RUN FASTER: Running Program Basics
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- Опубликовано: 16 фев 2024
- Week four of the RUN FASTER program and its time for a progress check. GOOD NEWS! I'm already shaving off time on my run!! This program works like a charm! *This is a re-edited video from the past*
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The timing of this video is incredible. I’m getting myself ready for a test that I’m very worried about. I’m almost 40 and have never really been in amazing shape, and I’ve got a good baseline now, but in need to push this next month to get to a whole new level. This video (and your others) are helping!
Keep on grinding, buddy!
MOLTO GRAZIE SIGNORE, É COSÍ AFFASCINANTE ! LEI É UN' INSPIRAZIONE PER ME + PER TUTTI ALTRI
keep it up man
Going hard!!! Thanks for the tips!
Love this guy!
Running and press ups are my weak spots so will be using this. Ty!
That really is such a good pace. Around 290 meters per minute. Very fast.
what do you do if you get a pain under your right rib area every time you run for more than a mile? when I stop and do some stretches, it stops but I'd like to get it to not show up to begin with
Okay it's clear i gotta work up to this schedule
“Oh fuck” i felt that 😂😂 ran a 5k this morning in just under 21 min. 37 degrees outside. Not great but not bad either.
That’s great!
@@RDB11B thanks!
Where does ACFT training fit in to this program? Would you do deadlifts, planks, pushups etc. on the easy days? Or just put all of them on hold for the 6 weeks?
How would you mix in your weightlifting with this run schedule? At Air Assault School rn but eagerly waiting for the full program release!
If you lift hard on legs do that on the hard run days. So this would be on day 1&4 of his training plan. This actually allows you to recover on the 30min easy jog days.
What shoes are you running with, sir?
Tried doing the 4x4x48 (4 miles x every 4 hours x for 48 hours) when i was on OPFOR and first round i did 4 miles in 30 minutes, second round i ran/jogged it and then third round i walked out to the street at 4am and my shins hurt so bad i went back inside. I wanna get back to that
How do you implement this with strength training? I currently do legs twice a week and upper body, which I wouldn’t be able to do with this program?
To implement strength training you first need to assess what exercises are more important to you. I run 7 days a week and still work in 2 actual weight training days, both are full body though. I only work on the compound movements because that really all you need. Squat, bench press, over head press and trap bar deadlift. I do 3 x 5 each exercise 2 times a week and up the weight every week. I see progress every week. I also just do tons of calisthenics workouts. Battle ropes. Weighted vest circuits. Fun stuff. For example my week looks like this: 7 days of running. This broken down looks like the gritty soldiers. 3 easy days, 2 speed days , 1 long run, and then a “fun run” like hill sprints or anything like that. If I need to I’ll take a day off. Then I do weights 2 times a week and calisthenics, battle rope, weighted vest, or sled drag/pulls 3 times a week. I’m a college student about to commission into the Airforce so this just works with my schedule. Workouts only take about 1:30- 3 hours depending on how much I do. I also swim 4-5 days a week. Good for recovery and tons of other things.
If you lift weights and have leg days should they be substituted on run days?
No work it into your running days. Your legs already get lots of growth just from running. The only weighted exercises I do for legs are things like squat, trap bar deadlift, Romanian deadlift, squat jump and different lunges. Then I also just do bodyweight leg exercises too.
would you be open to making a program for distance running? i'm not really a runner at all but i'm hoping to do a half marathon toward the end of the year and my progress has been slow. i can hike pretty much indefinitely but i don't last long actually running and i can't figure out why
Sounds like you need to build a base first. You need to start running 3x a week 30min at an exertion level that is very very low, so you can still hold a conversation while running. You should barely feel tired after running.
After a month or so, you can add in some fartlek if you feel up for it. 2x 30min easy pace, 1x fartlek for a similar distance in a week.
You add 5 min to your easy runs every month or so. Do this til you run 60-90 min + a fartlek run for the same distance.
You need to build your tendons and ligaments up to running, and your cardiovascular system will improve if you just run consistently. You don't need to push yourself to run beyond your capacity. Except when testing or after you have build a good base. So, run at a pace that is easy, and let your cardio improve so you start to cover more distances for the same time. No need to force your body into the red zone too often.
Your progression should be slow, but if you have a deadline, you can fit it around that. Your starting point also depends on where you're at now.
@@gusjeazer thanks for the advice :) i'll give that a try
i have been following along with these videos but over a week in and i started getting really bad shin splints i was wondering if you or anyone in the chat has this when they started out running im a beginner
Make sure you’re stretching your calves religiously. Tightening in the calves is something that will cause pain in the shins. Also use a roller. If the pain because intolerable, you should rest until they get better. Shin splints are very common, and they should get better over time 👍
Had you been running before you started following this?
You need to rest til they are gone and start a base building running program. Very easy pace, conversation still possible. Start with running 15 minutes or so and build up very slowly. Like, add 5 minutes a month or something. After a year, you will be running 1 hour easily with no shin splints.
After 6 months or so, introduce some fartlek or tempo runs maybe.
Your shins need to adapt. Your body needs time to get used to running. Don't go balls to the wall, go easy, give your body time
Check your form. Shin splints can be a cause of overstriding. This means your steps are too large.
Seems like you got a lot of good advice, build up tolerance slowly, warm-up, develop good form... also look into strengthening your tibialis anterior. It the muscle on the front of your shins that is used for deceleration. Look up some tib-raises (initially done leaning against a wall with no additional weight). You should do these regularly, do 15-30 reps or whatever gets a good burn/pump and do 2-3 sets. Do this at a few times a week. Trust me this will dramatically help prevention, by strengthening the necessary muscles that protect your shins on impact. Another thing to look into or consider is your boots/shoes. Moral of the story is make sure you stretch and develop/strengthen your feet by training barefoot or with minimal footwear. Foot strength is crucial. Don't wear shoes that are too small/tight. Learned myself from experience. Also if you don't HAVE to run, start building strength by walking uphill, it develops strength but is less impact.
Didn’t poop didn’t vomit I did come… I was nervous of what you were gonna say man
Fill yo pockets with meth and run from the cops, PRs all day errrr day 🔥
Aside from the running how often are you doing resistance training throughout the week and what split can I follow while trying to do this often running? Thanks!