Today I tried lifting my knees a little more like you said and I could feel how I was running faster but with the same heart rate. Thanks so much for the advise.
It's interesting you say this. At one point I also tried a higher knee lift and yes, I did find that my times improved. But on a tempo or race-pace effort, I found it required more energy and over a long run, the final kilometers were a hard effort (regardless of how fit I was). So, I went to back to a 'minimalist' stride/technique with a lower arm swing and a higher cadence. Instantly, my times improved. My thoughts were, if it worked for a champion distance runner like Rob de Castella, then it's good enough for me. Since implementing this technique, along with introducing a bulk of easy runs into my training, my distance PBs have fallen many times.
The main difference between advice vs advise is that “advise” (with an S) is a verb, which means to recommend, or to give information to someone. On the other hand, “advice” (with a C) is a noun: an opinion or recommendation offered as a guide to action.
I was obese 5 months ago. I start running 3.3km at 11:00 /km with a HR of 158. Since then, I have been doing a slow run and increase from 3.3km to 5km over time. After 4 months of building my aerobic base, I manage to run 5km at 8:30/km with a HR of 155. Then, I start to include interval and threshold run in my weekly running plan. Now I could run 5km at 7:48/km with a HR of 155. I'm still overweight btw so I probably need to control my diet since I just eat normally beside avoiding drinking sugary water. My goal is to run at least sub 6:00/km. Then probably aim for half marathon. Update 1: I manage to decrease my weight from around 88kg to 82.2kg (bmi: 27.5) after 2 months. I got new PR on 5k 3 days ago. Finish it in 33m 08s (6:37 /km) with avg HR 157-163. Lifting my knee a little higher definitely help improving my time. Update 2 as 23rd Feb 2024: So I manage to gain more weight (around 87kg, gonna blame on new job huhu) but I beat my personal 5k. Finish it in 31 min (6:18/km)
Good job! Keep up the good work! This is really good progress for someone who was obese only 5 months ago! This random stranger in the youtube comment section is proud of you!
You still have great potential, if you do nothing more than lose surplus body fat you will improve your times further. Depending on where you lose fat from you will save more or less time but just 2 lbs surplus fat loss would likely shave 12 seconds off a 5K time
Thanks, James. This was absolutely the best seven minutes of running advice I’ve ever gotten anywhere. I’m sure I will return to this video many times.
I’ve been trying to train myself to run long distances by forcing myself to run fast but I would always be out of breath and ache all over the next day. Now I know it’s better to go for consistency instead of speed! This vid was really informative, much appreciated!
Key to running faster is consistency which means avoiding injury. Get your form checked out before introducing speed and hills. Identify any imbalances/weaknesses and strengthen those areas. A weak left glute caused my hamstring injury.
Doubtful. Research indicating any association between alleged "muscle imbalances" is low quality if it appears at all. Sometimes people just get injured at random, or due to overall system fatigue. That is all.
yup. was a runner in high school. got a stress fracture and bad shin splits. i could never run again :'( i then got into the worst shape of my life. now, many years later, ive started hitting the gym hoping to start biking. at least biking is low impact
Some excellent stuff in there. Back in the day (1984 to 1994) I did a lot of running, including 15 marathons (never broke 3hrs though) and just loved running. The three things I found limited my endurance and/or pace were - Heart, Lungs and Muscles. When all three were in tune I was in heaven. Should add mental attitude- "I really am as good as that guy in the blue shirt". And also the checklist "What can I smell, what can I see, what can I hear, what do I feel. Relax, Relax, Relax." But the strangest thing was if I ran after a heated "discussion" with my wife, I'd replay the argument while I was out, and amazingly my superior logic would iron out all the wrinkles in her thinking. Result - I'd come back home much more settled, and enjoy a happy long-lasting marriage (51 years and counting).
"If all you do is run slow, your legs will forget how to run fast" Oh my god I've been trying to figure out why I've been so much slower lately and now I know
Another great video! I noticed something this morning that some how ties into the bio mechanics. On my long run this morning (20km, longest run ever) I went out purposely slow but in the last 5km as my legs were fatigued I was picking up the cadence to make the effort easier as such I ended up doing the last few k’s about 15-20 sec a km faster.
Key to running faster, Have a low body fat percentage, Stay consistent, Have good form, Train legs, Eat right, Keep practicing and run like ur jogging so u don’t feel like ur using ur whole body.
I'm confident you'll see this time come down. Just focus on those long easy runs and, if you want to spice it up, do a progressive run (second half faster than the first half). Then, at least one anaerobic session per week. 25 mins will turn into 22 mins without even trying.
I 100% agree with this. In my earlier years I stubbornly refused this advice, preferring the 'go hard every run' method. Finally though, I gave into the advice because my PBs had levelled out but I knew I could go faster/run better times. So I went from 0% easy running, to over 60% easy running (and now even more since then) and the results were noticeable even within a few weeks. And what I liked about it the most is, I found running enjoyable again (it gets tough after a while trying to smash out fast runs every day). Further to that, I bought myself a good treadmill and so now I know for sure that I'm holding a consistent pace on my easy runs and no chance of seeing an accidental spike in pace. I also love the treadmill for doing progressive runs, again for the pace consistency. As for the results, I went from never coming in under 90min for a half-marathon, to now being able to do this with relative confidence ... not relative ease (because it's still a very tough effort) ... but knowing that if I stick to easy runs and a balanced training regime, I know it's within me to achieve it.
Great content presented clearly and concisely so that it is easy to assimilate. I am very ambitious to improve my running so devour quality content like this. However, based on the runners in this video, I am wondering if this channel is trying to target young good looking people only which is not my demographic.
Excellent, man. I have been running for a little over a year and have gone from 369 to 289. Running and training to me are easy. It's the dieting (more portion than what I actually eat) that has really proven difficult.
very practical and logical info about getting faster runner. Seth just like you I also saw many video on the same topic but you explained perfectly. Thanks buddy and keep inspiring us👍
Thank you man at the start of my cross country season as a freshman i had a time of 23:27 but your advise helped me get a time of 19:12 thank you for your advice man!
Another great video of easy to implement tweaks! I was the poster child for becoming a slow one- pace runner during MAF base building. I was seeing many benefits, but I got SLOOOW! Looking forward to trying these tips this week!
Good sound advice.I did notice where the lady was running her arm movement seemed to be over exaggerated. Iv'e done a lot of coaching in the past this seems to be a problem more in women . A simple thing I suggeste is to drop your arms relax your shoulders put your thumbs on the inside of your shorts at hip level pull out sideways against the shorts then let go your arms will drop into the correct position with no tenshion, try to hold that position as you run gently swinging your arms in a relaxed manner. I know its hard to adjust when you have ran in a certain way but tension in the shoulders dosn't help.Im not trying to be cleaver but we all have our own ideas so it's upto the individual. Still your advice seems pretty good.
Hi James, what a great summary of that what's key to run faster! Thank you James for sharing it. I was used to run a lot and pretty fast, even my easy runs weren't easy indeed, I slowed a bit, but probably still working hard with HR in zone 3 and 4 with HR on average always at about 150-160 bpm. This is what I really need and want to focus on easy runs in zone 2 around 120-130 bpm, pretty hard even harder than to run faster :) Peter from Slovakia
Great Video, realising those three aspects combined with Chi-running I finally was able to get faster with my economy/easy/MAF pace after almost two years of useless aerobic development. Improved from 12:30min/mile to 11:00 min/mile in two months
@@minds777 I came in last, but at least I finished. There were quite a few runners who were DNF's (did not finish) or no shows. I ran this race 5 hours faster in 2019. I was 3 years younger and, more importantly, training harder. Thanks for asking. Right now, I'm feeling revved up to train harder and smarter next year and beat my time in 2019.
@@alwaysuseless main thing you is that you completed it, best way to look at it is that you didn’t finish last since people quit or gave up before it even started by not turning up
@@minds777 You never know about the no shows. A couple of years ago, I had an accident, fell off a log into a raging river with boulders and sprained my ankle 2 days before a race. The nurse told me that if I ran the race, I could turn a temporary injury into a permanent one. I was a no show.
Phenomenal video! I rewatched it several times and some things that I have read before but did not fully understand their value until your explanations in your video. Thank you!
Heart rate can be higher at a slower pace if the temperature is high. Heart rate training is only really any good in cool conditions if pace is your main aim. If it`s hot you`ll have to slow down to reach the same heart rate zone but doesn`t mean you`ve lost fitness same as if it`s cool and suddenly you are 20 seconds per mile faster at a particular heart rate zone you haven`t gained fitness your body just works better when its cool , marathons are run early or late in the year for that reason its cool and makes running fast easy. The best way to use heart rate to know if you`ve gained fitness is just check the resting HR every couple of weeks if its getting lower you are getting fitter, so on any particular hot or cool day you will be able to sustain a higher pace in a particular zone.
This is one of the channels that gave me the courage to start my RUclips channel 6 months ago about self development. Now I have 429 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
You are right, i was speaking to a fellow club runner(20 - 25), and he was telling me how he had run an easy session the other day, a sub 40 minute 10K, i asked him if it was easy, and he said, "not really", so it was not an easy run then, i replied, try as i might, he just couldnt accept this concept.
I started parkrun in Feb 18 and I can do it in 28-30mins. I've only just learnt about optimizing the aerobic heart rate to maximise fat burning so I've decided to focus on this rather than trying to run faster.
I started 6 month ago to build my aerobic system. I slowly built up to 50/60 min at 7:30 below 150 bmp. Now, after 6 months I lost 24 weeks, since I still run 60 min at 7:30 min/km below 150 bpm
Good advice. Alsow you can incorporate in your running slow and fast intervals. Example first four km on 30% pace of your 5km run, and one km with 90% of your 5km run so you have fast and slow pace in one session.
That's the same for a lot of people, including me. Fortunately, running isn't the only sport I like, so I tend to keep my running workouts faster and do my base building with cycling for example. Probably not the way to become the fastest runner ever, but it's a lot better than forcing yourself to run a lot of not very enjoyable (at least for me) slow runs.
@@Finnspin_unicycles In the beginning it basically comes down to a run walk: You run for a few minutes, quite slowly and then have to walk. It's quite annoying, but it does actually work: After a few weeks you can run faster and have to walk less, but the time till you reach this is annoying. :(
@@BlackIceDragonSalome I'd personally much rather do that on a bike, where the low intensity actually feels good and do some tempos/intervals in my running. Worked really well for me last year (and will probably work this year). Build up the base, and then I can feed in more running volume as the fitness progresses and I can do it at a pace that feels good.
I am incresingly convinced that the real engine of running is the degree to which the runner can let gravity give weight on his backward flexed tigh (of the supporting foot), without crisping in the hip. The efficient backward flexion in the relaxed open hip is the critical point in which all amateur runners are limited. The couch stretch exercise and how to balance the whole body weight straightly vertically over the knee, which moves subsequently even backward, is largely underrepresented in all running gymnastics! Runners of your body type (and mine ;-) ) have enough strong legs, but the mechanic is highly inefficient (much more muscle work than necessary. This is a neurosensory selectivity and relaxation problem, rather than a lack of action.
Just overal Strenght is a key factor aswell. 2019-2021 I was running 4 times a week. Getting my first 5K at 25:02. Pushing it more and more got me 23:20. Somehow this felt like a boundry I was unable to cross after multiple attempts, I lost motivation and stopped running entirely. September of 2022 I started Bootcamping 3 times a week (hardly any running involved). Now 1 Year later I bought new running shoes. Put the naughty shoes on and tried a 5K after almost 2 years of not really running and instantly broke my PR although beeing it with a 23:15 just 5 seconds faster. Just proving how general strenght of your muscles can improve your running. Suddenly I'm more motivated then ever to break the 22:30 barrier at 4:30/km Pace and going to attend my first ever real race. Might just think of going for sub 20 someday :D
The biggest difference I'm starting to notice is that on the slight uphill sections that I have to do my heart rate's been getting a lot better lately with the same pace. I haven't tried upping the pace yet but going from 160avg to 140 avg HR is still above most expert runners average I follow on Strava
@@HalfGuardMedia Excellent. Well that would have been a great feeling. But don't worry about things not going to plan, I've been a distance runner for years but even this year on my first race I made a 'rookie' error which cost me over a minute. It just goes into the 'memory bank' for next time .... distance running is like a box of chocolates, you never know what you're gonna get!
The sizzle not the sausage. Great advice all round. Love the rope/polemics touch. Good form is so important. Running technique" stride length and increasing cadence, great tips Love those hills. Wow. I can't wait to get going. Thank you so much for so much good advice.
Running much slower to get faster is so counter intuitive it's a really difficult concept to grasp. Especially if you come from any kind of gym background where "No pain, no gain" and "If it isn't hurting it isn't working" are the mantras. This is why I'm so relieved now that the *science* is so proven on this now, I'm happy to go along with it and actually enjoy my slow runs now as I'm able to actually run so much more and without feeling my feet have been smashed with hammers at the end of the week .
Totally agree with 3:24 experienced it on my own. From mid-march to mid-april I was outtaken buy a Plantar fasciitis. Restarted running building-up weekly pensum from 3.5 hrs/week to 7+ hours/week. Only LIT. For preserving my foot from too much stress and a backflash. Now I can say. I lost more aerobic capacity during 8 weeks with 100% LIT than in the 4 weeks of no-running before. Towards the end of that 8 week LIT phase I ran slower paces at higher heart beat rates than in the first half of these 8 weeks.
im a fast miler at best. Can go 5:40ish .. I think with the right coach I can get in the 4 minute range. There really isnt a secret. Gotta do what the video says , but there is a point when your body says no, you have to say yes and break through and be efficient . High red blood cells , sugar, and carbs. If youre at high altitude, youre blessed lol. But, im not breaking any world records at 35. Branching in triathlons these days. I do 6 miles as my base, and 10 as my long run. I can go more, just no need to run myself into the ground. When I was younger id do 10- 15 miles a day. I think it did more harm then good and I would go work graveyard shifts.
On the neuromuscular part you forgot the most important thing: Consistency in the body positioning, dopaminic response brain/body (for example as a response to a great music playlist selection) and grit to make it. These are all "unwritten" determinants that statistics cannot give.
Good video but it seems to overlook one thing: it’s easy to run with good form right ‘outta the gate’ as high energy means you naturally take longer, quicker strides.. but we are all constantly being to told to run slowly. You can’t increase your cadence and stride length without running faster.. so the issue isn’t really form.. it’s fitness! A bit of a vicious circle.. if you’re not fit you end up running with slow cadence and short strides.. and then your knees suffer ..so then you have to decrease the length of the run in order to be able to run quickly.. but stil manage to do easy runs ..I guess you need to find the balance of slow pace / cadence / stride length
I found taking 250-500mg a week of sustanon helped me run 6 days a week and improve vastly. When previously running 4 evenings a week after work was getting a strain.
This video is great I've been going back to exercising and I've started walking and jogging. I tried to run and my body was just so slow! This makes a lot of sense thank you so much.
🔴 WATCH NEXT ➜ Secret to running faster without training harder (NOT WHAT YOU THINK): ruclips.net/video/ItW5R-dakG8/видео.html
Today I tried lifting my knees a little more like you said and I could feel how I was running faster but with the same heart rate. Thanks so much for the advise.
Fantastic! Pleased to hear it. Keep working at it, and don't force the new form!
It's interesting you say this. At one point I also tried a higher knee lift and yes, I did find that my times improved. But on a tempo or race-pace effort, I found it required more energy and over a long run, the final kilometers were a hard effort (regardless of how fit I was). So, I went to back to a 'minimalist' stride/technique with a lower arm swing and a higher cadence. Instantly, my times improved. My thoughts were, if it worked for a champion distance runner like Rob de Castella, then it's good enough for me. Since implementing this technique, along with introducing a bulk of easy runs into my training, my distance PBs have fallen many times.
Advice*
@@thebigbaljeet6203 ??
The main difference between advice vs advise is that “advise” (with an S) is a verb, which means to recommend, or to give information to someone. On the other hand, “advice” (with a C) is a noun: an opinion or recommendation offered as a guide to action.
I was obese 5 months ago. I start running 3.3km at 11:00 /km with a HR of 158. Since then, I have been doing a slow run and increase from 3.3km to 5km over time. After 4 months of building my aerobic base, I manage to run 5km at 8:30/km with a HR of 155. Then, I start to include interval and threshold run in my weekly running plan. Now I could run 5km at 7:48/km with a HR of 155. I'm still overweight btw so I probably need to control my diet since I just eat normally beside avoiding drinking sugary water. My goal is to run at least sub 6:00/km. Then probably aim for half marathon.
Update 1: I manage to decrease my weight from around 88kg to 82.2kg (bmi: 27.5) after 2 months. I got new PR on 5k 3 days ago. Finish it in 33m 08s (6:37 /km) with avg HR 157-163. Lifting my knee a little higher definitely help improving my time.
Update 2 as 23rd Feb 2024: So I manage to gain more weight (around 87kg, gonna blame on new job huhu) but I beat my personal 5k. Finish it in 31 min (6:18/km)
Good job! Keep up the good work! This is really good progress for someone who was obese only 5 months ago! This random stranger in the youtube comment section is proud of you!
I’m so proud of u :)
Keep up. Don’t give up.
You still have great potential, if you do nothing more than lose surplus body fat you will improve your times further. Depending on where you lose fat from you will save more or less time but just 2 lbs surplus fat loss would likely shave 12 seconds off a 5K time
@@Lay-Z_Studios this is amazing!
Thanks, James. This was absolutely the best seven minutes of running advice I’ve ever gotten anywhere. I’m sure I will return to this video many times.
Is that sarcasm? I'm gonna sound very stupid, but I can't tell..
@@luckylass.7348 it does sound like sarcasm😅
Not sarcasm
I’ve been trying to train myself to run long distances by forcing myself to run fast but I would always be out of breath and ache all over the next day. Now I know it’s better to go for consistency instead of speed! This vid was really informative, much appreciated!
update?
Tip?
Key to running faster is consistency which means avoiding injury. Get your form checked out before introducing speed and hills. Identify any imbalances/weaknesses and strengthen those areas. A weak left glute caused my hamstring injury.
Doubtful. Research indicating any association between alleged "muscle imbalances" is low quality if it appears at all. Sometimes people just get injured at random, or due to overall system fatigue. That is all.
yup. was a runner in high school. got a stress fracture and bad shin splits. i could never run again :'( i then got into the worst shape of my life. now, many years later, ive started hitting the gym hoping to start biking. at least biking is low impact
When I just thought " let's get my knee up" at every step, running felt so much easier for me. I enjoy running a lot more now!
Some excellent stuff in there. Back in the day (1984 to 1994) I did a lot of running, including 15 marathons (never broke 3hrs though) and just loved running.
The three things I found limited my endurance and/or pace were - Heart, Lungs and Muscles. When all three were in tune I was in heaven.
Should add mental attitude- "I really am as good as that guy in the blue shirt". And also the checklist "What can I smell, what can I see, what can I hear, what do I feel. Relax, Relax, Relax."
But the strangest thing was if I ran after a heated "discussion" with my wife, I'd replay the argument while I was out, and amazingly my superior logic would iron out all the wrinkles in her thinking. Result - I'd come back home much more settled, and enjoy a happy long-lasting marriage (51 years and counting).
That's the weirdest marriage advice i've ever heard (not in a bad way). :D
@@letsseetofindout2560 I've got weird advice on everything
"If all you do is run slow, your legs will forget how to run fast"
Oh my god I've been trying to figure out why I've been so much slower lately and now I know
Another great video! I noticed something this morning that some how ties into the bio mechanics. On my long run this morning (20km, longest run ever) I went out purposely slow but in the last 5km as my legs were fatigued I was picking up the cadence to make the effort easier as such I ended up doing the last few k’s about 15-20 sec a km faster.
Glad to see you uploading regularly again James👍 Probably the hardest part of running…the easy run! Back to the video
Thanks! Feels good to be back at it!! Appreciate the support 🙏 Hope all is well with your!
@@JamesDunne have you spoken about your time set in a video or comment section? Sorry if you keep getting asked
Key to running faster, Have a low body fat percentage, Stay consistent, Have good form, Train legs, Eat right, Keep practicing and run like ur jogging so u don’t feel like ur using ur whole body.
Bruh really tested me when he said “long slow runs make long slow runners”
Wdym. I don't understand, new runner here
This is a fantastic video, why? because it explains the basics and they work very well!
I'm around 25 mins for a 5km run. I will document my progress here while incorporating these recommendations.
I'm confident you'll see this time come down. Just focus on those long easy runs and, if you want to spice it up, do a progressive run (second half faster than the first half). Then, at least one anaerobic session per week. 25 mins will turn into 22 mins without even trying.
I 100% agree with this. In my earlier years I stubbornly refused this advice, preferring the 'go hard every run' method. Finally though, I gave into the advice because my PBs had levelled out but I knew I could go faster/run better times. So I went from 0% easy running, to over 60% easy running (and now even more since then) and the results were noticeable even within a few weeks. And what I liked about it the most is, I found running enjoyable again (it gets tough after a while trying to smash out fast runs every day). Further to that, I bought myself a good treadmill and so now I know for sure that I'm holding a consistent pace on my easy runs and no chance of seeing an accidental spike in pace. I also love the treadmill for doing progressive runs, again for the pace consistency.
As for the results, I went from never coming in under 90min for a half-marathon, to now being able to do this with relative confidence ... not relative ease (because it's still a very tough effort) ... but knowing that if I stick to easy runs and a balanced training regime, I know it's within me to achieve it.
Great to see you back up and running!! I need some of this motivation!!
You are so easy to listen to and focus on at the same time! You're a great speaker!
Great content presented clearly and concisely so that it is easy to assimilate. I am very ambitious to improve my running so devour quality content like this. However, based on the runners in this video, I am wondering if this channel is trying to target young good looking people only which is not my demographic.
I’ve been running for one year. I’m currently 182 from 290. I’m back running since 2011.
Excellent, man. I have been running for a little over a year and have gone from 369 to 289.
Running and training to me are easy. It's the dieting (more portion than what I actually eat) that has really proven difficult.
very practical and logical info about getting faster runner. Seth just like you I also saw many video on the same topic but you explained perfectly. Thanks buddy and keep inspiring us👍
Thank you man at the start of my cross country season as a freshman i had a time of 23:27 but your advise helped me get a time of 19:12 thank you for your advice man!
How long did it take you?
@@tangoalpha94 about start of August to mid October
@@tangoalpha94 23:27 at first, but afterwards, 19:12
(sorry lol)
for what a 5k?
Welcome back James! Great video
bravo! This is the best running advice video I have ever seen! So competent and eloquent! Thanks!
Another great video of easy to implement tweaks! I was the poster child for becoming a slow one- pace runner during MAF base building. I was seeing many benefits, but I got SLOOOW! Looking forward to trying these tips this week!
results?
Results one year on Ben?
Results?
I've been doing parkruns recently this video really helped thanks
So pleased to hear that the videos are helping!! What’s your next running goal?
Me watching this at 3am. 3am motivation 💪
Good sound advice.I did notice where the lady was running her arm movement seemed to be over exaggerated.
Iv'e done a lot of coaching in the past this seems to be a problem more in women .
A simple thing I suggeste is to drop your arms relax your shoulders put your thumbs on the inside of your shorts at hip level
pull out sideways against the shorts then let go your arms will drop into the correct position with no tenshion, try to hold that position as you run gently swinging your arms in a relaxed manner.
I know its hard to adjust when you have ran in a certain way but tension in the shoulders dosn't
help.Im not trying to be cleaver but we all have our own ideas so it's upto the individual.
Still your advice seems pretty good.
Hi James, what a great summary of that what's key to run faster! Thank you James for sharing it. I was used to run a lot and pretty fast, even my easy runs weren't easy indeed, I slowed a bit, but probably still working hard with HR in zone 3 and 4 with HR on average always at about 150-160 bpm. This is what I really need and want to focus on easy runs in zone 2 around 120-130 bpm, pretty hard even harder than to run faster :) Peter from Slovakia
@@borisoglebskaia The zones vary a lot depending on a person's age. So for one person, Zone 2 might be 120-130 bpm, and for another 150-160.
Pretty much perfect advice! Thanks as always!
My main way to raise my pace is jogging at higher speeds as soon as I get used to my old pace. Right now I’m trying to run 8-9 minutes a mile
Great Video, realising those three aspects combined with Chi-running I finally was able to get faster with my economy/easy/MAF pace after almost two years of useless aerobic development. Improved from 12:30min/mile to 11:00 min/mile in two months
I'm less than 2 weeks away from a 50-mile ultra. I wish I'd seen this video sooner. I just subscribed.
How did it go
@@minds777 I came in last, but at least I finished. There were quite a few runners who were DNF's (did not finish) or no shows. I ran this race 5 hours faster in 2019. I was 3 years younger and, more importantly, training harder. Thanks for asking. Right now, I'm feeling revved up to train harder and smarter next year and beat my time in 2019.
@@alwaysuseless main thing you is that you completed it, best way to look at it is that you didn’t finish last since people quit or gave up before it even started by not turning up
@@minds777 You never know about the no shows. A couple of years ago, I had an accident, fell off a log into a raging river with boulders and sprained my ankle 2 days before a race. The nurse told me that if I ran the race, I could turn a temporary injury into a permanent one. I was a no show.
Phenomenal video! I rewatched it several times and some things that I have read before but did not fully understand their value until your explanations in your video. Thank you!
Heart rate can be higher at a slower pace if the temperature is high. Heart rate training is only really any good in cool conditions if pace is your main aim. If it`s hot you`ll have to slow down to reach the same heart rate zone but doesn`t mean you`ve lost fitness same as if it`s cool and suddenly you are 20 seconds per mile faster at a particular heart rate zone you haven`t gained fitness your body just works better when its cool , marathons are run early or late in the year for that reason its cool and makes running fast easy. The best way to use heart rate to know if you`ve gained fitness is just check the resting HR every couple of weeks if its getting lower you are getting fitter, so on any particular hot or cool day you will be able to sustain a higher pace in a particular zone.
This is one of the channels that gave me the courage to start my RUclips channel 6 months ago about self development. Now I have 429 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
Always great advice thank you for all the great content, hope your well 😊💪
Easy means Easy, but us runners do find it incredibly hard to do that. We need to forget those Strava segments for most of our runs 🏃👍
You are right, i was speaking to a fellow club runner(20 - 25), and he was telling me how he had run an easy session the other day, a sub 40 minute 10K, i asked him if it was easy, and he said, "not really", so it was not an easy run then, i replied, try as i might, he just couldnt accept this concept.
@@DavidSmith-fs5qj 🤣 he sounds like a typical runner 🤣
That's some simple and effective advice right here. Thanks!
Great stuff, James. Always good to see you've uploaded.
Glad to see you came back! Still using your pre run execs daily 👍 Good luck on new vids!
I started parkrun in Feb 18 and I can do it in 28-30mins. I've only just learnt about optimizing the aerobic heart rate to maximise fat burning so I've decided to focus on this rather than trying to run faster.
I started 6 month ago to build my aerobic system. I slowly built up to 50/60 min at 7:30 below 150 bmp. Now, after 6 months I lost 24 weeks, since I still run 60 min at 7:30 min/km below 150 bpm
Brilliant video, some excellent advice here and clearly explained. Will definitely start applying some of this thinking into my approach.
I’m going to start running on hills, hopefully I can become a faster runner after 1/2 months of training.
Thank you so much for your videos - they are very helpful! :)
Great video, I will try to incorporate some of these techniques into my training.
Good advice. Alsow you can incorporate in your running slow and fast intervals. Example first four km on 30% pace of your 5km run, and one km with 90% of your 5km run so you have fast and slow pace in one session.
Very helpful video!!! Thank you!!
Great video. Thanks for the tips.
Returning to running (Parkruns) after a very long absence, this is just what I needed to see. Thanks James. 👍
As an older runner, I find it very difficult to maintain a zone 2 pace- it amounts to a fast walk for me.
That's the same for a lot of people, including me. Fortunately, running isn't the only sport I like, so I tend to keep my running workouts faster and do my base building with cycling for example. Probably not the way to become the fastest runner ever, but it's a lot better than forcing yourself to run a lot of not very enjoyable (at least for me) slow runs.
@@Finnspin_unicycles In the beginning it basically comes down to a run walk: You run for a few minutes, quite slowly and then have to walk. It's quite annoying, but it does actually work: After a few weeks you can run faster and have to walk less, but the time till you reach this is annoying. :(
@@BlackIceDragonSalome I'd personally much rather do that on a bike, where the low intensity actually feels good and do some tempos/intervals in my running.
Worked really well for me last year (and will probably work this year). Build up the base, and then I can feed in more running volume as the fitness progresses and I can do it at a pace that feels good.
I am incresingly convinced that the real engine of running is the degree to which the runner can let gravity give weight on his backward flexed tigh (of the supporting foot), without crisping in the hip. The efficient backward flexion in the relaxed open hip is the critical point in which all amateur runners are limited. The couch stretch exercise and how to balance the whole body weight straightly vertically over the knee, which moves subsequently even backward, is largely underrepresented in all running gymnastics! Runners of your body type (and mine ;-) ) have enough strong legs, but the mechanic is highly inefficient (much more muscle work than necessary. This is a neurosensory selectivity and relaxation problem, rather than a lack of action.
Soooo many dang great points here and worth watching a few times!
I really didn't understand anything you said
Will watch it again
Just overal Strenght is a key factor aswell. 2019-2021 I was running 4 times a week. Getting my first 5K at 25:02. Pushing it more and more got me 23:20. Somehow this felt like a boundry I was unable to cross after multiple attempts, I lost motivation and stopped running entirely. September of 2022 I started Bootcamping 3 times a week (hardly any running involved). Now 1 Year later I bought new running shoes. Put the naughty shoes on and tried a 5K after almost 2 years of not really running and instantly broke my PR although beeing it with a 23:15 just 5 seconds faster. Just proving how general strenght of your muscles can improve your running.
Suddenly I'm more motivated then ever to break the 22:30 barrier at 4:30/km Pace and going to attend my first ever real race. Might just think of going for sub 20 someday :D
interesting.
Consistency is the key. Great video. 👍
Really great tips! Short but concise
Words of gold James, thank you for sharing.
Great summary video 👍. Lots of useful tips.
Thanks!! This is very helpful. To the point and a clear story. Really good! like this video!
This is really helpful!
Best running video on YT bar none!
The biggest difference I'm starting to notice is that on the slight uphill sections that I have to do my heart rate's been getting a lot better lately with the same pace. I haven't tried upping the pace yet but going from 160avg to 140 avg HR is still above most expert runners average I follow on Strava
This is asking soo much time!
Good to see ur upload again 👍👍👍👍😊
Excellent video.. Slow running to build aerobic capacity, practice running faster sometimes&cover more ground to run faster..
This is great advice. But I think I’ll just stick with slow for now.
Awesome tips, currently training for my first Half Marathon
Have you run the half-marathon yet? I did my first for the year 3 weeks ago. Just focus on doing long easy runs in training and you'll smash it.
@@thepsychologist8159 Yes i ran it roughly 3 weeks ago. Didn't go as planned but I finished under my own will lol. 2hrs 44 min
@@HalfGuardMedia Excellent. Well that would have been a great feeling. But don't worry about things not going to plan, I've been a distance runner for years but even this year on my first race I made a 'rookie' error which cost me over a minute. It just goes into the 'memory bank' for next time .... distance running is like a box of chocolates, you never know what you're gonna get!
The sizzle not the sausage.
Great advice all round.
Love the rope/polemics touch.
Good form is so important.
Running technique" stride length and increasing cadence, great tips
Love those hills.
Wow.
I can't wait to get going.
Thank you so much for so much good advice.
Running much slower to get faster is so counter intuitive it's a really difficult concept to grasp. Especially if you come from any kind of gym background where "No pain, no gain" and "If it isn't hurting it isn't working" are the mantras. This is why I'm so relieved now that the *science* is so proven on this now, I'm happy to go along with it and actually enjoy my slow runs now as I'm able to actually run so much more and without feeling my feet have been smashed with hammers at the end of the week .
Totally agree with 3:24 experienced it on my own.
From mid-march to mid-april I was outtaken buy a Plantar fasciitis. Restarted running building-up weekly pensum from 3.5 hrs/week to 7+ hours/week. Only LIT. For preserving my foot from too much stress and a backflash.
Now I can say. I lost more aerobic capacity during 8 weeks with 100% LIT than in the 4 weeks of no-running before.
Towards the end of that 8 week LIT phase I ran slower paces at higher heart beat rates than in the first half of these 8 weeks.
What is LIT? low intensity training?
Lots of knowledge in this video very well explained
My body just wants to sprint
Awesome content!
Love the video!
oh thanks now I can definitely do this to win my next week competition
im a fast miler at best. Can go 5:40ish .. I think with the right coach I can get in the 4 minute range. There really isnt a secret. Gotta do what the video says , but there is a point when your body says no, you have to say yes and break through and be efficient . High red blood cells , sugar, and carbs. If youre at high altitude, youre blessed lol. But, im not breaking any world records at 35. Branching in triathlons these days. I do 6 miles as my base, and 10 as my long run. I can go more, just no need to run myself into the ground. When I was younger id do 10- 15 miles a day. I think it did more harm then good and I would go work graveyard shifts.
Having just come back from a 6x 800 workout I appreciate the validation that they are indeed horrible!!🤪
On the neuromuscular part you forgot the most important thing: Consistency in the body positioning, dopaminic response brain/body (for example as a response to a great music playlist selection) and grit to make it. These are all "unwritten" determinants that statistics cannot give.
Good video but it seems to overlook one thing: it’s easy to run with good form right ‘outta the gate’ as high energy means you naturally take longer, quicker strides.. but we are all constantly being to told to run slowly. You can’t increase your cadence and stride length without running faster.. so the issue isn’t really form.. it’s fitness! A bit of a vicious circle.. if you’re not fit you end up running with slow cadence and short strides.. and then your knees suffer ..so then you have to decrease the length of the run in order to be able to run quickly.. but stil manage to do easy runs ..I guess you need to find the balance of slow pace / cadence / stride length
I find swimming helps without the impact. Especially for speed work and a fartlek type training
Thanks for the guidance
"If you're getting out of breath from these runs you're going to fast"
Me with asthma who's just powerwalking: 👁👄👁
I found taking 250-500mg a week of sustanon helped me run 6 days a week and improve vastly. When previously running 4 evenings a week after work was getting a strain.
This video is great I've been going back to exercising and I've started walking and jogging. I tried to run and my body was just so slow! This makes a lot of sense thank you so much.
A higher knee lift increases the risk of injury, especially for older runners.
Excellent - Thank You
Video about running:
Me: Nice (as I eat my oatmealpie)
Delightfully dense content.
One of the best I’ve watched.
thank you
Very educative 👍👏
great advice ever saw on youtube
Thanks a lot!
So practice makes perfect
My calves and feet hurt before I get tired or out of breath
I dunno about you bro, but I just whisper “Thunder Breathing, 1st form, Thunder Clap and Flash Godspeed!” Haven’t lost a race since
Now I am faster thanks
Great video
Thanks!
Really insightful....