Why you WILL RUN slower when you fatigue (and how to FIX it)

#runlong #injuryfree #nopain
Here's why humans slow down as they get tired, instead of just running to exhaustion and collapse (good thing if you ask me). And more importantly, this video includes how you can improve and get over that primal burden and natural defense mechanism.
Some warm up ideas here:
• Is WARMING UP before r...
Research corner:
Biomechanical adaptations during exhaustive runs at 90 to 120% of peak aerobic speed
www.nature.com/articles/s4159...
Effects of level running-induced fatigue on running kinematics: A systematic review and meta-analysis
www.sciencedirect.com/science....
Evidence-Based High-Loading Tendon Exercise for 12 Weeks Leads to Increased Tendon Stiffness and Cross-Sectional Area in Achilles Tendinopathy: A Controlled Clinical Trial
sportsmedicine-open.springero...
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This channel's goal is to help you understand and guide through a process of injury recovery. Any information on injuries and treatments provided on this channel is intended for general guidance only and must never be considered a substitute for an in-person consultation with a doctor, a physical therapist or any other qualified medical professionals. Safe Motions will not be liable for any damages or injuries that you may sustain performing exercises or following advice on this channel.

[@MihaiGoRunning]

Who knew our brains were playing such sneaky tricks on us while we run? 😲 Thanks for breaking it down in a way that's both informative and entertaining, Stephane! Definitely gonna give those exercises a shot and outsmart my own brain, hehe!

[@SafeMotions]

Haha, our brain is only trying to keep us alive. Thanks for watching Mihai!

[@bikesandlaces]

Fantastic video! Thanks for the advice!!!

[@SafeMotions]

Thanks! Hope it helps ☺️

[@RunFreeandStrong]

Stephane, thanks for the video. Very timely. I think I have a good grasp of training across the 5 energy zones, and I'm now learning about biomechanics and lower body stress. I'll probably watch this a few times, as usual, it's loaded with goodies.

[@SafeMotions]

Haha, thanks Reto. All the recent research is in the description too, if you like reading.

[@adamfeerst2575]

Fabulous. I couldn't figure out how to do this without a leg press machine.

[@SafeMotions]

Glad this was helpful!

[@markg99]

The going outside transition is my favourite 💪😄

[@SafeMotions]

The landing from the 20th to the ground floor was a little rough though...

[@RunFreeandStrong]

Hopefully mid/forefoot strike, not heel strike lol

[@karansingh-yy5iy]

Good content "If you are shaking, you are heavy"..lol👏

[@SafeMotions]

Thanks! Haha, still good training for the tendon!

[@edwardhochwand9063]

Great. 10 rep of 3 set with 3 sec on and 3 sec off. scheduled.

[@SafeMotions]

Nice! Remember to make it hard.

[@piavaneeden4550]

I hope i do understand this one, i just try to lift upp the pilar (or a roof) on one leg with the back of the foot free?, also i have another question could you make a video ( or give a short advise 😃) for quick excercise for when then calf, hamstrings and the 'bud' , starts to kind of 'block' during the longrun? ( at 15 k or something..😅) maybe a 'stretch in a oposite direction? 🤔 . Thanks in advance!

[@SafeMotions]

Yes, you understood perfectly well :) Regarding your other question, what do you mean by block? Like a cramp? Or difficult to move? Is it on both legs at the same time? If it happens during the run, I'd be mindful about stretching as it might cool you off, but it depends on what exactly is happening...

[@piavaneeden4550]

@@SafeMotions ,Thanks for the reply!, well i can move but my steps become shorter and shorter .. not because i am( to) exhausted, but cause ( i think the glutes and upper hamstring ?) doesnt deliver enough anymore. Yes i do know that taking a short break doesnt help then i have to warm upp again. For the moment i try to jump a bit and increase cadans (with that stupid short steps :) and move for a short while on the point of the feet , and on the heels ,do some knee hugs, and but kicks. Maybe you have another short 'trick' to activate those muscles (again) during a long run like half marathon? I cannot find any advise for this on Utube. Anyhow, i go for a half marathon in Tromso (Norway) in June :)! Thanks so much Stephane you are very inspiring!

[@SafeMotions]

Thanks for your kind words... Regarding marathons muscle let-downs, there could be so many reasons for it (nutrition, training, breathing) and each would have its own solution. When things get really tough during a race, have you tried focusing on arm swings? Sometimes it helps to guide the legs. Activating an exhausted muscle might just not do the trick... If you have a bit of time to spare, a few seconds of side shuffling steps might help as well (make sure you have enough space and be careful not to trip).

[@piavaneeden4550]

@@SafeMotions yes, i focus on armswings allready , the swing in the arm is like you beat the drums 🤔? ( but keep the ellbows and hands higher) All right! ill try that side shuffle!😄

[@user-vp9hm6bf6c]

How many times per week do you recommend doing this exercise?

[@SafeMotions]

I think for good results, aim for two to three times a week. Do it for about 6 weeks, rest for a couple of weeks and redo. Keep this as a baseline routine in periods when you have time for it. When busy or training hard, it's good to switch to more traditional calf raises or rope skipping.