Top 5 Secrets to Improve Your Running
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- Опубликовано: 6 сен 2024
- Top 5 Secrets to Improve Your Running
Full video on hill training - • WHY RUNNERS SHOULD DO ...
Jakob Ingebrigtsen training mobility - • Jakob Ingebrigtsen Mob...
Consider this as the basics that you should be looking at first before moving onto the specifics and then the 1%. Below is the Health aspect, which we aren’t going to cover in this video but predominantly covers nutrition, sleep and day to day health, which we’ll happily answer any questions about in the comments.
1 - Footwear to improve recovery and avoid injury
2 - Mobility + Strength
3 - Tempo / Threshold - Tempo and threshold work are sometimes discussed as the same, to differentiate the two, tempo doesn’t have a specific effort but is slower than threshold and threshold is a specific pace of which the body starts to accumulate lactic at a faster rate. Usually is the pace you can run at for about an hour but varies depending on aerobic fitness. Tempo = Aerobic + endurance. Threshold is the same but also aims to improve that threshold meaning you should be able to go faster before accumulating lactate which should mean you fatigue less at faster paces. Also, because threshold is faster but still not too intense, you get more of a mechanical benefit whilst keeping stress on the body relatively low. Good type of threshold sessions are 1K or 2K reps off 90 seconds recovery. Do as many as what is a longer workout for you. So if you average 8K in volume in sessions, do around 8-10K worth of threshold volume. My favourite tempo session is either just a straight longer tempo or split into 15 minutes, 10 minutes, and 5 minutes. Again, the tempo length aim for slightly longer than your usual sessions. And for a general rule of thumb I’d say tempo should be at least 5% slower than threshold. If your threshold pace is 4 minutes per kilometre then tempo should start around 4:12 or slower
4 - Hills - I did do a full video on the benefits of hill training but in short, they improve running technique and strength, as well as reducing impact.
5 - 80/20 rule to remain injury free
How to get better at running
How to get faster at running
This is the content I’m looking for! There are so many pro workout videos out there, while there is a need for stuff like this. Thanks!
appreciate that a lot. That's what we're going for. a good mixture
Lol, living under a rock? RUclips is flooded with "how to run faster" videos. This is one of the better ones tho
I've heard varying things on strength training for distance running; particularly for distances 10k and up. Unless you have absurd closing speed at like a semi-pro/pro level, I feel like lifting could be a bit counterproductive for lesser-skilled runners, as they likely wouldn't need such explosivity to begin with and should focus on maximizing aerobic efficiency. Mobility work seems more applicable and safer all around, but strength training seems like it can wear a lot of runners down, especially if you're also trying to do pretty decent mileage on top of it.
Strength to some extent will always improve a runner. Yes someone as mentioned may shit much less of a focus. But adding some strength will at the very least help prevent injuries. It just depends on how much is incorporated.
@@Trackstaa_ I gotcha. Would mobility work at that point count as a strength accessory then? I guess at that point too, it can depend on how you define strength work and what the athlete's needs are for their specific race(s)/body types.
Some athletes might need like SBD/oly lifts/BB lifts for legit strength work, whereas others just need hip mobility/med ball stuff to get the benefits they need.
@@RunnerBoi yeah mobility can be a addition to strength. Single leg glute bridge, dead bug, rdl’s, Bulgarian split squats etc are all good for mobility and strength
Really good video! We need more of this on RUclips keep it up 👍
Thank you thank you!
Yup
This video just covers all the things that a runner needs. I love it
Also core and some all loud sprints
Yes core and all out sprints. Also apparently looking like you're jogging whilst running 5 minute miles ;)
😂😂 that's hilarious. 2023 should see the birth of another Britsen . Just jumping into some 10ks to get that endurance
So grateful for your content! I learned a lot and I think this will really help! I ran 13:58 in the 5k in 2013 and I'm really hoping to finally crush that this year. Thanks again for sharing your knowledge/experience with us! 🙏🔥❤
thanks! best of luck!
@@Trackstaa_ thanks! Best of luck with all your goals as well! 💪
@@reesey4321 thanks !
when will you make specific training video?i can't wait!!!!!!!!!!!!!!!!!!!!!!!!!!!🤩🤩🤩🤩🤩🤩🤩🤩
we made our first specific one on how to be consistent. We decided to break down specifics into a video per tip ruclips.net/video/F2W0olc_0Lg/видео.html
Best running channel out here
thanks!
This is a great video. would love to see the 1% one at some point good work
I'll work on those videos now
Great tips bro! Love it!
Appreciate that
I love your contant❤❤❤❤
Good vid! What do you think Jakob’s threshold is at now?
I believe at sea level it's below 2:50 per K
Hi bro I'm fan of your videos bro could you suggest a training schedule for 1500m bro
Thanks. Honestly it varies for so many people. But I’ll do a video very shortly on 1500m specific
@@Trackstaa_ yes!
Thank you so much bro 🖤🖤
Could you make a training plan video bro
I don’t really have any super cushioned shoes but for my easy runs I’ll just do like 5-8k on the grass and the soft surface is basically the cushioning for me 😂. But yeah this is all good advice I agree with.
Yeah I should’ve included grass or soft surfaces or something. Get some cushioned shoes though 😂
@@Trackstaa_ next pay check 😂!
Great video! What would you suggest the recoveries are for the threshold and tempo workouts? Easy jog/floating?
Easy jog or just static recovery. You can try floating which I am a big advocate for but it can sometimes make the session a little too hard
Strength work is my big let down. I tell myself I'm going to do it but never do. Really need to get my arse into gear and crack on.
I’m the same. Just started properly. Really having to force myself to do it
I miss the old trackstaa logo
Was just trying something different. Going to try some more things then change it back
Thanks and hello from Ukraine!
hey
Could you please suggest the best websites that provide accurate running pace zone calculators? Thanks!
Tinman training calculator is pretty good
@@Trackstaa_ thanks
Im tryna run a sub 7:30 1500m from a recent 8:13 pb do you think i need more aerobic zone 2 work?orrr more soeedwork?
Whats your current training?
@@Trackstaa_ I do 25km a week with 2 zone 2 easy runs total about 40mins each,1long run about 1 hour in zone 2,then a threshold run 3km and intervals 6×400m at 5min/km pace 1:30 rest and also strength sessions after the hard runs
LeTtTtTtTsSsSs GoOoOoOooOo!!!!
Sub 5mn 1600m training progam