How To Instantly Run 3x Longer On Your Next Run
Video taken from the channel: Matt Cama
How To Run Longer Distances
Video taken from the channel: Matt Cama
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Video taken from the channel: Global Triathlon Network
3 Ways to Run Longer That Actually Work
Video taken from the channel: The Run Experience
Distance Running Tips: How to Run Further and Faster with Mechanics and Physiology
Video taken from the channel: The Run Experience
How to Run Longer Without Getting So Tired
Video taken from the channel: The Run Experience
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Video taken from the channel: Harry Runs
How to Run Longer Distances Overview. As you try to push your limits, you are likely to face both physical and mental obstacles. This is a normal Always Warm-Up. Begin with a brisk walk or slow jog to increase body temperature and get your joints ready for.Gradually build up your distances each time you run.
If you have never run before start at 1 kilometer (0.62 mi). When you can comfortably run that, try to go a little farther. Gradually increase to 5 kilometers (3.1 mi), then 10 kilometers (6.2 mi). Continue to push yourself until you achieve your distance.The Basics of Running Longer When you’re ready to run longer distances, it naturally follows that you’ll want to add more distance to your daily and/or weekly long runs.
In marathon training, we often talk about heeding the 10% rule – that is, not.Check your running form. Before you aim to run longer, it’s a good idea to make sure you’ve mastered the basics.
Using awkward form might not make a difference when you’re only running a couple of miles, but when you add more time and mileage your running form makes a bigger difference. Pump your arms and take comfortable strides.If you normally run an eight-minute mile on the treadmill at the end of your strength training workout, change it up. Go outside, take 10 minutes to run that mile instead of eight, and actually try to enjoy it. Running slow isn’t just an exercise to help you learn.
The Rule: Build up to and run at least one 20-miler before a marathon. “Long runs simulate the marathon, which requires lots of time on your feet,” says running coach Gina Simmering-Lanterman. “And.In general, you are aiming for steady, stairstep-style increases in your mileage, with occasional dropdowns, for maximum results in your long distance running. For beginning runners, your mileage can increase by 20-25% each week.
So, if you’re running three or four miles on your long run, you can safely add a mile or so each week to that run.Taking your speed down a notch or two gives you energy to go longer. Add about two minutes to your usual pace. For example, if you usually run three miles in.Run one long run per week to avoid losing your endurance.
Start with the longest distance you can run right now. Each week or two, add a mile or two to this distance. If you’re training for a race over 6 miles, increase the distance until you’ve reached 80 to 90 percent of the distance of your goal race.Your breath can have a huge impact on your ability to run long distances like a 5K or a 10K. Make sure you are breathing in and out of your nose, or in through your nose and out through your mouth, depending on your preference.
A steady breath means a steady heart rate and a.On top of that, your running form in general may be outta whack and really killing your long distance runs. When it comes to distance running, Moore says that, “ Any movement that your body makes while you run, that is not forward, is a waste of energy.Long, slow distance runs are pretty self-explanatory-that means running longer distances at an easy pace.
Your heart rate should stay under 150, and you can most likely hold a conversation. Strength training (consistently) is key to preventing injury, even if you’re not doing.If you’re just starting out, take it easy and go no longer than just a mile or so at a time in the beginning. As you get more comfortable, expand the mileage bit by bit until you find yourself.
When in doubt, run fewer repetitions with longer recoveries. Play it safe! Doing 1–2 of these workouts per week is all you need to gain the power, efficiency and speed benefits. They’re not a focus, but rather a supplemental training tool that’s available to work on an oft-neglected area of fitness for distance runners.
You can also undo or redo changes to your route. To remove a point, shift-click or drag it to the trash button that appears while dragging. Right-click or long-tap on a point or segment for more options.
On The Go Map calculates the distance of your route as you create it. Click the distance display to switch between miles and kilometers.
List of related literature:
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| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
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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 Rugby For Dummies |
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| from Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training |
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| from Coaching Track & Field Successfully |
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| from Netter’s Sports Medicine E-Book |
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| from Marathon: The Ultimate Training Guide |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Developing Agility and Quickness |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
145 comments
sir please answer I’m from India…..I did my first long distance run….and the next morning and even today my muscle and leg hurts..
I have become pretty much addicted to my morning run lol. I believe running long runs make u mentally stronger
Eating before a run is the worst i did the same mistake and while running for a 8km run I almost puked and my stomach was soo uncomfortable
my only problem when i run is that i have exercise induced asthma. i can run just fine and keep going but i start to wheeze.
I need to run 5.8 km. Off-road, uphill, carrying a load of 15 kg on by back, within 48 minutes. Bless me good luck guys. That’d be the hardest race of my whole life. I guess
NAH mate…i run for 10 sec and my back fking give out lol how you expect me to run for 20 miles lol
So what do you recomend? Shoes with shock absorbers or barefoot shoes with little absorbation pad
Great video. Very enthusiastic and positive personality. That will help you when running!!
I had 2 apples in beer form and a burger and pooped before I ran for the first time in 5 years. I feel like death but fuck it I made it.
great video and all, but what i am curious about is, was the cameraman on a car? bicycle? or levitating?
How does he still keep talking? He makes it look sooooo easy ������
i have to run 4 miles soon and that’s not even a long distance but i’m fucking dreading it and idk why
squatting behind a road bush on a night run is a moment when you wish you didn’t have on the brightest gear humanly possible
Good advice… I use the treadmill so number 2 is close by if I have to
#askGTN: I notice Mark’s foot contact point to the ground is front of the foot like sprinter run. Is there some kind of benefit?
what if u run home for poop…nd someone is already in the bathroom
Super good content and well explained. Digestion tips make all sense, as well as the importance of being in tune with our body! Helpful as I have started running seriously, so all tips are welcome!
Keep up
P.O.V: You want to win your school cross country so your watching this video
Thank for the tips i think this maybe help me and the mile run at school pe
This is just superb, I’ve been looking for “tips on how to get faster” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some interesting things about it and my brother in law got excellent results with it.
I run a 6:15 mile and I was 2nd in the county were I am from for girls and 3rd over all. I want to be first this year, this video really helped me. thx.
Just found your youtube video and discovered like everyone else apparently a picture of being sat on a toilet is massive click bait haha
I came for the tips and stayed for a good laugh. These comments are wild, man! ��
Maybe someone can relate to this, and give some advice or feedback. I am 54 years old, getting back to running, but now I find that instead of being able to run further, I feel heavy in the legs. I am not obese, only slightly overweight, about 5-7 lbs. I don’t feel tired necessarily, but have no energy and feel, well, just plain heavy-legged. Any idea what I am experiencing? I have tried upping the carbs, but this didn’t seem to make a difference.
Cup of coffee black and glass of water 1/2 hour before nothing to eat as plenty of energy stored within the body…
I hold it in just in case I don’t get 1st place and decide to do a dirty pooey protest!!
I bought the Hoka One One Bondi 6 and all of a sudden your video shows up. Damn you Youtube!!
I can run super fast but I can’t do it for very long because I get a sharp pain in my side,multiple ppl told me to breath through my nose not my mouth
I was there on the Golden Gate bridge last year……lot of cyclists and runners were there…very nice.
Great information as usual, thanks for the wonderful video. I used to do 5K runs with great difficulty, I never bothered with heart rate zones until recently. Now by keeping to Zone 2 I am able to do 10K runs effortlessly, however the speed is less 6.1 Km/hr).
At this point should I be concerned about increasing the speed or increasing the running distance. FYI I am 45 years old, and on the obese side (95 KG).
Coach Holly, you’re the cutest! Thank you so much for these tips. I want to be a runner, and next week I will implement your techniques, starting with a minute jog throughout my walking, and working on my breathing!
Any tips on training for a 10k in a limited amount of time?
I can run a 5k easily but I do a lot of weight training with little cardio. Great video ��
thick shoes are a myth..we were meant to run barefoot. the reason you get injured is because you’re running heel/toe instead of landing on your forefoot. you don’t need more cushion, you need to run properly. the less shoe the better.
I’m a bit confused. We want our arms to swing or we want them stiff?
Thank you! Will be trying out the breathing tips tomorrow. I normally do a 5k with no breakfast but will try half a banana to see if that is better.
The amount of times I went on a run and had to shit is uncountable. My tactic is to just run faster and with an over exaggerated form. Holds it in every time, 100% guarantee.
I was training for a 10km run as part of my Triathlon training and I got shin splints by increasing my distance to quickly. A rule to prevent this is never run more than 10% of distance you ran the week before. It is very easy to do if you are fit and strong from cycling or swimming a lot.
There is nothing on this earth that exhausts me more than running….i am competely beat and exhausted after just a 1.5 mile run….and we are not even talking at a fast pace….
I do a cross country team and the “easy” warm up is FIVE FRICKEN MILES�� that’s WHY IM here
I made that mistake of eating and drinking too much on my first 5k, and I ate some after and then I had dance and after that I was sick all over the car, so don’t do a me
How do I not get bored on long runs becuase I need more mileage I run about 30 a week but I Wana increase that but long runs are so boring
My body fat decreased 2% just only in 10 days jogging and walking in the morning everyday ����
3:22 “It’s like running with a stick up my butt a lil bit. I become VERY very stiff.”
( ͡° ͜ʖ ͡°)
Phew, good thing the toilet called out to me before I started running today
Hi Matt. Ive just started running and ive let myself in for a 3 mile race with a friend. My goal is 15 minutes. Whats the quickest way to achieve this. I dont mind how intense as im very commited.
Hey man that is fucking gross. Nobody want’s to see you taking a shit.
I’m a new runner. Ive been drinking only coffee and water before a run. So that I can poop beforehand. I don’t eat though. How bad is this? Be honest:/
I like how I watched this video 3 times for all 3 cross country season I’m about to do
Thank you:-) I just started running and this has been really insightful!
Hey Matt! I was wondering why vegans need to eat more calories?! Thank you
The only reason I wanna know how to run faster is because I want to beat the fastest kid in my school ����
Weel… it’s like this, like I entered a marathon once and turned into utter disaster! I was not any near the front, and well, I felt my gut cramp up and yes, I wound up in public shitting myself from runner’s rubs. It was very embarrassing so I had to stop, find a porta-potty and well, finish my business. Later I gad found out what I had experienced is not uncommon it’s called runner’s diarrhoea. This happens when the gut is jostled a bit too much. What was worse, is that I had ran in a fundraiser for the C& C.UK The Crohbs abdcolitis UK. it is an awareness and eduxational organisation serving the UK as a whole, andI was particularily embarrassed as I too have IBD (Crohn’s disease) there is no cure but obly mabagement from an IBD team. I have hadCrohn-s now for 7 years as this began when I was 20. (www, crohnsandcolitis.otg.uk
Like if ur watching this on the toilet while taking a shit and gonna go for a run right after
When I run in a forest I think of slender man and I run a lot faster and longer lol
How you running and talking at the same time so easy. When I’m running I and try to talk it sounds like I’m dying lol
I find myself running 3K in one go and my aim is 5K next, the problem is that my legs and give out on me whenever I try to exceed 3K.
Keep an eye on ur running dynamics parituclarly left right balance for early signs of any injuries materialising; watch the trend from run to run. And foam roll to find any areas you’ve tweaked then be very cautious about going again before the area is responding well to treatment. And of course, warm up and stretch after.
This is cool and all but what do I do if I’m an overweight 13 year old who wants to get good at infection
4 minutes into this video i realised that he is talking nonsence��
I’ll save this video for when i can actually leave my house and run lol
I’m a normal weight 120 and my entire life I could never run even on the playground without feeling like my chest got stabbed
One of my friends had a terrible experience because of not pooing before a run, I was there…it was traumatic for all of us smh
This video really helped me to improve my running techniques!I was terrible at first,but last month I won a marathon,so I’m really proud of myself:)
Thank You!:))
I only breath with my nose all the time even in 10km is that bad?
Hmmm… running 3x long your NEXT run is a bad idea. Unless you already can run close to that distance. I mean I get it’s meant to be a motivational thing, but still. Receipe for injury… length of runs should progressive.
If your in 2019 and a man, check out this week program to run faster and longer. https://youtu.be/dHfNHVaTygk
You remind me of My Brother that died in the ARMY, he always tried running with me, and you even looklike him:'( but, imma Subscribe!! keep it up!!
He’s a challenge, do everyone one of these things before a run
Quite funny, looks like we’ve switched to running on clouds the same week:-)
So I am really out of shape, and a couple days ago I decided to do something about it and began running 6 kilometres a day whith little to no acitivty before and im not quite sure if im doing it right? Tbh I was really suprised the first time I ran more than a kilometre.
I got injured while training for my first marathon. I’ve since fixed a few issues. It might sound obvious but since I made the mistake I think I’ll go ahead anyway: 1) listen to your body and don’t force the distance if you feel anything unusual. I tried to do a 27 and 30km long run with 1 week between each workout. I had to stop the second one after 20km and my left hip got stuck because of a contracture. Couldn’t walk straight for 2 weeks. I could have stopped way before the pain was just too much to handle and had to take 3 weeks of rest after seeing a specialist. 2) Don’t do those long runs on new shoes. Pretty much like races, running long runs on new shoes is a bad idea. They need to get broken in with shorter runs first. If you realize the shoes are not good for you, you’ll avoid a lot of issues. 3) It’s better to run shorter runs more often than be a “week-end warrior”. Unless you run at least 3 times a week it’s not sensible to do long runs longer than 1h30, step up to 4 times a week for a 2h45 long run. 4) I doubt running 3h in a single run is sensible, even if you are training for a marathon. Once you go real deep and deplete your glycogen stores, your body will be forced to user other sources of energy. Fat stores aren’t the only source. Proteins are another one, and they produce a huge quantity of toxic by-products your body then has to flush. Overtraining is also not very far from that. You might think you’ll deal with “the wall” much better, but with a long run of 2h40 I had no issue with my first marathon. You can get a lot of time in the saddle without those issues, but for running you need to be careful. 5) Listen to your body. I repeat myself here, but I sometimes skipped workouts when my legs just felt too heavy and never had any remorse doing that. Long runs are often key workouts for long distance training, but sometimes it’s more productive to train smart rather than train too hard (ie: not getting injured).
Since the gyms have closed, I’ve been trying to �� on running. Its not easy, but I told myself what else are gonna do. I find your advice very helpful. Glad I found your channel.
im here cause i tried to run 30 minutes today and ended up almost dying 3 minutes in
Mark mentions running at a conversational pace, I dont think I have one ��
Awesome tips
Been running for a while now 12 km every morning
Thank you
I ran a mile but I stopped three times along the process. I’m extremely unconditioned
I’ve never been able to breathe through my nose. It’s always started to asphyxiate me. I need to breathe through my mouth to live… am I weird??
Going from couch to 21kms in 21 weeks! Apprehensive about whether I’ll be able to get to the required fitness level but all for a good cause to raise funds and awareness for Brain Tumour Support NZ. Wish me luck! ☺️
Totally agree with tip #4 (fuel body) and the bonus tip. Those make a huge difference for me on my steep climb runs and videos
I tried all of your steps and I just done 10km in 50mins, good tips
Bruh Everytime I go for a run I always loose breath. And I get so tired after like 2 mins
Pray for me, I need to run regularly but I’m afraid always to begin.
I love running! I love San Francisco! I love your channel! There, I said it��
It’s funny I was actually already doing the 2 in 2 out thing already and I hadn’t heard about it�� just shows this is a great vid��
*me freaking out on the toilet seeing the thumbnail and title before the run
Everybody gangster until the Taco Bell hits and the closest toilet is another 3k away.��
Legend has it that he is still running and talking to this day
The background isn’t bad…. i would love to go there… can someone tell me where it is??
I’m trying to be prepared for basketball season and I didn’t make the team last year but I’m determined to do it this year
I’m running 5k in 17 min
Give me more tips for more best performance ����
Coach Holly is stacked. Sub’d
Edit: And she has very good information that I used in my run today
I got an 18.05 for cross country (like school lessons) yesterday. Two more to go! Wish me luck
Thank you! I can came 1st in my cross country. This really helped.:)
Oooh rockin’ them On’s, I’ve only been wearing that brand for a good 4 years now
Always love a pre run poop! Feel so light and airy and ready to go
Matt, Very encouraged by your videos. One question I have, Is it bad to get up first thing in the morning and run within ten or fifteen minutes of waking up? I would appreciate your feedback.
If I’m running or walking and theres another person on the side walk, it just gets super awkward, like idk whether to pretend to be on the phone, or look at them, or look away??! I’m just super socially awkward ������
I NEEDED TIP 2!!! so simple but helped so much!!
I started this video (half listening) after my workout while preparing dinner. Halfway through the tips are so good I started over and watched.
Excellent tips for real distance runners.
Tip:
Fela Kuti has beautiful music for running and Lil Wayne’s A Milli..lol
maybe you have an extra watch to share hehehe �� an avid fan from philippines… thanks for all your tips ������
What did he mean when he’s talking about the 3 6 9 10 stuff? Pls I’d love to know!
3 easy steps for longer faster runs
1. Good form
2. Good form
3. Good form
No-No No-No No-No No-No No-No No-No No-No I don’t want to run longer around about 10 minutes and that’s just enough THANK YOU
Everyone’s body is different. What you find best might not be best for everyone. You don’t seem very open minded
i’m a running beginner and for my fitness class in school i have to run 5km in 30min (to get the grade i want), so i’m definitely gonna try these tips ����
Could I use the walk for 1 minute method if wanted to for like an hour plus? I was running 5-6 miles quite easily a while back but have since fell off but am back to running about 30 mins at a time now. So would this still work?
Today is field day for my school,and I’m running around my soccer field
Okay am I the only one who googled how to get faster?? ����
This is one intelligent lady! I liked the part about not pushing yourself.
Have you ever heard of “windshield wiper” breath?
Thank you!
Before quarantine I could run for a mile and was out of breathe… At this moment I am running at the same speed as before but for 4 miles… And would want it to increase to 6 miles in next two weeks… Keep ��
Definitely enjoyed. Never ran track or learned “how to run” definitely enjoyed! Keep it up
I just started running today, I couldn’t run more than 200mts ��.
And i thought this vdo could help sandy its for 1mile running ppl..
Very helpful video! Thank you ������ I started to run last year and my pace went from 9:10 to 8:54… hoping to keep improving ����♀️
I what to be a cop so I need practice I’m not to fast or good at running
dude these tips are gold… My run was so amazing after watching this video.. I did 6k and felt that I could do more.. I haven’t ran for a year because of ankle surgery… Thanks a lot man..!
I’m doing 6 miles max, trying to reach my half marathon resistance again
I had started 5k daily but I am getting painful side stich while fast walking and running pls help
I like running I must take it after my dad, he went for a run 12 years ago and is still hasn’t felt the need to come back yet.What a beast����
Am worried to I have to where the skin tight black leggings..my bulge is ridiculous also i worry if I dont where leggings it be loose and swing and I will be off balance please advise I just want to run
Cheers for this, I been tryin to find out about “how to get your speed up” for a while now, and I think this has helped. You ever tried Ralebney Running Recoilless (should be on google have a look )? Ive heard some unbelievable things about it and my co-worker got excellent results with it.
I’m 12 and for soccer my first run was 1 mile non stop in 12 minutes!
What’s the best running shoes to wear for long distance running? I wear size 11.
I stopped running for 2-3 months BC of the lockdown, and I’m trying to get back into running, but not running for months rlly didn’t like that
There was I guy I went through basic with (US Army) he was a small guy, about 5’7″ 125lbs… his best time while there was a 4min 11sec mile… here’s the kicker… he was a Smoker!
I love how he says that it’s the long run but Reality my mom comes home from the store and I’m running to the fridge
I’m going into the Military and I have to run 1.5 miles between 13 and 18 minutes so this helps a lot thank you
For squats, they should go all the way down not half way down.
I’m a beginner at running and have small chest pain it’s not serious but if a run more does that go away?
I’m trying to become a human deku as much as possible… Or just be the strongest kid in my class so the next time they call me a freak, BOP IN DA NOSE!
Soccer training means that I run at least 4 miles a day t, w, r and at least 2 on monday and friday. I’m just trying to get more competitive with running so that I’m not stuck in the middle of the group
Thanks A lot Sir, it helped a lot, Please keep up the Good work.
You said focus and pay attention to the bouncing around in the shoulders when doing the 20 meters drill with hands out froward and clapped together. What does this mean for shoulder placement in running at fast speeds in long distance?
Thank god. I absolutely cannot run longer than a minute without a break.
Can you guy’s stop saying “Thumbs up-Like”:D Just say Thumbs up or Like..
Otherwise good tips:)
thx, will test them! practising for army tests 7 kilometers under 49 min with 22 kg backpack xD
I’m joining cross country and terrified yaaayyyyyy
And I do soccer soo…..
Also how do you get used to breathing during intense exercise? It’s easy to get into heavy breathing and exhaust your body without realizing it
i would like to hear about vegan diet and running. the science is real.
Let me add…..
DON’T EAT TAKIS BEFORE YOUR RUN!
Edit: I feel like I’m about to throw up a flaming squirrel
I’m like falling off so much it seems like everybody else is getting better and I’m staying the same, it’s so frustrating
ahh i have summer practice for my xc team tomorrow and im so not ready!
when I train for 5k races, I run average of about 5mi a day during my training. My long runs in training are around 8-9mi.
I love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love love RACING! Thanks for the tips dude
I can run more but my brain keep telling me I can’t and I am so weak to do it
This was great, I been tryin to find out about “how to accelerate faster while running” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (do a google search )? Ive heard some awesome things about it and my brother in law got excellent success with it.
I currently suck at running and this guy is so positive and knowledgable, and because of that I am starting to run alot more. Any advice for someone with flat feet?
Thank you so much for the tips, I am going to kill my run tomorrow! ��