Great vids, Alvin. It's great to see an inside look at training in Uganda. Lots of great runners there and not enough attention paid to the country and how the athletes train. Strides have been a great way for me to work on getting my speed back after a few months of injury and mostly cycling to keep my aerobic base up. The way I learned to do them is for 20-30 seconds, which is short enough so that you don't activate your type-2/fast-twitch muscle fibers. Not sure of the science behind that but I trust the people I heard it from.
Thanks Mike, I’m enjoying sharing what goes on here 😀 I’m confused, did you mean short enough to not activate type 1/slow twitch i.e endurance rather than type 2? Because my understanding was that strides are helpful for type 2 and hence speed…
Hi Alvin, love the exposure you're giving to our humble sport. I have previously travelled a lot from London to Addis for work, but would love to experience Uganda at some point. Please do connect and keep in touch
Hi Alec! Thanks, it’s a great sport! Nice to hear about your trips to Addis. Not yet travelled there but plan to soon. Lots to see in Uganda. Hope you have the opportunity to visit in future 👍🏿
Thanks, Alvin! I'm building a base for my next training block. I use strides now to prepare my legs for hard workouts later. The hard part is remembering to do them after my run.
Great Job Alvin! Really been loving your videos. You have a great soothing voice and lots of knowledge. I say make videos while you are in the UK, if possible. Would be nice to learn of the UK run clubs too. You are doing great work to bring Uganda to the running world. Big things ahead for this channel. All the best from Texas in the USA.
Thanks, much appreciated! Want the focus of the channel to remain on Kapchorwa so will wait till I’m back. Also my medical job is way too busy to have time to film and edit haha. Yes lots planned for the future of the channel, stay tuned!
Hi Alvin! I really enjoy your videos. Please keep them coming :) I like to include strides before harder workouts or races, and after easy runs if the legs are not too heavy.
Thanks for this video:)) I’ve just found your channel and I’m catching up on this series, loving it so far! I would love to know how the elites split their training weeks, like Monday easy Tuesday hard etc
Thanks! My video on environment and training covers this, but to summarise Monday easy with progression, Tuesday track, Wed easy, Thursday long run, Friday easy, Saturday fartlek or tempo or hill work, Sunday rest/but some elite camps do long runs on Sunday instead on Thursday. Most evenings easy jogging. Hope that helps
@@alvinkarangizi there's so many studies on "sprint interval training" or "sprint endurance training" that I can't remember them all. One that is fascinating is the Jenna Gillen 2016 paper with 3 x 20sec with 2:00 active recoveries. RUclips doesn't let me post links, but it's on PubMed and full paper on SciHub or ResearchGate. There's speculation that phosphocreatine has to be depleted rapidly to increase AMP-to-ATP ratio but high lactate isn't necessary. I believe there was a study where 5 sec intervals worked, but the recoveries were very short.
Did they say to do strides after long runs? I thought it's best to do them when your legs are fresh for example you've recovered from a workout day but you might have 2 easy days in a row so you can do some strides on fresh legs to build running economy. Strides after a long run I thought were an injury risk on tired tight legs
Yes they did. But from what I’ve observed they tend to do them after easy longer runs - say 14 to 18km and not their long 25+ runs, which they often run at moderate/fast pace - will do a video in the future about their long runs, I’ve found their lack of fuelling and pace interesting
@@alvinkarangizi Ah that makes more sense, yeah you're right though their evening meal from the day before sustains their morning runs. I know a few Ugandan's who will eat a couple of slices of bread 30 minutes before a race or workout so they don't faint they said. Look forward to the future videos keeps me motivated to run more. Take care mate.
My coach who was a 2x marathon olympians from Colombia gave me 4x 100m at the end of each easy run the day preceding a hard session. 4 x 100m at the end of hard sessions warm up and finally the day preceding a race and warming up for a race. I find it very difficult to do them mentally after an easy run. Makes the easy run kind of hard! Thanks for sharing. Uganda has some stunning landscapes and amazing athletes. The great environment makes up for the simple infrastructure.
Great vids, Alvin. It's great to see an inside look at training in Uganda. Lots of great runners there and not enough attention paid to the country and how the athletes train.
Strides have been a great way for me to work on getting my speed back after a few months of injury and mostly cycling to keep my aerobic base up. The way I learned to do them is for 20-30 seconds, which is short enough so that you don't activate your type-2/fast-twitch muscle fibers. Not sure of the science behind that but I trust the people I heard it from.
Thanks Mike, I’m enjoying sharing what goes on here 😀
I’m confused, did you mean short enough to not activate type 1/slow twitch i.e endurance rather than type 2? Because my understanding was that strides are helpful for type 2 and hence speed…
Hi Alvin, love the exposure you're giving to our humble sport. I have previously travelled a lot from London to Addis for work, but would love to experience Uganda at some point. Please do connect and keep in touch
Hi Alec! Thanks, it’s a great sport! Nice to hear about your trips to Addis. Not yet travelled there but plan to soon. Lots to see in Uganda. Hope you have the opportunity to visit in future 👍🏿
Thanks for your content! Greetings from Argentina
Thanks for watching!
Thanks Alvin
Will give this a go
Some great tips
Keep up the good work!
Thank you calvin, i'm just started doing strides for 5 days and i can feel the improvement on my form at faster speed.
Glad to hear
Thanks, Alvin! I'm building a base for my next training block. I use strides now to prepare my legs for hard workouts later. The hard part is remembering to do them after my run.
Great to hear! Yes forget them too, hopefully this video acts as a reminder 😀
Fantastic advice and coverage of training, Thanks you!
Great Motivation!
Thanks, much appreciated!
Ok brother 👌
Great Job Alvin! Really been loving your videos. You have a great soothing voice and lots of knowledge. I say make videos while you are in the UK, if possible. Would be nice to learn of the UK run clubs too. You are doing great work to bring Uganda to the running world. Big things ahead for this channel. All the best from Texas in the USA.
Thanks, much appreciated! Want the focus of the channel to remain on Kapchorwa so will wait till I’m back. Also my medical job is way too busy to have time to film and edit haha. Yes lots planned for the future of the channel, stay tuned!
Hi Alvin! I really enjoy your videos. Please keep them coming :)
I like to include strides before harder workouts or races, and after easy runs if the legs are not too heavy.
Thanks Joao and great to hear about your strides!
Thanks for this video:)) I’ve just found your channel and I’m catching up on this series, loving it so far! I would love to know how the elites split their training weeks, like Monday easy Tuesday hard etc
Thanks! My video on environment and training covers this, but to summarise Monday easy with progression, Tuesday track, Wed easy, Thursday long run, Friday easy, Saturday fartlek or tempo or hill work, Sunday rest/but some elite camps do long runs on Sunday instead on Thursday. Most evenings easy jogging. Hope that helps
@@alvinkarangizi thank you very much, super valuable insight!! good luck with your new job in the U.K.
@@DR-cs6dl thanks!
bro l wanna come kapchora aprill can l find team of runners
Yes they are plenty of athletes you can join 👍🏿
@@alvinkarangizi wher can l connect bro
Just travel there and meet them. Feel free to email me, my email is in the channel description if you want more details / have specific questions
After 30-60min Easy/Zone 1-2 doing like 30s strides × 5-7 reps
Nice!
❤
I perform 7 to 10 Strides after my long runs or sometimes in the middle of a long run.
Nice!
Hello Egypt , Have City in South Sinai Called Cant Catriene 1638 M , Above Sea level Best time from March To Novmaber
Thanks for sharing! Interesting to know
The SIT research shows more aerobic adaptations from 20 to 30 second sprints, but I don't think they have tested with elite runners.
Interesting! Do you have a link to the research paper?
@@alvinkarangizi there's so many studies on "sprint interval training" or "sprint endurance training" that I can't remember them all. One that is fascinating is the Jenna Gillen 2016 paper with 3 x 20sec with 2:00 active recoveries. RUclips doesn't let me post links, but it's on PubMed and full paper on SciHub or ResearchGate. There's speculation that phosphocreatine has to be depleted rapidly to increase AMP-to-ATP ratio but high lactate isn't necessary. I believe there was a study where 5 sec intervals worked, but the recoveries were very short.
Did they say to do strides after long runs? I thought it's best to do them when your legs are fresh for example you've recovered from a workout day but you might have 2 easy days in a row so you can do some strides on fresh legs to build running economy. Strides after a long run I thought were an injury risk on tired tight legs
Yes they did. But from what I’ve observed they tend to do them after easy longer runs - say 14 to 18km and not their long 25+ runs, which they often run at moderate/fast pace - will do a video in the future about their long runs, I’ve found their lack of fuelling and pace interesting
@@alvinkarangizi Ah that makes more sense, yeah you're right though their evening meal from the day before sustains their morning runs. I know a few Ugandan's who will eat a couple of slices of bread 30 minutes before a race or workout so they don't faint they said. Look forward to the future videos keeps me motivated to run more. Take care mate.
Yes just attended a half marathon where most of the athletes only had juice before the race. Thanks! Much appreciated. Lots more to come!
My coach who was a 2x marathon olympians from Colombia gave me 4x 100m at the end of each easy run the day preceding a hard session. 4 x 100m at the end of hard sessions warm up and finally the day preceding a race and warming up for a race. I find it very difficult to do them mentally after an easy run. Makes the easy run kind of hard!
Thanks for sharing. Uganda has some stunning landscapes and amazing athletes. The great environment makes up for the simple infrastructure.