"Church of the every other Sunday" such a great quote! I'm working on running a long run more regularly especially to strengthen my 5K runs. Appreciate the advice!
I guess it also depends why you're running, I want to spend atleast an hour on the road and at most 3hours...i run more for my mind than my body. I've started to do it mindfully, instead of focusing on pace and km/h I try and enjoy the view, the sunrise, clowds, sounds around me(nature/traffic) I enjoy it more. The other benefits, yes their noticeable but are just a bonus... My mind(mental health) is the most important reason why I run.
I also started running. And i enjoy using my body, and feeling the wind and the smell of the forest. Nit really to run races, but i still use strava to beat myself when i feel like it.
The weekend long trail run is my absolute favourite. I look forward to it all week. I look forward to challenging myself on the distance or the vertical. I also try and run it with a friend for company. Sometimes you’re out there for 4 plus hours so if you’ve got a companion, the chat will make 4 hours seem like 2. The long run is a chance to discover improvement on every aspect of your running skills and fitness without time constraints. Lastly, when you’re tramping around beautiful scenery in fresh air, there is no greater investment in your health and no better way to spend those hours focussing on life’s most basic beauty.
I'm a firm believer in building up to reasonable mid week medium-long runs. For me, being able to run 8-10 as part of my daily running makes the weekend long run (16-20 miles) much more attainable. I remember back when 6 miles was the longest I could go for my daily run, running 13 miles for my weekend long run was tough. Now, not so much. The difficulty is in recovery, meaning, pushing yourself enough to reach impactful and strategic running improvement (pace and distance) without over-stressing your body to the point that it takes significant more effort to recoup.
I like turning the long run into a meditation. Once I get myself relaxed I can run so much longer with little stress. Visual meditation is the best. Relax!
Michael 732 - I’m with you on that one. 😂 I don’t have different paces either. Race day is survival running. No clue what pace it could possibly be when I toe up to that line. Tempo pace? For how many miles? If I could do that, I would run that pace. 🤷🏽♀️
@@nosirrahm I have a friend who is on the USA 24 racing team. He paces for marathons all the time. He can run a t a set pace and hold that pace within seconds. It amazes me.
I was like that until a couple of months back. I had running pace and a sprinting pace. Two gears. Now after HR based training on a consistent basis, I run my 5ks at a much faster rate, around 4:40 mins /km. The 10k is around 5:15. My 21k is at a nice threshold rate around 5:40.
It's great that you don't take after what others say. you are the One who knows your body. Keep running by your own pace, and try improving your times. That categorization 5k pace marathon pace is BULLSHIT. they all want to seem pros, but The fact is that Kipchoge marathon pace is way faster than most people 1k fastest pace. so be your own metronome fuck what every body talk with fancy terms. they are all full of crap.
Increasing pace is huge mid long run... even if u feel dead and u just push hard for 10-30 seconds like he said makes such a good difference for your body - at least for me
@@samibouraoui4449 I started running since 3 months. My best KM time is 6:20. I am hoping to run 5K as my first milestone in about 4 weeks from now. I hope I can do it under 35 mins. Any pointers, advise??:)
I can attest to the speeding up to increase range of motion. I recently spent about 6 weeks doing nothing but power hiking while recovering from a surgery...my legs always felt sore, but once i started actually running again, everything loosened up and felt normal....so definitely going to have to try to implement that on my long runs.
I would add to advices provided by Jason that good, planned in advance, recovery after a long run makes long run in general less fatigue. I always support long run with enough isotonic because keeping water-salt balance after long run is very important and also plan additional hour of sleeping (e.g. middle day nap). It's also good to add massage (at least for legs, but better for whole body) in 3-4 hrs after run and eat more protein at the day with long run. Just as a psychological trick you can also have some "prize" after good long run, like chocolate bar or buying favorite music DVD, etc. (something what you can afford one time a week)
The whole idea of the long run which is the most important workout for a distance runner. The long run improves your endurance but being a better fat burner a runners best energy source. The long run is anything greater than 1hr 30 mins to 2hrs 30mins. Steve Jones former world record holder 2hr 7 mins in 1985 said perfectly you must get strong before you get fast.
Run slower - no seriously slower than that pace you feel you can hold forever. SLOWER. It's really hard actually, I can start slow, but then get in the zone and pick up the pace without realizing it - but if I just slow down again (slower than my marathon pace), then all is good and I can pill up the miles
I am of the opposite view. Frequent long runs increase probability of injury and tendinitis. It is an unnecessary risk unless you are a professional athlete. If you want to be able to to run in your 40s, 50s and beyond you have to add enough time in your training schedule for recovery, strength, stretching and balance exercises. One long run of 10-15k uphill weekly is all that I would recommend for most people (in addition to strength and conditioning exercises).
Jeff Galloway advises building rest weeks in to your training every 2nd or 3rd week, to fully recover and prevent injury. He also has recommended running a long run every other week, and ran a 2:16 marathon in his mid 30s with this routine. I'm not against training like you say, but some runners are more prone to injury at higher mileage, what do you think?
See how you've conflated "a consistent long run" with "high mileage?" That's issue #1. Issue #2 is that you can get recovery in other ways besides cutting your long run every few weeks. In fact, there are far more effective recovery methods than compromising your most important workout (for longer distance runners, anyway). Issue #3 is that it's never an "either/or" scenario. Recovery weeks and shorter long runs are great ideas - just not very frequently. The human body is far more capable than you think. And if you truly *need* a recovery week every 2-3 weeks, then something is up with your training...
I jus did my 1st ever HM (21km) run.. aiming for FM(42km)in future.. i didnt feel tired or fatigue when i ran. In fact i still feel quite energetic and dont even need an energy gel and cud still speed up at my last km to hit the funishing line.. my problem is my muscle started to get sore from 16km onwards.. and got worse n worse as i proceeded.. any useful tips? Thx..
Building strength and continuing to get out there and run will help the most. As you build your aerobic base and strength, you'll be come more capable at running longer and maintain a specific pace. Best of luck to you!!!
I need help on getting back from a serious injury. I broke my ankle last year before my first half-marathon, which I was prepared for. I'm having trouble building my leg/ankle/calf back up I couldn't even run 1/4 mile a couple days ago. Any tips on regaining my former ability?
Shadow 3091 focus on strength, such as calf raises and squats for a month. Once the strength and mobility is regained, slowly get back into the running
It seems like you do not understand a "race pace." It is the pace you run when you race a certain distance. So if you race a 5-mile distance in 35 minutes, your 5mi race pace is 7min per mile.
How do you compensate for the injury-prone runner? For example, I have a bad back and can’t manage consistent long runs without risking the health of my discs - early signs of degenerative disc disease.
meronamkeithho I assume you are working with your doc and good PT to implement a good plan to strengthen core and back muscles as best possible for your situation. Forget internet advice - your challenge requires personal professional attention. Good luck
thks for the upload jason, it is helpful but i dont agree with the leg swings or hips' swings i believe that might lead to an injury, although i agree that increasing mileage and pace will help overcome long runs. out of my humble experience i can say running 1 or 2 extra miles in mid-week on tired legs during a long run training will help the body to metabolize the fat faster which leads to no or less fatigue after the 10-12 mile range. keep up the gd work
Leg swings are the only thing which 'refreshes' my legs during long runs.. every 20k or so we stop, swing and start again. I think it's definitely helpful
I always do leg swings before, during and after my runs, it’s help prevent any injuries and reinvigorates my legs. They’re much kinder than static stretching although there is definitely a place for them too.
Got to twenty miles on treadmill then was starting to zoink ,at the 28 km mark thought I could do a marathon but just came off ,8 year strategy program
Your longest run of the week, to keep it simple! I wrote more about LR's on Strength Running if you want to dive in: strengthrunning.com/2016/08/long-run-case-for-running-long/
My long runs are pretty easy now that I slow most of them down (to an appropriate effort), and do them EVERY week... I'll also add some up tempo or small surges during the final 30 minutes. Helps wake my brain up too. I also like to do some of them with significant elevation gain. It took about 2 months to work up to a weekly 2 hour 2 minute run.
I would love to run there. I also want to ride there. Where I live in Ohio there are no hills and very few trees, just mile upon miles of grain fields.
Most marathon training programmes recommend not running longer than 3 hours during your training period. They all say that you should run up to 20 miles or 3 hours at most as the cost/benefit is no better for doing any more .
I do a simple method. The first quarter distance determines the rest of my long run. Example, if the first 5k I'm comfortable with my performance then I know I'll have no problem finishing my 20k run.
That’s great....but that’s not what he’s addressing here. He’s addressing the importance of training and preparation to get there. No one can just do a 5k and then anything following that is the same. Nope. It’s a continuum of much training and preparation.
Funny I'm the opposite I really enjoy the long run (trails or road) I slow down my pace down about 60 sec and enjoy the views. I need help and a kick in the pants for my hill repeats. I have a good hill about .18 mile time 10, with a warm up and cool down. Strides and tempo are also a painful days.
I never run more than 20 minutes during training, and do 21.30 min on the 5k. I am 45 yr old. running for 3 years. (did weightlifting my whole life though, i am a fast twitch type). If i run more than 20 minutes i get really high cortisol.
My heart rate gets so high when I run that to stay in the right zone I have to walk. It seems like I can’t get past this. Like it’s impossible to run a 5K non stop. I don’t get what’s wrong with me or what I’m doing wrong.
How long have you been running for? If your new and sit most of the time during the day maybe you just need to build up to it. I'm not a doctor or anything but I hope it's nothing too serious.
@fuscia I had that same problem too when I was trying to stay in my zone 2. But after four weeks or so, I was running at a faster pace while cruising in zone 2. It just took time for my body to adjust.
Besides the suggestions in the video, I think a solid strength training program would help. We have a series on effective weightlifting for runners if you'd like to learn more: strengthrunning.com/strength/
I can only run once a week. It's a 5k and I dread it. It's so painful trying to beat my pb. Plus I'm not so sure on the health effects of pushing the body in anything more than once a week longterm. Long distance runners don't age well and look weak.
For me, after 13 miles everything's kind of hard. It is because I do not run much above that distance.... So I can fix this by running more 15, 17 or 20 milers more often?
Sounds like a great idea to me. A progression of distances that gradually gets you to 14, 15, and higher mileage levels (much like a marathon training long run progression) will make those 13 miles feel a lot easier. The more you do it, the easier it'll get.
I usually do some date bars on runs longer than 20K, usually start around 10-11 mile something like 200 kcals every second mile, so for 14-15 miler I would take 3 times 200 kcal bars and go like 1st during 10th, second on 12th and third right after the run. I do not usually have problems with energy, especially if I got my nutrition dialed. It is just that after 13 mile I am not very used to running that far, so I just feel it. Come to think of it, I do not usually take magnesium or that kind of things with me, maybe I should experiment with that more, and with isotonic drinks, running drinks in general.
I don't know what programs this dude has been looking at, but all the programs I have seen has a long run every week. The only thing they do to go away from this is a shorter long run usually every 4 weeks. So maybe 30k, 35k,, 40k, 20k every 4 weeks. The 20k is half the previous week's long run, but it's still a long run.
Vegan Mama so you are not vegan you are plant based with some meat Vegan is an ethical stance on animals rights and not using any bi products of animals or causing any harm or suffering you then are considered pescatarian if you consume fish 🐟 your name should be changed to pescatarian mama or plant based mama and not vegan mama
Do you have a specific criticism or are you just complaining? Coaches don't have patience for that. If your long runs are "hard" then you need to do them more often.
@@StrengthRunning sorry it wasn't meant offenedingly! I really enjoy your channel... I just thought you'll give more specific tipps like taking energy gels and water with you... continue the good work!
@@medrunnervanpath9568 a really good tip i recently came up with is to take loads of metamucil befor your long run and then u r really needing to take a poo and pretend u running to the toiler.
nosirrahm in and out through your nose every breath. If it's difficult to breath like that, slow down, and walk if you need to, and still breath through your nose. After a while you can go faster and faster and still only breath through the nose. I discovered it by chance this summer and immediately got some cool effects on my running so I became curious and started reading up on it. Now I run all my runs like that, except really hard intervals, and all my biking as well. Check out Patrick McKeown or The Oxygen Advantage here on youtube.
"Church of the every other Sunday" such a great quote! I'm working on running a long run more regularly especially to strengthen my 5K runs. Appreciate the advice!
Joe Kinchicken who hurt you
I guess it also depends why you're running, I want to spend atleast an hour on the road and at most 3hours...i run more for my mind than my body. I've started to do it mindfully, instead of focusing on pace and km/h I try and enjoy the view, the sunrise, clowds, sounds around me(nature/traffic) I enjoy it more. The other benefits, yes their noticeable but are just a bonus... My mind(mental health) is the most important reason why I run.
I also started running. And i enjoy using my body, and feeling the wind and the smell of the forest.
Nit really to run races, but i still use strava to beat myself when i feel like it.
Back in the 80’s I took a Silva class. It teaches a person to visualize them selves relaxing, one breath at a time.
Take a look!
The weekend long trail run is my absolute favourite. I look forward to it all week.
I look forward to challenging myself on the distance or the vertical.
I also try and run it with a friend for company. Sometimes you’re out there for 4 plus hours so if you’ve got a companion, the chat will make 4 hours seem like 2.
The long run is a chance to discover improvement on every aspect of your running skills and fitness without time constraints.
Lastly, when you’re tramping around beautiful scenery in fresh air, there is no greater investment in your health and no better way to spend those hours focussing on life’s most basic beauty.
I'm a firm believer in building up to reasonable mid week medium-long runs. For me, being able to run 8-10 as part of my daily running makes the weekend long run (16-20 miles) much more attainable. I remember back when 6 miles was the longest I could go for my daily run, running 13 miles for my weekend long run was tough. Now, not so much. The difficulty is in recovery, meaning, pushing yourself enough to reach impactful and strategic running improvement (pace and distance) without over-stressing your body to the point that it takes significant more effort to recoup.
Took me 3 months to work up to running 3 miles per day, and my long run so far has only been 4 miles. Guess I've got a LONG way to go huh? LOL!
I like turning the long run into a meditation. Once I get myself relaxed I can run so much longer with little stress.
Visual meditation is the best. Relax!
It always cracks me up when my friends talk about 5k pace vs marathon pace. I only have one pace. SLOW...
Michael 732 - I’m with you on that one. 😂 I don’t have different paces either. Race day is survival running. No clue what pace it could possibly be when I toe up to that line.
Tempo pace? For how many miles? If I could do that, I would run that pace. 🤷🏽♀️
@@nosirrahm I have a friend who is on the USA 24 racing team. He paces for marathons all the time. He can run a t a set pace and hold that pace within seconds. It amazes me.
I was like that until a couple of months back. I had running pace and a sprinting pace. Two gears.
Now after HR based training on a consistent basis, I run my 5ks at a much faster rate, around 4:40 mins /km. The 10k is around 5:15. My 21k is at a nice threshold rate around 5:40.
@@Runner466 yup, heart rate based. I agree. The slow workouts are really slow and boring. But I have seen improvement due to it
It's great that you don't take after what others say. you are the One who knows your body. Keep running by your own pace, and try improving your times. That categorization 5k pace marathon pace is BULLSHIT. they all want to seem pros, but The fact is that Kipchoge marathon pace is way faster than most people 1k fastest pace. so be your own metronome fuck what every body talk with fancy terms. they are all full of crap.
Increasing pace is huge mid long run... even if u feel dead and u just push hard for 10-30 seconds like he said makes such a good difference for your body - at least for me
with 10,000 videos about how to run longer, every single one of them is so invaluable. thanks for the upload!
Appreciate the honest, practical information. Especially advising to stop & loosen up when you start feeling tight.
Just finished my first 21k run today, and i will surely try your tipps next time! Thank you!!
What was your time
@@dont_talk2me 02:06:36
@@samibouraoui4449 that's awesome time! Inspired...
@@dont_talk2me thank you! Now i can run a 21 k sub 2h! But I made the most progress at the 10k while training long runs.
@@samibouraoui4449 I started running since 3 months. My best KM time is 6:20. I am hoping to run 5K as my first milestone in about 4 weeks from now. I hope I can do it under 35 mins.
Any pointers, advise??:)
I can attest to the speeding up to increase range of motion. I recently spent about 6 weeks doing nothing but power hiking while recovering from a surgery...my legs always felt sore, but once i started actually running again, everything loosened up and felt normal....so definitely going to have to try to implement that on my long runs.
Good stuff! And I agree, I don’t like light long runs in training schedules. Keep building on that mileage! 👍🏾
I would add to advices provided by Jason that good, planned in advance, recovery after a long run makes long run in general less fatigue. I always support long run with enough isotonic because keeping water-salt balance after long run is very important and also plan additional hour of sleeping (e.g. middle day nap). It's also good to add massage (at least for legs, but better for whole body) in 3-4 hrs after run and eat more protein at the day with long run. Just as a psychological trick you can also have some "prize" after good long run, like chocolate bar or buying favorite music DVD, etc. (something what you can afford one time a week)
Oleksandr Molodetskyi this is some good knowledge! Thank you man!
I do leg swings after every mile and it has HELPED tremendously!!
How I run longer- “THEY DON’T KNOW ME SON! WHO’S GONNA CARRY THE BOATS!!” - Goggins
And the logs!!!
I actually say “they don’t know me son” when I start getting weak and it helps!!!!! Lol. I love Goggins The dude inspires the heck outa me
@@WeFindSimpleSolutions me too
YEAH!!! You don’t know me son! And people are looking at me like I’m mad😂😂😂 But it does help!
These words frequently go through my mind when I’m running up a long hill!
What a beautiful place to run Jason!
Soooo inspiring video. Hoping to do my first marathon in 2020
Cristina C GOOD LUCK TO YOU!!!👍💨
The whole idea of the long run which is the most important workout for a distance runner. The long run improves your endurance but being a better fat burner a runners best energy source. The long run is anything greater than 1hr 30 mins to 2hrs 30mins. Steve Jones former world record holder 2hr 7 mins in 1985 said perfectly you must get strong before you get fast.
Run slower - no seriously slower than that pace you feel you can hold forever. SLOWER. It's really hard actually, I can start slow, but then get in the zone and pick up the pace without realizing it - but if I just slow down again (slower than my marathon pace), then all is good and I can pill up the miles
Yep definitely. Long run every week. Don't push the pace. Shorter runs in the week but long runs every weekend build slowly .
@@jowebb8040 I just started running and definitely went to far to fast. Couldn't run for two weeks.
I am of the opposite view. Frequent long runs increase probability of injury and tendinitis. It is an unnecessary risk unless you are a professional athlete. If you want to be able to to run in your 40s, 50s and beyond you have to add enough time in your training schedule for recovery, strength, stretching and balance exercises. One long run of 10-15k uphill weekly is all that I would recommend for most people (in addition to strength and conditioning exercises).
Jeff Galloway advises building rest weeks in to your training every 2nd or 3rd week, to fully recover and prevent injury. He also has recommended running a long run every other week, and ran a 2:16 marathon in his mid 30s with this routine. I'm not against training like you say, but some runners are more prone to injury at higher mileage, what do you think?
See how you've conflated "a consistent long run" with "high mileage?" That's issue #1.
Issue #2 is that you can get recovery in other ways besides cutting your long run every few weeks. In fact, there are far more effective recovery methods than compromising your most important workout (for longer distance runners, anyway).
Issue #3 is that it's never an "either/or" scenario. Recovery weeks and shorter long runs are great ideas - just not very frequently. The human body is far more capable than you think. And if you truly *need* a recovery week every 2-3 weeks, then something is up with your training...
@@JasonFitzgerald very helpful. Thanks!
yes. I have to do long run EVERY week! thx
Great advice. Thank you.
What's the song at the end
Good words. Thank you.
Super informative thank you!!
I jus did my 1st ever HM (21km) run.. aiming for FM(42km)in future.. i didnt feel tired or fatigue when i ran. In fact i still feel quite energetic and dont even need an energy gel and cud still speed up at my last km to hit the funishing line.. my problem is my muscle started to get sore from 16km onwards.. and got worse n worse as i proceeded.. any useful tips? Thx..
Building strength and continuing to get out there and run will help the most. As you build your aerobic base and strength, you'll be come more capable at running longer and maintain a specific pace. Best of luck to you!!!
Same here. Fatigue is not the main problem but the muscle sore is the problem
I'm getting fatigue after 1km any tips for me !
What diet you follow or you just born like that
1st time watching your channel; great content/advice and THAT drone footage of the area...wow!
I need help on getting back from a serious injury. I broke my ankle last year before my first half-marathon, which I was prepared for. I'm having trouble building my leg/ankle/calf back up I couldn't even run 1/4 mile a couple days ago. Any tips on regaining my former ability?
Shadow 3091 focus on strength, such as calf raises and squats for a month. Once the strength and mobility is regained, slowly get back into the running
is it ok to run ever day or should i give my legs a rest im training for a marathon?
Great tips! Thank you. But what is meat by "5km (or 5mile) pace"? How fast is that?
It seems like you do not understand a "race pace." It is the pace you run when you race a certain distance. So if you race a 5-mile distance in 35 minutes, your 5mi race pace is 7min per mile.
How do you compensate for the injury-prone runner? For example, I have a bad back and can’t manage consistent long runs without risking the health of my discs - early signs of degenerative disc disease.
meronamkeithho I assume you are working with your doc and good PT to implement a good plan to strengthen core and back muscles as best possible for your situation. Forget internet advice - your challenge requires personal professional attention. Good luck
He didn't mention it but I think if I quit smoking I will increase my endurance. I feel I am off to a good start anyway.
thks for the upload jason, it is helpful but i dont agree with the leg swings or hips' swings i believe that might lead to an injury, although i agree that increasing mileage and pace will help overcome long runs. out of my humble experience i can say running 1 or 2 extra miles in mid-week on tired legs during a long run training will help the body to metabolize the fat faster which leads to no or less fatigue after the 10-12 mile range. keep up the gd work
Leg swings do not lead to injuries.
Leg swings are the only thing which 'refreshes' my legs during long runs.. every 20k or so we stop, swing and start again. I think it's definitely helpful
I always do leg swings before, during and after my runs, it’s help prevent any injuries and reinvigorates my legs. They’re much kinder than static stretching although there is definitely a place for them too.
Got to twenty miles on treadmill then was starting to zoink ,at the 28 km mark thought I could do a marathon but just came off ,8 year strategy program
Genes are the cards you are dealt. We just play the cards we are dealt, or quit the game.
Define "long run"?
Your longest run of the week, to keep it simple! I wrote more about LR's on Strength Running if you want to dive in: strengthrunning.com/2016/08/long-run-case-for-running-long/
thank you Jason Fitzgerald :-)
Jason Fitzgerald Super helpful, thank you!!!
My long runs are pretty easy now that I slow most of them down (to an appropriate effort), and do them EVERY week... I'll also add some up tempo or small surges during the final 30 minutes. Helps wake my brain up too. I also like to do some of them with significant elevation gain. It took about 2 months to work up to a weekly 2 hour 2 minute run.
Man my long run I’m trying to get to is 1.5 miles.....
Alex Lopez You got this!!!👍🔥
when you get to 1.5 miles you will say "if i can do 1.5 then i could do 3..."
At what pace should be a long run must be ??
Good and straightforward advise. Thank you! You got a new subscriber.
What is the name of trail
Good tips
Great advice
Thank you the tips
I would love to run there. I also want to ride there. Where I live in Ohio there are no hills and very few trees, just mile upon miles of grain fields.
How would you run a 5k?
Most marathon training programmes recommend not running longer than 3 hours during your training period. They all say that you should run up to 20 miles or 3 hours at most as the cost/benefit is no better for doing any more .
True, though some coaches increase that limit to 3.5 hours.
In long runs and no headphones what do u think about to get you through the run ?
I look at all the things that whizz past me. And take it all in.
Only thing that I see is über drivers and Uber eats 🙄
Life. The pain helps me focus.
I do a simple method. The first quarter distance determines the rest of my long run. Example, if the first 5k I'm comfortable with my performance then I know I'll have no problem finishing my 20k run.
Lol, I am a beginner but I don't think I can complete a long run after running first 5km
That’s great....but that’s not what he’s addressing here. He’s addressing the importance of training and preparation to get there.
No one can just do a 5k and then anything following that is the same. Nope. It’s a continuum of much training and preparation.
That's kinda true. My longest run now is 5 to 7 km. If the first 1-2 km is okay, then 5-7 is easy.
Giving tips on how to run longer.
1. Can you endure
Thanks mate
tntramzy12 😂😂😂 i came here hoping someone else would say this
Funny I'm the opposite I really enjoy the long run (trails or road) I slow down my pace down about 60 sec and enjoy the views. I need help and a kick in the pants for my hill repeats. I have a good hill about .18 mile time 10, with a warm up and cool down. Strides and tempo are also a painful days.
Thank You Sir
I never run more than 20 minutes during training, and do 21.30 min on the 5k. I am 45 yr old. running for 3 years. (did weightlifting my whole life though, i am a fast twitch type). If i run more than 20 minutes i get really high cortisol.
My heart rate gets so high when I run that to stay in the right zone I have to walk. It seems like I can’t get past this. Like it’s impossible to run a 5K non stop. I don’t get what’s wrong with me or what I’m doing wrong.
How long have you been experiencing this?
How long have you been running for? If your new and sit most of the time during the day maybe you just need to build up to it. I'm not a doctor or anything but I hope it's nothing too serious.
@fuscia I had that same problem too when I was trying to stay in my zone 2. But after four weeks or so, I was running at a faster pace while cruising in zone 2. It just took time for my body to adjust.
Possibly try slow it down abit and slowly pick the pace back up
slow down
Every now and then my legs fatigue around 10km, but I’m not tired or out of breath. How can I fix, my normal Speed is 8-9km an hour.
Besides the suggestions in the video, I think a solid strength training program would help. We have a series on effective weightlifting for runners if you'd like to learn more: strengthrunning.com/strength/
I can only run once a week. It's a 5k and I dread it. It's so painful trying to beat my pb. Plus I'm not so sure on the health effects of pushing the body in anything more than once a week longterm. Long distance runners don't age well and look weak.
For me, after 13 miles everything's kind of hard. It is because I do not run much above that distance.... So I can fix this by running more 15, 17 or 20 milers more often?
Sounds like a great idea to me. A progression of distances that gradually gets you to 14, 15, and higher mileage levels (much like a marathon training long run progression) will make those 13 miles feel a lot easier. The more you do it, the easier it'll get.
How is your nutrition?
I usually do some date bars on runs longer than 20K, usually start around 10-11 mile something like 200 kcals every second mile, so for 14-15 miler I would take 3 times 200 kcal bars and go like 1st during 10th, second on 12th and third right after the run.
I do not usually have problems with energy, especially if I got my nutrition dialed. It is just that after 13 mile I am not very used to running that far, so I just feel it.
Come to think of it, I do not usually take magnesium or that kind of things with me, maybe I should experiment with that more, and with isotonic drinks, running drinks in general.
Tnx
Great video
I don't know what programs this dude has been looking at, but all the programs I have seen has a long run every week. The only thing they do to go away from this is a shorter long run usually every 4 weeks. So maybe 30k, 35k,, 40k, 20k every 4 weeks. The 20k is half the previous week's long run, but it's still a long run.
Bone broth collagen and the run walk run method help
Brent Beatty you might as well eat some manaise from misteak
Vegan Mama well said vegan is the way to go
Vegan Mama so you are not vegan you are plant based with some meat Vegan is an ethical stance on animals rights and not using any bi products of animals or causing any harm or suffering you then are considered pescatarian if you consume fish 🐟 your name should be changed to pescatarian mama or plant based mama and not vegan mama
wow, that's a great video!
Auto sub, thanks this is going to help me tuns.
amazing
hi can you help me plzs
Hellyeah I wanna run there!
Dope content
wish I lived somewhere with views like that! Gotta say prospect park every day for 8 years has gotten extremely un motivating
Same. A long/peaceful road to run miles
This is great!
What is good distance for long runs?
Sure miss Colorado Springs and Summit County
How to run longer .
Put a bear behind him.
Job done.
Just run slower.
If your racing your missing the point!! 👌
This guy says long run and probably thinks 30 miles I say long run and think of 2
come on! please tell us that secret formula that makes it easy!
6:15
I want to live there!
Lou Moreno .... and only run 4 months a year
@@mariusvermaak5213I run year round in Chicago. Not as pretty
Maybe you can come run here sometime :)
I just bought blue tooth head phones.
I like to beat up home less every kilometer.
That's my cross trailing.
Just don't run so fast. Slow down so that you can easily do the long runs. If you can't do it every week, slow down.
One marathon every sunday is for me 🤔 5 miles per hour...
I tried speeding up for about 10 second but it did not work with me i got more fatique😂
I really like your channel. but these tips to just run more so the long run won't be that hard and to do it every week.... well ...
Do you have a specific criticism or are you just complaining? Coaches don't have patience for that. If your long runs are "hard" then you need to do them more often.
@@StrengthRunning sorry it wasn't meant offenedingly! I really enjoy your channel... I just thought you'll give more specific tipps like taking energy gels and water with you... continue the good work!
@@medrunnervanpath9568 a really good tip i recently came up with is to take loads of metamucil befor your long run and then u r really needing to take a poo and pretend u running to the toiler.
You taught nothing about breathing techniques.
nosirrahm in and out through your nose every breath. If it's difficult to breath like that, slow down, and walk if you need to, and still breath through your nose. After a while you can go faster and faster and still only breath through the nose. I discovered it by chance this summer and immediately got some cool effects on my running so I became curious and started reading up on it. Now I run all my runs like that, except really hard intervals, and all my biking as well. Check out Patrick McKeown or The Oxygen Advantage here on youtube.