Most Runners Should Do This... BUT WON'T
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- Опубликовано: 2 окт 2024
- This simple running training method is probably the most underrated running training principle. Running for time versus distance is an under used way of building your running endurance to run faster for longer. Running for time instead of distance is a powerful mental and physical tip to help you become a better runner, and run faster for longer.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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And then there is functional running (like commuting) where the primary point is to actually get somewhere and then back again when your business is done. You can still set your watch to show time and heart rate - you know when you’ve reached your destination. Using a run to get somewhere is fun and worth a try!
A large portion of my running is comute. Just works out well for me.
I'd love to be able to do this, but a few issues
1) You have to carry stuff, often more than is practical for running
2) You will often need to shower when you arrive at your destination, which means you will need more stuff which makes point (1) even more of an issue.
This is how sprinting(HIIT) works for me. Hard to motivate myself to sprint for no reason. But if I have something to run towards or away from then I’m motivated all day. Example: I can sprint to improve a time goal(with someone clocking me) or I can run away from something like running with a football from a defender. Or even an all out foot race. *And I’m actually a natural sprinter.
This video is so under rated, fantastic advice here.
I find uphill running very helpful in improving every aspects in running…
Absolutely! Are you training for anything specific right now?
@@JamesDunne its just for fun.. i love running uphill everyday and a long 30km uphill downhill run 700m to 1000m elevation on Sundays. I have not join any competition here in our place though my friends kept telling me to join.. Running is my hobby its my way to life, my way of life, no pressure pure fun and excitement.
@@master214able I want to be like you.. I'm doing it mainly because I'm tired of being out of breath so fast. I hate it and thats why I'm doing it, so that it becomes simple and can like it more. My passion are calisthenics.
@@SamuelGfeller just keep lovin what you do and always have fun…
I agree with you man. I'm sticking uphill training only. Been running a 2km uphill with an elevation of 1630 for the the past 2 months. I won't lie, it's uncomfortable every time. But I'll have to endure. I'm training for my 2nd Comrade Marathon.
This is one of those principles laid out in gory detail in 80/20 Running and 80/20 Triathlon books by David Warden and Max Fitzgerald. I’m so happy to see the concept getting exposed on this excellent channel. I’ve been using this for about 6 months now and have seen a great deal of improvement in all of my activities. I’m still pretty slow but I can now run farther and faster with a much slower heart rate than before.
Sounds like great progress to me! Keep at it. Glad you enjoyed the video!
I haven't done any running for 7 weeks. Swamped with project work (I know lame excuse). I will start again this weekend and what always works after a period of inactivity is Walk-Run-Walk (Galloway).
I run till I reach 160-165 heartbeat and then walk till I get to 140 and start running again. This always works, after a couple of sessions I am back in form.
YES YES YES… I *do* run back and forth like a lunatic!! :-)
Thanks for this video!!! I’ve been thinking about time v distance on and off for months and was going to ask you about it. This is something I’ll be incorporating into my race training today!
Iv always done this. The 30 or 40 or 50 min out and back is what I do.
Absolutely, I even ignore checkpoints that i used to use along the journey to guage distance.
Good stuff and really makes sense!
HR is a good proxy for power. Physics says that power integrated over session time is energy expended. Energy expended is the real measure of a session's value. So, Yes, HR integrated over the session time is a good proxy for the session's training value, and for psychological reasons noted, is probably better for scientific training...if you want to buy a gizmo. Otherwise, it's gonna be back to primitive ways: perceived level of effort and gradual increase of time or distance to make sure you overload but not too much. Even with the gizmo though, you've got to learn to listen to your body, to restrain yourself from over-training, and make sure you recover enough between sessions.
I am an old man. 62 year old and running 3 years.Followed your training advice of 2.5-3h, 1.5h, 1h and a 30 minute tempo session a week. Didn't care what pace I ran. 10 weeks and improved from 4:44 (2021) to 3:56 in two, two weeks, back to back Marathon race (2022). I only needed 10 weeks instead of 16 because I had trained for a half marathon race before.
I’m 62 and a triathlete. Who you calling old man! 😂 I can honestly say that these past few years have been my most enjoyable as an athlete with all of this great help like this channel here. Good luck out there young man!
Please don't call yourself old. Until you feel you are.
Wherr is this video which you are referring to
@@ankitaggarwal028 Can't find the video. There is so much on the channel.
Dang that's impressive! Thank u for sharing!
I quite like this idea….are there any specific training plans that are time based only that I could load into my COROS watch?
The Hot Chocolate 15K, Hal Higdon, and Jeff Galloway training plans incorporate time-based running and I love it! I still hit distance goals but it’s mentally not so taxing.
I agree with time running...except...you need to inject some speed, hills, or fartlek into the run. Running the same easy speed is boring. If I run two hours or more I always add some challenging running to spice things up. If you're just beginning to run or coming back to running keep the speed to just one or two short sprints. Enjoy!!
Love your work.
With the distance or time thing I'd say that many people have a nice loop that they use as their regular training run and often do the same distance time after time. Very busy people might just have a fixed amount of time for a run and always just do an hour or whatever time is available.
Thanks
I have the same loop every day
I’ve been running purely to time for the last 3 years eg 45,60,75,90,120,150 or 180.
A time-based out and back is easier to do if your out and your back have roughly equal elevation. This is emphatically not the case where I live, so it gets pretty hard to gauge where to turn back. I'm sticking to distance, thanks! 😂
@Oscah My out is downhill and my back is uphill, so the opposite applies to me!
I dont run much but I HIKE 18-20 hrs a week which is also 60 miles with hills. 1000 ft of elevation gain in 5 miles. (half of a 10 mile out and back) As I lose weight it's getting easier and easier. When I lose 10 more pounds I will start run/walking and when I lose 15 more pounds I will do mostly running if I can stay in the zone. It's a lot of hills so I go above the zone a lot but try to keep the average low. This is the best way to avoid overuse injuries.
Thanks James, I normally follow my nose and more looking at pace depending on the type of run and how I’m feeling. what’s your thoughts on strava’s relative effort score? Is this a good indicator? I’ve found I’ll get a high score (Nicely done. This was a stronger effort than usual) but my Garmin says unproductive. Which one do we believe? I’ve also ran with discomfort / sluggishness with a slower pace thinking it’s been a waste of time but the relative effort score says different. Many thanks and keep up the great work
This is kind of what I'm doing while coming back. Running for a minute at a pace that I think I could hold up for a mile. 2 minutes at my 2 mile pace. A little over 3 minutes at my 5k pace, slowly adding running time every week and backing off every 2nd, 3rd or 4th week. Keith Ball running.
I actually do both but don't see any difference. Running for distance im still aiming for a certain time within that distance. And running for time I'd try run a certain distance within that time. Swings and round abouts.
0:45 Guilty of that for sure! 😄😂🙋🏼♂
Funnily enough, I started focusing on time rather than distance since I started to follow the Manchester Marathon training plan provided by Adidas.
I remember following a time program a couple of years ago and I have improved my half PR drastically. Then, I don't know why, I went back into training for distance
Was getting kinda burned out from just a certain distance & DEFINITELY had a negative impact…. Than I started sprint training (HIIT) in my backyard on the side of the house 🔁 started keeping a journal 📓
Back and forth done TWICE for a lap & a set or 4 . @ first I was timing in at a Avg of 00:30.00 close to a month later down to about a Avg 00:22-24.00 ! I try to compare my time to previous days or weeks , Great kick ass Tunes Definitely Help 💪🎸 best of Luck !
Thanks James!! Appreciate you sharing your training and tips! Q: Does this also apply to Zone 2 Training in your view? All the best!
I haven't been guilty of running up and down the street for distance, but I have done for time, so that part made me laugh :)
I’ve been guilty of this overreaching in the past but since I changed the privacy settings on my garmin & Strava so that I no longer share my data I’m less inclined to feel that internal pressure because I don’t worry about what people will see
Love this to stay injury free . I really enjoy to run every day . For me it's a lifestyle I love
That’s why a lot of start to run programs work with time blocks. Minutes running and minutes walking.
Some videos from Kyiv and Kharkiv. Cities that hitted by russian rockets every day
I have been always running on time actually
Or on reaching a location
No idea about distance
We’ll time and pace usually equate to distance. Also most people run from say their home and need a out and back or other course to run.
So don't go for distance anymore just time? I love this concept but I just want to see if I'm getting it right.
Time is good. If you get tired, you can walk for a while.
Using time is pretty standard for us cyclists where terrain can impact distance too much.
>10 hrs/wk means you're taking it 'seriously'
>20hrs/wk is 'pro' level
>30hrs/wk is for the mutant level
Would definitely try it.
This idea was also germinating in my mind but now after your video it has crystallized.
Thanks for the video.
Loved it. 😍
Great to hear it! Let me know how you get on. Are you training for anything specific right now?
@@JamesDunne Nothing Specific. Just running 🏃♂️
Good idea - got this video from your email. I'm 77 and a run-walker or walker - I walk half-marathons and run-walk 5Ks but no races. I like this idea of time over distance or pace.
I'm doing a charity collection steak of 10k a day for prostate cancer research during November. Keeping my heart rate below 153bpm can be quite challenging, especially since my home town is quite hilly, but it helps me avoid compound fatigue and it makes me work for a longer period every day, rather than working harder. Am actually loving it this far.
Just got London marathon confirmation 😁on my very 1st ballot. I am a very slow runner. 7min/km half marathon is the only race I have ever done. I'm wondering if I should do 3 months maffetone method then 3 months training plan. I did maffetone for 2 months about 6 months ago and managed to jog/walk 24km in 4 hours as its based on keeping a low heart rate of 130 for my age of 50. I am hoping to get between a 4.5 to 5 hour marathon. Any thoughts on if because I'm slow I should just start a training plan right away and skip the maffetone or will the maffetone really help with the training.
When I started running at 56 I followed a distance based training plan (NRC) but I always did about 10% than it said just to have this cushion of being ahead. Since a while now I am doing heart rate training (goal 122) and I am surprised on how easy or hard it is at a given day. There are days where I can run pretty fast and days where I cannot keep it low but normally I know this 2 minutes in. That said I then love to run hard in a tempo, interval or fartlek run.
Why 2 hours of running ? get some time for working out
I'm pretty much always running 12 minutes.. am pleased with myself if I manage 2 times a week (but it's just a small part of all workout routines)
I'll try this one out. As a beginner in running, it will be easier to see if I am getting some improvement. 30 mins out and 30 mins back while trying to maintain my zone 2 heart rate. I wonder how much time it will take to increase my distance travelled in that one hour of running. It's kind of exciting actually. Thank you for this tip.
Running time detaches you from a specific track. In some places it is hard to have access to many tracks and that's disrncouraging. Time helps to run any place and redesign your track according different training goals.
Love it! Thanks for the email with link to this!
James, I’m a 29 year old woman, ran half marathon in April, found summer in UK really hard to run in (only started October last year), and I’ve suddenly lost all motivation to run. Gone from running 4/5 times a week to 2 times for 20mins, is this normal? Have other runners experienced this? What brought back the love for running? I find I just hit the gym and do weights / spinning. Used to absolutely LOVE waking up around 6am to run was the best thing, now I can’t even wake up for 6am aha (hoping the clock changes end of October will help)
You might just be a seasonal runner. I skipped the brutal winters here in New England, and excitedly picked up running every spring, for decades. Unfortunately that meant starting over every year, no matter how fit I was from other activities. I really want to progress, so I now have a treadmill, and will try to keep running through winter. Maybe that would work for you in the summer?
@@Kelly_Ben have been running on treadmill at gym hating it and not managing more than 25mins, spin an hour a day. Clocks went back in uk weekend just gone and suddenly I’m up out running at 6am again! I’ll remember this for next year October was the WORST month. Thank you I’ll read up on seasonal runner !!
@@Francisgamesupply honestly I HATED the "dreadmill" at the gym. We invested in one for home that has IFit, a very cool app that has videos where you follow along with trainers through beautiful or historic places, while the trainer motivates and/or educates, and the treadmill automatically adjusts speed and incline to match the video. I happily run 45-60 minutes now, where 25 used to be a struggle. The monthly payment is so worth it. But as long as you're staying fit through the winter somehow, and ease back into running in your "on" season, there's no reason you can't be a seasonal runner. And yes, you're still a runner. 😆
@@Kelly_Ben yes luckily I only missed 3 weeks of running. I’ll remember next year that October just sucks and not to worry too much I’m back out every morning again now it’s lighter and yes treadmills at my gym are the same! Luckily I can go back to running in the morning gym in the afternoon as I was really worried I’ll miss out on all the hard work I’ve put in. Maybe I had a lazy 3 weeks !! Lol
@@Francisgamesupply Some elites swear by a short break to rest their bodies. 3 weeks sounds like a lovely rest. Best wishes to you!
I've always counted time. Never trained for distance. Never thought it was the obious choice either.
Great video and absolutely right. I’ve been running to time & effort (HR) for the last 12 months and found it far better and very liberating too!
I’ve heard this a few times recently. I’m started to get into this mindset. Did you get the London place? I’m in for my first ever marathon 😱
Injury is preventing me from running at the moment but this video I received through email has reminded me to train by time in the future, not distance 😊
Blimey, just noticed that (according to your run locations at least) that you're just up the road from me! Might bump into you on Marriott's Way! I'll be the ridiculously tall guy probably wearing a bright orange headband!
Haha, yep Marriott’s Way is a favourite! Be sure to say hi if we do cross paths 👋 I’ll be the 6’6” guy off in his own little world mentally 😂
Not me. Got no time to worry about rounding up my distance.
NGL I was literally feedings my Hamster while this video played can I get a TLDR? Sorry to be a dick
80/20 takes patience
Very good! James
24:58
Problem with long run time based is if you run 1 hour out and turn around it's going to take you longer than 1 hour to get back if your HR training purely it will start to rise and you have to slow down. Besides that I have no problem with time based. Though I noticed your max HR is 175 and you run your easy runs at 135. That's 77% max HR. Do you think that's a little high? I run easy under 70% and that's 45sec slower than my last marathon pace.
1st one here!!
Nicely done!
2nd as I've just been out for a run.
@@Stripeyperch I just did a PFT this morning 💪