This will TRANSFORM your next long run (EASY RUNNING FORM)
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Video taken from the channel: Seth James DeMoor
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Video taken from the channel: The Run Experience
“Run the first 10 miles a little bit slower than your goal pace, run the middle [10 miles] at goal pace, then race the last 10K.” You can apply the same strategy to.Your long runs can be the most challenging part of training for a long-distance event such as a marathon, especially as the mileage creeps into the double digits. Follow these tips to make your long runs easier and more comfortable, and get you prepared for race day.Elite marathon runner Deena Kastor shares her tips for making the most of your miles Stay Hydrated. Being low on H 2 O will literally slow you down.
A good rule of thumb: take in four ounces of liquid for Carb Up. Your body can perform for up to an hour without your refueling. But during longer.Over the distance of a long run, even a slightly incorrect form can cause you to expend a lot of wasted energy. Relax the shoulders, let your feet fall under hips (not out in front of you) and don’t lean forward.
Check out this short video on how to correct and adjust the 5.1. Start slow. This one’s basic, and it works every time.
Ease into your runs and pick up the pace only when you feel 2. Ignore peer pressure. When running in a group, don’t get lured into always running a hard pace. Run your pace-and 3. Stop feeling sorry for yourself.
When she finds.Planning long runs with one person gives you more scheduling flexibility than you’d have with a club that might only meet at, say, 8 a.m. Saturday mornings. Also, beginners who.
By adding surges, fartleks, tempos, hills, or fast-finishes to your long runs, you add a new stimulus to your training program. As your body works to adapt to this new stimulus, you will become stronger and faster. Long runs with fartleks, tempos, fast-finishes, or any other additions should not replace your regular easy-paced long run every week.
Rule #1: Run Slow Often. It’s easy: Seventy percent of your weekly mileage should be easy miles. Depending on your age and fitness level, your muscles need 30 to 60 hours to recover from a hard effort, says McMillan. (Long, slow runs lasting 1.5 to 2.5 times longer than your average weekday run count as hard efforts due to their duration.).The easiest way to bonk during a long run is to run it by a pace.
Pace is only the outcome. It’s not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you’ll always be in the right zone for that day.
Do whatever you need to do to break that run up (this includes several of your suggestions): Run several shorter loops that you like, Switch off your running partners if everyone else wants to go for a shorter run, Chunk the run by fueling, whatever smaller bites are easier to handle than the whole thing at once.For races lasting longer than 90 minutes, the more glycogen you can store in your muscles, the longer you can prevent hitting the wall. Which is exactly what easy long runs teach your body.
Running out of stored glycogen on the run acts as a stimulus to teach the body to store more next time.The definition of what’s “hard” simply evolves the more you run. It depends on pace, length, and your personal goals. Also, every single time you begin a run, your body needs a little bit of transition time.
Your heart beats faster and your blood vessels dilate to bring more oxygen into your blood, and then to.Today I did an easy long run in the heat. I also explain what the easy long run is and what some benefits are and why you should include them in your training.
If you’re an intermediate or advanced runner you can vary the types of long runs throughout your running season. Generally, the earlier period of a season should be mostly easy long runs while the last 4-6 weeks can alternate between easy and more challenging runs. And this all needs to be properly programmed into a coherent training season.
Once you’ve done the long slow distance run a few times and are running more than 20-25 miles per week, you can safely add on extra stimulus to your long run. You can add miles at marathon pace and/or threshold pace, short fartlek-style intervals, hills, or a fast finish – have fun with it!
List of related literature:
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| from Advanced Marathoning |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Marathon: The Ultimate Training Guide |
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| from The Art of Running Faster |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Developing Endurance |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
228 comments
Nice video. Can you update the link for the half marathon program as it doesn’t seem to work.
I’ve always used Deep after my run… Was I supposed to use it before?
Great channel and great informative video’s.. not even those socks can take away from the quality content of this video….:P
I have to run 1km in 4 min for railway Physical examination……..can you help me master?
Does anyone have a 9 month template for half marathon training
Love the whole “easy run” vid is done while you’re running easy! Great talk coach.
Just finished my first halfmarathon, and holy moly how happy and surpriced iam! Next step marathon����♂️
Run naturally, breathe naturally, keep it simple. Don’t over think technique, in fact don’t even think about technique.
Hi…Can u show the video like…after running stretching…for relief
Lol he’s going to end up hurting himself if he’s trying to run sore worst thing you can do for the legs give it 5 to 10 years in your legs will be destroyed if you don’t treat them properly
I will run a half marathon in 2 days but I didn’t train for 2 weeks because I was sick, hopefully it helps me ��
This is a great site thank you James. I experienced everything you just described yesterday. I have been working intensely on all my biomechanics, especially the engagement of my glutes (for the first time in my life). This has led to massive ITB and hamstring issues as my body tries to reorganize itself. The result a work too hard for too little payoff in running. I hate running, As a result. At 61, what was once an elite athlete has become a broken old man. I will persevere, with this excellent input.
Breathing through my nose is impossible for me, haven’t been able to use my nose to breathe for years. If I try, I fuck up my whole rythm because I don’t get enough oxygen. I prefer the good old 2-in 2-2out system through the mouth.
that is same pace as me slow pace at 7.05
i run at 5.40 great video this this does work
excellent video very useful while i run long runs there is some pain on my ripcage can u please give me a solution?
I did my first 10 mile today, did couple mistakes but felt amazing brake that wall, thanks mate for ur tips
What if you are old and your fastest time is 12 min mile.? I guess I just walk it. If I slow down enough not to be in the red zone at the end of the mile I’m not really running.
Hi @seth, what’s that rub you are applying at the start of this video please?
I managed to finished 10k after 2 weeks of running. Hopefully, I can run 21k in 2 months at good pace.
Why do u do what u do? If u mind i ask? Me personally im a beginner an now looking at going to jog but you seem to have all these running shoes and foot rollers and medicine elastic? Why
I have started running way more outside than I ever did before thanks to this quarantine and I’m grateful for it because I know it’s going to make me a better runner. I didn’t run much outside before, mainly just do Orangetheory and treadmill interval running, but even still was starting to place top 3 in my age group in some 10K races. Btw, I’m 49 and really only started running about 12 years ago. I don’t think I’m running easy enough on my “Easy” run days! My typical run is around 4-6 miles and I feel most comfortable around a 8:15– 8:30 pace. I consider that “easy” but feel I should be doing some runs, especially longer ones, slower than that. My problem is when I do try to take it really easy and run slow, I feel way more sore afterwards! I chalk it up to I’m not running my normal natural running gait. Is this normal?
I’m training for my first half marathon, I ran my first 14k yesterday, even though it was slow I’m super proud I managed 14k
Hmm.. in this case, why just not rest all day without any running. I mean training only hard and after hard training rest until full recovery? May be it’s more effective then spending energy for easy running the next day after hard training?
i felt out of breath watching you run and talk simultaneously haha
Running 7-min miles conditions your body to run….7-MINUTE MILES. God this is stupid.
QD: I only breathe by my nose, if I can’t it’s because I’m going to fast. It’s simple as that.
I’ve always thought this “junk miles ” theory is mad.
Thanks,I think every run counts,of course should have some structure to training also
Sorry but even at 1.75x speed, you take so long to say things…. try being less waffley and not faffing on the start of the video for 4 minutes before talking about the topic. Just my feedback
This is like right on time. My last few runs have been really crappy and these tips may help. Going to use them with tomorrow;s run!
Could I get some tips, I can only run like 100+m before stopping (I reached 200m before stopping recently) and then I end up stopping because my calfs tighten like crazy. Been watching some of their videos and when I look at the foot strikes, it seems I’m using the forefoot to strike instead of the midfoot to strike and that gives my tendonitis pain as well. Most of the times I end up stopping is because of the exterior side of my calf, and I do stretch before I run too. So I would do like 4 sets of 200m runs and 200m walks and then 4 sets of 100m runs and 300m walks, but post-run I barely feel anything sore above my calf area, it feels like I’m just using my calfs to run. I really think something is weird since I’ve been struggling with this area for years, even when I was in the army.
I’m a 800-5k runner so idk how that compares to you, at my peak on easy days I will do 4 in the morning and 8 at night at around 7:30 pace. That’s really easy for me to keep. Then the next day I’ll do a workout, where I really push myself.
Light and shade in training. Slower easy days make the goal sessions achievable. Whatever your goal is for an event (more so if you have a goal time in mind) you must be able to run these mile/km splits in training in your goal sessions like a long run for a marathon. Being able to achieve this in training means your body and mind knows what it is like to be at that pace so race day is not a new experience and having done it in training you have the psychological confidence going into a race to know that you can run the required splits to achieve you time goal. (Of course on race day you must stick to your race plan/pacing or you will pay on the back end and jeopardize your goal finishing time by blowing up in the finishing stages.)
And why is your recover space my competition pace? In my case, it’s not an easy run… It’s not fair 😉
Running and talking = impressive
Running backwards so you can film the person who’s running and talking = super skills
Running backwards so you can film the person who’s running and talking without ever casting a shadow = ninja skills
Try going hard everyday and see what you body tells you. Everybody has a limit! Instead go by effort or how you feel each training sesson.
How cool to see one of my favorite little parks at CMU! Great video by the way. I’m just starting my running journey and this was helpful info.
It’s insane, finally was able to run at my “conversational pace” yesterday and it was like an average 11 minute mile! Suuuuuuuper slow, I had to consciously force myself to go slower and slower
I’m doing my long runs indoors on a treadmill, perfect for pacing and checking speed vs. heartrate, and that way I can watch YT or my favourite TV serie.
My biggest problem is over heating;over heating causes my breathing issues HELP ��
excellent tips, both of these things affect me, and I will definitely be trying these methods ��
I’m 50 years old, but a long time runner. Should I be concentrating more on perceived effort and breathing or heart rate? I can be talking comfortably, but be well into zone 3 on my easy runs.
ha ha this is your slow pace? my gosh, I thought i was getting fast recently when i started hitting 5 min per kilometer!! Well I will get there eventually
Thank you soo much for mentioning looping as a strategy to build distance. I feel that this is commonly overlooked, but it helps so much!
Looping actually helped me to run my first half marathon yesterday and complete it with plenty of energy.
Thank you so much for taking the time to make this video. It will help me a lot as I train for my first full marathon next month.
Thank you so much and much success to you on your own races! ��
Yes, cross training is good for runners over 40. And for new runners. So I went on an easy run today at a near shuffle jog pace. Then I took a nap that turned into a full on day time sleep. Now I am wondering where my whole day went?
RUNNING IS ADDICTIVE, IT GIVES MORE KICK THAN ANY OTHER SPOT OR GYM
Easy days could be as little as 3 mi at a recovery pace, for me. Sometimes I even take a full on rest day and just do yoga and recover with lots of water.
I’m 55 and just started running a year ago in December. I’m running 15 miles at 9 and 10 minute miles. I wonder if it’s possible at my age to get faster
Me after squats lol yeah I know what you mean about running slow to survive
7:30 mile pace is NOT slow… Even a pro won’t say 7:30 is slow. It’s not race pace for sure but it’s far from slow.
My easy is like 7-8 km per minute.
Damn.
Even that is not that easy, it medium.
Damn.
I’m sick of picking up injuries and having to recover then build up again. I’ve been running 15 years and now am on my 5th injury recovery. Gone from running a 100k ultra in June 2019 to 10k max now. Another injury after this and I think that will be it for me and running. The first 2 injuries were not doing exactly what is said here and just banging out mileage very quickly.
I started 14 days ago couldn’t even run half a km now I can run 1.5 kms just take it slow learned it the hard way after injuring myself the last time I went out for a run a few years back.
Your are really good guy, I asked how many times this question. You explain very very simple
I currently run 11:06 a mile. Down by 2 minutes so my easy long run days are to run 12- 12:45 a mile.
But instead I ended up running 11:37. Grrrr Trying to run slower is harder I find! Anyone else experience that?
Always running easy (zone 2) after my quality sesions. I feel faster!!
Hey Seth, thank you for putting in the KM. Cus we use KM instead of Mile in my country. So you calculating it in your video really helps!
Thanks for the great information. I have a 13 mile run tomorrow morning with hills and I haven’t does this distance in a few months. Great video!
Good video, I know most of these tips anyways, but it’s always good to have the refresher, or reminder that I’m doing good things. Thanks for sharing!
You could have managed to get this superficial msg across in 3 min if you had been more concise. You were all over the place. And frankly irritating to listen to!
3:51 7:40/mile for 22 miles is neither easy nor slow to me. To me, that´s a fast run. Maybe I could do it at 9:40/mile but I would have to change t-shirt at least 2 times because I would be drained in sweat.
But I guess that´s ok considering I used to way about 270 pounds a year ago and I didn´t work out at all, plus I have 4 bulging discs and sciatica in both my legs. But I’m getting there!
I’m just starting to do longer runs, over 20km, and trying to slow the pace down to make sure that I don’t fade before the end. Previously, I was turning into a parkrun tourist and looking at 5km times but, with lockdown, I’ve set my sights on doing 100km (maybe) in September 2021. I tend to “jog” at a fairly constant 160spm but it does a jump at some point as I speed up and then is a fairly constant 180spm. The speed is, on the whole, down to stride length and I think that I’m a mid-foot striker at speed and jogging. I’m slightly worried that I may be slowing it too much but it obviously isn’t doing my speed any harm as my previous best 5km time was 25:19 but, as part of a recent 30min FTP test, I ran 5km in 23:57 and I wasn’t really going all-out to get a good time. As a rough guide, my shorter runs, up to about 12km, are run at about 7min/km or just under and my longer runs, over 20km, are run at just over 8min/km and will probably get slower. I’m also introducing eating, drinking and walking up hills into the longer runs which I’ve never bothered with before but is going to be essential for ultra distances. The longer runs are quite often partly off-road so the decrease in pace may not be as “bad” as it appears. The video was useful in that I know that my form is not particularly good and I do try to keep more upright and it does help. Part of the problem with long runs is that you tend to drift off which makes the running easier but your form may suffer.
It’s not supposed to be hard. The more I run the lazier I get so the best tip to keep running is to keep running and then it will get easier and easier.
Excellent video: clear, quick, practical, and a neglected yet highly relevant topic.
Question: would this also apply to warm-up form?
after running 7 kms at slow pace i get runners high and i am unstoppable for next 14 kms.
Why is the audio for this guy always messed up. Like the speed is not in sync. He’s got that chipmunk thing going on.
reel nice knowledge here…do you use heartrate 4 doing your low effort-recov. runs?
Hi do you suggest 80 minutes of easy running followed by a day of rest (repeat), or 40 minutes everyday?
Thanks Sage. Great stuff, and pretty much in line with Jack Daniels research. He says long, easy, and recovery runs should be 65% 75% of MaxHR, and anything faster defeats the purpose of the intended work and becomes what he calls “quality-junk” training. The only exception to this rule is “marathon pace” training which is limited to marathon training and is 20 to 30 seconds slower then threshold pace.
Like your videos.i started running at age 49 to lose weight and improve my fitness.16 months later I’m down 70 lbs. I’m training for my first half marathon at age 50. About 8 weeks to go. Rebuilding a bit after an injury but I’m up to 20 miles this week. My usual pace is 9:15. Just about to start strides for the first time and then hill strides in a couple weeks.
So much has to do with heart rate. I used to just get out and run, I’d find a nice comfortable pace for me, and go run 5-10k. However, my HR was always around 170-175. I’d finish the run, barely running 5min/km pace and be gutted tired. I’d think I had put in a good quality session. Because I can run a 22min 5k, and can push 1k at 4min, (with HR around 190-195 bpm)I thought this was just normal for me… (my 175bpm hr for my nice quality runs). Until… I start seeing all my friends are running around 140 bpm. So recently, I have tried to really slow down, and i mean painfully slow running trying to keep my hr below 150. No idea if that will help improve my longer distance times (ie half and full marathon), but its my approach today and really hoping it will work. There comes a point where running just becomes so depressing with a group of guys that can bang out 4min/km pace and hardly break a sweat.
Is that your run slow or at a low effort. Something tells me your slow is not my slow. ��
Running single track trails is a fun way to force yourself to slow down on easy days!
I’m 55. If I only run when I ain’t got no aches and pains’ I won’t be running, ever.
Recently found your channel and starting to see improvements already. In particular the arm swing has been an eye opener for me and a big improvement! Thanks for sharing.
I have tried to take your advice on running crazy easy, but I struggle to run slower than 8:- 8:30 per mile. One part is Strava makes me want to compete against others even when I shouldn’t. Another part is that I feel like I’m just not moving at that pace. Seems like more work to run slower at times. Starting to rebuild my base fitness for the rest 2019 so I can begin a marathon training block at the new year, but plan on taking your tips on the easy and hard days so I can hopefully reach I big goal in April.
1st time watching one of your videos,this is great info and motivation as well,new subscriber������
Right now my easy day is 90 minutes of hot yoga and cycling or swimming alternated with my run days which are 20-30kms. I just don’t get why you would want to run at all during recovery when you can use you body in other ways that facilitate recovery and have no impact…
So how slow should I run when my max 5k are around 19-20min and 10k around 41-42min?
Gotta throw a sub and a like for a fellow Colorado runner ��
QD I run easy days in Nike Epic Reacts. The high heel to toe drop compared to my usual hokas works my body in a different way and the big squishy heels soak up my tired bad form.
My easy days sometimes turn into tempos ��: it’s hard to go slow, so I’ve figured I can wear minimal/0-drop shoes, pick a soft surface to run on, focus on form and then I’m forced to take it easy. I general, I have a fatigue-week every four weeks, and that’s when I plan to run with friends that are slower than me and I wanna chat with, that way I keep HR going at no more that 60% of my max. Great content, btw.
Also, when you say threshold I asume you talk about HR (independent of altitude and surface), since running at threshold pace for a marathon is impossible!
Great video. Got me thinking about how I plan to extend my runs. Was planning on going 6 km at pace then walk 6km to get my body used to the idea of 12km then run 12km & add walking another 6km lap.
Going to consider going at a slower pace for longer….might just try that tomorrow morning and see how my legs like it
I am training for a marathon and never take days off but instead I run easy 5k once a week
Hi to all the experienced runners here and Sage if you have time to read this…
Does anyone have experience getting into running as an ex-smoker? What has your experience been? Have you been able to really compete at the amateur level? How fast have you been able to go?
I was a smoker for about 10 years and quit about 7 years ago. Am 37 yrs old this year.
I started running about 18 months ago, currently at about 40-45km average weekly mileage and have been able to hit some decent time milestones.
Do you think there will eventually be a limit to my potential due to the damage done to my lungs? I’m not asking for much perhaps to be able to go at about 5min/km pace at aerobic HR and maybe hit sub-45mins for a 10km race.
Thank you!
Running slow develop some other muscles, in the long run you will be able to go up hills much more relaxed at slower pace
I just run as much as I can and I do better every run. Feels like hell since I’m a new runner.
Too manny runners don’t get this important video Sage! I always think about your easy pace when I see the Strava champions out running at 6:30/mile every day (yet can’t ever seem to run faster than 6:30/mile 😉 )
So if I’m running a 1.5 mile each day and getting bad shin splints each time is that my body telling me I’m doing too much? I usually don’t get them at all.
Well when I started running back in 1984 I was 27 = pace + distance, now @ age 62 with a girlfriend who has 30 yrs as a cardio ortho rehab RN who see’s 50 to 70 yr olds with damaged hearts, hip’s, knee’s, back’s, it more now running slower with 60 to 70 %HR and looking ahead to run at age 70 to 80. We cant out run the aging process. I train to last not to go fast.���� Now its about increasing time, not pace or distance.
Hey Seth. Where can I get those exact compression socks? Thanks!
You’re the bomb man thank you for sharing your training techniques..
I’m currently working towards a marathon. I’m up to 16 miles. Once I hit 10 miles I began increasing my distance every other week. And on my off weeks I do a 10 mile run. So my weeks look like this 10 / 13/ 10 / 14 / 10 / 15. Is this easier on the body? Or would it actually be better training and quicker to adapt to the longer distances to increase every week for 2 or 3 weeks in a row before backing off the next week?
I’m getting a GPS watch/heart rate monitor for Christmas. Have you done any videos on Low Heart Rate Training/ Maffetone Method?
I cant hold a conversation and run for even a mile, never have been able to. So does this mean I never hit an aerobic workout?
Could you make a video for us walkers? There are many of us interested in better technique…Thanks!
Since it is a partner of yours, can you talk about the 5k, 10k, half and full marathon available on Polar Flow? #askgtn
I love your advice in so many of your videos, great channel great advice. Thanks.
Take a dog with you on the long run, you’ll never get bored!
Great advice James! New to your channel but I like the videos so far ��������
I’m so glad you said, “I don’t believe in Junk Miles.” Every mile has a purpose, and every run a goal. Thank you, Sage!
Aim for some softer ground as well. I find those Spanish beach side pavements and promenades like in the video really punishing after a while.
A good TEDx talk on the topic…
https://youtu.be/MALsI0mJ09I
I had my first 5k in July 2019. Since then I have done 7 more races, with the past 5 being 10k’s. I just hit a new PR with a 43 min 10k. Never thought I would love running so much. So addicting. I just signed up for my first marathon. Might be getting ahead of myself but I have 3 more months to train ��
dude, thank you, I’m a 800 guy and I’m have to start doing long runs and this is helping me a lot, I always go really fast on the beginning and then I just start dying…
Great tips! I think one of the hardest things for me as a runner is being patient. But I know if I am being patient and slow myself down then I will thank myself in the long run❤����
You know what? Just breathe through the nose and forget any mouth involvement at all, look it up it’s better.
When the ducks are passing me I understand my easy miles may be too easy
How do you suggest, or recommend, working on Cadence and building up to faster cadence?
Right now, 84/164 seems to be very manageable even at slower paces…
Thanks Sage!
Is there any problem with running my easy miles at 6:56/mi. pace?
If I try to keep my heart rate below 70 percent of my max, that’s like 12 min/mile haha. My 1 mile record is just below 6 minutes. Is it normal for easy mileage to be this slow relative to my best pace? I’ve been trying to do low heart rate training for months now with no sign of results. I usually run at 9:30 to 11 min/mile pace and my HR is at 72-80 percent max HR. Do I need to go even slower? I already feel like I’m walking.
Who runs at 60 % of max heart rate?
My max heart rate is 190 and it is absolutely impossible to run at a heart rate of 114, that’s walking.
Excellent tips Nate! I didn’t realise that i am one of the fastest guys in my age group for UK Half marathon distance, till friend of mine pointed me to a British athletics website!…..Breathing i feel is most important….that’s why we train:-)
What are people’s thoughts on this? Love running parkrun on a Saturday and giving it a real hit. If that’s my main goal what sort of training setup would work best?
You need to pay attention to your push-up form, you have sloppy hips, you hip drop due to poor attention and a weak core, Focus! (No offence):)
Running slow increases your heart’s volume, thereby enabling more blood coming in and out. Running fast increases your heart’s ability to pump faster. Both types are compulsory if you want to improve.
I’m currently prepping for my half marathon. I’ve been increasing my weekly mileage very drastically. However, I’m struggling with the “slow down” mentality, but that one key advice you mentioned about conversational level really hit me. I now bring 1 or 2 friends with me for my long runs who’s pace is relatively slower than mine to help slow down my pace on those long runs while enjoying it at the same time. Thanks!!
Easy day = zone 2 = good workout?
Easy day + fast = jung miles?
You guys are so far out of my league that it’s not even funny. I’m struggling trying to run for an hour straight at a 9:30 mile pace and you guys are running 7’s easily ��.
I have a lot of work to do. When I started this out, I weighed about 230 and my height is 5’11. I now weigh about 208. I’m hoping that as I keep dropping in weight, my times pick up.
Hello there! I’m working for a 10Kk how long should be my maximum tempo run?
i realize i can run/jog in longer spurts and more often when i slowed down my pace.
Great guidance, simple and effective. Today i completed my 1st mile running, and was still breathing ok
This is why I follow Sage, cause he does what I do, and I works!
Solid advice Sage. Fortunately I’ve been doing this, thanks to you and my brother
How long should i sustain this workout? the least and the most amount
of time
I will say that I do believe there are junk miles, however with explanation. Surely, for example, if you are a runner who can run a 2:59 marathon, and thus, your easy day miles are usually in the 7:30– 8:30/mi range, you are going to get no biological adaptation with running 5 miles at 13:30 pace. I believe if this example runner started running 120 miles per week at 13:30 pace, there is no way he would better his marathon time. Thus, it could be argued that those miles are junk. If that makes sense.
I made easy days easier and hard days easier. So I expected to be slower, instead my race times are much faster then when I trained hard. I don’t know why but it seems to work.
DIfference in easy days 1-2 two minutes slower per mile than before. Difference in hard days 30-45 seconds per mile slower. Also run less than half the distance per week I did before.
If you don’t want to run the same loop over and over again I suggest you look for a route with the distance you know you can cover and run that route first then after that you can do a short route and if you feel like you can do more maybe do the short loop twice. Then you won’t have to do the same round for 4+ times.
The most important
It is safety training
It is mean that low risk of injure
Easy form is good for every body and every time
Running elitism defined. Make running HARDER not easier. This is some soft mentality rubbish.
I think I’ll never be a good runner because of my allergies:( Even with allergy meds I can’t breathe thru my nose.
Always great information! I’m gonna put your advice on the road on my next long run
I know I’m old and not close to your level but I never been sore(muscles) from running. Maybe a little stiff after 3 consecutive days. Some of my buddies do. I get sore from lifting weight for days.
I’ve gone from only being able to run 5 mins at a time, to 20 mins straight running:D Working to get that up to 30 mins, and that’s my whole workout time:)
You are so good that when you run it’s like you’re just floating!
Okay let’s clear something up right away.
There are no absolutes in training.
Everyone is an experiment of one.
Different genetic make -up, different strengths & weaknesses both physiologically & psychologically.
No advice just like no one shoe fits everyone.
Using generalities as the basis to implement a training program is rather ludicrous.
Specificity is the governing law of training.
Adaptations are highly individualistic.
Anyone who would survive & succeed much learn to practice quiet hypochondria & effectively learn to read your own body.
The internet has diametrically opposed opinions proliferated @ the rate here of 400,000 new videos per minute( are you kidding me?)
Best advice is this: become a lifetime student of the sport & you will prosper & flourish.
I’m a junior and have an XC best of 15:32. My summer training is rarely faster than 8:00 minute pace.
I can’t run and hold a conversation, period. Not yet anyway ��
Your easy pace is a 7:20? I don’t think I want to run anymore today!
I found my conversational speed today…….. 8:45 per…..KM�� it’s like walking speed but with running actions����
hi, I am training for my first half marathon.. and my calves and back of my knees just seem to give in on me around 9 km…. the honestly tense up…just wondering if you have any advice?
As soon as he said 5:18 per mile for a MARATHON I realized I wasn’t cut out for this sport.
Why don’t you try some speed training? Distance running is a cult. You are all brainwashed into becoming extreme joggers. You have diminished any athletic ability or speed you may have had beforehand. There is no reason to run mileage or duration further than the length or duration of you race. Marathons are different-I guess you are training in order to finish. But if you want to run FASTER, running FURTHER or SLOWER than how you want to compete makes NO sense. If you are training for a 5 mile race, it makes ZERO sense to run 10 slow miles in a workout. 99% of distance runners have no idea what they are doing. They just keep logging miles….slooowwwwww loooooong miles. Tempo runs are also complete bullshit. Run the pace you want to race at. Run shorter, run harder, then build up to your race. You guys have it ALLLLLLLL BACKWARDS.
Dont make people fool after every 5 min u have edited u r video plz add vfx left nd right side
I like the jack Daniels methodeasy days can’t be too easy but to a certain extent
Finally good advise about running from someone that runs themselves!! I understand most of what you are saying here but its really good to hear that reinforcement, especially about keeping the pace slow. I head out a lot of times to do just that and end up speeding up because Im having fun. Great VID!!
I know you said you don’t even check your heart rate data on an easy day, but I need to, or I WILL break into Zone 3. After reading Rich Roll’s book, I’ve come to find that I’m consistently training in the “dead” zone, not really building a good aerobic base, not really polishing my fitness. Since then, I’ve ceased ALL hard training and am keeping all my runs in Z1/2 until I actually build some “base” fitness. I’ve got a lot of work to do! Ironically, I really look forward to my next run now that I’ve stopped pushing too hard on “easy” days.
You’re in Copenhagen in this video… did you run the marathon there this year?
i think its a trap a lot of us amateurs get into… we go to track… blast it, get fitter and fitter… but our bodies aren’t strengthened so we get injured easily. Always on the verge of some major injury… but if we just got in some serious weekly easy mileage we strength and can handle the harder stuff. Its easier to get fit with less time than it is to get strong / tough.
1) this is my best running channel on youtube so far
2) Can you do a video on how to train effectively twice a week for 5 10k, for those of us who have a tiring full time job and a busy schedule? I know 2 days if not enough to break a record but like just improve your own time with only 2 days?
Hey James. Do you know what would cause the foot to scuff or scrape the ground during the forward swing? This sometimes happens to me, especially at the beginning of the run before I’m warmed up.
Stop to do 10 squats during a race?? That’s some funny advice….
Sage talking about only being able to say two words at a time “probably swear words” during hard workouts is the most relatable thing ever lol
your easy runs are my tempo runs…..mid-aged recreational runner here
Omg thank you for all those running tips… I used to run in hs and my teen age yrs.. but married now with three kids.. empty nester now… love to run again in my 50.. love all ur tips.. hv been running for a week now.. love it..
Please help me by giving me a tips. I am from INDIA and liked your all videos. How to run 1600 meter within 6.5 minutes. Needs best tips from you on how to prepare.. please help. ��
If anyone is interested in this Run Easy stuff you should read Running Formula by Jack Daniels. Great book about “pyramid” style training Seth often talks about.
I am glad you said that there are o such thing as “junk miles”, too many people think slower runs are a waste of time. Thanks Sage!
It’s really hard to understand what you’re saying while you’re running man
Easy day = zone 2 = good workout?
Easy day + fast = jung miles?
Thanks.. very useful info!
I have around 1,5 months (around 6weeks max) before next half marathon here in Macao. I usually do trail run i’m an off roaders. Average distance around 10-12miles a week. But definitely have not been “trained” for half marathon. Do you reckon i will be available to take on the challenge for my very first half marathon?? Thank you so much in advance for the advice..
Your body doesn’t want to cut a run short. Your mind wants to cut it short. Pain is weakness leaving the body!
Thank you. This is the first time I’ve heard someone mention cadence for easy runs. I’ve watched many videos and read many articles, including yours, that mention cadence but they never seem to mention easy run cadence. Finally I now know my easy pace cadence is just fine at around 165.
Please consider mentioning this in any future videos that talk about pace/cadence.
Thanks for the great channel.
Here is some advice
Don’t be fat and don’t be a puss. and push thru the pain and eventually it gets easier and easier. But if you quit you will never be able to run long distance.
I wish I’ve followed this advise when I was a teenager. Almost blew up my knee training too much. I follow this principle more and receive more gains
I’m 52, so more easy days are essential. Listening to my body is vital for longevity. Work hard, play hard!!
Having asthma sucks. I can’t even run jog half of what she did without having to stop because it’s very hard to breathe
Hey sage, thoughts on intermittent fasting? Do you think it is suitable for an endurance running lifestyle?
I have a few weeks to train for my half marathon this is amazing
Great advice here, Harry! I can totally relate to you saying it took a while for the penny to drop about just how much you need to slow things down for the long run! I was exactly the same for years. Oh my goodness, the difference when you truly learn what a long aerobic run should feel like. Particularly the following day! That’s easily got to be the biggest breakthrough in my own running… not being sluggish the morning after an 18 miler! Keep up the good work mate.
When I do my long run, at the minute it’s 11.5 k I always push myself hard to get the quickest time possible. So I should just take my time and not push myself, taking it easy will benefit me more?
I wear 1080v9, and I run in a 1km loop. after every 3-4 rounds, I drink water and rest for a minute and run again. I am slow 6-7mins/km
Hi James, as a 60 year old who has only been running for less than 3 years I have to say that this is probably the most useful video I have seen to help with general running especially for the longer runs. If OK, I would love to know what your thoughts are on how far and often a 60 year old with arthritis in and around his left knee should be doing. I have got down to sub 21 mins (would love to brake 20!) for 5k and below 1:37 for a half and managed one marathon (London) at 4:09, but would like to get this to around 3:40 or less.
This video had been in my watch later playlist for weeks. I regret not watching it sooner. Very helpful tips ����
I believe in pushing one thing at a time. If you’re increasing mileage you shouldn’t be pushing pace of easy runs at the same time. There’s certainly a pace that’s too slow and that’s too fast, as long as you are recovering properly the pace is not too fast. If you can increase your easy pace by 10 seconds or 30 seconds and you’re still recovering in time then it will be beneficial to do so
I’m an ex collegiate football player, still in good shape, but I weigh 215 pounds. Is it feasible for me to start running marathons without dipping under 205 lbs?
My run bud talks a LOT while we run, that it tires me sometimes. I always would tell her, “don’t talk to me” since i cannot talk back easily (catching my breath). I guess she IS doing something right.. will have to learn to slow down!
I feel tired and feeling wanna stop and rest when my heart rate increasing.
Don’t you think it’s easier to inhale through the mouth when you’re catching your breath since you get more oxygen than inhaling through the nose?
I just call mom or a Friend and start talking with them through my airpods during my slow solo runs. This way I am sure that keeping my conversation I won’t be Running too fast. Plus mom Is super happy that I call her.
I definitely need to try out the 10 air squats, My legs start getting fatigued halfway thru my long run days and it’s hard to push thru those last miles
Also holly I’v stated planking while running an push ups say 8 to 10 sets off 15 push ups I wondering should I start doin leg work outs instead
Great advice… “stop in the middle of the race and do 10 air squats”
First time watching one of your videos. Very interesting. ���� I like to run and fast walk. Question: do I roll my feet from heel to toe? I feel like I kinda stump my feet. I notice my shoes get worn out from the heel first. Thank you
Great video as always! This will be helpful as I progress from Half Marathon Training towards Full Marathon Training for June
Someone set up a squat and leg lunge/jumping jacks station in chalk in my neighborhood for if you’re running. They also drew positive affirmations like”Did you know you’re amazing?” &”Have a wonderful day” things like that. I actually stopped at the marks they drew on the sidewalk mid-run the other day, did the 20squats(mix of air and jumping)then the 20 leg lunges each side & lastly the jumping jacks. I did it at the tail end of my run and did notice a shift in my leg movement.
Theres easy fast long runs as well, but these are only if you have many more rest days, combined with workouts! I have so much xp with long runs that i actually can say that: there is a certain time you do thouse long easy runs mainly more to build up your endurance and so on, and theres a time when you do thouse long runs with some faster pace (theres as well tempo and speed runs) to be ready for some competition. Doing the same wont get you no where. Body needs as well faster long runs (not a tempo run that is a faster one and takes at least ca 20min). Difference between fast long run and tempo run for example: tempo run= 3´57´´ and faster long run then 4´43´´. LIke i said if having some faster long runs, then after these runs must be a recovery one, then completley a free day, after the free one for example tempo run (that can be as well only 1 km:))!
Some plan example:
Hard week
Monday: Rest
Thuesday: Tempo run
Rest
Speed training (intervals)
Workout
Fast long run (15km or more)
Recovery run (5/6km, a bit slower than your fast long run´s pace))
Easy week
M Rest
T Metabolism training (easy aerobical5/8km) + workout
Speed training (intervals)
Workout
Rest
Fast long run (12km)
Recovery run (5/6km)
Hard week
This time faster long run is for example 17 km
More for a time when compiting! (And how to know your tempo runs average pace per km/ mile)well, your last competions one or HR 157-167!
Personally, difficulty breathing drained me so much, since breathing in/out through nose only my runs have improved. Thanks for the advice.
You guys might want to review the difference between “further” and “farther”.
First video for me here and subscribed u are amazing I was runner 400m one time ago befor the injury running make u body go to the next lvl sorry for my bad English
I’m Walker I walked 11.05mi yesterday it was tough at the end
I’m at rest now.
thank you for tips I used it for my walks ��
I’m curious as to why people run “faster paced/harder” long runs in more uptempo style shoes. Back in my day, my long run, no matter what pace, was always in my daily trainer. I get you need a more uptempo shoe for uptempo running but it’s still a long run at slower pace. I’d rather be protected and have that support no matter the pace if it’s a long run. Especially on the road. Anyone?
Try giving the facts/info while not running. Your running demo is not helpful. It makes your presentation less effective and waste time.
I am seriously impressed that you can run and hold a conversation at the same time. For my videos, I had to mute the footage and go back and voice it over! I love your channel and would be thrilled to collab with you on some videos in the future! Great job!
I feel like I’m the only runner who legs never actually hurt and I only have problem with breathing and a chest pain
How is the person holding the camera so still?
What is your VO2 Max?
Good advice, but people are different. What resets my breathing is breathing deep, and holding it in for a few seconds, several times. Your method makes it worse. I think it people who inhale too much vs. People who exhale too much.
You learned what works for you, not what works for everyone.
What did the Long Distance Run say to the other Long Distance Run, who outdid the another Long Distance Run? LOOK, I’m your Farther’s Farther
I would be interested to know what percentage of your weekly mileage you do easy, versus at, near or faster than marathon goal tempo.
Wow, these are (were) all the reasons I “hate(d)” running! Thanks for the tips, hopefully this will get me back on the pavement:)
Wow Coach Holly has amazing Steady breathing-she is running and still talking so steadily!!! I just have had this video as the follow along run, and I admire so much of Coach Holly!!!
I’ve started running and jogging…. Today was my 1st day but I could jog for only a minute.. Is that fine?
GCN: Increase your distance gradually and take it easy
Goggins: I’m gonna piss and shit myself doing 100 miles from nothing
I started running a few years ago but never been consistant. This year I started training with a premium account for an app and started a 12 week session with the focus on running and building a solid base. By the end I had a few 5K (longruns and intervals). I started realizing that 4.5-5k is the maximum for me where I still can more or less enjoy a run. There is a point where my legs start hurting or I just feel really bored. i have to admit that on most of the runs I couldn’t wait till they were finished. I love the feeling afterwards, but 8/10 runs are not really a pleasure for me. Is this just a phase and someone else experienced it or is it just that some people maybe are not really made for longer runs? I now started a new program with more body weight training but still hope to sometimes get out for a run
nice video thank you for advice i Will run my first half marathon in Fes Morocco thank you again happy new year
Been doing those air squats to reset heavy legs a while now, super helpful!
But if easy runs are like 15 min/mile, brisk walk basically, is it really even running anymore? I mean the proper gait is no longer there and for a lot of people that is their easy “run” speed. I wonder if this advice really doesn’t apply to novice/heavier runners. Is there a speed below which it’s just not doing anyone any good? Say perhaps 12 min/miles? And run / walk if that is still too fast for continuous easy running.
Coach Holly I love you so much FROM India due to Corona we r quarantine in home missing my running days
I’m 5’11” in height and I weigh 181 lbs. I want to run a marathon at 7:00 min/mi pace. How much weight should I lose and why?
Oh ya! Cant wait to try these tips! Really want to become a better runner already
To be honest, if you’re not doing many workouts and instead just building an aerobic base, you can run as high as 79% of max HR (which happens to be right around the faster end of Daniels’ easy pace prescription) and recover just fine. MAF training for aerobic base building also falls right around that pace. If you’re not feeling tired, there’s no reason to slog 8:00 pace when you’d get more benefits from your prescribed easy pace. Listening to your body is most important, though. You should be able to breathe 3-3 with no difficulty.
This is so good James, a question I’ve had for a while! Seriously mate, love your channel.
Easier tip for breathing… slow down. Best advice i was ever given. Long slow runs are what build the aerobic base
One of the best running videos ever covers all the issues I’m having with my long runs.
I am quite out of shape and my “long” runs are only like 2.5 miles and very slow. It’s been that way for a long time. If this is my max, should it still only be once per week?
Huh, i didn’t think about changing shoes too for an easy day. Like a hoka with thick bottoms for less impact. Smart.
Easy day I run on my Nike Frees. I try to keep it as a “low aerobic” effort (zone 2) on my heart rate monitor
there is no need to eat before run, u have have a banana or drink water that’s all, sip water while u run if its over 60 min and, drink at least 500 ml as soon as u finish, lime water with sugar and salt is the best. and drink 500 ML every hour till 7 pm.
Thanks coach Holly, will give those tips a go, have bit of heal pain at the moment, probably because I’ve been doing heal striking but not really aware that I heal strike, or can a sore heal be caused by other things, ����
Dude, I love your videos, but please get to the point. This video could have been done in 2 minutes. Good job though…
I run a minute and a half slower than my marathon pace give or take a few seconds. That’s what I try to stick to so I have an actual number in mind. Anyone who runs a lot understands the need to put in all the slower miles.
Wonderful video God bless you sir…
Regards
Richard James New Delhi India
Again, great video! I’m starting to do more lower heart rate training (running slower, keeping to around 140 bpm). However if I try to keep cadence at a decent level at around 165-70 (I’m 6 foot 2″), I feel that the extra energy exertion pushes my heart rate higher, than a lower cadence. Is a higher cadence, something that you just need to get used to over a longer period of time, so that it stops effecting your HR, at a given pace?
Awesome tips! Explained really nicely. Also props to the camera person:) two things I’m struggling with currently are side stitches and burning shins/ankles. These make me slow down or have to stop completely. Would love to hear your suggestions on how to overcome these.
My easy days are based on heart rate. I don’t look at pace at all. Per the garmin, I don’t let my heart rate go too much into zone 3 at any given point. This helps me slow way down, and build patience!
Check out my strava Check out Irwin (Mike) Winkler on Strava
https://www.strava.com/athletes/16321189
can we do strength excersie after run like push up squat lunges and plank… please advice
maybe it’s just the distance swimmer in me, but I’ve had long runs that were only 20-30 seconds per mile slower than my tempo runs and found them far easier even though they’re nearly twice as long. Any clue why I find “distance pace” so much easier than tempo runs even though they aren’t that much slower?