I needed this, thanks! I've recently realized that if I want to BE better, I have to ACT better. Food, cross training, rest, sleep, recovery were always an afterthought. I've been making excuses for my long slump, but excuses are crap when you're not doing what you SHOULD be doing.
So sad, the best among the bests of history died too young.. 😢 That’s why I start to think more like Scullion about not taking hard with myself, enjoying the moments and path.. life is too brief we can plan a lot but actually we don’t know the tomorrow.. Rest in piece K. Kiptum your legacy will stay inspiring us forever! 🙏
I wish this vid had come out before my long run on Sunday! Training for London and aiming for sub 3. Training has been going so well and thought I'd push to 35km at 4:20km pace. Completed the session, but now have a small calf issue and haven't run all week! Lesson learnt and I won't be chasing that "bit more" when I'm back running!
Guilty as charged with the phone call-out haha! But I was waiting to watch this video, got back from my run, got some protein in me alongside your wisdom. I hardly ever comment but thank you so much for sharing this, your knowledge and attitude feels so genuine and not only helps on being a better runner but brings me a lot of joy.
Thanks! I took notes and will follow my new plan without going crazy and getting injured again. It's not about PBs for me, it's about mental and physical health. 🙏
This is one of the best videos you've made so far - it stuns me that even after all this huge amount of content you've made, you manage to teach new things and intricately broaden on past knowledge. You've had a huge impact on the running community, at least here in Finland, where we talk about and share your stuff. Thank you!
I love using a race schedule to stay motivated, having that big exciting goal on the horizon is so helpful. During those boring double run days I practice visualizing races, or I try mix it up with different routes if possible.
Great video, Scully. Thank you. For me, and something I've only figured out in the past year or so, the key component of "going slower to go faster" is one's perception of time. Play the long game, realise training doesn't work in 16-20 week blocks. Time, along with attention to the basics like sleep and recovery you talk about, will ultimately reward you.
Such good reminders. And I tell you what, for ageing athletes like me, this is so, so important. Doing just a little bit more too often, or neglecting the recovery ... that's when it goes wrong! Thanks again Stephen 😃
Thanks for sharing this Scully. Those basics have helped me improve my overall capacity drastically. I'll never do the same routines back to back, nor the same intensities. I love to juggle it up a bit and journal my overall capacity and performance. I take your advice and I fit it into my programs, and vwala, I have become stronger, fitter, more aware of how I capture my performances from my runs, exercises, performance routines (lactate threshold & VO2 max), nutrition, rest and recovery. I pay attention to how my body responds and I listen to it and strategize how I will train/eat/rest/etc to get the performances I plan for. I have goals and anti-goals and I achieve them simultaneously. Running with no goals is like a non-autonomous car moving with no driver, you're going to crash. Doing something to win is not the same as doing something not to lose. When you train/run/race, do it to win against yourself, don't do it not to lose against other people, for you cannot watch the performances of other people and then judge your performances on someone else's performances. A double-minded person is unstable in all of their ways. Other people's performances in running is not your business. Your business is setting your goals and reaching them as a winner. Period. You must be comfortable not winning money/etc with your running. Let your reward be your new performance increases. If you happen to win money/etc, then it's an extra bonus for you Let this wisdom stay with you as it does with me: "You do not run to get in shape, you get in shape to run". You must decrease in order to increase. The little things add up to bigger things 😉
I absolutely needed this video today. Last week I hit the most mileage I’ve ever done in a week, and a pretty aggressive track/speed session on Saturday. And I can tell my body wasn’t ready for it. (Calves on fire for 2 days straight). Good learning experience though, to see where I can push myself.
I know exactly how you feel. I made that mistake in my early days. I thought that pushing hard was the way, until I was in super pain. I then learned to be patient with my body and I started to listen to my body on how it responded after training so that I know what to work on, and once I worked on that area of my body, I went again and tested to see how it improved. That is a great way to track progress. In all that you do, write it down, journal it, and you can always go back to it to see how you have grown by what you have done. I respect the training sessions of running clubs, but they don't focus on what your body is telling you, they focus on their programs and you just have to fall in line like it's a military camp. You live in your body, love it, respect it, listen to it and learn from it. Patience, wisdom and trust are very important for you to have, and you gain more of them as you progress in your training. Remember this saying always: "You do not run to get in shape, you get in shape to run" All the best with your running journey. Take care
@@kenyonlanders2888 Thank you. I’ve been keeping a journal/log of all my sessions this year. It’s been helpful to look back at which sessions went well vs not so much.
Exactly where I'm at, smashed myself to bits training way too hard taken myself pretty much to the brink of the abyss, putting all my intention into rehab is so rewarding! 💪
Always you make perfect sense! Stuck in a rut after the holidays and kinda forgot I do this because I love it and I feel better after any session. Stay strong Brother!!
Thank you for making this video Stephen , I’m coming back after a stress fracture and I really needed this video as a reminder to not add extra bits into training
Scully you just got into this topic as I am going through it at the moment. Last year I was restarting running after years of hectic on-off training. I was not doing much, just base building with LT1 runs. Then added 4-4 weeks of hills and tempo before my race. Based on the experience, this year I had a more sophisticated (lets call it sexy :D) plan: add in some strength training, tweak nutrition and do some hills/tempo during base building. Also started to get into doubles. To make this easier on my mind/willpower, I joined a running club with community runs, also having some intervals once a week. Things have gone well until last week, I was crushing my pre race times on long runs. Also gaining speed on tempos. Then I hav efelt my left tibia a bit. Then a bit more. Seems like periostitis (I had it some years ago on both tibiae), so this week eveything is called off. Total rest. I have got caried away a bit with intensity. Need to dial it back some, but first rest this injury out. Luckily my A race is months away. Even the closest B one is 5 weeks from now. So it is not a wrench in the plans, but still a good learning experience. Thank you for getting this said loud and clear!
Thanks for the lesson, Scully. I wish you'd made it last week! I did: Monday: AM Threshold + Core gym training, PM Hill sprints + 12km Tuesday: AM Threshold + Strength training (weighted), PM 20km Wednesday: AM Speed session + Strength training (weighted), PM 14km Got to the end of my Wednesday 14km run, and realised that I've injured my left calf. Now I'm on the elliptical and bike in the gym. I got excited, trying to do back-to-back 100 mile weeks, when I should have just focused on recovery. I'll remember for the future :)
@@AugherAndy I really just thought I could handle it. I was feeling great the week before, and my weekend long run went really well, so I felt invincible. To be honest, I don't think that it was really the threshold and interval runs that did me in; I think it was actually the volume of distance combined with the intensity of the hill sprints and strength training. Whatever the case, it was silly and I should have been more careful.
@@luketopfer2980 That's one of the most insane programs i've ever seen. What was the logic behind this that led to this program? Especially the 3 times in a row strenght training is very hard for me to understand.
Hey Stephen! I'm an 18 year old who has been running for around two months consistently now. Currently I can run a 23:30 5k and a 1:30 15k I wish to run a sub 4 hour marathon in May. What training volume do you think is reasonable for a goal of sub-4? Thanks for all you do in this space🎉🎉
I'm not Stephen: but run long and slow, get easy zone 2 runs in. And given you're talking about running your marathon in May, look at marathon training plans.
Not Stephen, but I would suggest a tempo run at your Marathon Pace, start with 40 minutes and build to an hour. I SLOW long run 90 minutes building to 3 hours, I hill or intervals session and an easy 10K
I always enjoy your videos! Great content! I like to break down my runs into "what is this runs purpose?" It's easy to execute, If you know what you're suppose to achieve from the run! Thanks again for the great video!
Consistancy is key. Just tick the boxes. When not feeling the best just tick yhe boxes. When feeling good just tick the boxes and the days of not feeling good almost become no existent
Brilliant advice Stephen, ur head is always saying do a little more and do it a little faster, try and beat last week's mileage and then ur always tired
Great video, Anyone or Stephen, what are those cool green running shoes he wears at the beginning of the video? Never seen that type anyone know the brand? thx in advance
Hi Stephen - I see you are lifting without footwear - is there a reason for that? I try barefoot jogging on grass now and again - not long only 5 - 10 mins feels great especially after a long run - any thoughts are appreciated. Really enjoy your content thank you 😊
Lifting without footwear preventing your toes from spreading out is actually very good for balance, foot strenght and proprioception. We should all be barefoot more!
"What doesn't kill you makes you stronger" Is one of the worst sayings out there. Its been used to motivate people to push harder and harder, ignoring pain until something bad does happen. Grit and determination. They're held up in high regard, but they can also lead to some very bad decisions.
My endurance training takes my speed away and my speed training weakens my endurance, when I try to balance both my body shuts down- fatigue, Jesus Christ 🤦🏾♂️
@@LambeauLeeeper To be clear, I was talking about the stupid comments complaining that he introduces himself. People think they are original when pointing that out. The "this" in the comment was supposed to be referring ironically to the actual comment. Maybe it was too meta. Scullion's always got advice that is worth hearing.
You’ve got the talent, you’ve got the right mindset! Now go out and execute please 🦁 become a double Olympian! We all want to see it!! 👊🏻
I needed this, thanks! I've recently realized that if I want to BE better, I have to ACT better. Food, cross training, rest, sleep, recovery were always an afterthought. I've been making excuses for my long slump, but excuses are crap when you're not doing what you SHOULD be doing.
RIP Kelvin 😢
I am still in shock! 😢
So very sad 😢
It’s so awful
So sad, the best among the bests of history died too young.. 😢
That’s why I start to think more like Scullion about not taking hard with myself, enjoying the moments and path.. life is too brief we can plan a lot but actually we don’t know the tomorrow..
Rest in piece K. Kiptum your legacy will stay inspiring us forever! 🙏
so fucking tragic
"Do little things a lot (Just not too much)!!!" Great reminder video Stephen!!!!
I wish this vid had come out before my long run on Sunday! Training for London and aiming for sub 3. Training has been going so well and thought I'd push to 35km at 4:20km pace. Completed the session, but now have a small calf issue and haven't run all week! Lesson learnt and I won't be chasing that "bit more" when I'm back running!
Guilty as charged with the phone call-out haha! But I was waiting to watch this video, got back from my run, got some protein in me alongside your wisdom. I hardly ever comment but thank you so much for sharing this, your knowledge and attitude feels so genuine and not only helps on being a better runner but brings me a lot of joy.
When Scully talks, you listen. Always looking forward to your videos for valuable wisdom!
Thanks! I took notes and will follow my new plan without going crazy and getting injured again. It's not about PBs for me, it's about mental and physical health. 🙏
This is one of the best videos you've made so far - it stuns me that even after all this huge amount of content you've made, you manage to teach new things and intricately broaden on past knowledge. You've had a huge impact on the running community, at least here in Finland, where we talk about and share your stuff. Thank you!
I love using a race schedule to stay motivated, having that big exciting goal on the horizon is so helpful. During those boring double run days I practice visualizing races, or I try mix it up with different routes if possible.
Great video, Scully. Thank you. For me, and something I've only figured out in the past year or so, the key component of "going slower to go faster" is one's perception of time. Play the long game, realise training doesn't work in 16-20 week blocks. Time, along with attention to the basics like sleep and recovery you talk about, will ultimately reward you.
Best running advice video ever. Every runner should watch this.
It's always the perfect advice at the perfect time! This is one of the reasons I love your channel so much
Probably one of the best RUclips running coaches.
Probably one of the fastest too
Such good reminders. And I tell you what, for ageing athletes like me, this is so, so important. Doing just a little bit more too often, or neglecting the recovery ... that's when it goes wrong! Thanks again Stephen 😃
Thankyou, this is such an important reminder that getting the other things right (nutrition, rest, etc) are more important than overtraining.
Perfectly timed video for me given I’m eight weeks in to a training block.
"Do the little things"
Great advice thank you so much ...
The basic tasks are often the hardest to execute on a consistent basis. Very sound advice. Thanks.
Thanks for sharing this Scully. Those basics have helped me improve my overall capacity drastically.
I'll never do the same routines back to back, nor the same intensities. I love to juggle it up a bit and journal my overall capacity and performance.
I take your advice and I fit it into my programs, and vwala, I have become stronger, fitter, more aware of how I capture my performances from my runs, exercises, performance routines (lactate threshold & VO2 max), nutrition, rest and recovery. I pay attention to how my body responds and I listen to it and strategize how I will train/eat/rest/etc to get the performances I plan for.
I have goals and anti-goals and I achieve them simultaneously. Running with no goals is like a non-autonomous car moving with no driver, you're going to crash.
Doing something to win is not the same as doing something not to lose.
When you train/run/race, do it to win against yourself, don't do it not to lose against other people, for you cannot watch the performances of other people and then judge your performances on someone else's performances. A double-minded person is unstable in all of their ways.
Other people's performances in running is not your business. Your business is setting your goals and reaching them as a winner. Period.
You must be comfortable not winning money/etc with your running. Let your reward be your new performance increases. If you happen to win money/etc, then it's an extra bonus for you
Let this wisdom stay with you as it does with me: "You do not run to get in shape, you get in shape to run".
You must decrease in order to increase. The little things add up to bigger things 😉
I never read long comments, but this one sucked me in. Well said!!
Love the running visuals you look super graceful when you're running 😊
Literally watching this video while on the bike nursing a hip injury. Needed that one!
Not watching the whole video. Just going to loop the :06 bit. Stephen; top man for putting in that blooper.🥇🥇🥇
I absolutely needed this video today. Last week I hit the most mileage I’ve ever done in a week, and a pretty aggressive track/speed session on Saturday. And I can tell my body wasn’t ready for it. (Calves on fire for 2 days straight). Good learning experience though, to see where I can push myself.
I know exactly how you feel. I made that mistake in my early days. I thought that pushing hard was the way, until I was in super pain. I then learned to be patient with my body and I started to listen to my body on how it responded after training so that I know what to work on, and once I worked on that area of my body, I went again and tested to see how it improved. That is a great way to track progress.
In all that you do, write it down, journal it, and you can always go back to it to see how you have grown by what you have done.
I respect the training sessions of running clubs, but they don't focus on what your body is telling you, they focus on their programs and you just have to fall in line like it's a military camp. You live in your body, love it, respect it, listen to it and learn from it.
Patience, wisdom and trust are very important for you to have, and you gain more of them as you progress in your training.
Remember this saying always: "You do not run to get in shape, you get in shape to run"
All the best with your running journey. Take care
@@kenyonlanders2888 Thank you. I’ve been keeping a journal/log of all my sessions this year. It’s been helpful to look back at which sessions went well vs not so much.
Exactly where I'm at, smashed myself to bits training way too hard taken myself pretty much to the brink of the abyss, putting all my intention into rehab is so rewarding! 💪
This mans advice just doesn't ever miss. Im a trail runner and this all still makes sense
Always you make perfect sense! Stuck in a rut after the holidays and kinda forgot I do this because I love it and I feel better after any session. Stay strong Brother!!
Thank you for making this video Stephen , I’m coming back after a stress fracture and I really needed this video as a reminder to not add extra bits into training
I feel you. I had a femur stress fracture last year, I’m still not 100%, it takes a lot of patience. I hope you’ll recover soon😊.
Scully you just got into this topic as I am going through it at the moment. Last year I was restarting running after years of hectic on-off training. I was not doing much, just base building with LT1 runs. Then added 4-4 weeks of hills and tempo before my race.
Based on the experience, this year I had a more sophisticated (lets call it sexy :D) plan: add in some strength training, tweak nutrition and do some hills/tempo during base building. Also started to get into doubles. To make this easier on my mind/willpower, I joined a running club with community runs, also having some intervals once a week.
Things have gone well until last week, I was crushing my pre race times on long runs. Also gaining speed on tempos. Then I hav efelt my left tibia a bit. Then a bit more. Seems like periostitis (I had it some years ago on both tibiae), so this week eveything is called off. Total rest. I have got caried away a bit with intensity. Need to dial it back some, but first rest this injury out. Luckily my A race is months away. Even the closest B one is 5 weeks from now. So it is not a wrench in the plans, but still a good learning experience.
Thank you for getting this said loud and clear!
Thanks for the lesson, Scully. I wish you'd made it last week!
I did: Monday: AM Threshold + Core gym training, PM Hill sprints + 12km
Tuesday: AM Threshold + Strength training (weighted), PM 20km
Wednesday: AM Speed session + Strength training (weighted), PM 14km
Got to the end of my Wednesday 14km run, and realised that I've injured my left calf. Now I'm on the elliptical and bike in the gym. I got excited, trying to do back-to-back 100 mile weeks, when I should have just focused on recovery. I'll remember for the future :)
Why r you doing 3 fast sessions in a row 😐
@@AugherAndy I really just thought I could handle it. I was feeling great the week before, and my weekend long run went really well, so I felt invincible. To be honest, I don't think that it was really the threshold and interval runs that did me in; I think it was actually the volume of distance combined with the intensity of the hill sprints and strength training. Whatever the case, it was silly and I should have been more careful.
last year i got injured i definiely think it was me doing things with inadequate recovery
@@luketopfer2980
@@luketopfer2980 That's one of the most insane programs i've ever seen. What was the logic behind this that led to this program? Especially the 3 times in a row strenght training is very hard for me to understand.
Hey Stephen! I'm an 18 year old who has been running for around two months consistently now. Currently I can run a 23:30 5k and a 1:30 15k I wish to run a sub 4 hour marathon in May. What training volume do you think is reasonable for a goal of sub-4? Thanks for all you do in this space🎉🎉
I'm not Stephen: but run long and slow, get easy zone 2 runs in. And given you're talking about running your marathon in May, look at marathon training plans.
Not Stephen, but I would suggest a tempo run at your Marathon Pace, start with 40 minutes and build to an hour. I SLOW long run 90 minutes building to 3 hours, I hill or intervals session and an easy 10K
Great advice and commentary, simpler the better,common sense prevails. Really enjoyed this clip,look forward to more.
I always enjoy your videos! Great content!
I like to break down my runs into "what is this runs purpose?" It's easy to execute, If you know what you're suppose to achieve from the run!
Thanks again for the great video!
I love how kind your running guidance is. Thank you!
Trust is a powerful catalyst 😊. Great video Stephen. Cheers from Aus.
Wow that resonates. I think this is some of the best running advice I’ve had
Wise words and excellent content Stephen! Congrats! The more experience I earn, the more I respect your thoughts!
that Fall doh................ wow lol
Solid advice and great coaching communication. Great video
Love this. Basics! Thank you.
Really good one ! So many truth here. Thanks for the vidéo and of course the part at 8second is perfect :)
Man that's good stuff. Thank you for reminding me of this.
I really like this. I'll be starting to set intentions for the forthcoming week in terms of what I can do to improve. Thank you.
Consistancy is key. Just tick the boxes. When not feeling the best just tick yhe boxes. When feeling good just tick the boxes and the days of not feeling good almost become no existent
Wisdom, thanks for this!
Omg thank you 😊 this was right on time God bless you
Crazy how the runner’s mind tries everything to get away from what most people would be more than happy to do, ie rest!
Great video, perfect timing.
Thanks for another great video! RIP Kiptum💔
Great content...love the recommendation to put the phone down at night to get better sleep.
Brilliant advice Stephen, ur head is always saying do a little more and do it a little faster, try and beat last week's mileage and then ur always tired
That was GREAT Stephen
Damn!! You always know how to nail it. When is the marathon Scully?
This is so true 👍 great video content 👏 👌
Great video , very solid advice
209 marathon, right here! ☝
God dam this is the smartest runner on net. Ty sir.
Great content 👌 Thanks Stephen 👍
Thank you and as if you were describing me doing my workouts 😅 just a bit too hard😊
Dude your channel is absolutely amazing. Subscribed.
Very good video with a great message… Thank you
This video is right on time
Thanks. I really needed to hear this
Thanks Scully!! How many noun tablets are you taking a day?
Great video Stephen, loving ur tips!!
Great video, Anyone or Stephen, what are those cool green running shoes he wears at the beginning of the video? Never seen that type anyone know the brand? thx in advance
6:40 you derrin brown'd me there 😂
Great great advice
Nailed it bro
Stephen, what woudl you say is the ideal ""long run"" to build the best base for the 2 miler race??
Hi Stephen, what is your shoe rotation at the moment? thankyou!
Thanks Stephen, another great video. Ain't no way im running down the middle of the road like that though!! 😂
Love the intro xD
Great vid!!
Great content! You nailed the subject, “focus on the basics and the rest will come along”. 👏🏻
Spot on 🎉❤
Daamn Stephen... you are reading my mind... ok 10k easy it is!
Bang on
The moment i realised this video isn't for me, his relax day is a two-10k run!! Whoaa
Ouch! (At 0:06 ) Vicious camber and loose gravel?
I feel personally attacked watching this video at 11pm haha
Love this
Hi Stephen - I see you are lifting without footwear - is there a reason for that? I try barefoot jogging on grass now and again - not long only 5 - 10 mins feels great especially after a long run - any thoughts are appreciated. Really enjoy your content thank you 😊
I don’t necessarily do it for any particular reason other than I enjoy it tbh.. so not sure if it helps or not, but I do like it
Lifting without footwear preventing your toes from spreading out is actually very good for balance, foot strenght and proprioception. We should all be barefoot more!
Amazing video
Quality channel 👏
That intro though 🤣
Try to get the most out of the least
"What doesn't kill you makes you stronger" Is one of the worst sayings out there. Its been used to motivate people to push harder and harder, ignoring pain until something bad does happen.
Grit and determination. They're held up in high regard, but they can also lead to some very bad decisions.
Can you share your training plan with us?
Brilliant
I should have watched this BEFORE my run today 🤦♂️
What’s your marathon time again?
My endurance training takes my speed away and my speed training weakens my endurance, when I try to balance both my body shuts down- fatigue, Jesus Christ 🤦🏾♂️
All things are made from small things. ;)
🙏🏻
😅 Every training session I pray not to fall, I know it can piss you off, anyone hope you ok
Less is more.
Another corker from the Ulsterman.
Way to long ago 🎉🎉
Insert obligatory grief here. I'm sure nobody has ever commented on this before.
Or the expected cynical comment...
And yet you watched.😂😂😂
@@LambeauLeeeper To be clear, I was talking about the stupid comments complaining that he introduces himself. People think they are original when pointing that out. The "this" in the comment was supposed to be referring ironically to the actual comment. Maybe it was too meta. Scullion's always got advice that is worth hearing.