Once again great video and I especially liked the scenery - Phuket is fantastic! One tip about the coffee. Yes, it is proven that caffeine increases your running performance, no doubts about that. But for a heavy coffee drinker the effect might be minimal - your body simply gets used to it. So if you want to see a performance improvement on a race day and at the same time you're drinking coffee regularly, don't drink it for several days, or ideally a couple of weeks before the race, then drink a coffee right before your race and watch the improvement!
you are spot on that there are different responders to super shoes, but that is measured by the efficiency gain, talking about blisters is of course also important but a totally different point.
Thank you Ben and Mary for all your informative videos., they are truly inspiring. I was able to complete my first full Marathon- San Francisco marathon today.
Very good point about the shoes. I also tried the Nike vapofly and they gave me blisters on the inner bottom of my foot. I use them now only for 1/2 marathons and wrap my feet. I love saucony they are my go to shoes! (For everything 😊)
Tip... If you have enough space in the shoe, try putting an extra insole in from another pair, something thin, but with a more traditional shape. Just sit it on top of the Nike glued one. It will wrap up around your arch when you tighten the laces and stop your foot hanging over the very narrow midfoot portion of the shoe, which is where it's probably rubbing. Works for me in both the Vaporfly (2) and Streakfly. The insole is from a Brooks Hyperion Tempo 👍
Nice, learned a lot from this. I am concerned about how much some running influencers review and rave about carbon plated shoes, when they might not be suitable for all.
@@andrewreed1329that's awesome. I'd have to sacrifice size to get down 10kg. Since I like looking bigger (I am not huge, but it is obvious I lift weights) more than I want to qualify for Boston, I guess my goal will have to be just a sub 4:00 hour marathon.
I would say no. I'm seeing a physio for hip flexor injury and they actually have me doing this to strengthen hamstrings and glutes and the resistance from pushing the belt is what you are going for.
@@PatrickStar_24 Thanks for your reply. I feel that with the right combination of floor and footwear, one could probably match the resistance of the treadmill. It's really only a matter of finding the right coefficient of friction. Of course, it would help to have some feel for what one is trying to match. Having rarely used a treadmill - and never tried to move one backwards - I could only guess at the likely forces. I wonder how much the treadmill resistance varies between brands and models.
Garmin watches are nice because they can auto detect max heart rate. I was using the 220-age for my zones which is 181 but turns out I have an unusually high max HR. I hit 195 on a 5k race then just peaked at 198 for a 10k and stayed above 190 for majority of it. I was using an Apple watch before but had similar readings as well. Also have a garmin chest strap coming in tomorrow to compare but I think I just have a really high max HR. I've only been running for 4 months but my mileage is up to 40 miles per week and long runs of 10 miles so I'm getting into somewhat decent shape to rule out HR spiking out of control. Definitely test your max HR instead of the 220-age formula.
That formula is total garbage. I'm a 57 year old male and my lactate threshold is 166 bpm (3 bpm above my theoretical maximum according to the formula). In other words, I'm still running aerobically at a heart rate that the formula suggests is above my anaerobic limit!
Great video as always! Can you tell me how you fill in and interpret the zone naming in the Garmin app? It’s quite confusing to me that the 3th zone is called aerobic 😅
sure there is a phycological effect in performance, but the efficiency can be measured in a lab by analyzing the oxygen consumption, one of the last doctors of running podcasts had an interesting interview with the author of the Vaporfly 4% study discussing how they measure between different shoes, effect of foam and plates etc.
Just because so called scientists conduct tests in a laboratory doesn't make their conclusions valid. They ignore on purpose the confounding variables the most important of which is runners are told they are wearing supershoes in advance.
What I've noticed about my own heart rate recovery (HRR) is that outcomes depend on my HR got to peak. If I'm running short, anaerobic intrrvals it will recover quickly. If I'vd done a long hard progression run it comes doen mord slowly. I don't think thst's a measure of "fitness" it simlly reflects shat uour nody has been exposed to !(together with things like deydration). In other words I ghink HRR is only a valid measure of fitness for similar training sessions.
@@eleanorbernard2082 Glad you got help. I found out that if I train my hamstrings more, and do no quads whatsoever that things get better. However, those intervals do me no favors :-)
I have a hip flexor issue right now as well that's been lasting for 6 months. Seeing a physio and we are strengthening hip, glutes and hamstrings. Also did a dry needling session in the glute. After a couple weeks it took my pain down from a 7 down to a 3ish. It's still there but the pain is more tolerable when running. They say to strengthen muscles around the hip to help with stabilization.
@@PatrickStar_24 Glad you got better. I have gotten some relief by not training my hip flexors at all and focus only on hamstrings and butt. No quads at all seems to work some at least. But it comes and goes. Last week has been horrible again. Sometimes running makes it better, sometimes worse
@@missingmimicThe three's also worked very well for me. I believe certain shoes are best fit to certain feet. I trust there are many good brands, just made for different feet.
pretty sure walking backwards on a treadmill like that although good for the knees actually completely fucks up the calibration speed of the treadmill. 🤷🏼♂️
With regards to the walking backwards: I know some therapists and influencers swear by it (most notably KneesOverToesGuy, who is fantastic), but to the best of my knowledge there currently aren’t many studies on it, and the results tend to be mixed or to effectively say that there’s not much difference in benefit from walking backwards rather than walking forward. Doctor Mike on RP Strength recently touched on that in a recent video in which he otherwise mostly gushed over KneesOverToesGuy - taking the position that it might work, and he wouldn’t say that it doesn’t work, but there just doesn’t seem to currently be evidence that it works. Basically, I think that it’s probably worth mentioning, I think that you’re overselling it.
Hey, heart rate has nothing to do with age. My zone 2 heart rate is actually all the way up to 166 and I know runners 20 years younger than me with way higher and way lower zone 2’s and thresholds etc. it’s more to do with the size and strength of our hearts 😊
I can't follow a video with someone running and talking at the same time. It's a ten minute video. Take ten minutes out of your day to do this properly!
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Once again great video and I especially liked the scenery - Phuket is fantastic! One tip about the coffee. Yes, it is proven that caffeine increases your running performance, no doubts about that. But for a heavy coffee drinker the effect might be minimal - your body simply gets used to it. So if you want to see a performance improvement on a race day and at the same time you're drinking coffee regularly, don't drink it for several days, or ideally a couple of weeks before the race, then drink a coffee right before your race and watch the improvement!
you are spot on that there are different responders to super shoes, but that is measured by the efficiency gain, talking about blisters is of course also important but a totally different point.
8:09 I honestly can’t comprehend eating 800-1,000 g of carbs per day leading up to a race! That seems absurd, but I’ll give it a shot!
Good tips. Especially the caffeine tip which I always forget to do. Need to drink coffee before every race/workout!
Thank you Ben and Mary for all your informative videos., they are truly inspiring. I was able to complete my first full Marathon- San Francisco marathon today.
Great info- no gimmicks, just good information that runners can benefit from.
Very good point about the shoes. I also tried the Nike vapofly and they gave me blisters on the inner bottom of my foot. I use them now only for 1/2 marathons and wrap my feet. I love saucony they are my go to shoes! (For everything 😊)
Thats based on how YOU run not the shoe itself i have vaporfly as well and they are perfect
Tip... If you have enough space in the shoe, try putting an extra insole in from another pair, something thin, but with a more traditional shape. Just sit it on top of the Nike glued one. It will wrap up around your arch when you tighten the laces and stop your foot hanging over the very narrow midfoot portion of the shoe, which is where it's probably rubbing. Works for me in both the Vaporfly (2) and Streakfly. The insole is from a Brooks Hyperion Tempo 👍
Another quality video both. Well done 👍. Great advice. 🏃🏻♂️🏃♀️👍
Nice, learned a lot from this. I am concerned about how much some running influencers review and rave about carbon plated shoes, when they might not be suitable for all.
Love your videos
Thank you so much for the running and lifting advice
Absolutely my favorite channel
Great video Ben, super useful tips all in one place
Thanks guys!!!!!!!
Alphafly dropped 2 mins from my 5k time took me from 20 mins to 18 mins definitely made a difference
What were you using before the alphafly?
@@timwatkiss6123clogs
Would love to see you guys in Karratha West Aust 🙂
Parfait!
I didn't expect you to be that light. Guess that is another advantage I don't have when I run. I weigh 86kg (@176cm).
im 76kg at 180, so yeah a bit slower, but cutting from 80kg to 70kg, getting faster every week
@@andrewreed1329that's awesome. I'd have to sacrifice size to get down 10kg. Since I like looking bigger (I am not huge, but it is obvious I lift weights) more than I want to qualify for Boston, I guess my goal will have to be just a sub 4:00 hour marathon.
Phuket.😂❤
Tip 1 question...
For those of us without a treadmill, could we get the same benefit with socks on a smooth, hard floor?
I would say no. I'm seeing a physio for hip flexor injury and they actually have me doing this to strengthen hamstrings and glutes and the resistance from pushing the belt is what you are going for.
@@PatrickStar_24 Thanks for your reply.
I feel that with the right combination of floor and footwear, one could probably match the resistance of the treadmill. It's really only a matter of finding the right coefficient of friction. Of course, it would help to have some feel for what one is trying to match. Having rarely used a treadmill - and never tried to move one backwards - I could only guess at the likely forces.
I wonder how much the treadmill resistance varies between brands and models.
Garmin watches are nice because they can auto detect max heart rate. I was using the 220-age for my zones which is 181 but turns out I have an unusually high max HR. I hit 195 on a 5k race then just peaked at 198 for a 10k and stayed above 190 for majority of it. I was using an Apple watch before but had similar readings as well. Also have a garmin chest strap coming in tomorrow to compare but I think I just have a really high max HR. I've only been running for 4 months but my mileage is up to 40 miles per week and long runs of 10 miles so I'm getting into somewhat decent shape to rule out HR spiking out of control. Definitely test your max HR instead of the 220-age formula.
That formula is total garbage. I'm a 57 year old male and my lactate threshold is 166 bpm (3 bpm above my theoretical maximum according to the formula).
In other words, I'm still running aerobically at a heart rate that the formula suggests is above my anaerobic limit!
Training my gut, hmm I wish I’d known that before taking a Beet It shot before the Manchester 10k. Thank goodness for a coffee shop toilet
Great video as always! Can you tell me how you fill in and interpret the zone naming in the Garmin app? It’s quite confusing to me that the 3th zone is called aerobic 😅
Yeah that aerobic zone confused me too.
Anyone else out there desperately wanted to turn that treadmil on 😂
Ita hard to claim super shoes increase performance because there's no control group of runners wearing super shoes without knowing it.
sure there is a phycological effect in performance, but the efficiency can be measured in a lab by analyzing the oxygen consumption, one of the last doctors of running podcasts had an interesting interview with the author of the Vaporfly 4% study discussing how they measure between different shoes, effect of foam and plates etc.
Just because so called scientists conduct tests in a laboratory doesn't make their conclusions valid. They ignore on purpose the confounding variables the most important of which is runners are told they are wearing supershoes in advance.
Metallica vest 👌👌
What I've noticed about my own heart rate recovery (HRR) is that outcomes depend on my HR got to peak. If I'm running short, anaerobic intrrvals it will recover quickly. If I'vd done a long hard progression run it comes doen mord slowly.
I don't think thst's a measure of "fitness" it simlly reflects shat uour nody has been exposed to !(together with things like deydration).
In other words I ghink HRR is only a valid measure of fitness for similar training sessions.
My stupid hip is 7/10. For like 5 years. No doctor or X-ray find anything causing it. Incredibly frustrating. Rest won't help either
I had a hip issue. Went to a physio. Was a glute problem, presenting as pain in the hip.
@@eleanorbernard2082 Glad you got help. I found out that if I train my hamstrings more, and do no quads whatsoever that things get better. However, those intervals do me no favors :-)
I have a hip flexor issue right now as well that's been lasting for 6 months. Seeing a physio and we are strengthening hip, glutes and hamstrings. Also did a dry needling session in the glute. After a couple weeks it took my pain down from a 7 down to a 3ish. It's still there but the pain is more tolerable when running. They say to strengthen muscles around the hip to help with stabilization.
@@PatrickStar_24 Glad you got better. I have gotten some relief by not training my hip flexors at all and focus only on hamstrings and butt. No quads at all seems to work some at least. But it comes and goes. Last week has been horrible again. Sometimes running makes it better, sometimes worse
I love my Saucony endorphin pro 4's!
I just got the pro 3s and I love them 🎉
@@missingmimicThe three's also worked very well for me. I believe certain shoes are best fit to certain feet. I trust there are many good brands, just made for different feet.
pretty sure walking backwards on a treadmill like that although good for the knees actually completely fucks up the calibration speed of the treadmill. 🤷🏼♂️
63 kg weasel club :)
With regards to the walking backwards: I know some therapists and influencers swear by it (most notably KneesOverToesGuy, who is fantastic), but to the best of my knowledge there currently aren’t many studies on it, and the results tend to be mixed or to effectively say that there’s not much difference in benefit from walking backwards rather than walking forward. Doctor Mike on RP Strength recently touched on that in a recent video in which he otherwise mostly gushed over KneesOverToesGuy - taking the position that it might work, and he wouldn’t say that it doesn’t work, but there just doesn’t seem to currently be evidence that it works.
Basically, I think that it’s probably worth mentioning, I think that you’re overselling it.
I am pretty sure that walking backwards on a treadmill whilst turned off will damage your treadmill.
No it’s all good 👍🏻 😊
Been doing it for years. No issue.
It is hard on the motor.
Electric motor, does no damage whatsoever.@@saraeppenbaugh4956
No socks on your run😯
Ha ha that was only for the walk!
40 + year old in Z2 with HR 158 ? Sounds very high
Hey, heart rate has nothing to do with age. My zone 2 heart rate is actually all the way up to 166 and I know runners 20 years younger than me with way higher and way lower zone 2’s and thresholds etc. it’s more to do with the size and strength of our hearts 😊
Hey thanks for reply. How do you calculate these zones and your max HR?
We seem to be forcing the Russians into using Nukes...
No socks? 😳
I can't follow a video with someone running and talking at the same time. It's a ten minute video. Take ten minutes out of your day to do this properly!
You do know this is a running channel, about running, made by runners?
@mikehenry7878 😂
I can’t follow a video with someone drinking a coffee whilst talking about caffeine, especially on a running channel 😂😂😂