Tip #8: Chunking! - When things seem daunting, just focus on the immediate chunk: "gotta get *this* rep done", "Lets get to the next water tap", "Just one more race this season"..... whatever makes sense for the goal you're aiming for.
I joined a running club very recently and deliberately put myself in a group that I knew was at a pace well below what I normally run as I find it really hard to hold myself back on my solo runs. I felt fantastic afterwards and really felt like it was aerobically beneficial. Still don't know why I can't just stick to my plan of going easy as I have heard this 80/20 rule so many times. I guess it's like, "Right, you got yourself out the door, let's get the most of this" but actually end up not really getting the most as the plan was to buildi aerobic base. (hope that makes sense). Anyway, another great vid. Thank you
Threshold runs do actually build the aerobic base more than slow runs do though. The 80/20 thing is just about injury avoidance whilst getting in as much volume as possible.
I did my first marathon this year and I totally felt your pain in your face when you were struggling. I faced this too. My worst part was not being able to run more than 10 paces because of the overwhelming pain at one point. It was either do a run/walk option or not finish at all and I wasn’t going to do that. I had three goals for my marathon, and the first one was to cross the line ✅ secondly was to run it all - that didn’t happen and lastly was to do a sub 5hour. Well I missed out in that by only 5 minutes 😢 I always said I was only ever going to attempt this once….but who knows what is in the cards in the future 🏃♀️
My fav warmup and cooldown routine : Warm up leftover pizza from last night and cooldown with a pint of coke :) jk but thanks for reminding me of what i need to actually do!
Essential kit for the wintertime (for most people anyways): A headtorch/lights!! You want to know where you‘re putting your feet to prevent nasty falls and twisted ankles and be seen by cars/bikes crossing your path. Especially as a cyclist I can’t stress enough that, on an unlit path, you‘re basically invisible without lights/reflectives. I‘ve been very much spooked by people suddenly appearing in my light-cone
Tip 7, is on point. When I start feeling tired I just visualize that I’m still running normally and about to cross the finish line. This really does help me feel like I can keep going.
Tip for static stretching is the youtube channel: Run better with ash. I hated stretching before, because it hurt, but his vids are super calming and I feel refreshed the entire day. This sounds like an advert but I just really like his kind of stretching.
I struggle with a lot of these things as well! I currently run 3x a week on the road and 3x a week on the treadmill with one active recovery day. I'm beginning to think that maybe this is a bit too much and should probably add another active recovery day to my weekly routine. Thoughts?
Not all of us are young enough to still have a menstrual cycle - for example, I'm a 76 year old female runner. Some tips for older runners would be much appreciated. In fact how about a whole video on that? ... after all, bar accident or disease, everyone will grow old. And a video treating us older people as normal, not as some oddity because we're still running, would be good. More and more people over 50 are taking up running, and medical opinion is in favour of that (unlike years gone by when it was thought it was bad for you to keep running into your twilight years) so we're not the minority we once were.
I see a lot of older people running and I go to spin classes where the average age is higher than most may expect. I actually think older people embrace cardio in a way that younger people don't seem to, on average. That could just be my perception though!
Do you got a list of running gear you can actually recommend? I often get lost with all the options they are out there and would love some suggestions from your side :)
The bit that people skip over with 80/20 is that you might decrease the intensity of your runs, but you need to really increase your mileage. It's not really an 'easy' option
Not sure you need to increase your mileage, by running slower doing the same milage you increase the time you're running which improves your endurance, everything else then follows.
The level is different for everyone. As you become fitter the bar will get higher, it sounds as though you are not racing hard enough. When I was a teenager 7 min mile pace was a warm up. If as you say, you can talk at this pace for 5k, then you are not trying. In your case you should be looking to race at about 5:30 min mile pace, you wont be talking then. However, this might not be possible if you haven't trained to do so, that is what the other 20% is for e.g. 3 x 800metres at sub 2:20 min pace for each 800, and so on. Without such training you will become one paced, which is okay if that makes you happy.
@@steveaye5427 I have actually never run a marathon only halfs and 10k races , but do every now and then do 100 and 200 mtrs but when I finish I feel I can do them again straight away , I'm only 15 months in to running again since school but am in a running club now for 6 months
@@QMTimeisnotreal I'm new to running again been back 15 months now , my times have dropped from a 25 min 5k to a 21 5k , I was actually a semi pro footballer in my younger years as an attacking full back , my friends think I'm naturally fit and a way above average runner but I think I'm an average runner tbh
make a video of yourself from time to time to see if your self-perception matches the video. It is not bad if your own running style does not correspond to that of Elite Runners, but you can still recognize some things. Overstride and the foot strike, for example.
Tip #8: Chunking! - When things seem daunting, just focus on the immediate chunk: "gotta get *this* rep done", "Lets get to the next water tap", "Just one more race this season"..... whatever makes sense for the goal you're aiming for.
I thought chunking was what you do after your run and a gallon of chocolate milk.
I joined a running club very recently and deliberately put myself in a group that I knew was at a pace well below what I normally run as I find it really hard to hold myself back on my solo runs. I felt fantastic afterwards and really felt like it was aerobically beneficial. Still don't know why I can't just stick to my plan of going easy as I have heard this 80/20 rule so many times. I guess it's like, "Right, you got yourself out the door, let's get the most of this" but actually end up not really getting the most as the plan was to buildi aerobic base. (hope that makes sense). Anyway, another great vid. Thank you
Threshold runs do actually build the aerobic base more than slow runs do though. The 80/20 thing is just about injury avoidance whilst getting in as much volume as possible.
Maybe your volume is too low?
At high enough volume, 80/20 is simply the only way to not overtrain and get injured. And you want a lot of volume.
I did my first marathon this year and I totally felt your pain in your face when you were struggling. I faced this too. My worst part was not being able to run more than 10 paces because of the overwhelming pain at one point. It was either do a run/walk option or not finish at all and I wasn’t going to do that. I had three goals for my marathon, and the first one was to cross the line ✅ secondly was to run it all - that didn’t happen and lastly was to do a sub 5hour. Well I missed out in that by only 5 minutes 😢 I always said I was only ever going to attempt this once….but who knows what is in the cards in the future 🏃♀️
Thanks Guys! 😊
My fav warmup and cooldown routine : Warm up leftover pizza from last night and cooldown with a pint of coke :) jk but thanks for reminding me of what i need to actually do!
hard to argue with that combo though lol
Pint of beer you mean!
😂
Here in Durban it's sub-tropical so it's 2 pints of beer!!!
Essential kit for the wintertime (for most people anyways): A headtorch/lights!! You want to know where you‘re putting your feet to prevent nasty falls and twisted ankles and be seen by cars/bikes crossing your path.
Especially as a cyclist I can’t stress enough that, on an unlit path, you‘re basically invisible without lights/reflectives. I‘ve been very much spooked by people suddenly appearing in my light-cone
Tip 7, is on point. When I start feeling tired I just visualize that I’m still running normally and about to cross the finish line. This really does help me feel like I can keep going.
Tip for static stretching is the youtube channel: Run better with ash. I hated stretching before, because it hurt, but his vids are super calming and I feel refreshed the entire day. This sounds like an advert but I just really like his kind of stretching.
Have never heard of this channel but your ad works. I will sure check it out tomorrow in the morning, thanks!
I subscribe to the 80/20 method....i just skip the 80 part. Love your videos guys
Visualization!! that is excellent tip!
05:35, Strength Training is the base for every sport
Another fab video guys 👏 recently joined your Strava club and followed on TikTok, great content 👍 ❤
Thank you for your guidence
I visualise my route that way it never seems so far or daunting.
having the right tech and the right data - decent heart rate monitor, and health database platform helps me see my progress over time
Great tips always, thanks coach 👍🏻👍🏻
I struggle with a lot of these things as well! I currently run 3x a week on the road and 3x a week on the treadmill with one active recovery day. I'm beginning to think that maybe this is a bit too much and should probably add another active recovery day to my weekly routine. Thoughts?
Depends on what you are doing on your runs and your goals
5k training. Just trying to run as much as possible and I know that taking it easy is important for growth but it's something that I struggle with.
I have a rest day after any hard threshold run. Seems to work for me... so far.
Top tip is to watch the running channel!
Not all of us are young enough to still have a menstrual cycle - for example, I'm a 76 year old female runner. Some tips for older runners would be much appreciated. In fact how about a whole video on that? ... after all, bar accident or disease, everyone will grow old. And a video treating us older people as normal, not as some oddity because we're still running, would be good. More and more people over 50 are taking up running, and medical opinion is in favour of that (unlike years gone by when it was thought it was bad for you to keep running into your twilight years) so we're not the minority we once were.
I see a lot of older people running and I go to spin classes where the average age is higher than most may expect. I actually think older people embrace cardio in a way that younger people don't seem to, on average. That could just be my perception though!
I love this
Last one wasn't a surprise but it's indeed very powerful :)
I've always done a bit of visualisation, but I'm not sure fantasising winning the London marathon is quite what you mean!😂
Do you got a list of running gear you can actually recommend?
I often get lost with all the options they are out there and would love some suggestions from your side :)
Nasal hair trimming helps deep breathing better through the nose. Gave me loads more power.
The bit that people skip over with 80/20 is that you might decrease the intensity of your runs, but you need to really increase your mileage. It's not really an 'easy' option
Not sure you need to increase your mileage, by running slower doing the same milage you increase the time you're running which improves your endurance, everything else then follows.
What if you don't have a talking pace, as I can run a 21min 5k and still talk ?? So how do I find out what it is ??
The level is different for everyone. As you become fitter the bar will get higher, it sounds as though you are not racing hard enough. When I was a teenager 7 min mile pace was a warm up. If as you say, you can talk at this pace for 5k, then you are not trying. In your case you should be looking to race at about 5:30 min mile pace, you wont be talking then. However, this might not be possible if you haven't trained to do so, that is what the other 20% is for e.g. 3 x 800metres at sub 2:20 min pace for each 800, and so on. Without such training you will become one paced, which is okay if that makes you happy.
@@steveaye5427 I have actually never run a marathon only halfs and 10k races , but do every now and then do 100 and 200 mtrs but when I finish I feel I can do them again straight away , I'm only 15 months in to running again since school but am in a running club now for 6 months
@@QMTimeisnotreal I'm new to running again been back 15 months now , my times have dropped from a 25 min 5k to a 21 5k , I was actually a semi pro footballer in my younger years as an attacking full back , my friends think I'm naturally fit and a way above average runner but I think I'm an average runner tbh
make a video of yourself from time to time to see if your self-perception matches the video.
It is not bad if your own running style does not correspond to that of Elite Runners, but you can still recognize some things.
Overstride and the foot strike, for example.
If you find motivation an issue. Get up and put your running clothes on first thing. That way it's one less hurdle, one less excuse to get out.
Or go to bed with them on 😂
Sometimes making yourself put your kit on is the hardest part of a session.
8 hours of sleep? That’s cute!
Andy has asked for that for Christmas as he’s got three kids 😂
80/20 has never worked for me. Feels like I’m training my body to run slow. Since changing it to a 50/50 I’ve improved far more
But what about me as a triathlete? I have 1 real Rest day, does running on ine day and cycling the next day count as resting?
Only need 1 tip: run more.
Then get injured
Bin there, done that and was out for 2 months because of injury.
Totally agree with the other comments. More but also smartly to avoid injury!
Run more is right up there with making sure to tie your shoes
@@mattwiperhow do you get good at running if you don’t run
Make sure you do a massive pooh before you start 👍 you're welcome 🤓
Cool down tip: 2 pints of lager and a packet of crisps.
the show...?
That's certainly a way to carb load
@@runningchannel No the original song by a band Spodgenessabounds...and the physical drink and carb snack.
Again.... fasted running is so underrated. But thats not a surprise in a sugar addicted world.
Which is gluteny not gluttony 😮
Burnout, amen!!
Get your feet fitted at a running store! Have the experts help you find the right shoe.
Additional tip, make sure you empty your bowels before heading out.
It is impossible to sleep more than eight hours.
Tip for diabetics: Ignore all tips for fueling by non diabetics.
Got any fuelling tips for diabetics?