Why Losing Fitness Can Make You Stronger

[@lenkaontherun]

Daniel, we appreciate the conversions. Thank you! Signed, the rest of the world. 🤣

[@reinhardmoyo8907]

Yes! Thank you Daniel 😂

[@spatiobrevi]

Daniel's voice sounded WAY better than I expected! You two continue to surprise me and make the most entertaining running content!! haha

[@braddaafcfan]

Only watched 2 of your videos and even as a well experienced 7 year old runner with a sub 2:50 PB ive already learned so much, your content is quality, SUBSCRIBED!!

[@EthanGraham-h8s]

Hi Phily, I’m currently wallowing this week, after coming back too quick from a half and injuring my knee. You and Dan have been my comfort channel and keep me buzzing to get back training asap. Love watching you, the Scottish accents are hilarious. All the best and amazing job at Berlin; Ethan from Glasgow.

[@Thegreat772]

Same ish. I've got a niggle in my ankle and isn't getting any better. Scared to run. Don't wanna a full on injury. Only been two days off running 😅 I hate not running as I've gained a massive amount of fitness over the last 6 months.

[@Emschough]

Hope you get better soon! I also tore my Achilles and had to drop out of my first marathon

[@ethangraham7522]

@@Thegreat772 Yes that’s it for me too exactly. I never appreciate running injury free enough 😢.

[@ethangraham7522]

@@Emschough that’s terrible luck. Sounds painful too 🥹

[@SPEEDYMAN3953]

Dan's lowkey got a beauty of a voice! 😆

[@ccdm8294]

I do think he’s a voice actor amongst other things

[@neilfox9540]

I keep seeing people put the word 'lowkey' randomly into sentences. What does this even mean?

[@ccdm8294]

@@neilfox9540 it means like with moderate intensity. Like it’s a fact, but not insanely noticeable

[@therunningtattooartist5172]

Love this! I always find it mind blowing when I get back into training that I can’t hit certain paces! So kinda nice to see it’s completely normal and to chill!

[@ulfeliasson5413]

When I ran marathons, very often one or two days later, I ran personal bests on 5km. Perhaps I played with my life on those occasions. Probably very unhealthy. That Berlin race was great! Well done.

[@rachelruns]

Fly me to the moon is my favourite Frank song. 😊 A month without a sesh is so sensible. Loving that you're back to the grind! 😊🏃💪

[@erodoeht]

Thank you for explaining and making sense of what periodization is to someone still learning the ins and outs of training. 🙏

[@lekkainc]

7-8 weeks to go to hit those last 7k subscribers before the end of the year! You can do it Philly😊

[@hellomark1]

Congrats on your first run back! Also excited to see Daniel's progress, I've fallen out of running a bit myself from various injuries (shin splints evolving into assorted tendon/plantar BS) and I'm trying to get back up to half-marathon shape myself.

[@Jess-Rabbit]

This video came at just the right time. I qualified for Boston recently and have been super anxious about getting back to hard running worried that I will lose all the speed I gained in order to get that qualifying time

[@peteraustin3918]

Great video Philly, I'm coming back after injury and a general mental block so loving the enthusiasm here :)

[@nefitru]

Knee is injured after Chicago, I've been frustrated about it but this got me hyped to get better and start training again to get even faster than before.

[@laurencharltonn]

Such an important message and something I was having to realise that you don’t have to be in shape all year round! A phrase I have been loving recently is that “I am training to train” (ie training to get my body ready to handle the volume and intensity needing for a race block)

[@gamemak0r]

Just had the worst week ever coming up to my Half this Sunday.. I had to move flats, my car was stolen, and the weather decided it would be stormy all week 🙃 I don't follow many social media people, but I am so motivated by your messages and wisdom, Phily !

[@RobE8475]

Bet you run a PB now… 😂 good luck

[@gamemak0r]

@RobE8475 the course was modified (22.2km) due to a river flooding, but I still finished faster than my HM pb !

[@julie99nl]

Daniel is a songbird!

[@MrsRenee009]

Well if this isn’t perfect timing! I was just about to go out for a run and always watch one of your videos to get motivated and stay positive while running 🏃🏼‍♀️ Love the grind! ❤️‍🔥

[@hannahandwadeaaron]

The toner on your hair looks soooooo good. Icy is definitely your color

[@emilyjensenius4289]

The leg itchies!!! I get them too after time off. I think it has something to do with the capillaries opening up again maybe? Anyway you look very smooth and Daniel has a gorgeous singing voice.

[@camillejosse]

I get them every time I do a hard workout 😁 I do suspect it's a way for my legs to try and distract me!!

[@michaelandereck236]

Sometimes I think it's related to getting my sweat glands opened up again but they're a bit dirty because they haven't been used in a while. No idea if that's right, though

[@catherinezettner7581]

I get them too! And if I scratch my itchy skin after a hard workout, the scratches turns bright red as if I’m allergic to running. I read there’s evidence that taking antihistamines after aerobic exercise mutes the adaptations from that session, and I wonder if what we’re experiencing isn’t a histamine reaction somehow involved in promoting adaptation. 🤷‍♀️

[@emilyjensenius4289]

@@catherinezettner7581 interesting idea! Maybe they're all true 😆

[@benbauer7866]

Thank you for the insights! Coming off my first marathon, I’m finding these ideas relatively portable to “hobby joggers,” as well.

[@GihanHewage]

Great lesson from this video - that nobody's perfect. And you gotta work it. Again and again till you get it right

[@patricoda]

I LOVE the Berlin bear!

[@alejandrodelatorre4195]

Omg you are outrageously funny and fast I can’t believe I haven’t come across your channel til now! Keep at it! Rooting for you! 🥳

[@ibnmb]

Great video Phily! I recognise the itchy feeling when starting up again. I think it also has to do with the cooler outside temperature and the body having to get used to expelling internal heat.

[@rych7852]

I always thought it was just me that happened to.

[@Isnack96]

That post workout Phily is me on Sunday afternoons 😂 So funny and relatable. Love you guys, Love The Grind!😍

[@RealFrenchWill]

Content request: 1/ how you include strength and conditioning sessions in your training (before, after, before what runs…?) 2/ Revisit Double T with Hanssen Johansen Larsen - how Double T evolved for you over the block? How the volume on that day changed (or not), how your pace improved, how it helped you mentally for Berlin? How should intermediate runners introduce Double T? How your threshold pace compares to your Berlin pace…? Would be great value 💪🫶 Love the Grind!

[@PeakPerformanceReviews]

You give by far the best tips and advice of any channel Phily thank you so so much! Love the channel ❤

[@markconnelly4009]

Haha I had that problem too so I now don’t eat them only the day before a rest day. It’s the fibre and intense exercise that causes the problem! Glad you’re back Philly! Oh well done on motivating Daniel!

[@christophercohen418]

Daniel has a great voice.

[@sarahajeffery3845]

I love watching your videos Phily and will love seeing what’s next 🏃‍♀️

[@robdunne6573]

NEEDED THIS VIDEO! trying to resist training after 10days since marathon. Strava withdrawals are real.

[@fudbeer1]

Great video. In my experience after a half I need to give 2 weeks rest ideally no running but if I do very light an easy.If I don't I end up injured.13.1 or 26.2 miles hard on tarmac takes a massive toll particularly on your ligaments and tendons and just because you feel ok does NOT mean they are recovered, A mile a day is spot on in my experience.

[@LinkedBooks]

You are amazing Phily, all the best for your next goals!

[@WoodCat]

Thanks for the distraction, love the grind

[@derekpugh5457]

I get stressed (I am getting better at trying not to worry) about relaxing for two to three weeks and putting a bit of weight on and eating what I want f after my last marathon of the year…(Chester) but I look at what I want to achieve in 2025 and know I can start ramping up the speed and distance in January….your video was informative and very helpful, thank you 👍

[@katiev6456]

Yay! Daniel singing! I'm so here for that 😆

[@cubosomes8336]

I had to check out that Jacket on the ON website. It’s 350 USD 😭

[@MrDawson1400]

That jacket is awesome, even before you told us....but what is it called? Wanting to see if I can buy one

[@b099l3]

Same here love the stretchy bam! moments

[@bubuliiii]

Literally! Our bodies need to rest and recharge before we start a new season but some just may get paranoid about it

[@hideissus]

Another great video. Need Daniel to drop the DnB playlist, loving the music in these!

[@Maria-mm4qb]

Oh what a beautiful morning!

[@paddycunningham6834]

Thank you Phily for such important advice 👍

[@stewieswontheroundweregoin4653]

I get the tingles too when it’s my first fast session in a good while!

[@domruns9472]

The hardest thing for me is that I love weight lifting, but I've learned that when I dive into distance running I lose size and strength. I try to minimize, but it happens. However, I've never been injured because of a weakness from neglecting strength training.

[@tylerharbin2476]

Got to eat more. You can keep both, but the endurance training is driving you into a deficit. I've hit lift PRs and ran ultras this year it can be done. Takes a lot more calories than you may think.

[@domruns9472]

@tylerharbin2476 I guess it comes down to if I want to go through the whole 3,000 plus calories a day clean eating. The part that makes me okay with mass loss is it does become easier to run when lighter

[@baggieboy7219]

Look forward to seeing you race at the Telford 10K 🏃‍♀

[@AnkeStocking]

great video as usual 😘

[@dennisp.945]

Love your channel

[@moggy992]

Nice sesh that phily. Love learning from both of you, but running wise ive learnt sooooo much. Omg phily where did you get the jacket from I love it.

[@SulserPumpkin]

I get the same skin tingles if I haven't run for a while /awful horrible itchy pins and needles. Best explanation I dug into was capillaries not being used to the rapid expansion of intense exercise and blood flow...and it makes you itchy as hell.

[@andyranaway]

been a garmin guy for a minute, but i'm not gonna lie, Phily got me thinkin bout that pace pro...

[@Flarui]

A 3:xx pace/km is sick!! Damn! Currently doing tempo sessions at about 4:25-4:30 and trying not to pass out lol

[@L0Ls0ul]

3:24 That's so cool. Do you have a name or link?

[@robertlester3187]

Gotta love those MW way miles 🙌

[@Sam-ss5hd]

Im currently on a PB streak after Half Marathon block. Smashed my 5k, 10k and Half PBs all within 5 weeks. Now im debating either just having some down time or hunting down a sub 17 5k before the end of the year.. Legs are quite tired but itchy for more PBs 🤣

[@tbryanurip]

I’m racing CIM this year and going for a sub 3:20 goal. I’m currently 4 1/2 weeks out from the race on Dec 8 and I’m on a no run protocol for about 2 weeks since I have IT Band syndrome (I have one more week to go). Does anyone have advice on how I could getting back into running with about 2 weeks left until then? Trying to feel and be the fittest I can without hurting it or coming back. Thanks!

[@EugeneKee]

I like that ON jacket! 😘

[@annestrock4917]

Now I want to go watch Hugh Jackman singing "Oh what a beautiful morning!"!

[@sophiemiller7977]

Obsessed with the Berlin bear!!!

[@myKOIhobby]

Nick Bester would not agree on that one, he ran multiple workouts and ran a NYC marathon. I totally agree with Philly on this one.

[@andydevinewine]

With respect to Mr bester...he didn't run NYC all out. Even he would probably agree with philly on this?

[@michaelback45]

And Philly is faster than nick best. Different goals.

[@mikew6840]

@@michaelback45nope, he had a 2:19 marathon 😅

[@firefieldandfork]

Do steroids help with recovery?

[@myKOIhobby]

@firefieldandfork you think he is on steroids?

[@darrendeas1408]

That ON cap you are wearing at the start,is it available to buy for us joggers? It’s so smart,want it..

[@michaelkinsella1559]

I came for the running, I stayed for the singing 😂

[@fontajo]

Weird question, for those that don’t run for the purpose of setting pbs at singular events, what’s the point of even having a training block? Can you not just steadily increase fitness forever, assuming you’re mindful about rest throughout?

[@aliasgharkhoyee9501]

Interested to know this as well. I think the answer may be that with sufficient rest & recovery between runs, and no PBs, you can indeed continuously increase or maintain your fitness. (Unless you're switching to a very different distance, then you'll need the endurance for that distance)

[@paxundpeace9970]

Primary reason is rest and recovery to prevent injury and to balance training load. You can't cover all the pace or distance goals in one Training block. So you get basic aerobic training blocks. Bases build would be prepare for later Volumes. Base/Maintaince training focus on the offseason or timed of less optimal training. Speed focused training blocks that are fitted more to specific distance. Training blocks are developed to learn/work on a specific part of Training in. If you keep it all the same you can't go in depth for speed or strength developmemt. (For professionals) Before a race peak training load might last 2 to 6 weeks. Then you taper for about 2 weeks and reduce volume of your training and your sessions. The intensity stay the same or slightly up. To stay sharp. Taper allows for recovery before the race.

[@PamelaWhiteley]

Yeah I just run for health all year round. I get 4 to 5 runs in a week, 1 is long. One I do sprints or tempo. The rest I run easy. Strength sessions at least 2x per week too. But I'm a novice runner, a couple of years under my belt. But I'm 50 and slow runs are more enjoyable.

[@svenja5596]

Me thinking ooh that's a LOT of cat hair on that jacket 😂

[@corey_ms]

The music kept giving me Madonna vibes....is nice.

[@adriaantermors8122]

I don't have any experience recovering from a marathon yet, but I do have plenty of experience (unfortunately) getting back from an injury (also now, I have a niggle in my knee, but I hope to start training again real soon). I find that I usually get back to fitness quite quickly, but then I sometimes overdo it when I run a 10K race, and then my body needs very long to recover from it - or I go right into the next niggle. Which half marathon will you be running, Daniel?

[@2spoons]

Been following you since the days your Dad you'd to time your runs..... but now you're even faster do you train in running shoes with rails or plates ? Or do you prefer to race in them instead ? Strange question I know but I go into surgery in 3 weeks but when I recover I need to start Ultra training again and do you think plates are any good for very long runs ? Thanks again Phily

[@toddboucher3302]

This is my point I was gonna coach or help train a guy that I work with who wants to run 100 mile race next year and I told him it’s easier on your body than a marathon and he said he couldn’t understand how and I said well, you’re going to a slower pace you’re enjoying the run you’re doing this and speed isn’t the point that really at all I said and guys do hundred mile races. Some of them are doing five or more year and I said you’ll never see a marathon that does that but I said a pro Ultra runner is doing tons of racist throughout the year and I said a marathon person couldn’t do that it would beat your body too hard. I’m going. I’m preparing for maybe next year a year after to get back and do one more marathon to see if I can qualify for Bostonbut it’s hard. I’ll run a marathon is real hard on your body than me. I’m 62 so but I can run all day all night in the next day in the trails so it’s kind of funny.

[@chriss0192]

“Al haf tü mek dew”

[@andyranaway]

forget Daniel Moves... Daniel SINGS!!! lol

[@Thegreat772]

Btw people you can finally keep track of your shoe mileage 🎉 thanks coros its a complete package now 😊

[@mikew6840]

Yip, the lad can sing 😏

[@amymiller699]

actually obsessed with the blonde 🔥😍🙌

[@charlottedk]

Like everyone else I'm just dropping a comment to apply for more Daniel singing during workouts.

[@SarahanneField]

Plot twist: Daniel can actually sing really well!

[@michaelandereck236]

Highlight of the video (no offense Phily) was definitely Daniel serenading you on the run

[@jeneeday3110]

So… explain this workout to me? Please. I’d like to try it.

[@carolineclaassen9381]

I think Daniel's plug was my favorite part of this video

[@carolineclaassen9381]

But wait Dan the link in the description is missiiiiiing!

[@MomLife-wb3qr]

Hibernation face😂😂😂

[@thegreekrunner]

Daniel can sing lol

[@patrickfletcher169]

I get the itchy leg thing too! Good to hear pro athletes get that too 😂

[@Skapiemhe]

Me too! 😂😂

[@trevormorgan4459]

Don't you finish 2 steps higher than before🤔

[@aycubed3076]

ON jacket?

[@Sunnydaypicnic]

It’s depressing how long peak fitness lasts. 😫

[@paxundpeace9970]

Hopefully the perfect video for this comment but if yiu are running PB after PB by huge margin. Then you should be careful you are probly very fit but had been Training to much.

[@rych7852]

Who'd have thunk it! High fibre breakfast leads to poo walks! 😂😂

[@stefs667]

If you were 66% faster, you would run it in 49 minutes and 18 seconds.......

[@ceheck]

I think "66% faster" would rather mean a finishing time of around 1,5 hrs

[@stefs667]

@@ceheck@ceheck, sorry to be the bearer of bad news and I am not trying to rile the internet into a comment off, but that would be 44% faster... 66% of 2:25 is roughly 90 mins i.e 1 hours 30 mins ish (which I think is your mistake) but to be 66% faster you would have to take this off the 2:25 ie 50 mins ish

[@johngault8688]

Hannah Montana 😡😡😡How about some Hells Bells by AC/DC🤩🤩🤩

[@franklinperedo]

Please bring back your black hair

[@davidcho3585]

@kofuzi collab?

[@tinyrunner88]

Learned this the hard way…🫠