Running tips: steady running
HTML-код
- Опубликовано: 2 окт 2024
- This video will help you understand how a steady run might be used within your training, and help your fitness progress faster.
Are you looking to improve your running technique and increase your stamina? In this video, I share expert tips and techniques for steady running to help you achieve your fitness goals. From proper form and pacing, to strength training and recovery, our step-by-step guide will help you run with ease and confidence. Watch now and take your running to the next level!
This video was brought to you by the Jogging room platform
60 lectures and 10 hours of tips
Use discount code - RUclips15
🎉 My NEW Online Coaching Platform is here:
joggingroom.com
Try for FREE!
Get limited access to some preview Online Courses for free here:
joggingroom.com
Progress faster
Reach the next level & increase your enjoyment while running with user-friendly tutorials for all levels of runner
Simple instructions
Premium tutorials divided into manageable bits, designed for you to correct your mistakes, and improve your knowledge of all things running
Follow me here:
Strava - / strava
Instagram - / lionscull
Road to Olympics Podcast 🎙 - podcasts.apple....
Muscle recovery, sleep improvements:
Puresport (LION20 for 20% savings) - links.purespor...
Whoop try before you buy! - join.whoop.com/...
![KAYTRANADA - Witchy (feat. Childish Gambino) [Official Video]](http://i.ytimg.com/vi/jGK3YVmGZ3Y/mqdefault.jpg)
4:15 Change your perception. Have more gears and more understanding of what hard is!
4:29 How do you implement steady running into your program? Have some discipline. Don’t go mad, build slowly, or injuries occur! (Your steady should be 20% slower than your marathon pace)
5:16 Jogging or easy recovery days teach the body to run slow! Steady days are great for running technique practice
6:10 After a hard run always have an easy session. Easy follows hard, steady follows easy. Fit it into your program!
7:03 Mental resilience and mental strength. Let’s be honest, it’s harder to run steady vs easy recovery! Commit to fitness. You’re also getting better/fitter and so commit to help yourself!
9:50 Before you go out do the door do an activation routine.
10:30 How to steady run and help your endurance/running.
11:30 If you’re going to implement steady running, you must be willing to implement a recovery routine after the steady running.
12:20 Discipline. On the run don’t turn it into a tempo. Enjoy the middle ground, it’s not easy nor super hard.
13:10 No super shoes. Pick a somewhat challenging route to help with mental toughness.
Absolutely loved watching this! Informative and straight to the point. So much focus on not running junk miles nowadays that steady running has almost become a taboo. I’ve always loved steady running and thanks to you I’m going to make it a even more important part of my training now. “Everyone can jog, not everyone can run” fucking love that! Keep up the great work.
Imagine being fit enough that your marathon pace is so fast that you have multiple gears beneath it 😥
Haha I laughed at this. Legend. You’ll get there
@@stephenscullion262 I have three gears slower than marathon (plodding, walking and sleeping).
😂
Still in reverse lol. Getting there lol
Thank god Stephen… I was having withdrawals … you produce the best running content on the web… thank you 🙏
Totally agree 👍
Hahaha 👏🏼🥹
Same haha
What about cam hanes or david goggins
Finally running advice from someone who actually knows what they're talking about! Thank you for the great advice and no BS content!
Just very lucky to have learnt from some of the best
I was just about to run an easy long run. After watching this, im adding 2-4 miles of steady running. thanks for the inspiration
Thank you for the great advice! I just realized this lesson today during my 22 mile structured long run. I had not done a structured long run before. I could not maintain the faster paces since I have not added in longer steady runs to my training up to this point. This makes so much sense now. Keep up the great work! I pray that you have a Merry Christmas and a Happy New Year!
How far off is your threshold pace to your “steady run” pace ? How long would you roughly run these for ?
Any threshold and steady run sessions you’d recommend?
I have only been running about 4 months, the book and plan I read described a steady pace to be about 30s slower per km than the working pace.
Made a lot of sense to me, keep the heart rate and intensity up on the rest rather than slow to a walk or jog.
Struggle with the run easy advice , I don't feel like I exercised or pushed myself, at least with an intermediate effort I can still recover but also feel good.
Anyway, enjoying the content and learning a lot 👍
Yes and try to focus on feeling, you’ll learn a lot more keeping an eye of how under control you’re etc.. vs pace, or even hr would be better
Everything about this said: authentic. I believe you man; will keep watching.
Brilliant! 100% agree about feeling better on "steady" runs than the easy/slow jogs. Ironically, go too slow and everything feels a bit forced and there is no flow. I actually seem to have muscle soreness (DOMS) after the slow runs. Ha, maybe being 61 plays a part - I ain't got time for too many slow jogs! 🤣🤣 Seriously though, there must be a skill set needed for the recovery runs that I am missing, maybe you can do a video on how to do a successful easy/slow/recovery run!
like other paces, it takes practice. i started maffetone method april 2022 and i had doms after every run the first few runs. i also felt more tired running same distance and as you said, feels forced and no flow. now still doesn't feel steady but i could get into the flow while running at same low heart rate
Yeah agree. I'm 62 and during slower runs I get intermittent discomfort coming and going, but feel really good running at what I call a decent clip, which I guess is a steady run. Suppose it's all about ground contact time.
@@61js yes that's it! I can do slower runs successfully on trails, canal towpath, beach etc. And get in the zone easily. But, on the road it always feels better to go along at 'a decent clip' as you so nicely put it! 😀😀
@@61js I use a wierd technique to achive short ground contact time when jogging, and that is to change the normal balancing counteraction between arms and legs into a jogging style that keeps the upper body's counteraction with the lower body only with the shoulders. And that is by keeping normal rotation in the spine. The arm action on the other hand starts moving with the leg on same side.
The arms should also be kept really bent. The effect is a short fast step with short ground contact.
@@61js same feeling here. Getting the idea now to mix it up. Tried 80/20 running but it feels wrong.
Thanks. I think this is my favourite video yet. I like that this isn’t just sunshine and rainbows and shortcuts, but focuses on effort and consistency! Motivating
This is brilliant and we as runners, all know this is true. Reading ton's of stuff online+video's of 'gurus' saying you must run easy and then you have your hard days, avoid grey days b/c you aren't achieving anything in those. This video shows that's b.s. and often i find myself trying to run easy and it takes MORE effort to do that then if i would've just ran steady!
Very well said. Grey zone is a good zone. It’s a transition zone and it’s way better than jog and think oh i’ll run faster
We love your content and your enthusiasm Stephen! Thank you for being so genuine and helping the entire running community! We appreciate you 🙏🏽
Best running channel on RUclips. Great tips!
I run to my MAF heart rate when I'm out of shape it feels really slow/easy and when I'm fitter it feels much more steady/concentrated. The effort hasn't changed same HR (physiologically) but the perceived effort has
Great timing, you’re back, missed your videos, 48 hours before I’m back at work, now working out a steady run into todays planned run
Hopefully you won’t be a stranger, I need some lionscull pick me ups 🙂
Hello steve 👍🏻❤️ i came back again second time and keep understanding more and more. Nailed it 😀
Thanks for being so awesome amd your inspiration ❤️
You are real! I'm a very fast master runner and the gains from training steady are substantial and I laugh silently when group logic emphasizes how most train too hard on easy days. They never ask themselves why all the fast runners run harder on easy days. Train hard to be fast and train easy to run slow and reduce injuries. Nothing wrong with both alternatives.
Thank you for the video, but i was distracted by the beautiful environment!
insane value. My favourite video of Stephen. Just this week I found myself in the state of having a chunk of easy jogging miles spiced with threshold sessions. I felt like running form was broken becaus of a lot of easy running and then it was hard to switch the gears to threshold running both because of pace and running form. So happy I found this video!
Yeah I hate the term junk miles, these runs are really important. People give the impression that these "junk miles" don't provide any benefit but human physiology doesn't work like that. Sure these shouldn't be the bulk of your miles but they absolutely need to be in there. You need to teach your body to put in sustained hard effort over long distances.
That’s not a marathon rig. My guys jacked 👏
Really enjoyed this one, I'd say it's the best one yet! For us slower folk, would you suggest doing steady runs a bit faster than 20% slower than MP? 10-15%? For example, my MP is currently 6:40/mi, so that would put me at 8:00/mi for steady. Most of my easy runs are done in the 8:00-8:40/mi range (HR firmly in Z2 for those runs). I've been doing mid-long runs at 7:20/mi or so and treating them as steady. Would you say I'm doing my steady runs too fast? Easy runs too fast?
Slow folk at 6.40!!! I wish my mp was that ! Hahaha
I have the same question, but for a bit slower pace😅
Excellent question and I’m wondering the exact same
@@AugherAndy wish my 10k was that fast 😂
Thank you for your informative videos. Good luck with the road to 2024! Your videos are fantastic. The way you explain them is insightful!
From a slower runner: Marathon pace 7:40/mi. 20% slower is 9:13. Most of my easy runs are in the 8:55-9:10 range based on HR range whether Daniels or Pfitzinger or whoever. So at least for me, my “easy” run range is faster than this proposed steady pace of 20% slower than marathon pace. I negative split my marathon and ran the second half at 7:29/mi but even that corresponds to a 9:00/mi steady pace, which is my easy pace. I am curious if you could share your typical heart rate during these runs - and % HRR and/or % MHR.
I loved this! And man it made so much sense to me.
Great info bro, I knew i saw some beach breaks. Im surfer 🇵🇷🙏🏻 thanx 😉💪🏻
Thanks for this informative video
Another bang vid! Mate.
Good advice, a lot of people have misinterpreted the lydiard principles and the long slow run, in actual fact his athletes were running those runs at what you call here steady pace, not easy not hard.
Belfast's lukin well
Ama fire out a sub 3 marathon in Copenhagen this year I've been training real hard g'lad Stevie
Fast course I believe
Love your videos man, miss the days where you're not putting out a video. But I was surprised, I've been seeing so much of this 80/20 training style where you need to "run slow to run faster" from other fairly reputable channels. So it's strange to hear that non-fast days should still be fairly steasy, when I've been hearing that most of your training mileage should be slower for that aerobic base.
No sorry ,that's pointless I'll stick to polarised training thanks ,you're obviously genetically gifted if you like running steady good for you but I don't see any benefit in it ,I know how to run hard by doing intervals and tempo runs
Yeah exactly. This dude has no real science behind his BROscience lol. Slow running or jogging or whatever you wanna call it builds the aerobic base and physiology to be faster and go further when it's time to put yourself to to the test. Anyone can run hard but if you wanna hold faster paces for a longer time and distance. You need the aerobic base to do so. Anyone can go do most training run time and distance at their medium hard effort. But they'll crash and feel worse over the run instead of picking up the pace. They won't spend enough time properly building their aerobic base. And they're recovery will be sh1t. Distance running is from one mile and up is more than 85 percent aerobic system work. Steady running is good for form , efficiency and pushing your body to be used discomfort and training to hold faster paces . But it's NOT a replacement for the slow aerobic system work. It takes discipline to stay in the slow aerobic. Anyone can " just push it bro" .
No kidding, everything about this is exercise physiology that has been disproven in the past 20-30 years. There are much more effective and safe ways to improve your speed. Steady state, gray zone isn't one of them.
Keep doing what you’re doing, and I don’t need book science I’ve looked and trained with the athletes winning medals at the Olympic Games. “But each to their own” - if you’re attempting to talk about shifting the lactate curve forward (in your above text) steady running plays a major role, or the curve won’t shift to the right. Steady running builds a foundation of strength around aerobic threshold and undoubtedly builds aerobic base. Maybe you just like running easy and so this is clashing with your views.
Great video! Seems like the trend is to run too easy these days for endurance. Easy days are important but you need to push it more on other days too. I'm going to start doing a gradual steady run also, thanks for the reminder
I used this steady run technique years ago to go from running 6:30 pace to eventually 5:30 pace. I experienced everything that Stephen talked about. Oh yeah, you should do this by yourself so you don’t go too slow or too fast
I don't know what my marathon(in this case half) pace is, can I aim for a specific heart rate or PRE, or is there a calculator or some sort of test other than running an actual race you'd recommend. Thank you for the very informative video
I think I'm.at the stage where my average marathon pace (Inc the slowing) is 6m18 so 720 per m
Is would be steady.
I think I can run 720s and it feel easy.im have to move all my things to the right for sure.
These vids are great no messing editing approach works well
I'm targeting a sub 3 marathon, so 4.15/km. Plus 20% is 5.04/km, which is my easy. My steady runs are at my marathon pace or even below. Should I be training slower? How should I train so I can sustain my marathon pace or better for the full marathon?
Looking at some other information, steady pace is mentioned as about 10% slower than marathon pace.
I do steady runs about 25 seconds slower than marathon pace, which is around 10% and they feel like Stephen describes them.
I was wondering the same thing! As a 2:50ish marathoner, 20% slower is about 7:45 per mile, which is where I run my easy runs. Does this mean that I'm already doing a whole bunch of steady runs and I need to really slow down my easy runs?
Few workouts: Do steady 25km at 4:30 - 4:40/km to replace your long run. Run long intervals like 6km @ 4:15 + 4km @ 4:10 + 2km @4:00. Run longer 10-15km threshold at 4:15 pace. And usual easy runs 3-4 times a week + two quality sessions per week. Your easy run pace can be a bit slower sometimes to let body getting ready for more important workouts
I’d aim to start about 5.00 per km, and then build to 4.30-40 per km, I don’t think the maths works very well as we get higher numbers. Perhaps 10-15% and so that’s, 4.30-40 I’m sure.. but it’s a spectrum and so if you run 4.50 for a few kms, 4.45 etc.. you’ll be building good strength. Just don’t dip inside 4.30 as remember even during training 4.20-25 might be marathon effort as you’ll be tired and it’s not race day yet.
Dear Stephen, thanks for your videos. I look forward to each new one. I usually do 10km races, what would you say the steady state is in percentage of the 5km or 10km pace? Thanks again and good luck in your training.
I have no idea why I’m watching this I only have one gear at the moment 😂😂 great video though going to go see if I can find another gear over the next few weeks
Haha same, but my fitness is building back
Thanks for another great video! Do you recommend more steady days as you get closer to a race?
I usually keep the routine similar, and honestly if you back off too much prior to a race I think you get soft, physically and mentally.
Great advice always. I'm 63 and aiming for a sub 3:20 marathon in May. Is it ok to do a track workout in the morning and do a steady 5-6M in the evening? Wondering if at my age does this negatively affect me or would I get some positive training affect. I put in 50M a week average. Thanks
I’d say easy that evening, and steady could follow a day or day later. Easy pm after session, easy the follow am, and then steady could be an option.
Stephen is running wisdom. 🔥💪🏾 Vamos Stephen keep showing us.
Your marathon pace is faster than my 100m pace 😅
Love your videos, absolute legend - but on this one: what about all the work Stephen Seiler has done around the benefits of polarised training? Intuitively, I’m with you on this - definitely think all my easy running is not making me faster, but all the evidence does seem to suggest 80/20 works. Gah, I’m so confused now 🤦🏻♂️
It’s a process of “sponge” if your sponge is full of water, then you need to drain the sponge “recovery running”. However if you develop an ability to handle more training (at a higher intensity) ie increase the size of your sponge, then adding some steady is beneficial. But if the body is tired and you need recovery, then you recover. Build your sponge, and don’t rush.
I'm so sick of the different information in the running community. One day its terrible to run in zone 3, and it mostly has to be easy running, and the next it's videos like this that say the secret to running faster times is not running so much easy but "steady" aka zone 3.
51 year old novice runner here Stephen. Do you not agree with 80/20 rule? 80% runs in zone 2 or MAF?
80/20 rule is generally correct meaning easy/hard but not a strict guideline. top runners don't usually train just by heart rate and MAF is not very effective to be honest. I would reccommend keeping the majority of your runs easy except for 1 or maybe 2 workouts per week.
20% slower than marathon pace is zone 2 innit
I think all athletes should be trying to extend how much volume per week they can do that counts, without getting injured. It’s that simple. Recovery running helps recovery, and as a beginner it helps the cardiovascular system, and low end endurance, but running slow helps you be good at running slow. To answer 80/20 I believe Kipchoge is about 65k per week above low end of marathon effort up to V02, and so he runs about 180km, and I guess that’s 30%. I think the Norwegian brothers are 25-30 per week above low end threshold, and so again, 25-30%, but it takes patience and discipline. Control the ego. I’ll have to do a video on this 80/20
@@stephenscullion262 looking forward to seeing your thoughts on this one. Thanks for get reply.
Hey Stephen Great Tips man! Thank you. I’m curious about which wireless headphones you used for your running vlog? I teach yoga on Zoom, and the airpods are a bit spotty. Your earbuds sounded great while running 👍🏽🙏🏽
Subscribed
I think this was the hype up chat my running needed right now.
Thank you so much for all of the content that you post! It has significantly helped my running training for Army SF. I had a question about diet that the community seems to be split on and I wanted your opinion. Is Keto an acceptable diet for running, especially for distance? I have read some that say the low carb and high fat is good for distance running due to the caloric density of fats vs Carbs, while some others say carbs are absolutely necessary. What are your thoughts on the matter?
Thanks man.. I'm in Australia.. I'm 46 and really starting to get myself in gear. No coach and I'm looking at running a 2hr 30-40 Marathon next month. If I can ( sorry, when I do ) , I'll be trying for a sub 2hr 30 Marathon in October. if so, then that'll be it for me and marathons. Great video and I can relate to a lot you've said..
Nice seriously go check out the marathon plan on my site, or Masterclass, even as a guide would be useful.
How did your marathon go?
I got Munich in October but at the moment injured, will be happy to make the start line but target will be circa 4hrs.
@bennywallis1527, how did you do?
so mean I make medicine sick haha quality vid
Brilliant 👌 actually crosses over multiple sports with this advice 👏
Loved the tips for steady running.
Great video, so steady runs would be considered staying in your personal zone 3?
Dude it's so awesome to hear someone say that run easy to run fast is BS, and then hear it from a pro at that! Like I like an easy run but you said what I hate about it my efficiency at that point is none existent because it's just too slow at that point. I used to wonder why I could run 80-90% of my 10mile race pace and feel great after a run and feel just not so well after long easy runs. Again thank you for this video and addressing all this influencer BS that is being put out on how to run especially those of us who truly are wanting to make improvements in endurance and speed.
20% higher than my marathon pace IS my easy pace… because I am pretty slow: so what exactly is steady? Makes no sense to me.
Yeah sorry I messed that up, but I’d imagine as you go through the gears etc.. ie for me 300 secs to 360, is 5.00 per mile to 6.00, and so as you move further down the line, perhaps then it would change, and so more like 10-15% as you get closer to 7.30-8.00 pace etc.
Great video. Would you say "steady" is "moderate" ?
Now this is the youtube i need in my life
Thanks its very informative
Thanks for sharing. Very useful. I did what I thought was a ‘steady run’ last night & going all of what you said I think i nailed it…even my breathing sounded the same. The only thing that’s doesn’t work out for me is 20% less than MP. It was more like 20% less than HMP?? Maybe my paces are way off what I thought (although my last Marathon was 15 months ago).
Lots of runners back in the days did steady runs as recovery runs, etc
Yes it clears lactate better
Stephen, im training for an all out max effort 2 mile run. My pb is 13 mins. How long should my long run be each week to get the endurance up for the 2 mile max effort??thanks
Very inspiring mate. Love it! Kudos from Norway.
This is a great video! I love the tips and guidance and love the visual 😍🌴🌊 what a gorgeous place to run. Thank you for your videos!
Subsribed
Can you explain to us your silence training as core, strength legs knees and how you active the legs before runs 🙏🏼🙏🏼🙏🏼
Heard the N.I. accent & I’m intrigued. I’m doing the Belfast marathon 20 years after the last time I did it & hoping to do it faster.
Running has been the absolute worst experience for me, see no results. No clue what to train. Use 18 different methods to come up with zones and not one of them match lol. Shits for the birds 🐦
why the american flag ? 🤣
Does that mean the dreaded grey zone has now been finally debunked...good.
It certainly worked for me, but can’t speak for everybody
Also watched females during my college career run hard : steady everyday and they were all world junior, European junior medalists etc.. there ratio would be 60% of the week above lower end threshold, and I guess females can handle harder training than men.
Found a Good take away. Easy follows hard, Steady follows Easy! STOKED to try this out!
Another issue with slow running is that sometimes as your biomechanics change you put stress on muscles you might not be used to use on other paces and that can also lead to injuries.
Just because you can run fast doesn't mean that you know how to run slow.
By far the most real video i've seen.. cut the bull shit straight to the facts kind of guy! Awesome work bro!
Thank you very very much! You saved me from many bad, sadly common, advices!
Brilliant video...Great advice.
I dont think you need to build mental strength, you have it in buckets...
So #sick Stephen. I listened n it was the mind frame in the talking that I understood best. Great advice too. GL
I thought that looked like Hawaii but wasn't sure until the end. Nice spot. Nice tips.
Great video and some great tips. Thank you.
Arthur Lydriard would use steady runs twice a week in aerobic build ups
Hey Stephen! Great video. Loving this series….Have you done a nutrition video yet, what you generally eat in a day/week?
Hi mate what did you film this with? Thanks in advance
Awesome video! Always looking forward to your videos, keep posting videos, they help a lot!
Hi Stephen, my threshold is showing at 6:23-6:41/mile (39:40-41:32). I had never run a marathon. I reached a PR with a sub 40 (39'58 pace for 10k race). What should my pace be for steady run ? Many thanks.
go for about 5:00 min/km and you should end in Heartratezone 3. You can test your feel also by trying to speak. As you saw in the video he actually could speak but had to pause in between the sentences. Thats how steady runs should feel
@@Br4tWur5t91 Thanks a lot.
Nice run around North Shore! Thanks for the tips 🤙
Thanks Stephen, great vid! Have Paris in 10 weeks, videos helping to get up and train
Solid advice brother, thanks, glad I found this channel!
Liked it before I watched it because I know it’s gonna be good, thanks 👍
Great advice. Practical tips from someone who knows
This is finally some really good content, thank you!
Thank You Stephen!
Impressive…
Great advice thank you, a massive help to me for my marathon training 🙂🏃🙂
Awesome video, Great training advice!!!
So much good information! Thanks. 😁
Cracking advice as always! Learnt a lot today! Many thanks for sharing
‘Anybody can jog, not everybody runs’
Have you tried training with easy runs?