Why you run slower when you get tired or older (and what you can do about it)
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- Опубликовано: 28 сен 2023
- There can be several reasons why you start running slower when you get tired and why you generally slow down as you get older. In this video, running technique specialist Fredrik Zillén identifies one of those things and shows how you can strengthen the weak link in the chain so you can both maintain a higher pace at the end of races when you start to get really tired and also maintain your pace as you get older.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
"I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!"
Andrew
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se 
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I am a (very) slow "runner" by these standards, now at almost sixty and only running for 5 years, but what I have found is that when I made the transition to barefoot shoes everything changed for me. No more pain anywhere, able to run 5K everyday of the week consecutively and my calf muscles became incredibly strong. Barefoot choose changed my life and made me actual love running.
Thank you Fredrik! 🙏 I will put these exercises into practice as I rehab my calf. I now know why my calf probably failed thanks to you! 🙏
76 year old runner here and I have found that the "spring" in my step while running has decreased and that I must consciously make the effort to flex my ankle when I run rather that shuffle my feet. Your video gives me the explanation of why this is happening and how to correct it...thank you!
I also realise that ankle dorsiflexion got harder than having that flexible ankle I used to have to shuffle during the run….I am only 52
Keep the good work. Thank you
Great information. Thumbs up.
Thanks, simple and effective advice.
Perfect timing. I'm heading to the gym in a couple of hours. :)
I love this guy, Thanks for the tips!
This is so true. Thank you.
Awesome insight
Thankful ager
Great info thanks!
Very helpful, Mr. Run Oracle 👍🏻
Brilliant!!!
Thank you, will try. 👍
Congratulations, Grandad! X
Thanks. 👏
You make me sklmile all the time. Thanks for your informative videos
Cheers!!!
I really like the way you teach. Could you make 2 videos about:
1. Running mental schema; what to think about while running for form. Like a checklist. A lot of what is presented is demonstrated from a side POV but when I’m running I don’t know what it feels like from inside my own eyes with a very limited view. I know you can film yourself with a camera on the side in a conference with a phone / tablet in front of you on a treadmill to see yourself live and do corrections but what do you do on a trail?
2. Running psychology. What do you think about while running. Mantras?
I find this is often not discussed outside obscure podcasts. Would like to get your views on those more “difficult” / “grey area” topics.
Good info. In addition, as you age is important to put on some muscle. I know triathlon folk love kettlebell workouts. DevRunner uses dumbells. I currently use those and barbell exercises like Percy Cerutty taught. However i used machines for decades. The mode doesn't matter so much as supporting your muscles to keep you running into old age.
Very interesting video! Would you mind sharing a link to the original publications?
Very interesting and useful advice.
A while back, I arrived at a single leg calf exercise (start with double leg, switch up only if this has got too easy) that involved leaning on a wall at an angle (so more than bodyweight on one calf), extending to the high point with maximum power (concentric), holding the top for a 3 seconds (isometric) then falling back down to the lower position over 6 seconds (eccentric). 2 sets of about 5 each side. But I am not sure this is any better than plyometric exercise (bouncing on your toes, maybe hopping or bounding side to side if that has become too easy - light fit people 🙂) because that gets higher forces for shorter time, seems effective, and is highly specific to running! There are many ways to skin a cat, as the (gruesome) idiom says.
Love the videos! Am in a half marathon block. I often should I do these Achilles exercises ? Thanks.
Excellent and informative video for us older runners.. as previously commented it would be great if you could give a non machine/ free weights alternative 🙏
Walking up and down large steps really works your Achilles tendons.
@SpringSnabbare Totally agree with this video. One thing, the isometrics that runners should be doing are at length (dorsi- flexed) not in a shortened position (on your tippy toes) as you demonstrate in this video. The best isometrics for the achilles are to stand on the edge of a box or step and find the position you would be in when running, just before your heel touches the ground. These are called yielding isometrics. The ones in the video where you are up on your toes are over coming and this isn't the position you want to strengthen.
sounds like you don't agree with the video then?
+Fredrik Zillen, many thanks for the lesson. May I ask, when you say 2 - 3 times our body weight, are you referring to the added resistance or the total weight including our bodyweight?
Hi Fredrik, very compliments your videos are ever more interesting. I would like to know your opinion about ChiRunning. Thanks.
Hi, for me not everyting that ChiRunning teaches is true. It says that you utilize gravity (even as the main force) for your run. It is in my opinion only partially true - it is true I think only in slow speeds (or at accelerating). Or better to say - utilizing gravity at high speeds is not efficient.
One has to be more precise here - because "normal" style of running also utilizes gravity - to be able to bounce, gravity need to bring you down to the ground to be able to bounce again. But ChiRunning in my opinion doesn't theach about bouncing - it says - lean slightly forward and only move your legs and you will run with less effort.
Great advice! If I’m a morning runner how could I fit this into my routine? Would it be better to perform this before or after the run?
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Adizero Boston👍
i just , subscribed without running im on my couch
excellent research and presentation, thank you! what would be an alternative to the exercise shown near the end if you don't have acces to a machine? with rubber/resistance bands maybe? standing/walking on toes, carrying extra weight?
Agreed on alternative press optionbut it's going to be hard to get 3x our body weight without a machine.
I load a barbell up and just lift off and hold...
Smith machine?
(Rope) jumping; 2 other studies have shown this works. See his video on "How to become a more efficient runner".
Was thinking about an alternative. I'll load my bar and hold to the chest while raising heels
Excellent info for us old farts 😊 Thank you!
Great Video, Calf and Tibialis Anterior are used less during running, more focus on brining up the legs and knees, As your other video, to push forward and not up, you need to use your forefoot to take off after landing, one leg on ground and other in the air, we land on the hell and take off on fore foot, you need strong calf and Tibialis anterior to push you forward.
Stronger Calf and Tibialis, stronger push forward , this the concept behind the rocker style shoes, it gives you the platform to push forward. 🤔
I used your push forward concept and I improved my average pace in 11K by 23 seconds, using forefoot to push forward hard.
Many good home exercises to strengthen both muscles.
👍🏻👍🏻👍🏻
I'd be interested to see the graphs on a time basis instead of a distance basis. I.E. Does running for 45 minutes tax your form equally independent of ability?
congrats Grandpa
the machine doesn't go high enough for me to do 2x bodyweight
Great video(s) & informative, the best running videos!! As a 62 YO runner, I cover a wide range (400m to 100 Miles) & a high miler. In 2023, 3700 miles, 52 races, PRd 3 in 2023 (5k-17:16, Boston-2:46 & MCM 50k-3:29) - 400m (64.13), Mile (5:05) & Comrades 55M (7:48). I do most of my long runs on trails, I think this helps in build stablizing muscles/tendons.
Vad kallas denna övning på svenska? ❤
I don’t want to join a gym just so I can access this piece of special equipment. Is there some lo tech answer?
How about join a gym and then also use stuff to devlop other parts also hahaha
My low tech is an exercise step and a rubber band with a handle.
I assume weighted single leg calf raises would give you similar benefits?
Isometric is key. When you land, you want to use your calf muscle isometrically. Just hold it at enough tension that the achilles gets stretched from the weight of the landing, then rebounds. For very fast (flat ground at least) running (although not necessarily for general health....), you may well want to avoid any non-isometric calf strengthening. Simply because non-isometric work tend to pack on calf muscle weight in most people. And ankle weights do not benefit quick foot turnover......
Without access to a leg press machine, is it possible to get the benefits from simply engaging the full force of the calf muscle against a near static object. For example a strap around the front of the foot and attempting to pull against your arm holding it, trying to flex the ankle but it effectively is static. Or pushing the knee up against a fixed desk while sat at it
I don't think isometric exercises are superior to eccentric. Eccentric contractions always generates more force and is more energy efficient which is what runners need. So you can use less weight (hand weight, body weight, backpack). Do calf raise, very slow eccentric descent, and fast contraction upward, repeat. Plenty of research to back this up. It's also preferable to do eccentric for tendinopathies.
@@qigong1001 I believe Fredrik is focused specifically of strengthening the calf muscle's ability to isometrical hold, such that the achilles is forced to stretch then rebound. Rather than the calf muscle lengthening eccentrically, only to then have to shorten again. Forcing tendon elasticity do the lengthening/shortening, as long as your tendons can do it without injury, is a lot more metabolically efficient than forcing muscles to do it.
current research says otherwise@@qigong1001
but the isometric should be held in a lengthened/stretched position not in a shortened/flexed one like he is doing in this video @@paulnorman8274 Look up Alex Natera, he has become the go to guy for isometric info
2x bodyweight when doing single legpress holds? For me that would be 140kg holding it with one leg? that's not easy even with 2 legs.
It takes a lot of force to stretch the achilles. If your calf muscles cannot isometrically hold the required force, they will buckle before the tendon stretches, and you lose the all-important stretch reflex.
I have maybe naive question: Why not to train strength simply by running? Eg. hill sprints or so. Then you train exactly the same muscles/tendons as you need during run and you do that in (required) high intensity.
I think the point is this corrects an imbalance in strength between the lower leg, and the upper leg and gluts. Running exercises will strengthen everything equally, and may even add to the imbalance. Gym work allows you to focus on the area to strengthen, it also gives you good control to avoid overloading.
Having said all that, straight legged pogo works just the foot and lower legs too. No gym required, but again, less control against overload.
Tendons need a lot of force to become stronger, tendons are where the real strength come from, not muscles...
Hard to overload the individual tendons and muscles effectively when running. You must“overload” everything if you just run and recovery from excess training volume is already a big issue for many.
This world is getting more bizarre by the minute.Accept your ageing process.Accept your end.
Obviously you don't get it....