.

[@ThisMessyHappy]

Totally right! All about the learning, dude. Keep at it 😊🤟🏼

[@Rich_1]

This was awesome! I tried my first easy run this week using heart rate zones. And it turns out I’ve been running my easy runs way too fast 💨 🤦‍♂️ I’m really looking forward to my next training block and actually running my easy runs SLOW and trusting the process. I also need to stop caring what other ppl think of my out running so slow 😅

[@ThisMessyHappy]

I think that’s the biggest bit! Not caring what people think. Once you’ve nailed that, you’re home free 😊

[@Miag_vip]

I did this last night! Did my usual mid week run of 4 miles and when I got back to my home (the end), I kept on going and did an extra 2 miles as I wasn't out of breath. Was easier to stretch afterwards and my niggling shin splints were unnoticeable. 😁

[@10stephenrose]

I started my last marathon at 180 heart rate and safe to say I shuffled through the last section 😅

[@edwin5419]

Good to see you guys back & healthy.

[@ThisMessyHappy]

Thanks Edwin 😊

[@irawhitlock1084]

So much helpful expertise on this channel. Btw how is it that you guys look like you're getting younger? Great to see you guys happy and healthy!

[@ThisMessyHappy]

Ha ha thanks Ira. I don’t know about that though. It’s editing magic 😂

[@timeonfeet]

Really useful tips guys. Especially like the trying a certain pace without your watch so you are just listening to your body. Definitely going to give this one a try!

[@ThisMessyHappy]

Thanks so much 😊 it’s good fun to try anyway 🤟🏼

[@paulk8224]

2:10 does this mean hilly long runs are just "junk miles" (with respect to aerobic base training) because you inevitably get hr peaks, maybe right in the beginning and thus using/training the wrong metabolism?

[@da14a49]

RIP to those who live in hilly areas 😔

[@ThisMessyHappy]

No, no way. I lived in Sevenoaks right on the foot of the north downs. It was hilly AF there but my plan was to always aim for an average HR of zone 2 but knew it would creep up in to zone 3 on the uphills. It’s all good 😊

[@paulk8224]

@@ThisMessyHappy ah okay, so the advice here is to watch your hr not because theres no way back once you entered a higher zone and thus using more/mostly your carbs for energy, but because if you go to high to early and stay there, you are done too soon. thus the hr peaks due to hills are no problem because as soon as you go down/flat again your hr goes down and with it the metabolism back to more fat burning, to aerobic metabolism (?)

[@kieronturner2667]

Great timing with the video as just trying to understand and nail my zones and paces after two years in 👍

[@ThisMessyHappy]

Ahh good stuff Kieron! Good luck 😊

[@hughmoron3576]

Informative and succinct as always. Definitely agree with the importance of a plan. I could never go into a race with a wingin'-it-mindset, especially when it comes to measures of exertion. Glad you're both getting back on track and pop up in my strava regularly. I too had the 'rona a couple of weeks back and RPE-runs really helped to get back into it. I knew I would try to run my former base-zone paces and figured it wouldn't be good. As it turns out, I ran 2.5min/k slower than before the infection at the same or even a slighty higher RPE.. was almost too embarressed to share it on strava but that was what it took to get back.

[@ThisMessyHappy]

Thanks buddy! Glad you’ve recovered from the rona too. As you say, it just takes some time and humility to get back. It’s all good, we’re all in it for life 😊

[@hughmoron3576]

@@ThisMessyHappy Words to live by.

[@seanmcgowan4842]

Thanks for another informative and also entertaining video (not an easy feat!). In the home stretch for a 10k this weekend and I tend to let the race excitement get me carried away and then gasp through the last mile. Great perspective here to stick to the plan and use different data points to calibrate in real time.

[@seanmcgowan4842]

As usual I came out too fast. I felt great, but noticed my pace was too fast and my heart rate was too high. Using your advice I reined it in (and repeatedly did so throughout the race), and finished at my target pace! Thank you for helping train my mind to ensure I didn’t ruin all the physical training I’ve been doing!

[@cookiequeen5430]

I don't even have a watch, I just started running and am unsure if I want one or not. I prefer not to buy a lot of things. My app just tells me every kilometer how fast I am (how much time the last kilometer needed) and as you said, that helped me learn feeling how tempo feels for my body, really helpful. I think for heart rate I will go to the gym a few times and measure it there to get a feel for it.

[@50Something]

My friend runs her marathons on feel alone, no watch at all!

[@ThisMessyHappy]

I think ultimately, whatever makes you happy is the winner! If a watch would complicate that, then steer clear and enjoy the journey 😊

[@harrietr6712]

So bloody grateful for your vids!x

[@ThisMessyHappy]

Ahh thanks Harriet. That’s really kind and thanks for being part of the community 😊

[@saintsaens21]

Your editing is amazing Ben.

[@ThisMessyHappy]

Thanks! I wouldn’t quite say that but it is certainly better than it used to be 😂

[@sethkohler7478]

Absolutely nailed it on this topic. Great stuff!

[@ThisMessyHappy]

Thanks Seth 😊

[@beachs7210]

I just blew up on my 10k because I went out too fast, and I know better. I wasn’t thinking and it hit me hard half way through!

[@ThisMessyHappy]

Ha ha we’ve all been there. Some experiences are best lived and learnt 🤟🏼😊

[@walkacrosstheworld]

Thanks! New to your channel!

[@ThisMessyHappy]

Welcome aboard! And thanks to you too 😊

[@madr0x]

Ran my first race last weekend, half marathon in 1:48:35 and while I got a new PB definitely not as good as I could of got. I went way to hard early and blew my HR up straight away and payed for it later. Lesson learnt!

[@ThisMessyHappy]

That’s what it’s all about, learning lessons 😊🤟🏼

[@AllthingsRocco]

Does breathing through your nose have anything to do what zone you are in? I can breath through my nose “zone 3” for me. Zone 4. Is where it seems like I catch myself breathing with my mouth. Does breathing through mouth indicate you are anaerobic?

[@ThisMessyHappy]

It’s definitely a good indicator. I’d say when I’m in my base zones I could breathe through my nose but anything above that is not aerobic base 😊

[@gustavojc]

Greaaaaat video. Yesterday I went for my first marathon here in Sao Paulo, Brazil. I made the mistake of forcing too much my pace at the beginning and ended up paying on the last part of the race. Now I am more aware of the importance of what is discussed here.

[@ThisMessyHappy]

Thanks so much! The best experience is lived. So sometimes you have to experience it yourself to know how to change the next time 😊

[@mandyparrialeblanc]

Thank you guys for the great tips. I really need to start wearing my heart rate monitor again. Any thoughts on whoop bands?

[@ThisMessyHappy]

Thanks Mandy. I don’t really know too much about whoop bands but I’d say anything that can track your heart rate variability is a great tool to have 😊

[@monqyan711]

Thank you for the tips, enjoy Bali. I guess you stay somewhere around Sanur from the background of the video..hehe

[@ThisMessyHappy]

Ha ha it’s actually Nusa Dua but good guess 😊

[@alanshrimpton6787]

I use breathing as a guide. 2/2 breathing then I'm in Z4 for me otherwise even when RPE is high even in Z1 I know if I'm breathing through my nose it's Z1 and a 3/3 breathing is Z2. Interesting my RPE is shot. Even easy runs feel hard and I think it's got to do with adrenaline. When running easy like MAF HR there is no adrenaline so it seems hard. Kick up a gear and it often feels easier for me. Not sure if this is adrenaline but I blame it so I prefer my breathing technique than RPE.

[@SamsaraRevolves]

I use breathing too, from 6/6 to 2/2, but these vary considerably based on temperature and total duration.

[@Estertje93]

Exactly! I know if I need fewer than 5/5 breaths I'm over 150 bpm. 4/4 is pretty much exactly 160. It's very easy to tell once you know, besides focusing on breathing makes my runs more meditative 😅 and it feels easier too!

[@ailleurs25]

Watching this the morning of a half marathon 😂

[@tojwillcox]

Ben your channel is super informative not least because I also live in Thailand and am familiar with the challenges of heart rate / RPE etc in this heat and humidity! Wondering if you have any advice about factoring the climate into the equation specifically in relation to running in different zones. I.e. for aerobic base training should I be looking to stay in this zone at all costs (walk if necessary) or can I run and take off approx 10 bpm when my heart rate inevitably rises due to the heat? I guess I'm asking - what's the best approach for heart rate training in such ABSURDLY hot weather??

[@johnauld9851]

RPE is very useful for cross country racing.

[@ThisMessyHappy]

That it is! 😊

[@jmanonmakes]

Thanks for the great info. I really appreciate all the work you do.

[@ThisMessyHappy]

Ahh thanks so much 😊

[@mikekarpaty3871]

Very interesting Ben,Thank you. I do a Fartlek session every week and use the 6/10 (2 min),7/10( 1min 30),8/10 (1min)and 9/10(30 sec) the reverse it for feel. Before you showed what the last of the triangle corners were I guessed it would be feel. Love these instructional videos,so useful. Thanks again. All the bezt from sunny Wales 🌋🌋

[@jconcoffee]

Great video- just wondering where it was filmed? Looks like Thailand or Indonesia.

[@ThisMessyHappy]

Thanks dude. Thailand and maybe Indonesia. We live in Thailand but went to Bali in the summer. Can’t remember if there is footage from it in this video 😂

[@jconcoffee]

@@ThisMessyHappy oh wow, that's cool! I thought it might be Bali but tbf could equally be one of the Thai islands. Looks pretty nice though 😍

[@mitchpetersmusic]

Thanks for the great advice, any running watch recommendations? What do you wear? I’ve been holding my phone in my hand on runs and would like to be able to track heart rate

[@mikedickerson3944]

Seriously people, get a heart rate strap, always run with it, know your Zones 2, 3, & 4, stay out of Zone 4 for the first 1/2 of a 1/2 marathon, 20 miles for a full, and less for shorter races. The vast majority of times your strap will work in a race; changing the battery before petty much guarantees it will.

[@ThisMessyHappy]

Unless you’re a triathlete who’s HR strap decided to give up the ghost after the swim 😫 but worst comes to worst it’s good to have more tools in your armoury 😊

[@mikedickerson3944]

@@ThisMessyHappy If you’re a triathlete, you should have the Garmin Tri-specific HR monitor or the Pro (both of which are waterproof). And practically speaking, effort and pace are bad metrics during a race to prevent hitting the wall, or to do your best, because they don’t take into account The Taper. During training you’re building up so much fatigue in your legs/body; everything feels so difficult and it’s increasingly difficult to maintain or hit faster paces. But when you taper, that fatigue is gone and the effort-pace relationship is totally off. You’ll run way faster with much less effort, and you’ll think there is a problem; you’ll think this is unsustainable. How do you KNOW whether it’s sustainable? Your heart rate. If you’re cruising in the first half of a 1/2 or under 20 miles in a full and you’re still in Zone 2 or (more likely) 3, it’s sustainable and you’ll be able to push to Zone 4 in the business part of the race and get into Zone 5 for the final kick.

[@ankitaggarwal028]

Love you guyz ;):)

[@ThisMessyHappy]

Thanks so much 😊

[@jasoncooper1898]

Hi guys can I have your help nutrition wise what am I best to take after run and what brands do you recommend. I always feel light heading and so tired even after easy runs

[@francogramajo542]

Greetings from Argentina. Im struggling with anxiety and depression, Im using antidepressants...and I've heard that running is good. But I can't manage anxiety with just 30 o 60 minute everyday. Is it possible to work out twice a day? Like morning and evening? What do you recommend?

[@ThisMessyHappy]

Yes of course but not necessarily 2 runs. Many times I will swim and run or bike and run or run and strength workout. I hope it helps you 😊

[@francogramajo542]

@@ThisMessyHappy thank you very much. Your channel is awesome. Keep it up!

[@dresden_slowjog]

@Franco Gramajo , Greetings from Germany. Speaking from experience, suddenly doubling your mileage might ruin your tendons and ligaments and lead to injury. Muscles, in contrast, adapt much faster as there are blood vessels in them. Feeling down during Corona lockdown I ran too much too fast too soon... I learnt it the hard way. But maybe fast to very fast walking helps increase both mood and endurance, too. I now often replace car, bus and tram rides with fast walks and enjoy a podcast and the sun and feel better. Or even better as stated above cycling or swimming which is easier on the joints and ligaments. You've got it in you! "He who has taken the first step has already done half the work." (Horaz, If I recall right).

[@2100BLF]

@Franco Gramajo, would you consider walking? Go search on power walking/racewalking. You can get up to 12km/h (5:00min/km pace) when you are fit. If fitness is low, then brisk walking is fine too. You can do twice a day, perhaps 1.5km each time. Dynamic stretch 5 mins prior and static stretch 5 mins after, times 2 the duration if you increase the distance next time. Each session would take 20-45 mins depending on fitness. Get a nice cushioned shoe that allows for heel striking (vast majority would), you'd be totally fine.

[@2100BLF]

@@francogramajo542 @Franco Gramajo, would you consider walking? Go search on power walking/racewalking. You can get up to 12km/h (5:00min/km pace) when you are fit. If fitness is low, then brisk walking is fine too. You can do twice a day, perhaps 1.5km each time. Dynamic stretch 5 mins prior and static stretch 5 mins after, times 2 the duration if you increase the distance next time. Each session would take 20-45 mins depending on fitness. Get a nice cushioned shoe that allows for heel striking (vast majority would), you'd be totally fine.

[@nosashuly]

Imagine having a spouse who runs with you. Nobody to scold you when you purchase new running shoes. what a beautiful life.

[@ThisMessyHappy]

Someone who MAKES you BUY new shoes!! 😂

[@helenward9652]

Can you do a vid on when your run goes to plan, but mentally you fall apart.

[@ThisMessyHappy]

Hey hey! Message me. I don’t understand the question. Do you mean when you perform how you want physically but have a mentally horrible run?

[@helenward9652]

@@ThisMessyHappy I've sent you a message on Facebook

[@TopsMiah]

Fab video

[@adriandragomir106]

Lol takes elevator instead of stairs to go for a run 🙄

[@ThisMessyHappy]

Ha ha classic

[@yonatan1myers]

Sorry for being a prick. Lactic acid is an outdated term. Anaerobic glycolic creates lactate and free hydrogen. The hydrogen is what makes you tired. the lactate is used in aerobic metabolism.

[@ThisMessyHappy]

Not a prick at all. Your comment was well written and articulate. What I would say as a counter point of sorts is that, although it may be a slightly outdated term and that I should have defaulted to lactate rather than lactic acid, the point is the same. An accumulation of blood lactate will cause you to slow down. Beginners don’t need to know about how or why necessarily. Not at the start of their journey anyway. But yes, should have used lactate rather than lactic acid 😊

[@hughmoron3576]

Wow on this channel even the "pricks" are polite and to the point. A rare sight here on the tube and I welcome it.

[@JStock1032]

I'm still gunna blow up 🤷

[@ThisMessyHappy]

Ha ha