What if the only thing holding you back from being able to go the distance you want is that your joints start to hurt? I just did my first 10 mile run the other day and I felt great aside from my knees which started hurting at around mile 7. The rest of me was totally fine and I felt like I could go forever if it wasn’t for my darn knees. (Granted this was on a treadmill and I’m used to trails now.)
@@CSWells-uq4jx keep the same maximum distance for a few long-runs (with shorter runs in between), until it disappears and then increase slowly.. that's how i felt initially on 10-mile-runs as well, and then it started to appear around mile 12, later around mile 14, then mile 16.. then i didn't run much for a few months, and then it was back around mile 10, now after a few long-run i feel this around mile 12 again, but repetition and slow increases (also in weekly total mileage) help... just ensure to not over-do it so you don't get injured..
I dont know if you ever take suggestions on topics but the idea of struggling with identifying as a "runner" I started seriously running about 3 years ago ... and now I see people starting out struggling with it too. Saying you run for fun or I am a runner is sometimes a hard "hobby" especially with some crowds. I think it could be worth an episode especially with new years resolutions to be more active in full swing. Mindset is key. Things like "I called myself a runner for the first time when ..."
@@CSWells-uq4jx i have the same problem with my hips, both of them. might be something about my running form. i can run 10k in 50-52 minutes easy, but when i pass 10k my hips start hurting and i want to stop, even tho my breathing is fine and my legs are willing to go on. i'll keep pushing 15km until it gets easier and then increase slowly, like cdh79 suggested
I took up running since 3 years ago and I’ve been hovering around 62-65 minutes for my 10ks. Found out about the MAF training and tried it for the past month and a half. I did a sub 56 minute last Sunday. 🙂
@@runningchannel ••• Thank you. Have a Merry Christmas, all of you. Though most everyone around the world are having a muted festive season, things will only get better next year. Hang in there!!!
I was getting cramps, muscle fatigue and injuries, so I just started with MAF training. Early indications are great and it’s actually an enjoyable way of running
I had five separate half marathon times of around 1:51. I the joined a athletic club with regular hill training and interval sessions I was near the back of the back at the track. But I kept going. My Pb times tumbled I now can do a half marathon some 18 minutes faster. I’m still at the back of the pack. But that because I got promoted to a faster group. So I would say join a club it’s a great way to meet like minded people and if you work hard you will improve I see it all the times with other members.it’s great to see.
WOW! That's fantastic progress, Den! We couldn't agree more - joining a running club is great in so many ways, especially for turning your training up a notch.
Another great video! After years of not getting faster at the 5k, I decided it was time to change the challenge. I went for distance instead. I allowed myself to slow down even more and went long. I ran my first ultra with no injuries this year, setting my (first) 50k pb. It can only get better from here. Running has become fun and exciting again, with new challenges to tackle and new PBs to set.
Really good tips ! I often step into the overtraining zone without even realizing. Having 4 weekly runs instead of 5 gave me more time to recover, so I can put more effort into tempo runs/intervals. My VO2max started rising and can't wait to see if that means a new 10k or half marathon PR.
@@runningchannel Yes, I'm preparing for a winter half marathon race this January in Belgrade, Serbia. It will be virtual this time, but I can still try to chase a PR with few friends.
And i thought i was the only one with the same pb for the last 3 (almost) years of running😀. Thank you for this superb video. You guys are always honest and to the point.👍
Establish a solid aerobic base first, Arthur Lydiard style. Don't do the same workout for more than 3 consecutive weeks. After 3 weeks it's helpful to change things up and provoke a little muscle confusion. Have a carrot to chase. I always remember this when it's tough getting out the door....There are plenty of things in my life I've done and wish I hadn't, but I've never returned from a run and regretted going out the door! Now that I have discovered your channel I look forward to Wednesdays and Saturdays like they are a holiday. Informative, inspirational and as always Anna looking cute as ever!
That's great advice, Matt - thank you and it makes us very happy that you look forward to Wednesday's and Saturday's! Thanks so much for your support :-)
Yes! I’m over living and dying by my time although my slowness still rankles, I’m happy just to run consistently, with variety, and slowly add mileage.
tuftful yeah if you haven’t reached your potential in your 20s or 30s you can keep improving during ages when people who were elite athletes then can only decline.
Finally getting an opportunity to catch up on my TRC videos. This was a great one! Trying not to be so hard on myself these days super busy retiring from and beginning another job. A lot of it certainly rings true for me.
Glad you enjoyed it Kevin! We all go through some tough phases where we feel like we should be getting quicker and usually there's a reason behind it. In my experience a bit of a break (and rest!) does the world of good :-)
I am guilty of most of the mistakes mentioned here and now understand why my 5K has plateaued recently. Do the same thing over and over again and expecting different results is totally counter productive. I will take your points on board. Well done Rick and Anna.
@@gary6514 just remember rest is just as important running. I am currently recovering from a calf injury probably because of that reason. My problem was I was improving so much so kept going.🙈
Thanks for this video really needed to hear what you said particularly point 7.... stresses on your body can affect your running.... just going through a blip at the moment but will soon be back at my 26 and half mins for my 5k 🙂
I’ve found that I have had a varied training regime but it was never to achieve certain races time or distances but it did over time massively improve my times. My first 10 mile race, was a trial run, that had about 1,100ft of elevation and I managed it in 1hr 28mins and I was no where near expecting that
good video, for me number 4 as i only run and do hikes and walks and a little bit of spin bike. i noticed on strava people in the running club will also do other activities aswel as running like bike, swim, crossfit, yoga etc..so they are quite fit from their weekly routine.
Thanks for the info, that' super useful. I think my reason is lack of variety. I usually change the time/length (leaving for example longer runs for the weekend) but i haven't done intervals in forever. Fun fact, i was thinking about that during my run earlier today :)
@@runningchannel i usually try to go three times a week at least every other day (with strenght in between). If the week goes as planned i will do intervals on Fridays and long run on sundays and the other day leave it for a trail run or a 8k easy run and try to keep the schedule going on :)
i think some runners get into the habbit off running the same route and same miles, called junk miles, fartlek and hill sessions are good, split miles are good to,
Have you tried our Resistance Bands video? ruclips.net/video/u1uZAzCvZbU/видео.html It's a really easy way to incorporate some strength training into your routine!
Thank you both, and good to see you hooking up with James Dunne, Kinetic Revolution. Reason why resonates, especially coming off the back of COVID, and building back up, especially aerobic fitness
Always much slower in summer 30+ deg Celsius @70+ % humidity is a killer. My ftp goes down by as much as 40s/km. Rainy days are less of an issue since they average out. If Im not busy i usually do run 5 days a week with 1 long run (18-30km) 2 easy shorter runs ~8-10k and something like a 70-90 min fartlek with warmup and cooldown and some other run 70-90minwithvsome shorter or longer intervals. Quite often i swap a short run for a 6-10k technical trail with 200-600m elevation (it’s kind of a orientation run so it’s mostly a slowish run. Last summer my ftp was 4:55/km right now I’m at 4:12 without much training ( 2 months on a busy business trip)
I find watching TRC motivating :) I have accomplished long distances, but my PB for 5 and 10 km haven´t changed much (since it is not the goal in my training sessions), but I feel that I am better fitness.. hope when the time come I will have better PBs
One thing I like to do is to get out of my comfort zone and focus on my weakness for many weeks. When race day gets closer, I go back to my comfort zone and double down on my strengths.
I did, on my running session that I bought this homeless man a Cup Noodle and two bottles of water. I didn't hear any responses, but at least I had given him hope.
In my case, i'm slowing down the slowing down. Pulled up a 5k race that I participated in for 12 years. As a 41 year old, ran the race in low 18's, by the time I ran it as 52 year old ran it in upper 20s. How do I slow down the slowing down: Modify my training plan to include time off before I need it. Run every other day instead of every day (If you do double workouts a day and run 100 + miles a week, you could probably cut back to 1 workout a day). Older runners may still have speed and endurance but it takes a longer time to recover. Not race as often (unless I run 5ks at half marathon pace and 10ks at marathon pace then run either a half marathon or marathon as my race). Eat healthy. I work at a place where I'm on my feet all day climbing up and down ladders and get a 20% discount for food by working there. Eating healthy will be more expensive then eating mc-less expensive foods, but eating too much mc-less expensive foods could lead to mc-heart attacks or mc-strokes even if you exercise regularly.
The point about where you run was interesting. I find that if the air is less polluted and there’s more of a breeze I run faster for longer which helps me to reduce the pain caused by my arthritis because my feet spend more time in the air than they do weight baring. I ride horses as part of strength and core exercises, but I will try lifting weights and doing more yoga where I’m using my body weight to support myself.
One other thing if your doing everything right and then you get to race day and things just don't work out: consider seeing a doctor and getting checked for an iron defiency. I went through half of my high school career stuck at the 20 minutes barrier (5k), unable to improve, and once I figured out I had anemia and got on iron supplements I quickly stopped down to 18:00. Iron defiency is tragellically underdiagnosed in runners, and it's impossible to improve if your body doesn't have what it needs to recover.
I was hitting 1 hr 53 for 12 miles comfortably,but due to calf strain been out a month and half (I have been cycling swimming)I will get it back won’t I ? I definitely will get it back over a seven year period ? 53 yrs
Awesome video again . My problem is hydration , i dont drink enough due to the fact i cant stop wanting to pee even after a glass of water , i do take gels but they are not as effective as water with electrolytes
For me changing footwear. When I do races I use lighter running shoes which weigh around 200g each or less. Always makes a massive boost for me as I train in shoes that are 250g to 300g. Also your running shoes may have burnt up their estimated mileage/designed benefit and you will need to change for a new pair
I have a couple of running buddy’s (virtual due to COVID) and we are in a battle to set the fastest time for the month for the 5k, 10k and half marathon. I’ve never won one of the months but I have got significantly faster over the last 6 months. Nice bit of friendly competition.
Hi guys, very good video!! Just one remark, i dont know whether it's my account but i had 6 ads looking at the video which made it pretty hard to follow
Thanks for watching Stefano. If you're watching through a free RUclips account then you will be shown ads, however if you subscribe to RUclips premium, then the ads will be removed. Hope this helps :-)
For this i am number 2. Primarily a cyclist i found my 5k 22 minutes, uphill 5k 22 minutes, 10k 44 minutes, always same speed regardless of distance or course. Started running again and looking to mix it up to change the speed.
I will try doing more cross training, I think my muscles are not strong enough. I recently came across a video about the Wim Hof’s method of breathing. I will try it out as well, and see if it helps improving my pace. I have a feeling that my cardio could use some improvement as well. Have you ever heard of Wim Hof’s breathing techniques and if so, have you ever tried it? Do you think it could help improving our running 🏃♀️ pace? I would love if you guys could do a video about this topic!
I just started running about 2 months ago and with the help of your channel, I've not only cut 5 minutes off my 5k, I've ran the double digits!! You guys are my biggest inspiration so thank you!!
@@runningchannel Hopefully a 25 minute 5k and some more races to open back up!! While I was on my run yesterday, I thought about a challenge for y'all that my friends and I did: Run a specified distance without ever running or walking. I ended up skipping and high-kneeing the entire way and it was quite a workout!!
Fast 5k book and training programme by Pete Magill working well for me :-) Love, love, LOVE your videos too! One question I have that I can't find an answer to ANYWHERE though...maybe you guys can help? When I run a fast, on-the-flat session, say a fast 5k at threshold/VO2 max, my heart rate never gets that high and the relative effort on Strava therefore is really low (like, a dog walk sort of low!) This is despite it FEELING like a real effort (I'm not sprinting, but I'm sustaining threshold/VO2 max pace for 5k and certainly couldn't talk during the run!). My average resting heart rate is quite low (about 45) but it only gets up to about 135 when I'm really running fast., albeit on the flat. In comparison, for my 'easy' runs, which I usually do on lots of hills at endurance/active recovery pace, my heart rate tends to get higher (because of the steep hills?) and I get a much higher relative effort score on Strava. This is despite these easy runs feeling easy, and I'm pretty used to running on hills! I'm confused! Does anyone else get lower relative effort for really fast, shorter runs like a 5k compared to what feels like a pretty easy, longer run? I should probably say this is all measured by my Garmin, rather than a chest heart rate monitor. Thanks in advance and thanks for the videos - love them! :-)
try doing 3 miles split exsample so if you run at 7.30 pace, run 1 mile at 7.30 pace 30 seconds rest, repeat mile 2 10 seconds quicker, mile 3 20 seconds quicker
@@shalom.mugenzi its ok, another one you can do in a mile run, is run at your normal pace for the first half mile,then for the second half mile try run 10 seconds quicker for rest mile,
I'm on a 6 minute mile plan that has me doing intervals, distance at moderate intensity and distance at low intensity but I swear, I'm just getting slower!
You're doing great Hannah! You might feel that you're getting slower because you're tired - but keep going and make sure you're getting your recovery in there 😊
My PBs are all from 2017 so I've been slowing down for three years. It goes without saying that 2020 has been difficult for runners without races to motivate us. The new year will be a chance for a reset and my personal target will just be to better my times from this year
Thanks - have a PB of 34.17 for 5K - what sort of timescale would you look at to get that down under 30 minutes, training three times a week? I am doing a training programme for 10K which includes intervals
I don't run a great distance - typically 5 to 7 KM without a stop per session. But my time varies a lot depending upon the gadget I use to track the run - sometimes even by 1.30 Min/KM! Also, morning runs are usually quicker compared to the evening ones for me.
If you track your run via phone or a really cheap/old running watch, it won't be precise. Lots of modern running watches will give you 99% accurate pace and distance.
@@zdengvox True. Watch vs Phone. I've observed the phone's distance reading is usually on the higher side. That's a sneaky way to bump up your strava numbers :)
Hi Thanks for this excellent vlog (again). I have started to diversify my sessions in volume and intensity but work on a weekly basis (5 times route A then five times route B, and so forth). Is that a good practice or do you recommend to change every day (Monday route A, Tuesday route B, etc.)?
Speed sessions and core strength introduction really helps improving running economy and speed as well as helps with injury prevention. And consistency is also very important🙂🏃♂️Thanks
All super helpful tips! I’ve been mainly doing cross training this winter and running 1-2 days a week. I’m going to attempt a 31 day run streak in January and this will help with the variety! Any other tips you could give me?
Can you do a challenge when one person on each team will be blindfolded and the other one person on each team will be guide their partner through a 100 meter dash
The outro was unusually long, I was waiting for Anna to say something funny at the end before the outro runs out. 😆 Thanks for the video. It reaffirms what I'm doing now. Working towards a 5Km PB by end of the year. Looking good at nailing it thus far.
@@runningchannel last night i tried it but modified to just two race pace miles with 90 second jog in between and a mile warm up and cool down. It was great!
Recently, I've been into the anime Demon Slayer. Seeing how menacing Urokodaki Sakonji (Tanjiro's master) is, I cannot get why he is so strong. But also how Urokodaki sensei is running so effortlessly and why my runs cannot look like that. I don't need to be fast, or at least I do need to work on my speed. Its also hard as to being a New Yorker that in Manhattan we don't have much hills. Willing to mix my running workouts and distance. How can I advance my running in concept of less effort?
Thanks for watching Makoto! So, if you don't have hills nearby you can try increasing both your distance and also trying some speed workouts. If you want to run effortlessly (within reason of course), then this will come from strength in your legs and cardiovascular strength too. Have you thought about trying some cross training to see if this helps?
Thanks for watching! We have a few Treadmill videos which you should find helpful. This one explains some of the workouts that are easier to do using a treadmill: ruclips.net/video/kvITDpAfJxg/видео.html Hope this helps 😊
@@runningchannel 10k, best I’ve done is 50.43 but would love to break the 50 mark. Just trying to work out how many miles I need to run each week. I was loving long miles a few weeks ago (20miles was my longest run and weekly mileage was 50ish miles) but it eats at your time and if your on your own it’s so much harder compared to running 7 miles by yourself.
I get tired after 3 miles. I am trying to hit 10K and progress further. Furthermore, I am getting out of breath still - not sure if that's normal or not. I have stronger legs and am lighter now. Moreover, I have done a lot of strengthening exercises e.g. squats. Then again... I'm not 21 anymore.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
What’s your key tip to getting faster at running? Tell us in the comments ↓
What if the only thing holding you back from being able to go the distance you want is that your joints start to hurt? I just did my first 10 mile run the other day and I felt great aside from my knees which started hurting at around mile 7. The rest of me was totally fine and I felt like I could go forever if it wasn’t for my darn knees. (Granted this was on a treadmill and I’m used to trails now.)
@@CSWells-uq4jx keep the same maximum distance for a few long-runs (with shorter runs in between), until it disappears and then increase slowly.. that's how i felt initially on 10-mile-runs as well, and then it started to appear around mile 12, later around mile 14, then mile 16.. then i didn't run much for a few months, and then it was back around mile 10, now after a few long-run i feel this around mile 12 again, but repetition and slow increases (also in weekly total mileage) help... just ensure to not over-do it so you don't get injured..
Good Running momentum will greatly help our running speed.. Consistency is the Key. 😊
I dont know if you ever take suggestions on topics but the idea of struggling with identifying as a "runner" I started seriously running about 3 years ago ... and now I see people starting out struggling with it too. Saying you run for fun or I am a runner is sometimes a hard "hobby" especially with some crowds. I think it could be worth an episode especially with new years resolutions to be more active in full swing. Mindset is key. Things like "I called myself a runner for the first time when ..."
@@CSWells-uq4jx i have the same problem with my hips, both of them. might be something about my running form. i can run 10k in 50-52 minutes easy, but when i pass 10k my hips start hurting and i want to stop, even tho my breathing is fine and my legs are willing to go on. i'll keep pushing 15km until it gets easier and then increase slowly, like cdh79 suggested
If you want to get faster you need to be prepared to get uncomfortable during training.
And THAT right there is my problem.
how refreshing to hear a man say ‘menstrual cycle’ without missing a beat!!! well done!
That outro though! 14 seconds of Anna staring at your soul! Lol!
Weird...
I took up running since 3 years ago and I’ve been hovering around 62-65 minutes for my 10ks. Found out about the MAF training and tried it for the past month and a half. I did a sub 56 minute last Sunday. 🙂
MAF?
@@amygrant8446 •• Maximum Aerobic Function method by Dr Phil Maffetone.
Wow - that's amazing! Well done :-)
@@runningchannel ••• Thank you. Have a Merry Christmas, all of you. Though most everyone around the world are having a muted festive season, things will only get better next year. Hang in there!!!
I was getting cramps, muscle fatigue and injuries, so I just started with MAF training. Early indications are great and it’s actually an enjoyable way of running
I would love to see someone address getting slower as you age and how that should affect training and pushing yourself too hard.
I had five separate half marathon times of around 1:51. I the joined a athletic club with regular hill training and interval sessions I was near the back of the back at the track. But I kept going. My Pb times tumbled I now can do a half marathon some 18 minutes faster. I’m still at the back of the pack. But that because I got promoted to a faster group. So I would say join a club it’s a great way to meet like minded people and if you work hard you will improve I see it all the times with other members.it’s great to see.
WOW! That's fantastic progress, Den! We couldn't agree more - joining a running club is great in so many ways, especially for turning your training up a notch.
Thank you for spreading all of this knowledge!! Remember- WE ARE ALL RUNNERS!! 💪🏼
Absolutely!!
Another great video! After years of not getting faster at the 5k, I decided it was time to change the challenge. I went for distance instead. I allowed myself to slow down even more and went long. I ran my first ultra with no injuries this year, setting my (first) 50k pb. It can only get better from here. Running has become fun and exciting again, with new challenges to tackle and new PBs to set.
That's amazing Kelly and well done on completing your first ultra! What have you got planned for next year?
10km PB was 54:00 tried Barefoot running and hit 48.07...crazy!
I run 5k in the same amount of time... Crazy T.T
Your PB has nothing to do with barefoot running.
So the way to run faster kilometres is to run in miles. Thanks for clearing that up Anna. :-)
Really good tips ! I often step into the overtraining zone without even realizing.
Having 4 weekly runs instead of 5 gave me more time to recover, so I can put more effort into tempo runs/intervals. My VO2max started rising and can't wait to see if that means a new 10k or half marathon PR.
Ooooh - good luck! Have you got a 10k or Half Marathon booked for next year?
@@runningchannel Yes, I'm preparing for a winter half marathon race this January in Belgrade, Serbia.
It will be virtual this time, but I can still try to chase a PR with few friends.
Having the right footwear for the session your doing. Changing to a lighter shoe has helped me to improve my PBS
And i thought i was the only one with the same pb for the last 3 (almost) years of running😀. Thank you for this superb video. You guys are always honest and to the point.👍
Establish a solid aerobic base first, Arthur Lydiard style. Don't do the same workout for more than 3 consecutive weeks. After 3 weeks it's helpful to change things up and provoke a little muscle confusion. Have a carrot to chase. I always remember this when it's tough getting out the door....There are plenty of things in my life I've done and wish I hadn't, but I've never returned from a run and regretted going out the door!
Now that I have discovered your channel I look forward to Wednesdays and Saturdays like they are a holiday. Informative, inspirational and as always Anna looking cute as ever!
That's great advice, Matt - thank you and it makes us very happy that you look forward to Wednesday's and Saturday's! Thanks so much for your support :-)
Changing the routes you do I find helps to. Same boring route can get tidious.
This is true, Wayne. A little change will do you good :-)
I absolutely adore you guys!! Thank you so much for fueling my obsession!❤️
Thanks so much Lindsey!
This is very informative! Thank you Rick and Anna! I was thinking about these aspects yesterday.
Glad you found it helpful :-)
Having the same PB for 5 years? Welcome to the wonderful world of getting older!
Yes! I’m over living and dying by my time although my slowness still rankles, I’m happy just to run consistently, with variety, and slowly add mileage.
If only it was that simple.
I just ran my fastest in two years. Because I rested more days. I’m 53
I'm just happy to be able to move at all lol
tuftful yeah if you haven’t reached your potential in your 20s or 30s you can keep improving during ages when people who were elite athletes then can only decline.
I have struggled with insomnia in the past which affected my race times and found that fueling correctly and not being too hard on myself helped!
This is me too! Still working on the not being so hard part ;)
Finally getting an opportunity to catch up on my TRC videos. This was a great one! Trying not to be so hard on myself these days super busy retiring from and beginning another job. A lot of it certainly rings true for me.
Glad you enjoyed it Kevin! We all go through some tough phases where we feel like we should be getting quicker and usually there's a reason behind it. In my experience a bit of a break (and rest!) does the world of good :-)
I am guilty of most of the mistakes mentioned here and now understand why my 5K has plateaued recently. Do the same thing over and over again and expecting different results is totally counter productive. I will take your points on board. Well done Rick and Anna.
Thanks Gary and glad you found it helpful. What are you going to try first?
@@runningchannel Hi guys. I think I may be overtraining.
@@gary6514 just remember rest is just as important running. I am currently recovering from a calf injury probably because of that reason. My problem was I was improving so much so kept going.🙈
Thanks for this video really needed to hear what you said particularly point 7.... stresses on your body can affect your running.... just going through a blip at the moment but will soon be back at my 26 and half mins for my 5k 🙂
🥰🥰 likewise.....in a couple of months 😄😄🤦🏼♂️ xx
Glad you found it helpful, Gem! You'll get back to your 26.5 minutes soon!
I’ve found that I have had a varied training regime but it was never to achieve certain races time or distances but it did over time massively improve my times. My first 10 mile race, was a trial run, that had about 1,100ft of elevation and I managed it in 1hr 28mins and I was no where near expecting that
good video, for me number 4 as i only run and do hikes and walks and a little bit of spin bike.
i noticed on strava people in the running club will also do other activities aswel as running like bike, swim, crossfit, yoga etc..so they are quite fit from their weekly routine.
Good point, Gary!
Anna really had to hold that pose and smile at the end.
Thanks for the info, that' super useful. I think my reason is lack of variety. I usually change the time/length (leaving for example longer runs for the weekend) but i haven't done intervals in forever. Fun fact, i was thinking about that during my run earlier today :)
Glad you found it helpful, Sara and hey - we obviously read your mind!! Do you have intervals on the cards for the weekend, then?
@@runningchannel i usually try to go three times a week at least every other day (with strenght in between). If the week goes as planned i will do intervals on Fridays and long run on sundays and the other day leave it for a trail run or a 8k easy run
and try to keep the schedule going on :)
i think some runners get into the habbit off running the same route and same miles,
called junk miles, fartlek and hill sessions are good, split miles are good to,
Fartleks and tempo runs changed everything for me
@@simonwatson9730 same for me simon really good work out, 400 800 1500 meters are good to speed work outs
Hills and a variety of speed workouts have helped me get faster. Hills have definitely helped make me stronger and have helped my endurance.
Good stuff - yes hills are a fantastic way for runners to get stronger and faster :-)
#10 applies to everyone! I hope we all find the right mindset why we run! Helpful tips the best! 👍
Thanks so much Mark!
Strength training is definitely my weakness. I keep saying I'll add it to my next training block but I never do.
Have you tried our Resistance Bands video? ruclips.net/video/u1uZAzCvZbU/видео.html It's a really easy way to incorporate some strength training into your routine!
I notice long runs at relatively easy pace really helps me get faster in general and 5K for example.
Thank you both, and good to see you hooking up with James Dunne, Kinetic Revolution. Reason why resonates, especially coming off the back of COVID, and building back up, especially aerobic fitness
Always much slower in summer 30+ deg Celsius @70+ % humidity is a killer. My ftp goes down by as much as 40s/km. Rainy days are less of an issue since they average out.
If Im not busy i usually do run 5 days a week with 1 long run (18-30km) 2 easy shorter runs ~8-10k and something like a 70-90 min fartlek with warmup and cooldown and some other run 70-90minwithvsome shorter or longer intervals. Quite often i swap a short run for a 6-10k technical trail with 200-600m elevation (it’s kind of a orientation run so it’s mostly a slowish run. Last summer my ftp was 4:55/km right now I’m at 4:12 without much training ( 2 months on a busy business trip)
Run slower and longer, or run at an easier pace. Also cross training is key.
Forget the cross training.
Love the fact that Rick gets always the nice weather!!! Do you live in Australia??? Denmark in just dark/cloudy these days...
Excellent comprehensive video on this topic
Glad you liked it!
I find watching TRC motivating :) I have accomplished long distances, but my PB for 5 and 10 km haven´t changed much (since it is not the goal in my training sessions), but I feel that I am better fitness.. hope when the time come I will have better PBs
One thing I like to do is to get out of my comfort zone and focus on my weakness for many weeks. When race day gets closer, I go back to my comfort zone and double down on my strengths.
Can you do a 5K race while doing random acts of kindness around London
That's a lovely idea!
I did, on my running session that I bought this homeless man a Cup Noodle and two bottles of water. I didn't hear any responses, but at least I had given him hope.
@@Saiarts_yt Hope for what?
50+ runner, I don't go the time anymore, just cardio workout and a sense of being out there.
Great vid thanks, Anna loveing the red running sweater, I bought one a few weeks back. 💓
Fantastic, Anthony! Glad you enjoyed the video :-)
In my case, i'm slowing down the slowing down. Pulled up a 5k race that I participated in for 12 years. As a 41 year old, ran the race in low 18's, by the time I ran it as 52 year old ran it in upper 20s. How do I slow down the slowing down: Modify my training plan to include time off before I need it. Run every other day instead of every day (If you do double workouts a day and run 100 + miles a week, you could probably cut back to 1 workout a day). Older runners may still have speed and endurance but it takes a longer time to recover. Not race as often (unless I run 5ks at half marathon pace and 10ks at marathon pace then run either a half marathon or marathon as my race). Eat healthy. I work at a place where I'm on my feet all day climbing up and down ladders and get a 20% discount for food by working there. Eating healthy will be more expensive then eating mc-less expensive foods, but eating too much mc-less expensive foods could lead to mc-heart attacks or mc-strokes even if you exercise regularly.
The point about where you run was interesting. I find that if the air is less polluted and there’s more of a breeze I run faster for longer which helps me to reduce the pain caused by my arthritis because my feet spend more time in the air than they do weight baring. I ride horses as part of strength and core exercises, but I will try lifting weights and doing more yoga where I’m using my body weight to support myself.
Fab video, as always. Aiming to give as many of these a go as I can!
Fantastic, Claire! Let us know how you get on :-)
My longest and fastest runs are always on fasting state in morning before get any food into my body. Its just me or?
One other thing if your doing everything right and then you get to race day and things just don't work out: consider seeing a doctor and getting checked for an iron defiency. I went through half of my high school career stuck at the 20 minutes barrier (5k), unable to improve, and once I figured out I had anemia and got on iron supplements I quickly stopped down to 18:00. Iron defiency is tragellically underdiagnosed in runners, and it's impossible to improve if your body doesn't have what it needs to recover.
🤔 Got a few training ideas watching this vid! Thanks!
I was hitting 1 hr 53 for 12 miles comfortably,but due to calf strain been out a month and half (I have been cycling swimming)I will get it back won’t I ? I definitely will get it back over a seven year period ? 53 yrs
Awesome video again . My problem is hydration , i dont drink enough due to the fact i cant stop wanting to pee even after a glass of water , i do take gels but they are not as effective as water with electrolytes
Because I keep getting injured ,literally at the exact point when I think I am getting faster
Soo truee
I know that feeling well
Thank you for this much needed video for me!
You are so welcome! Which tip did you find most helpful?
@@runningchannel The tips about lifestyle and adding variety were the most useful to me
For me changing footwear. When I do races I use lighter running shoes which weigh around 200g each or less. Always makes a massive boost for me as I train in shoes that are 250g to 300g. Also your running shoes may have burnt up their estimated mileage/designed benefit and you will need to change for a new pair
Thanks for watching Dave and absolutely this can make a difference! What are you favourite race shoes right now?
@@runningchannel my daily trainer is the Asics GT 2000, my race shoe is the Mizuno Wave Eikiden 9 - like running with paper shoes they are that light!
I have a couple of running buddy’s (virtual due to COVID) and we are in a battle to set the fastest time for the month for the 5k, 10k and half marathon. I’ve never won one of the months but I have got significantly faster over the last 6 months. Nice bit of friendly competition.
What a fantastic idea for motivation, Lee!
All of the above, thanks!
Hi guys, very good video!! Just one remark, i dont know whether it's my account but i had 6 ads looking at the video which made it pretty hard to follow
Thanks for watching Stefano. If you're watching through a free RUclips account then you will be shown ads, however if you subscribe to RUclips premium, then the ads will be removed. Hope this helps :-)
Adblock. Have not had ads in decades!
Do a search for ad blockers. Just remember to switch them off when using sites where you need to see the pop ups.
SUBSCRIBED! ❤️ It really helps me with my training as an aspiring PMMA Cadet in the Philippines!
Ooooh welcome aboard and how exciting!! Good luck with your training :-)
@@runningchannel Thank you! 😊
Nice and useful video ✌️✌️😇😇Thank you
For this i am number 2. Primarily a cyclist i found my 5k 22 minutes, uphill 5k 22 minutes, 10k 44 minutes, always same speed regardless of distance or course. Started running again and looking to mix it up to change the speed.
I will try doing more cross training, I think my muscles are not strong enough. I recently came across a video about the Wim Hof’s method of breathing. I will try it out as well, and see if it helps improving my pace. I have a feeling that my cardio could use some improvement as well. Have you ever heard of Wim Hof’s breathing techniques and if so, have you ever tried it? Do you think it could help improving our running 🏃♀️ pace? I would love if you guys could do a video about this topic!
Thank you for the tips!
Happy to help!
I just started running about 2 months ago and with the help of your channel, I've not only cut 5 minutes off my 5k, I've ran the double digits!! You guys are my biggest inspiration so thank you!!
That's brilliant, Alyssa! Well done! What are your goals for 2021?
@@runningchannel Hopefully a 25 minute 5k and some more races to open back up!! While I was on my run yesterday, I thought about a challenge for y'all that my friends and I did: Run a specified distance without ever running or walking. I ended up skipping and high-kneeing the entire way and it was quite a workout!!
@@alyssadonnelly9526 So how did it go this year?
Fast 5k book and training programme by Pete Magill working well for me :-) Love, love, LOVE your videos too! One question I have that I can't find an answer to ANYWHERE though...maybe you guys can help? When I run a fast, on-the-flat session, say a fast 5k at threshold/VO2 max, my heart rate never gets that high and the relative effort on Strava therefore is really low (like, a dog walk sort of low!) This is despite it FEELING like a real effort (I'm not sprinting, but I'm sustaining threshold/VO2 max pace for 5k and certainly couldn't talk during the run!). My average resting heart rate is quite low (about 45) but it only gets up to about 135 when I'm really running fast., albeit on the flat. In comparison, for my 'easy' runs, which I usually do on lots of hills at endurance/active recovery pace, my heart rate tends to get higher (because of the steep hills?) and I get a much higher relative effort score on Strava. This is despite these easy runs feeling easy, and I'm pretty used to running on hills! I'm confused! Does anyone else get lower relative effort for really fast, shorter runs like a 5k compared to what feels like a pretty easy, longer run? I should probably say this is all measured by my Garmin, rather than a chest heart rate monitor. Thanks in advance and thanks for the videos - love them! :-)
why is everyone so long distance here and all over yt . i’m just trying to do 5ks and miles
try doing 3 miles split exsample so if you run at 7.30 pace, run 1 mile at 7.30 pace 30 seconds rest, repeat mile 2 10 seconds quicker, mile 3 20 seconds quicker
@@mrblue4233 ok i will try thanks for the advice i really do appreciate it
@@shalom.mugenzi its ok, another one you can do in a mile run, is run at your normal pace for the first half mile,then for the second half mile try run 10 seconds quicker for rest mile,
@@mrblue4233 ok thanks 🙏
i’m fast but i still want a big mac
That outro seemed a bit long and silent 😁. Great tips! I’ve been struggling trying to get faster so will be giving these a go!
Thanks Ruthy, glad you found it helpful! Let us know how you get on :-)
I'm on a 6 minute mile plan that has me doing intervals, distance at moderate intensity and distance at low intensity but I swear, I'm just getting slower!
You're doing great Hannah! You might feel that you're getting slower because you're tired - but keep going and make sure you're getting your recovery in there 😊
My PBs are all from 2017 so I've been slowing down for three years. It goes without saying that 2020 has been difficult for runners without races to motivate us. The new year will be a chance for a reset and my personal target will just be to better my times from this year
Absolutely, Arron! It's been a tough old year! Have you got a specific distance in mind to PB next year?
Thanks - have a PB of 34.17 for 5K - what sort of timescale would you look at to get that down under 30 minutes, training three times a week? I am doing a training programme for 10K which includes intervals
How is that going?
I don't run a great distance - typically 5 to 7 KM without a stop per session. But my time varies a lot depending upon the gadget I use to track the run - sometimes even by 1.30 Min/KM! Also, morning runs are usually quicker compared to the evening ones for me.
If you track your run via phone or a really cheap/old running watch, it won't be precise. Lots of modern running watches will give you 99% accurate pace and distance.
@@zdengvox True. Watch vs Phone. I've observed the phone's distance reading is usually on the higher side. That's a sneaky way to bump up your strava numbers :)
great vid guys really enjoyed it
Awesome thank you!
Hi
Thanks for this excellent vlog (again). I have started to diversify my sessions in volume and intensity but work on a weekly basis (5 times route A then five times route B, and so forth). Is that a good practice or do you recommend to change every day (Monday route A, Tuesday route B, etc.)?
Spotted James Dunne's studio!
Love the branded puffy jacket
Hi coach, Is running in place the same as running on the ground covering distances?
When you say 5k race pace do you mean what you would like to run per 1 mile so 7mins 30 per mile? For the whole 5k?
@The Running Channel Do you recommend using spikeless track flats for speed work on a track, say for practicing 400s, 800s, 1600s?
Great tips thanks 🙂👍
Glad it was helpful! Which ones are you going to try?
Speed sessions and core strength introduction really helps improving running economy and speed as well as helps with injury prevention. And consistency is also very important🙂🏃♂️Thanks
All super helpful tips! I’ve been mainly doing cross training this winter and running 1-2 days a week.
I’m going to attempt a 31 day run streak in January and this will help with the variety! Any other tips you could give me?
This should help! ruclips.net/video/FiSnrpdtd2c/видео.html Anna did a vlog of her runstreak! Good luck
I’m trying to increase my time for a half marathon any tips or suggestions
There are many challenges to fast running, but one of the greatest is the question of where to put one’s house keys if you are late.
Hi. Do you have any reviews on weighted running vest?
Can you do a challenge when one person on each team will be blindfolded and the other one person on each team will be guide their partner through a 100 meter dash
Hope to win the Garmin
Watching from the Philippines ❤️❤️❤️
The outro was unusually long, I was waiting for Anna to say something funny at the end before the outro runs out. 😆
Thanks for the video. It reaffirms what I'm doing now. Working towards a 5Km PB by end of the year. Looking good at nailing it thus far.
Follow 80/20 rule, run buddy, run variety and last make it simple not complicated. This helps me getting hug pb
Good stuff!
Consistency.
Consistency and motivation...
Since having Covid twice, my paces have drastically slowed down .. still running, but way slower :(
No PBs this year due to the C-word.
the more I chase time the harder it is, so I just run consistently and have fun
Reason 11 (slippery slope but has to be said) - Are you too heavy? Lose some weight and effortlessly gain pace.
Just wondering whats the best free app for running/workouts? Cheers!
Thanks for watching, Jamie! We've got a video about running apps that you might find helpful: ruclips.net/video/J_lLdbvfGSo/видео.html
Thank you
Hi. For the 90 second "rest" segments, does that mean walking or just slowing down?
Thanks for watching :-). The 90 second recovery is meant to be a jog. Are you going to give it a go?
@@runningchannel last night i tried it but modified to just two race pace miles with 90 second jog in between and a mile warm up and cool down. It was great!
Recently, I've been into the anime Demon Slayer. Seeing how menacing Urokodaki Sakonji (Tanjiro's master) is, I cannot get why he is so strong. But also how Urokodaki sensei is running so effortlessly and why my runs cannot look like that. I don't need to be fast, or at least I do need to work on my speed. Its also hard as to being a New Yorker that in Manhattan we don't have much hills. Willing to mix my running workouts and distance. How can I advance my running in concept of less effort?
Thanks for watching Makoto! So, if you don't have hills nearby you can try increasing both your distance and also trying some speed workouts. If you want to run effortlessly (within reason of course), then this will come from strength in your legs and cardiovascular strength too. Have you thought about trying some cross training to see if this helps?
Could you guys please do a comparison of treadmill v outside please?
Thanks for watching! We have a few Treadmill videos which you should find helpful. This one explains some of the workouts that are easier to do using a treadmill: ruclips.net/video/kvITDpAfJxg/видео.html Hope this helps 😊
@@runningchannel thank you please.
I don’t smoke but smokers do running ... maybe visit that subject because I haven’t seen one channel mention it !
That's interesting, Andy and thanks for mentioning it. I'll definitely raise this with the team :-)
Thanku
Good video guys!
Races - what are those? lol
Glad you enjoyed it! Yes - haha - but hopefully we'll be back soon!
I start working on my speed and this videos released..... can you read my mind running channel ? ahahah!
Haha - great timing! What distance are you tackling, Sophie?
@@runningchannel 10k, best I’ve done is 50.43 but would love to break the 50 mark. Just trying to work out how many miles I need to run each week. I was loving long miles a few weeks ago (20miles was my longest run and weekly mileage was 50ish miles) but it eats at your time and if your on your own it’s so much harder compared to running 7 miles by yourself.
What about BREAK THE PACE,SIR
My goal was to reach 30 minutes or under, for a 5K. Over a year later, it still isn't consistently under that.
I get tired after 3 miles. I am trying to hit 10K and progress further. Furthermore, I am getting out of breath still - not sure if that's normal or not. I have stronger legs and am lighter now. Moreover, I have done a lot of strengthening exercises e.g. squats. Then again... I'm not 21 anymore.