You NEED to start these running performance enhancers

[@kasycko]

1. hydrate more; 2. sleep better; 3. recovery strategies (stretch, massage, ice bath...); 4. [7:23 start watching here] plan to succeed (review what went wrong/good in previous races;), daily/weekly/monthly/yearly; 5. strength training (hit the gym to address imbalances). youre welcome

[@lionheart4552]

For me It was weight loss. Most top runners are actually underweight .

[@lionheart4552]

Being young helps.

[@aliasgharkhoyee9501]

​@@lionheart4552 Weight loss is a consequence of good diet, and to a small extent exercise. Athletes tend to eat whole foods that lack added sugars, and use their body fats a lot during low intensity training (which is the majority of their training).

[@daysandwords]

It's an amazing time when an actual Olympic runner can be coaching us via videos at the same time as he's getting ready for Paris. Great work Stephen, love from Australia.

[@thecoffeerunner1281]

Man you are the best - your videos are truly amazing and I can see 100% authenticity

[@quyempire]

Thanks you for the Motivation...I love your video.. thanks for taking the time to give us non pro runner hope and direction just to be a better runner ❤🙏

[@gggking93fs72]

your just the best running channel on youtube. you made made me improve my running. 🎉

[@lionheart4552]

How can you possibly know that ? Have you watched every running channel on KZbin ?

[@nickvledder]

9:03 This is golden! Gymwork, or in my case "homework", hops, squads, running-technique-exercises and other bodyweight exercises i like. Daily routine. I have done exercises daily for over a year now and I can confirm it reduces injury-risk significantly. I dare running 5 days in a row now without feeling small aches here and there.

[@jasonpike9620]

Top notch. As usual. Best KZbinr for any keen runner looking to progress and improve 💪🏻

[@pranjaliranade8145]

I've been watching your videos regularly ever since you started the Paris Marathon weekly recaps. Thank you so much for adding captions in this video! I have trouble understanding voices sometimes and have to repeatedly go back to listen, but this way I can take notes easily.

[@singgiharioseno393]

Thanks for all your videos. I have been running since high school for hobby and I never feel the need of strength and gym training. The fact that you mentioned listen to your body and feels which part of the muscle is talking to you reminded me when I often felt a tingle on my left calf and my cramp on quad muscle when the marathon. Your word made me realize how important it is to train my muscle to be a better runner. Thank you very very much!

[@nicholasjohns5064]

You are the best 'youtube coach' that I've ever discovered.

[@Bicyclechris]

The #1 performance enhancer for me has been high volumes of Zone 2 training while nose breathing in the base phase of my training season.

[@sruss67]

Stephen, you are an absolute legend. The information you are sharing is of the highest quality and fantastic for all runners. Thank you so very much for sharing your tips, tricks, techniques and training.

[@Spartan117FS]

These basic tips are something most people seem to forget, when looking for that "magic bullet" offered by many others. There are no easy ways out, just hard work :)

[@JaySizz]

That mic is so good you can probably move your hand around more. Keep all this going!!! I love and appreciate the knowledge and wisdom you share.

[@yeahhhhh9209]

another great tip- thanks.. i always do the same in the morning, water and a pinch of salt.. guys do not forget the sodium intake that needs to be restored after heavy sweating..

[@REDGRIFFIN100]

Stephen you're awesome lad, keep it up👍

[@runningcafe1]

Totally agree with the hydration point you make; it really is a constant battle. I always says it's much better to prevent dehydration than to fix it, so getting on top of drinking water is key for my training!

[@ThePlantParadigm]

So much education in one vid! Thanks heaps legend

[@robkgilchrist]

Great tips Stephen and its good to be reminded that its the simple things that you need to take care of.

[@Ultrarunnerdad]

Came here for some hard truths while I start wk10 of marathon plan! Thanks Stephen.

[@whisperthebull6707]

Best advice IMO. Keep it simple, do the simple things

[@massi888]

thank you for sharing. The planning part in itself is also work, outside of the energy to put in, it is the time the big challenge, time management, or to be more precise, spare time management. time for run (the everyone favorite :)), gym, recover, plan, sleep, all in those few hours left over from work, family and daily duties. Harder is the challenge, stronger is the one who conquers it :)

[@oliverr.6295]

Outstanding, thanks Stephen. Quality tips and reminders there.

[@CoreyLaGray]

Great tips, man, thank you. Nothing else matters unless the basics are taken care of.

[@cr4k]

I really appreciated this video. It made me appreciate the fact that I'd already started doing some of these and I've made notes to focus on some of the basics comprehensively. Big thumbs up 👍

[@Rickalicious]

This is great, something new I can actually implement. Thanks!

[@jameschaves5723]

Absolutely GOLD advice. When it was hot in NYC I should have slowed down 20 second per mile. Instead I was cooked by 10 miles 🔥🔥🔥

[@Hillzy96]

Amazing Stephen, you're spot on. These are the things that 90% of us don't do (me included), I'm terrible for consistent sleep and don't do enough gym work. And thanks for the thejoggingroom link too, I'm gonna watch that stuff

[@FortunateWalker]

Thanks for the advices!

[@daz_on_earth]

These videos are fantastic Stephen

[@crankgreenwatts]

Glad found your channel through the Welsh Runner ... Amazing advice 💯

[@Kaisersozze]

1:22 the most dramatic footage of a muscle cramp ever produced lol. Good video.

[@Running111]

Best video ever!💪 You have covered all important aspects!!!👌

[@gwilymthomas3699]

Thank you for these. I really appreciate you sharing them. My hydration is rubbish so that’s something to nail down. I’ve only just started to add specific strength work and I can absolutely see the value. The tough thing I find is when. Do it before a hard day and my legs are weak for the session but doing it on a hard day seems a bit dodgy. Maybe this is partly a planning issue! I’ll check out your site - sounds very helpful.

[@shaesnell3938]

Exactly the video I was looking for, with strength and recovery resources on your website. That's literally the two areas I need to add into my running routine Thanks a lot Stephen!

[@peterwhite7428]

Stephen, you are killin me. Drink water All day? I’m 75, I’ll be peein when I run. Get more sleep? Old people can’t sleep that much. Drugs? Yeah. Coffee. I’m joking. I’m an animal at 75 running 10k practice for 5K. In San Antonio Texas I’m one of a very few my age who can run 10ks Epsom salt- good idea but I can’t afford all that hot water. Old people don’t plan cause they might not live to see their plans realized ha ha ha. Thanks for this video. Good information.

[@ThrivingwithOneil]

Great content. As a novice runner and cyclist these tips have been key to my progress. New subscriber!

[@DrProfX]

Occam's razor - simplest solution is the best solution! You’re right on - we all look for complex solutions like altitude or super shoes, but basic hydration, nutrition and recovery go long way!👍

[@grigorijkovalenko6312]

Great stuff, man! Thanks!

[@SamsaraRevolves]

You might be overdoing it with the sound effects. 😅

[@DaMoodz]

😂😂😂

[@piotrhetman8788]

No, I think it’s beautifully bizarre :D

[@MissingPatel]

Sound effects louder than his voice.😂 And often drowns his voice!

[@RifetOkic]

@@MissingPatelthat’s it indeed, not the sounds themselves but the volume differences makes them stand out

[@SGPlushProperty]

Nice video but my gawd the sound effects….

[@Chris-dw3xl]

Great simple advice, the best advice

[@jimoconnor8597]

That salt is key with the water. Just drinking only water can eventually cause hyponatremia if you go overboard. Older runner here and sleep is the silver bullet for me. Great tips!

[@alistairmalpas7735]

Get two pinches. Assault. Drop it! You’ve got to love subtitles for the Irish accent

[@allanahmet]

Thanks bro, you are a bloody legend ❤

[@christiandyer9574]

Your videos are great Stephen - your frank tips and advice are really helpful and beneficial. Some I'm aware of and know the importance of - but aren't necessarily doing - and your videos help provide the necessary reminders to build these into my routine and others are new to me and a real light bulb moment. Thank you for passing on what you've learned during your career; it's immensely appreciated.

[@samirrerizani7918]

Solid tips that should be the obvious ones but we tend to over think other less important things.

[@yijuntey]

These are all great tips, thx for the video!

[@heikkisanelma6625]

that 2nd one with nutrition is the bomb. no amount of foam rolling or massages or fascia baskia releases beliezes can reduce the need of sleep or in long term help recover if the basics are not right. those are just at best gimmics and can do the 0,5-1% and that's mostly trough placebo that can switch to positive hormonal and brain chemistry "settings" for that amount of boost to performance... also dumb training cannot be foam rolled or massaged away :D

[@d1rtyd3n]

Another great video Ste

[@timshearn8203]

Top work Stephen 👍👍

[@panagotube]

Thanks friend 😊 you are great inspiration ❤

[@thepsychologist8159]

Personally, I don't have an Epsom bath (magnesium sulphate), I have a magnesium chloride bath instead. More benefits with magnesium chloride. But some excellent tips here which are often overlooked. Hydration has always been the big one for me, I just forget or I take too long between drinks. Great idea to set a timer. Although very important to dial down hydration before a run (I significantly reduce about 60-45 minutes out from a run) as you don't want a full bladder before your run or worse still, to get one while you're running (don't forget the toilet break before the run). And for sure, sleep (another big thing for me), recovery and massage. Amazing how all these things have nothing to do with core running training but are the core things you need to do to get the best out of running.

[@brendagfrancis743]

Totally is helping Thank you

[@AAli-vq7mc]

Solid tips, thank you

[@maheshkale9331]

Very very helpful video man…❤❤

[@kylebrowne831]

Brilliant brilliant brilliant

[@greganikin7003]

“2 pinches assault” funny caption)))

[@maheshkale9331]

Love from India ❤

[@georgioskotakis2016]

Thank you

[@markfarino6399]

Agreed. Too many sounds effects. Your content is great btw.

[@cisk0skid]

Hello, can’t see the link to the free home gym routine - can you point me in the right direction. Thnx.

[@robertstenhouse3880]

Legend for the free stuff. Gonna have a look at that. I've been gyming whilst running and pushing hard. Injured my lat though. Question is, can you push hard in the gym or does it tend to be lower intensity to aid the running?

[@stephenscullion262]

You can push gym and should to strengthen body, but following a good program helps with better technique

[@dresden_slowjog]

Always have a fresh pint of WATER right on my bed stand. Plus one or two coffees to jumpstart. I prioritise SLEEP. I'd rather skip a session if I lack lots of sleep. When tired I'll get clumsy, lose attention, misstep and sprain my ankles. Did a sprint downhill diver over a tiny root once. Never again!

[@jzbkk1019]

Note on drum roll! and 0:11-0:13 "yet we don't focus on this one" 😂

[@joshuamaguire2260]

Nice one

[@danielfisher6501]

There is such a thing as over hydration. If you're urinating too frequently, you're losing vital minerals from your body. Your hydration will differ daily depending on multiple factors. Falseing excess water into you daily could well be detrimental.

[@Khristofu]

Love your videos Stephen. I'm at about 100km per week during my peak weeks for LM in 4 weeks time. 1 week of work + 3 week taper left. Is it too late now to start incorporating gym work to get any benefit for the race?

[@jackson_wolf]

Recovery is overrated. I had hamstring tightness for weeks. My mileage was so low and it didn’t go away. I ran a 50 mile on a mile hamstring strain and it went away. No trouble since. And sleep isn’t necessary either. I rarely get any sleep the night prior to a race. Agree with hydration though.

[@thomasoneill8369]

When would you recommend fitting in strength work? I tend to run my speed workouts/long runs on Wednesday and Saturday, not sure when to work on strength due to recovery time?

[@thomasoneill8369]

Ps thanks for the video’s 🙏🏻🙏🏻

[@stephenscullion262]

I usually double on harder days, and so do my session in the morning, then gym in the afternoon.

[@michaelhanson3150]

I always struggle with hydration as i only have one working kidney, have started to go to bed earlier.

[@DTOWNRW16]

i dont always get enough sleep. 4 days a week ill get about 6.5. but those other 3 days im getting at least 8. overall i average about 7 and change a week.

[@Brian-oy6th]

lmao love this one

[@johnatnip9516]

Where was that location where you were running by the ocean? 2:13

[@mushbrain1753]

Ive come from lifting to running recently so getting in leg strength training isn't too foreign to me, good tips... back to basics everyone!

[@juance4937]

2.09? damn son!!!!!

[@MysticalBenjaminRoss]

Pretty crazy how only 10 minutes separates elite runners and podium finishes

[@velloceti6898]

More Stephen, less editing gimmicks. Your content speaks for itself, while the editing cheapens your message. Unless it's a self-expression thing, then knock yourself out. As always, thanks for another great video.

[@stephenscullion262]

Sadly if I don’t add some KZbin type stuff videos just get buried as not everybody wants just talking etc

[@velloceti6898]

@@stephenscullion262 yeah, I can appreciate that... got to appease the algorithm. 😮‍💨

[@haimeiyou]

@@stephenscullion262 Love your content, but have to agree here on the insertion of some of the stock images of others. I would rather see content of you running, etc. as in some of your other videos. Thanks!

[@theghostofpcs2391]

I agree. It's distracting.

[@malcolmfarrelle8591]

Hmmm.... Check how Mark Lewis incorporates add in content, that's how to do it

[@zachepley9200]

Anyone else getting an error message when trying to access the jogging room website?

[@OrganicBeats1]

The sleep thing… hmmm. After 13 months of fatherhood, the last 3 nights are the first full nights me and my wife have had of sleep. I’ve run very tired quite a few times 😂

[@wietse6787]

Bro looks/sounds like Freddie Thorne without hair

[@PoetWithPace]

Does everyone need to take water with them on a long run?

[@gavinbruce-thegreyrunner5581]

‘2 pinches of salt in the water’- this just in the morning it would you repeat this during the day Stephen?

[@samuelarailoajunior696]

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

[@kasperadamson4654]

Dmn, I’m watching this video on my laptop and it’s 21:34. So now I have a dilemma. Should I close my laptop and go to bed and decrease this videos potential for success by 8% by negatively affecting the KZbin algorithm or keep watching and reduce my performance during my tomorrow’s tempo run by 8%. 🤔

[@stephenscullion262]

Haha, 50% of me hopes you went to bed..

[@Bicyclechris]

I was thinking this was going to include bicarb, but nooooooooo. :)

[@Dan-ez6fw]

I've tried using epsom baths before, but what are the actual benefits - are there any studies you've could point me towards?

[@quyempire]

Yes to relaxed your muscles and improve over blood flows for faster recovery.

[@alwaysadaptive]

@@quyempire thats not a study lol

[@hardipchima7828]

There is no clinical evidence

[@granthouniet104]

It’s about absorbing magnesium. I’ll let you look up the benefits of magnesium - especially if you are in a magnesium deficient country.

[@Dan-ez6fw]

@@granthouniet104 There are magnesium deficient countries? (I live in the UK)

[@yellowtuesday]

great video but you gotta fix your sound !

[@خالدخالدالجبوري-ر5ص]

❤ شكرا جزيلا

[@denisdennis22]

you drink just water, try to sleep well, meanwhile elite runners gonna run on doping, that's for sure. I think, Zane Robertson finally closed discussion about doping. Elite field is full of dopers. Olympic normative 2.08.10. really?? This goal is for clean runners? I don't think so.

[@John_Wood_]

Needa dope to cope in the pro ranks.

[@chrism589]

Puchased your Marathon program. Like it, never really though about the multiple gears and going through them all in training. I have been more of an 80/20 till now. I have now entered Munich marathon and worked out a 26 week program (starting this coming Monday). Most likely doing 10 weeks of 'build the base' then start the marathon program. However my MP is very slow I think (been ten years since my last one). I have always though steady pace to be faster than MP, for me I think I can do a 3:40 marathon so MP 8:30. But steady maybe do 8:20ish ? Easy pace over 9. Sorry, would be really easy for me to ramble on for a while... :)

[@خالدخالدالجبوري-ر5ص]

Goood 1 😊

[@خالدخالدالجبوري-ر5ص]

ممكن ترجمه عربية

[@samuelarailoajunior696]

🇫🇯🇫🇯🇫🇯🇫🇯🇫🇯🇫🇯🇫🇯🇫🇯

[@jdhalleine]

Lmao 😂😂😂 btw you forgot to add the ultime secret => breath 😂😂😂 yes the advices you shared are true but called them perform enhancer is a little bit exagerated 😅

[@danceandtense8045]

Most likely cold bath gonna ruin ur adaptation from training,but yes - recovery will be faster

[@kchappelle]

Running will literally kill you slowly. Don't do it if you're into longevity.

[@kjt6552]

Why do you run shirtless but with sleeves?

[@mrkerouac]

Say man, you got some sleep? Be a lot cooler if you did

[@josephcscott]

4 mins in and all this guy has said are water and sleep. terrible.

[@خالدخالدالجبوري-ر5ص]

ممكن عربية