Why I run SLOW in order to race FAST
Video taken from the channel: Seth James DeMoor
INCREASING STRIDE LENGTH for SPEED! Run FASTER with better TECHNIQUE!
Video taken from the channel: Ben Parkes
#1 Tip to Improve Stamina and Speed in Distance Running: 5k to ultra marathon
Video taken from the channel: Vo2maxProductions
5 easy running tips every runner should know to improve your running technique, speed and distance
Video taken from the channel: Kalclash Fitness V
What Is Fartlek Training? | Running Workouts For Speed & Endurance
Video taken from the channel: Global Triathlon Network
Improve Your Running Speed | 3 Workouts To Make You Run Faster!
Video taken from the channel: Global Triathlon Network
TOP 5 SECRETS TO RUNNING FASTER – HOW TO RUN FASTER – INCREASE YOUR SPEED | Day 5
Video taken from the channel: Will John
As you build up your endurance, your speed will also improve. Once you have established some strength and stamina for going the distance, you can train for distance and speed at the same time. Varying your routine by mixing distance runs with shorter, faster workouts can actually help ensure that you are getting the most out of your training and minimize your chances of injury.
As your fitness levels improve and exercise becomes a regular habit, you do need to gradually increase your activity levels week-to-week, but whether you choose to measure it in minutes or miles is up to you. “The important aspect to remember is to keep expectations realistic and attainable while still challenging,” Garner says.Their biggest benefit is for your nervous system and coordination, says Mackey. Try adding these to your training once a week.
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.Learning how to perfect your stride length and cadence is the secret to running faster, better and more comfortably.
In short, speed = stride length x stride frequency. This simple equation is the mathematical difference between you, me, a casual walker and the world’s best marathon runner. What it tells us is that if we increase either our stride length or our cadence then we will go faster.If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.
Interval training. Warm up for 10 minutes by jogging slowly.Your total distance of speed work should be about 3 miles, with active-rest intervals in between. When you start building your speed it is OK to have your mileage drop a little, say about 10%. Most importantly, stay consistent and enjoy your training and results will come before you know it!You can increase your distance simply by tweaking and optimising the numbers.
Tweaking the numbers isn’t always easy, and you might prefer “just to swing faster”, but for some golfers swinging faster isn’t an option, and in that case tweaking the numbers can be the key to more distance.I have been running a mile for a while. should i decrease the time it takes me (increase my speed) or add distance to my run? Is there a difference?
The advice so far is correct, but you should also consider the amount of training you can absorb. You cannot constantly gain speed and distance, you need to periodized your training. So what ever you do, your volume and intensity have to go down and up again once a month. level 1.Maximizing speed and performance in distance running can be achieved by improving lactate threshold and running economy. While VO2max—the maximum volume of oxygen your muscles can consume per minute—has received most of the attention among runners and coaches, a high VO2max alone is not enough to attain competitive performances.
“Speed training helps your body get better at supplying oxygen to your muscles in a more efficient way,” which will make a runner improve at any distance. Adding in speedwork just one to.Conversely, upping the swing speed to 110 MPH offers a distance of about 284 yards, which is very impressive for any amateur golfer.
113 MPH is actually the PGA Tour average. By developing even a couple of miles per hour gain in your swing speed with the driver, you can impart quite an effect on the distance you see off the tee.Whether you are running on a well-reviewed treadmill or outside, there are right ways to increase your running distance and speed, yet it is easy to fall into wrong habits which can lead to injuries. To ensure you stay safe as you push yourself forward in your running, try and implement our speed and distance increasing tips.
If you judge the speed right, you’ll almost always have a simple second putt. But if you judge it wrong, you might leave yourself 10 or 12 feet. On long putts, I like the stroke to be a little.
Try switching your router from a standard 2.4 GHz Wi-Fi channel to a 5 GHz channel to boost your internet speeds.This should result in getting more bandwidth and less interference. Both 2.4 GHz and 5 GHz frequencies offer multiple internet transmission channels, but 2.4 GHz only offers 14 overlapping channels, while 5 GHz offers 23 non.
List of related literature:
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Athletic Body in Balance |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Art of Running Faster |
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| from The Art of Sprinting: Techniques for Speed and Performance |
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| from Marathon: The Ultimate Training Guide |
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| from Swimming Fastest |
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| from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Eat and Run: My Unlikely Journey to Ultramarathon Greatness |
356 comments
LIVE HOME SPEED WORKOUT ��♂️JUST 5 MINUTES: https://youtu.be/dNzVxyD6VNU
How fit are you really?! ��Day 1 of the challenge. How tired can you really get in just 5 minutes ��???
My cardio routine looks like this��
3 days of outside running
3 days of Jump rope(after running)
1 day on the treadmill for speed work
Does this work? Or in a way seem to help? I try to incorporate cardio because it seems to help a lot for my strength routine. If any feed….I’d gladly appreciate it.
I found your channel recently but I love the content! You get me excited to run everyday, thank you for doing what you do and I can’t wait to see what the future holds
You mention a good baseline for the top end training is a 2:1 ratio of easy:effort.
What’s an ideal ratio and duration/distance for the lower end casual effort sessions?
Allow me to explain why I’m watching this
It’s summer and I have done stuff online that people in school might want to bully me for, I built up the confidence to punch someone at school, and my bullies are pretty fast and speedy so I want to outrun them when I punch him
How do I get better stamina tho? I’m pretty quick but my stamina is short than a mtf.
I’m pretty fast, but I want to beat a guy who thinks his the best by flexing. (Super annoying)
So this is very helpful.
I am Indian gold medalist…all trick super.and. Very nice ��
Who else just got an ad on how to get faster at the beginning of the video
I run just to stay in shape and I find that fartlek is simply more fun than a steady, plodding jog.
Why does he break everything down in 5k to 10k pace? I just do sprints either up a hill or flat road
For anyone wondering, this works. I used this and my hundred meter went from 13.2 seconds to 11.8 seconds. (I’m a 13 year old girl)
But the really hard question i think is what is easy, medium and hard for me? The last 2 year or so i been running my easy days at around 5:45 6:20 min pr km. And hit a 1:20:30 half marathon pr. But in the last half year or so i have kinda hit a dead end and not seen any improvment in my running. Therefor i have tryed to swtich to a new plan with a new coach. Now my easy days are around 4:30 4:45 min pr km. To start with it feelt fast and hard as a easy pace. But after some time now it feel good and i have seen a lot of improvment on my running times. So even i’m a beliver in running slow on easy days i think its so hard to find what that easy spot is for youself. Because there is no reason to run to slow unless the run is a 100% recovery run.
Hey @BenParkes did I see you at the Manchester 10k start line this afternoon?
Me doing the workout: What a helpful workout!
Me the next day: My legs need surgery…
i can run 100m in 12.51 seconds except when i do my stamina is gone lol
I’d never go back to high volume again. Ran 2:39:11 on the marathon (eindhoven) last year with 70-76 miles in my maximum volume weeks. Which was 3 minutes faster than my previous PB, running max 90-100 miles/week.
Like your videos though, but the volume… It’s an american thing i guess:). My no1 tip would be: go to bed, try to get 8hrs/day.
hi,
i’m from israel and happy to read your post,
um running now 42 minute 10k an planning to run in valencia the 1 of december.
i practise 6 days in aweek and im 48 years old.
i want to run ther under 40 minute do you think its possible (reakistic)?
Hi Ben, another great helpful video with top notch content. I’ll be putting these tips into practice to help increase my speed and stride length. For the first time I today I checked my cadence and it’s averaging 180 so chuffed with that. Pleased to learn you took on board my suggestion of including yoga as part of your training. It’s helped me so much over the years. Keep up the good work and thank you!
I feel real slow. I’m 39/ 190lbs and a hard run for me is 8:30 Pace. That’s all I do 3-4 times a week. Is that considered a tempo run? Should I go slower?
I actually feel weird after i run fast and reach my pr. I get the pressure that i have to run even faster
Stats
1.85 metres high
95 kilos mascular with fat 14%
My top speed is 34.75 km
Its my natural speed with no practice
So my question is if i practice a lot
Can i be quicklier? Me target is 36km..
My top run is 50 meters in 5.2 seconds..
Do you include Fartlek training in your regular training plan? Let us know in the comments below ��
Wanna get fast because I used to be faster than my friends now they’re faster than me
Have you been encountering problems running in shorts as a woman in Bahrain?
Yo i watch this video eailer today AND I FOLLOW THE STEP AND I PASS MY TEST OMGG yo this helps alot thank you…i will subscribe 100%
I’ve been watching too much true crime I wanna be able to run away��
Now that you can run far, you want to run faster. If you are a beginner runner follow the tips below..
https://petter96.blogspot.com/2019/03/anabolic-running-trick.html
Pilates has helped my running. Builds core strength. Try it.
Ben, why do I hate running downhill? but love running uphill? I want to be normal like my running club mates ��
for a marathon, is it really necessary to do one 20+ miles training run? i remember last year doing several half marathons and 10 milers at event’s which you can use as training runs then i did couple of 16 milers and out of nowhere one day i felt quite strong at mile 18 and went on to 21 then after that reduce the milage until race day yeah. i keep thinking how am i going to achieve this again lol it takes alot of motivation and really enjoying the runs to even attempt a long run, not sure i could pull it off again lol its a lot of effort yeah.
Just wonderful, I’ve been looking for “how to get fast quickly” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (just google it )? Ive heard some decent things about it and my mate got amazing success with it.
This is glorious, I have been researching “faster 3” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (just google it )? Ive heard some awesome things about it and my buddy got cool success with it.
Like so many other things in life worthwhile you just have to put the time in best advise on the planit honest and heartfelt. Great vid. Thank you for sharing
I love this video very much and it makes me became a better person
I want to run faster because I love tease everybody����������
I’m a wanna-be triathlete but I include Yasso 800 before marathon races. Good to know I can adjust distances, running outside the track.
I’m one of the skinny kids at my school I’m the 3rd fastest in my grade and I’m alot more weaker then everyone I’m the 9th strongest and since I can’t beat anyway in a fist fight I thought “what if I can beat everyone in a running race) so I’ve trained but not much helped so I found this video
Hey guys! My current 2km time is 13:05. (Keep in mind I’m only 12 and I have asthma) I can’t help but wonder if I’m unfit or I’m not doing well. Could u guys give me some suggestions on what I should do? Or suggest a good goal for me to achieve.
I do gymnastics every Tuesday, Wednesday and Saturday for three hours each session but I also want to be able to improve my mileage and strength, could you give me some advice of how to balance the two without exhausting myself for gymnastics. If you reply to this I would be very grateful because I’ve been trying to figure it out for months.
Seth…I’m 48 years old and I’m lucky to do a hard day every two weeks. Lately I have been just getting easy miles during the week and more elevation/miles on the weekends. Thinking I need to hit hard day once a week. Looking to build up (1,100 miles so far in 2018) to a 50K for early 2019. Need a 50K training plan…any suggestions?
Hills is a great suggestion, too bad I live in the Netherlands which is completely flat
ah yes, my 5k pace is like 35 minutes, and my marathon pace is… I don’t know if i can walk 42 km in one go?
This was great, I’ve been looking for “how to become more faster” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (search on google )? Ive heard some awesome things about it and my colleague got cool success with it.
05:00 is that video sped up by the way? or are u running about 95% of ur speed there…85%?90%?
Hi Coach, I am new to your channel. Thank you for the tips! Really helpful. Do you also have tips for proper breathing on faster paces? Thanks a lot!
Just wonderful, been searching for “how to get better at running fast” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some unbelievable things about it and my buddy got excellent success with it.
I was a runner. I stopped for 3 years and I tested myself without any previous training or prep.:
Average Stride: 93 cm
Cadence: 177
15 K
Is it a good start?
I do 7minute per kilometre to complete 9km, am I on the right track?
also wanted to ask you if you do strides on easy days and what your weekly mileage is
doing the Fartleks at marathon pace, and then picking it up to 5k pace, then back to marathon pace is too much. You need active recovery. You won’t get that from marathon pace. You need to be at a “conversational pace”, then pick it up to 5k pace, then back to conversational pace, but not too slow. I go over it in detail in my video, here:
https://youtu.be/jnA5dcZ3Qig
@Ben Parkes How often should I do this routine once a week/month? And at what phase of training should I do this routine?
BTW I find this video extremely useful! Thank you!
Yeah my cadence is pretty much stuck at 160 165, need to up that for a start. Also been doing glute bridges, hip thrusts, lunges etc to strengthen my hip flexors as I injured my left hip at a 10k last year trying to chase a PB:/ Also my left hip clicks doing the “opening the gate” warm up thankfully doesn’t cause me pain.
None of these so-called « tips » are about improving speed or « speed range »… These are just descriptions of possible training sessions. Of course, with training, you’ll improve your overall running capabilities…
Hi, when i run one of my knees wobbles inwards at times. Could you please do a video on how to correct that. I guess it is because of hip muscle imbalance, but I’m not sure nor could I find anything on the net. Thanks.
This video is unbelievably useful but those shoes….
Those damn shoes
Many thanks, I been tryin to find out about “uphill running benefits” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (just google it )? Ive heard some incredible things about it and my partner got excellent success with it.
This was great, thanks, I’ve been looking for “how can i get faster for track” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (just google it )? Ive heard some interesting things about it and my co-worker got excellent results with it.
Just wonderful, I been tryin to find out about “better run better run faster than my bullet lyrics” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (search on google )? Ive heard some pretty good things about it and my mate got great success with it.
You know how you improve your stamina and speed? Run all your life and weigh about 140 lbs like this guy.
This was great, thanks, I been tryin to find out about “faster runner” 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 decent things about it and my buddy got great results with it.
This is just superb, I been tryin to find out about “how run fast” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my mate got cool success with it.
Kipchoge runs 10-11 minute mile easy runs. Has to be something there. I’m an 80/20 runner. 80% easy, 20% hard. I think a lot of runners just have a hard time running slow, especially heel strikers.
I am beginner and age above 50 I want to run half marathon. I want one week workout plan
We did these types of workouts regularly in high school. Ran a circle around the park and our coach would randomly blow the whistle for us to stop and start. Goal was to catch as many as possible for each “on” session.
I did some at the gym, this morning. At it’s always nice to break up any otherwise boring workout with some nice random speed work.
3 things which will increase your running speed
Run more and increase your speed! Wow.
What a rocket science��
I don’t seem to get lactate build up,but feel fxxxx when running?even 12 miles don’t feel anything lactate wise on legs,admittedly slow maybe just under 2 hrs (but was hilly)
Matt Fitzgerald’s 80/20 Running book was a real eye opener for me. I still go faster than I should some of the time, but since I started focusing on slowing down I have enjoyed running so much more and I’ve stayed relatively injury free. I’m generally 1-2 days hard, 1-2 days rest, and the remainder is all eeeeeeasy miles.
I have a light knee injury, I’ve had it for roughly 3 years now and I’ve got no idea why, I feel pain after about 1k, it starts mild but gets increasingly more difficult to manage, any tips on what to do?
I watched this video in the morning
That day was the sports day
And I got prize in running
Glad to hear this. After years now of the “anti-base training movement,” and hurting all the time, I decided to go back to the beginning and work on form at easy distance pace for running and cycling. Not fast yet, but feel good day in and day out while slowly increasing quality.
Great Training advice. I tend to run by feel, so if I feel a little tired I run easier. I don’t count easy vs hard days, and I generally take days off if I’m stuffed from work and training, especially after long runs. I will run shorter if I’m not up to it but I might pick the pace up for 500m and then easy back into it like a gentle Fartlek session. I think I need to get back to doing is taking long walks over hills for recovery days (about 8km or 1.5hrs). I was injured back in january this year so I did a lot of long walks for recovery and lighter runs as well and still racked up 100km a week, which pulled me into shape for a 10km race in march, and I PB on that course for that year too. My brisk walking pace is around the 9min per/km. So around 14.5min per/mile which goes right along with what you are saying. Arthur Lydiard, a great New Zealand coach once said, “if you are not enjoying training, stop all anaerobic training. Go out for a long jog, so slow that old ladies with shopping baskets go past you. Do that until you enjoy it.” There was also a runner named Paavo Nurmi, “the Flying Fin” who did a lot of long walking and interval training as apart of his training.
Nowadays is wrong to say if you get lighter, you’ll automatically be better at running.
Is it good to run on the beach in the wet sand area? Also will too much distance running make me slower as a sprinter? ie. 400-800m
I run on a nearby oval inside a university, I mix up my running sessions. I start easy then speed up a little then maintain it until I get tired. And rest-up maybe 2-3minutes depends on how exhausted I am. When I start running again, I sprint for about 100-200m. Then rest-up again. Besides running in the Oval, roads will be the 2nd and only choice. Any advice on how I can improve my running. And is it okay running without bringing any fluid and drink later when I get home. Thanks to any advice from anyone. Stay safe & God bless.
About the videos I have watched so far from this Channel (GTN) I have done most and just mix Up, hand strides in-sync with my leg stride (left hand in-sync with the right leg). Breathing in & exhaling but I can’t get the timing sometimes when to do that.
Just wonderful, I been tryin to find out about “how to become really fast at running” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (do a search on google )? Ive heard some incredible things about it and my mate got cool success with it.
To increase your running Speed (Half Marathon) one should practice short runs at High pace…
i.e.
1) 1st week (Only 3 days) 5k run
2) 2nd 3rd week (Only 3 days) 8k run
3) 4th, 5th n 6th week (Only 3days) 12 k run
And One Long run 25k every fortnight at low Pace which will improve your Stemina.
But this practice will Only help you when you are following proper Balanced Diet plan which is Protein, Fats, Carbs and Calories.
Best of luck ����
Whenever I hear long easy runs from fast runners I wonder if they understand that it may take an hour to do 10+miles at their easy pace but will take me 2 hours to pull that off and I heard it was bad to run more than 80minutes multiple times a week for beginners. So it seems speed becomes the name of the game pretty quick once a new slow runner crosses 8mile long runs.
I do three 8 mile long runs per week (that’s what my schedule allows) at 10/mile. Feels like I’ll hit a time wall soon as I don’t want to be injured running more than 80min for each run.
Hi, I am preparing for half marathon can you please share plan to increase speed. Right now I am super slow and took 2.30hrs to complete. I want to bring it under 2 hrs
My target sub 1:06 half marathon and sub 30minut 10k. Pls send any scientific workout for 6month anyone can help you
I have a problem while running I got knee pain can u give me some exercises
My running is going great. Two days ago, I ran a 5k in 19:58 in humid weather. I have been focusing on high cadence and I think that longer strides will help me get even faster.
These all video are bullshit what is required is will power, u need just a stimulus and target of progress..I use to run hardly 300-500 mts non stop I continued running jus 15 days now I’m running �� 2.8 Kms without getting tired around 12 Kms per hr ������
I’m so lazy and unhealthy, I swear my pulse increased just watching this vid.
With intervalswould a hard pace be close to a sprinting pace?
My knee ligament strech.but i don,t leave runing.plz help me for repair this.from punjab.india
Cheers for this, I been tryin to find out about “running techniques” for a while now, and I think this has helped. Have you ever come across Hiymelia Ziyddison Scheme (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my cousin got amazing results with it.
Run more, dont give up….
Also me in hospital: “Well, no pain no gain
Many thanks, I been tryin to find out about “running speed increase” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (search on google )? Ive heard some decent things about it and my buddy got amazing success with it.
I do this but with flat out sprints, 300m sprint, 300m jog. 5 min warm up and warm down. Its great fun feeling sick begging for it to end. The improvements in the overall running is worth it.
My goodness…I heard Fartless…This can’t work. Even the cat disappeared at @..Just joking Heather:)
Many thanks, I’ve been looking for “how to improve your running stride” for a while now, and I think this has helped. You ever tried Hiymelia Ziyddison Scheme (search on google )? Ive heard some decent things about it and my friend got great results with it.
I just wanna be like hinata run fast then jump higher THEN SPIKE
A few days late to this video. I try and get three long runs (15+) with a few miles toward the end at a harder effort three times a month. Those say days during the week, even if longish runs, just build base and time on my feet but don’t leave me beat down.
I have to run for 5km in 25 mins with a load of 5kgs. Any suggestions pl
Who else agrees there should be a “GRN” Global Running Network, for specific videos aimed towards runners. It would make sense as they have EMTB, GMBN, GCN & GTN. Why not go for a GRN to top it off then runners can have their network of videos to go to to help with reviews, training tips, nutrition and Recovery strategy’s. Just an idea. ��
Great video, as always. You mentioned speeding up during the chorus of a song, and slowing down during the verses. What then is the difference is between Fartlek training and interval training?
Contrary to other videos of this genre, there’s no beating around the bush! Straight to the gist! Great tips mate, thank you for the video 😉
Why do people need people to tell the basics of running.Its simple…First train for distance…then for speed.And remember..There is nothing FOR running like RUNNING…simple as that.And dont do stupid things like that big jump at the beginning of the video.
Jesus christ i find it sooo hard to understand english people, american english is soo much clearer than british english, they pretty much perfected the language
Just wonderful, I have been researching “tips for running faster” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (do a search on google )? Ive heard some awesome things about it and my co-worker got cool success with it.
After all this running exercise we all knows what gonna happen very soon…. everyone must visiting Athlean x channel for sure and looking pure skeleton and skinny guys i forget his name
What do you think when people say its more to do with increasing cadence (rpms so to speak) more than length of stride? They say trying to force increasing stride length can lead to pulls etc. Thoughts would be much appreciated
Hi, late to the party. If I do 80 km a week but in 5km intervals is that effective to start off? I just have a time constrant where I cant jog for an hour (10km)
Did anyone see the ghost animal that runs at her at 1:55?:D
Hi how do you no your 5 k pace I can run 6 minutes when do 5 k as my quickest first mile then second third about 6 30? Also how do you no your marathon pace thanks
1:53 I saw a cat or something ran towards you and then disappeared into your leg.
i recently started training and i run 5k but i think i wasn’t fast as i’d like to be and i’d like to have a faster pace. Is this going to help me? is it also going to help me run 10k?
Using music….. I like it. Except if I did that, Slipknot May have me tuning an all out Sprint for 2hrs straight. �� Time to soften it up and stick with my favorite: Metallica. ��
Very cool session:) thank you very much! Greets from Austria
great but warm up has to be about 2 miles or 20 minutes before fartlek
How about: Take a non-runner, a beginner runner, a mediocre runner (where I’d say I was at 25 mins for 5k) and a good runner and train them all together? Same diet, same mileage, same track, same training, and see how well they fare.
Wow man best of luck with this channel! It’s skyrocketed in popularity lately and has some QUALITY content!
You’re not joking about picking your playlist wisely. I was alternating between hard and easy paces by song once, and hit hard place when Sandstorm cane on. That was a long interval.
Does the elastic band have the same effects for resistance training
Nice, its good to know my made up workouts are actually somewhat legit!
When I start running I take off real slow then start getting faster. I think this’ll help a lot.
My soccer coach tortured us today at practice in terms of conditioning and working out. And so here I am trying to hey faster.
5 days per week at very ridiculously slow pace, wednesday workout, sunday long run. bang!!!
you never max out on chins or push ups off rest
it’s just not that simple
Who else watching this because their cousin beat them in a race
Thanks. best tip ever. I’ve always hated interval training. This sounds fun though. I’m going to try this tonight.
we have 3 hard days a week for cross country in my school. monday is a long run, tuesday recovery, wednesday is a tempo, thursday and friday is recovery, and saturday is a VVO2 Max workout
Run twice a day for five days Rest one day. A long run every other week. Don’t complicate things
I love your videos but your face too close to the camera creeps me out. So i just minimize the window and listen.
Thank you. By far the best explained and most efficient video on this subject. Others take a lot longer and pack in less information. I wish I had seen this years ago.
Thanks for this video. Everything made so much sense. I have always landed on my heel when I run and my hips have been perpetually tight/sore afterwards. I’m really excited to put these tips to use!
Great tips! But I’m really curious, what’s the name of the background song you’re using in this video, love it!!!!
ah yes indeed, so i was fartlekking earlier then..is this the same thing as interval training?.it sounds to be so..go fast for a bit, go slow for a bit, then fast, slow and so on, i did a 43 minute run of this earlier with more fast then slow mixed in and it felt great, really good workout, great speed work..
Managed 26K for the first time this afternoon! The posture and feet landing tips particularily helped, thank you!
After watching this yesterday, i tried to use these tips. I have totally no pain in my knees or other joints. But holy moly i have never felt my calves more while and after running… Im going to continue using these techniques but i really need to get used to it i think… This is my 4th week of running 3times a week but a good technique is learned in the beginning so it becomes a habit i think. So…. I hope my muscles is my calves will get used to it soon haha
This is just superb, I been tryin to find out about “how to become more faster” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some extraordinary things about it and my colleague got great success with it.
Many thanks, been searching for “how to run your fastest” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (just google it )? Ive heard some super things about it and my friend got amazing results with it.
30-20-10 -jog 30secs -run 20secs Max speed 10 seconds over 2 months Can give upto 12 minutes better performance on a half Marathon, a great Way of getting new runners upto 10 km over a ten week period of running once a week with a trainer, better in groups so there Can be a whistle on the watch, fartleg is the most fun Way of improving the performance its better in groups ����
How can I incorporate this training on a treadmill? and can these workouts be used in place of steady state cardio provided I train it 2 to 3 days a week?
Hi Ben, how can I increase my speed to go from a sub 4 hr marathon to a sub 2.35 am 40 years of age I do speed work on a track and I do speed work at the end of my long runs can you help
Sir give me advice
Running with gym
But i am confused i start
And gym
Research suggests that the majority of recreational runners who heel strike do not suffer more injuries (they just move the strain from the ankle and achilles to the knee) or travel with less efficiency. Maybe a higher level runner with a certain biometric set up would naturally choose to strike with the fore foot, but it’s not absolutely necessary in order to enjoy running, right?
Best tips I’ve seen in a concise clear video, needed reminding of all of these getting back into my running recently to try crack a sub 20 5k in the next year hopefully
Excellent. You’ve just confirmed things for me thanks so much
Having lived in the Emirates for quite a while I can say Bahrain looks a million times better. Well done Bahrain.
straight to the point unlike other channels, great job and thanks!
Some great videos and advice, very informative! thank you. hopefully will help me to hit some new pbs!
My stride length at yesterday’s parkrun was 1.24m. Measured by Garmin 735XT and HRM-run strap. Is this figure low? Cadence was 170spm so work to be done there…
I am running since 45days and watched various videos but the unique tip you said was cadence making long strides is always recommended but you said something different so I’ll definitely try it.. and give the response after 15days
I have to take all my runs long and slow doctors orders got knee surgery soon
Cheers mate. After 8 days I got my 1.5 miles assessment. I will try your tips from tomorrow.
I usually have 3 or 4 hard days a week including long run, i am always injured though… before state cross country last year (right after regionals) i got plantar fascitis, then this year in the middle of the season i got upper hamstring tendonitis (its super bad, idk if you have had it but it takes so long to recover from even when u completely stop running) and then i got iron deficiency anemia and bombed at state yet again haha…
A recent study showed that the majority of elite marathoners in fact land on their heels.
15 km running how to increase stamina for this running i am tied on 7 or 6 km
I’m currently the fastest female runner in my grade and I want to keep that title. My dream is to be like Florence Griffith-Joyner when I’m older.❤️ I hope these exercises help me improve my speed and running.
For me the opposite approach works. Fewer miles but harder miles.
I live in Johannesburg South Africa, Which is just over 6000 feet above sea level, and the
part of Johannesburg where i live is very very hilly, very little flats to do Fartlek running,as well as
cycling to get speed work..
im training for U.S Navy bootcamp and im going to try this out this morning! ill let you know how it goes
Great content my brother! Going barefoot now. Just fix the sound on the videos I’m glad I found your channel though.
Hello Sir…
I’m beginner of 5 km running,n I’m having a shin pain so please give me any tips or remedies
Winner of a video, been searching for “proper form for running” for a while now, and I think this has helped. Ever heard of Hiymelia Ziyddison Scheme (Have a quick look on google cant remember the place now )? Ive heard some incredible things about it and my mate got amazing results with i
Stride length is a product of twitch frequency. You can’t just arbitrarily increase it because you want to make a YouTube video
This is glorious, I been tryin to find out about “how to improve running ability” for a while now, and I think this has helped. You ever tried Hiymelia Ziyddison Scheme (do a google search )? Ive heard some awesome things about it and my co-worker got great success with it.
Hie watched your videos liked them,lm a beginner just started running last week the furthest i got to 7.2 km and feel tired and cant go on to 10 km to finish, my time was 40:25 on the first run and on my second run the time for 7.2 km was 39:30 minutes and still couldn’t go any further up to 10km to finish…..is it possible for me to run a 10k in three weeks l have left, and better yet make it a sub 45 min??????
When increasing running days, when you get to say 30 miles per week over 3 runs should you then stay at 30 miles per week when you do 4 runs initially? I’m doing a beginner marathon program and maybe 60-65% of my weekly mileage is on the long run, so wanting to add an extra run midweek to even out my mileage over the week. I’m running 11:30min/mile so I really am a beginner and timed midweek runs mean low mileage compared to set mileage long runs at the weekend.
After Running 10 days 5 km daily I am suffering from pain in my left knee…please tell me how to heal it….should I avoide running?
Excellent video, it helped me tremendously as a beginner. Thanks!
Thanks for this video. Everything made so much sense. I have always landed on my heel when I run and my hips have been perpetually tight/sore afterwards. I’m really excited to put these tips to use!
As runner for 50 years in 2019 and now at age 63. I can’t emphasize how important this topic is. Now I can still race fairly fast at 7 pace for 10k and under 7 pace for 5k. I use a lot of cross training bike and swim as I still race triathlons as well.
One thing post 62 year old I only do a fartlek workout totaling 10-20 minutes of effort but usually in lower end and one 20 minute tempo. I have started adding a 5-10 minute walk to end of each run as cooldown. Bike and swim help recovery as well.
Forefoot landing tends to place extra stress on the achilles tendons
Did anyone else watch the video and was like
YOUR SHOES ARE COOL?!?
When I run I feel it the most in my ankle and shin how can I fig that
cadence can be achieved by following a song at 160-180 bpm, definetly going to test this, thanks for all the information, I was really looking to improve my run.
Oh, about the strike, my coach insists I land on the ball on my foot! Isn’t there one definitive school of thought on that matter???
2 hard days per week, 3 easy and 1 long run. Running 7 days a week will help you until you get injured from it. Your body needs at least 1 day to recover from running.
I”m 48 (as of yesterday) and never train and never stretch. I only run races…every weekend. Maybe it will catch up to me but that’s what works for me now.
Good exercise Heather but your speech is like always as fast as your sprints and sometimes difficult to understand for non native speakers
LETS GOOOOO 2 VIDS MAYBE 3 THIS GETS ME SO HYPE SO MUCH RESPECT FOR YOU!!!
Funny thing is in every area of life people want the secret tip. There is no secret. It takes doing the “right” activity a lot. In the case of running that right activity is to run lots of slow easy miles to build a huge aerobic base. It isn’t a sexy answer but it is the right one.
shaved off 22 mins over my HM time thanks to those little buggers:D
This video is way longer than it needs to be. Just get to the point asap because people are already under time pressure. Just tell the tip and end it without all the “ummm…” and “uhh…” filler because it’s just not as fast as doing a few bullet points. Nothing personal but I think if you see other Tip videos you’ll get the point I’m making.
What a stupid secret tip: Run more miles. That’s your tip? HAHAHAAA!!!!!
Here’s a tip: practice some speed, if you can actually run fast, jogging at half speed becomes much easier.
There’s a massive difference between my all day speed and top end speed. Like 3:15/km 1km speed and 8:00/km all day speed. My problem is extending my top end speed.
Great video! Can I do these stretching before a run or after run only? Thank you!!
Love the lesson here: dedication, consistency and patience. Kudos for differentiating yourself from people that upload videos on “How to prepare for a marathon in X days”.
so after only 12 weeks of running, I really shouldn’t start pushing myself from a 6min/km to a 5min/km?
There is one thing that gives instant results, and that is “trying harder”. I’m not even joking, although it won’t work for everyone (like experienced runners who are already trying their hardest). I always hated the burning lung feeling of running fast but love the burning legs from running far. I very rarely aim for a PB but occasionally think I’ll just put up with that discomfort of running fast and see what happens. Also, even the burning legs can get too much well into a hilly marathon or higher distance, but where I used to stop for a while or slow to a walk to recover a bit, lately I’ve just been trying to ignore the pain and keep going (nothing new I know. That’s how anyone gets through really long ultras).
Having said that, on some of my routes I’ve got better times when I’ve walked sections that when I’ve run the whole thing. So, pacing yourself well, knowing the route, knowing when to push hard and when to take it slower can all improve your time / overall speed.
Turns out I can go much faster than I thought just changing my mental approach, without any additional physical training.
Do you know why, when I start running I get savieer headache, and I can’t do anything after that?
I’m 5 ft 1 can I be able to run a 13 minutes 5k
Right now I’m run a 5k in 18 minutes
Really great video and content. Thanks for taking the time to make this.
Good advice on increasing your mileage or time spent running. But why is there so much running on pavement throughout the video? That’s really hard on the body. Was it just easier to film? The races I do have 0 miles on pavement. In practice I run on pavement only when I have to cross a road.
Been running for years, done a few triathlons and half marathons but I’ve never really focused on speed only distance. I live in the rural mountains of Wales and I get a lot of knee injuries. I’ve just started to focus on my pace and I’ve gone from 6:30 m/km to a 4:48 m/km but i still struggle with how hilly my house is. I don’t want to keep getting injuries but I don’t know how to avoid the hills. I can’t drive and I don’t live near any flat ground ��
wtf do you mean by run volume? why are you using these random ass words.
I had a big gain before I started leasing to all this running experts
I have seen zero gains from volume lots of down hill speed and up hill intensity will fix form and increase speed and stride length
Quality intensity train Is key
So in a nutshell opposite of what sage running is selling.
Trying to run about 6x/week and building up from 25 to 30 up to 40 miles a week to build the aerobic base. Doing long runs and easy runs while mixing in tempos, intervals, and hills. I know you don’t recommend double days if we’re under 60-70 a week, but does low impact cross-training at a conversational pace on an elliptical or rowing machine benefit building our base if we use it as a double a few times a week? Or is it just not a good idea and we should just let the body fully rest until the next day?
I did Biathle World Champs for under 21s in 2010. Got 12 min 57 sec on a 3k run with 200m swim. Did this on 3 hard days a week and the rest of the days only swimming. Didn’t do any long runs or easy runs. But now I’m older and doing longer runs at slower pace. Want to start competing end of this year again. Great video, I enjoyed it.
some people say take a shower before running this help you to burn more calories is this correct?
No pain no gain!!! Keep telling yourself that when you feel like stopping.
That’s the key to building your stamina.
Great speed ideas! my goal distance week, then speed week, then recovery week ( half the distance of distance week) and repeat building up distance slow
Thank you���� I need running endurance tips to train for the army because I ship off in June.
At 2:55 you show 24 mile run at 3:31km avg pace this is conversational pace??
Here I am feeling all good about myself for getting my mileage up to a whole 40km per week!
i’m a 16 year old cross country runner and we do about 16 hard runs a month if you’re counting races
Nice tips,
I want to know,how many minutes we should run in a day..?I m 41 years old for me what wud u suggest?
Sir Half marathon time tabal new runner for Monday to Saturday
Thank you. Exactly how I feel. When I streak daily 6 miles a day, Friday only 1 mile, Sat long run 10 miles up to 15 every Sat. I chopped up time in my marathon without speed training. I am in a process rebuild my milleage. I hope I can go up to 8 mile a dayx5, then Sat long run..Eventually, up to 60 miles a week…I know for sure, I will chop up my marathon time in the future.
Great video, nicely summed up the various types of training for running improvement����
Haha, sadly at the minute I’m having to shorten mine because I keep getting shin splints:(
Please disregard the forefoot tip, use midfoot, forefoot for long distance will just fuck up your calf and achillies.
training for a big race in the netherlands….it is an estafette really. My part is 6km (4miles). My goal is running it with 15kmh average
Struggling with increase of strides per minute. Seem to always be 167 per minute. Tried this morning to purposely increase it with shorter faster steps but Still was 167 spm after a 10 mile run.
I hear ya dude about you are gonna have to put in a lot of blood, sweat, and tears ����������
Your legs are beautiful.hahahaha apart from listening to your advices,my eyes are focused on your legs.
So there’s an 8-minute video on improving running stamina that basically says “Run more”. Genius!
I add half a mile a week, or when i can run that distant comfortably
Training endurance for my basic training, if anyone else is in the 240 pound range, we’re in this together chief �� also a question for anyone who can help, I’m 6’3, my long legs and heavy upper body strain my joints, I haven’t had hip issues but my ankle area has been painful, I’m focusing more on stretches now but is it possibly my technique?
I am a better sprinter than endurance runner, I am trying to shave down my 1.5mi to 13mins. Does the fatigue along my shin muscles get better? I feel like I need to stop mid run and stretch them. I try to do deviation in my running to use different muscles to give them a break but the fatigue is unreal right now. It seriously slows me down. Anything I can do to make these muscles get their ish together faster? I did 6 miles this week and my time is improving but instead of getting winded its my shin muscles that are my biggest running problem.
Good video I like it everything is explained correctly can u please help me what is stride turnover
Downhill strides make a lot of sense. Even as a warm-up before a race, if it helps get your mind and body acclimated to a larger stride goal for race….
These are all essential things. If you aren’t running properly you shouldn’t run at all.
Hey Sage, thank you for all of your training vids. Could you recommend an android training app for quarter mile internals on the track?
I have a real problem with shin splints which kills my run any tips?
here’s a few suggestions for relieving premature ejaculation naturallyTry thinking about something else: something distracting, boring or annoyingTry taking a deep breath before to ejaculation: this can delay orgasm by slowing ejaculation and stimulation(I discovered these and why they work from Magic remedy method site )
I’m going to SteepleChase in Nashville, Tn this Saturday to break our school record for a 5K in cross country. I’m a junior and I’ve never ran there before. I’ve heard it’s pretty hilly. Our school record is 18:03 and my time is 18:46. Everytime I end a race I feel like I still have energy left even though im hurting. I know I’m physically capable of it, I just have to get past the mental part and that’s the hardest part of all. It would really help if I had some motivation or some tips before Saturday. I’m really really nervous but also excited. I will have adrenaline going through me more then usually and I’m wearing my track shoes because I heard they’re way lighter than normal shoes and help out some on time. Like I said, I just have to get past the mental part and push through the pain.
I keep trying to increase my running from 30 ish miles to 50-60 but Everytime I do I end up with a stress reaction in my left hip. Last year one Ortho diagnosed it as a stress fracture. Put me on crutches for 8 weeks and then said I could ease back into running. This year same thing I was good for like 3 months of race season (I do duathlons more) but I’m supposed to be running Chicago this year (missed it last year because of the hip) and I can’t do the mileage without pain. I qualified for long course worlds which will be in September that’s an 18 mile finishing run (and I believe a 6 mile start) plus 98 miles on the bike in between. How can I fix this hip issue?!
A goal is not always meant to be reached, it often serves simply as something to aim at.
Bruce Lee
I have begun using run walk run, then again I am almost 60, I feel much better after each run and think it is something that will keep me running as I get older.
I were the fastest kid in my entire school I could run up to 20 mph before I had an Asthma attack and started gasping for air
Could stadium stairs be used for working out downhill/uphill exercise?
what if you are trying to run a fast pace for shorter distance like 5k, 8k, 10k? I can see high mileage helps for half marathon and marathon and even ultras. I’ve ran 30-40 miles per week for last 6 years no matter the distance of race I was training for from 5k to marathon.
Time to start this training…
TOMORROW
(The next day rolls ankle) Welp, there is always tomorrow
Great advice man, Just went to go practice all your tips in a mile, accidentally won a marathon.. guess it worked lol
Is anybody else here because they love characters with super speed and are obsessed with speed…
Never mind we all are
Just wonderful, I have been researching “how to run very fast” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some pretty good things about it and my mate got amazing results with it.
Cheers for this, I been tryin to find out about “tips for running faster sprints” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some incredible things about it and my cousin got excellent results with it.
thank you for adding the miles and k’s to your video. I hate trying to calculate the conversion while listening
Ya know… Sometimes easy to me feels like 8 minute miles and sometimes 6:40. Short 3-4 mile tempos this XC season were 6 flat pace, but I only ran a 17:08 SB. (High school, 5k) Maybe I need to go slower than my typical 7 flat to 7:30 easy pace?
I’ve heard the opposite as a tip as well: shorten stride length to increase cadence/ speed. Interesting
Thank you John will you make me became first in the 10meter running competition
Hey Ben, nice video! Have you noticed your imbalance on your downhill runs? Your right foot is going very high and in a good form while your left foot barely reaches a horizontal line.
Keep up the good work!
Plyometrics and strength training is also really critical. Explosive power = longer stride length
Can you provide more details on the downhill runs, like you did for the strides? Again begin with 4 times? 30 seconds each time? 60 second rest?
I have no idea what these terms mean. All I know is I can now run 6miles in one hour. It ain’t fast but it’s ight.
this is actually great for treadmill too, because it breaks up the monotony. Although the way i do it is the way my running club does, which is a bit shorter more intense bursts more frequently throughout the fairly easy paced run. Its great though… because if you’re doing track and then your long easy stuff…. well, you can just rope it all into these fartleks… its all there.. the easy, the fast.
Thanks so much. I am 61 yrs old and just started running couple of years ago. Also tried yoga and like you say really helpful.
Ben this is so useful, thank you. I’m on week 2 of a half marathon training plan
5:43 i saw that guy running inside the trees, can you spot him?
I cut down 20sec( 3:45-> 3:25) from 5k pace in 3 month, since i included short explosive reps with big aerobic rest.
I found this video very useful Ben. Aged 20 in 1986 I ran a 10k in 41:20 and aged 54 in 2019 I ran a 10k in 62:49 so I’m needing all the tips available. Thanks so much.
I can pull out a max of 14Mph but i can only maintain it for 5-10 seconds before dropping with no stamina left
Just the video I was looking for. My cadence is now higher but was wondering how to increase my of stride length. Thanks Ben.
Hi Ben, may i ask the question on how to practice inhale and exhale during the race? Because sometime during my race i can’t breath or sometime feel so uncomfortable for breathing.
Landing with the tip of your foot would also hurt your shin.
Wow! Here in Brazil most of guys that run like 33 min 10k train their easy days at 6:26 (4 min/km)… I like to run my easy days at 7:50… Some long runs I like to do at 6:55. The good thing about running very easy is that is less prone to have an injury. But in the other hand, I think it hurt the running form, since it changes drastically according to the speed (forward lean, forefoot striking, and heels almost touching the butt). So a good ideia is to aways do some strides.
Kettlebells
Breathing correctly
Hydration and focus on deep recovery daily will do a lot to get “better” when running…
Mind strength is key break past the quitter inside of you and embrace the pain instead of running thru it…��������
u know what, if u want to run faster just think that bts is there in the finishing line��
My time for 5k are 29:25. I will try this tips and try to improve my time. Thanks for the tips
I actually reduced my cadence from 180 down to 170ish again to increase my stride length, which has increased my efficiency, i.e. lower HR at same pace, greatly. I think 180 steps/min is too high for recreational runners like myself who crawl along at 5:00– 5:30 easy pace. There are studies that showed that the metabolic cost of 180+ cadence outweighs the benefits of a reduced impact. What do you think of Altra’s pace “thresholds” for cadence:
165 plus: 10:59 min/mile to 9:00 min/mile
170 plus: 8:59 min/mile to 7:00 min/mile
175 plus: 6:59 min/mile to 6:00 min/mile
180 plus: 5:59 min/mile and 5:00 min/mile? (source: https://www.altrafootwear.co.uk/run-better)
I think I’ve become obsessed with your channel in a good way of course! Quality content. These tips have really been helping me improve my runs!! Love from Trinidad
Very nice quality content! Thanks for your channel, this kind of videos really helps improving running.
I know ON is obviously one of your sponsors, but do you actually rate their trainers. I’ve been contemplating a pair for a while and can’t justify £130 just to see.
Just subscribed. Love your camera work and enthusiasm and your wife cooks you some great food! Cant agree with you more on pace. I sometimes feel slow on Strava when most of my runs start at 8.30-9/mile as I naturally warmup and then dont go over 8 min/mile pace. Im also 50 and can run fast when I want to ( 18 min 5k ) but save myself for the workout day.
I think I’ve already been doing some of these without thinking about it which is good to know. I’ll probably start doing strides instead of just one final sprint at the end of my runs, and might start going to a yoga class instead of just doing the videos, my ability in pilates has improved a lot by going to classes. Great video, thanks!
It sounds sounds exactly like my yesterday “I-have-no-idea-what-i’m-doing” run training:D
Excelentes dicas sem entender o idioma consegui entender kkk
What is the difference between strides and 100m intervals? Same thing? So if I do 10 x 100m with 2m rest is this same as strides?
How long can you mantain the 17km/h (near sprint speed)?
Will it affect my speed and endurance if I’m just taking multiple rounds of a park surrounded by mostly concrete structures making it super boring of 1k perimeter which I’ve been doing for a whole year now and my best is 26k in 3hrs 20mins which i guess is pretty piss poor while, compared to running on open road freely which i haven’t done ever??
I guess it does indeed affects my endurance and speed since I guess I’ve ran like almost a 1000 rounds of the park or probably more which is 1000k+ around that park making my brain dopamine insensitive to the route leading to boredom and lack of interest while running around same route a thousand times
great video. I’ve been struggling to increase my stride length. I always feel like I don’t lift my hips and knees enough in each stride. Same goes with my trailing leg, I feel like I haven’t stretch my trailing leg enough when I lift it forward. I tried, of course, but always end up clumsy and unnatural.
thanks for the tips. definitely going to try the strides after my easy runs, plus the lunges drill you’ve shown.
Great video Ben, will try and implement these into my running. How would you recommend your check your running form and stride length, to know how and where you can improve these elements?
im actually been fastest in my class from 1 grade but now i think i slowest
I’m glad I found your video. Awesome. Informative, fun and to the point. Great work. Subscribed!
I recently started running and I pretty much suck. I have a decent stride rate around 170 steps, but my stride length is absolute garbage. Will definitely try your tips to improve this.
I run 5-6 times per week, only one of these runs is what I would consider a hard training. On weekdays I often run 10-12km at a very slow pace, one speed session and then 1-2 long runs in the weekend. I completely focus on the longer distances on the road (without caring much about the time) and working towards my first 50k trails now.
Loving your videos btw, you are one of the 3 channels I actively follow on YouTube, you are in inspiration to me. The way you manage your time between work, family and training is an example to me. It shows me that it can all be done with enough planning. Thank you!
I do 2 workouts, 2 recovery days, 1 long run and 2 rest days in a week.
Keep it up ������
I am struggling to increase stride. I’m tall and gangly. I will implement tips from this video
Thank you
4 seconds into the video:
protip #1: dont do those stupid huge jumps, you’ll break an ankle:D
Hey I’m new to running just wondering why variety is so important? From my common sense view which is not backed up by sciencewouldn’t the body and brain get adapted to one specific type of running and get really good at it instead of getting better over all types of running?
Well, I find that in general actually stride length is the issue. Way too many runners do over stride. Heel strike.
The natural reaction fatigue would also be shortening the stride and increasing the cadence to keep the efficacy. However what we see is runners sitting back lowering cadence and hammering their heels to the ground.
I think there is definitely two sides of the coin. Beginner and even some advanced runners, that is like 90% or more should be focusing on form and cadence.
Elite runners however have ingrained, imprinted dialled in mechanics, so strength and conditioning, mobility and stretching would be definitely beneficial to increase stride length and to keep it optimal at all parts of a race.
Thanks for the video.
> the Sage running secret
“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?”
Would love to know what happens physiologically that causes one to plateau if they only train in one way?
Regarding the hip flexor stretch: It would be more effective if you are doing static stretch instead of the dynamic stretch you showed, if your goal is to physically stretch those muscles and tendons out. Dynamic/ballistic stretching is great for warming up but not so much for physically stretching the structures.
My issue is more about not having a strong enough engine to support longer stride (or higher cadence, for that matter)
Thanks for this Video, thats fitting in my Routine very well. What would you suggest to focus on
stride length or
increasing Step frequency from 160 to 180
Please dont say both ��
You’re a gem so glad I found your channel I predict large surge in subscribers please keep it up we like and appreciate your efforts! Needless to say subscribed to both your youtube and instagram accounts!
Thnx to your suggestion, I went from 11 miles a week to 17. A long ways to go, but maybe by next year I’ll be in the 20’s. (Definitely an improvement in aerobic capacity, just from that.)
Thanks man. I don’t play soccer, I just want to go fast. All of my good dreams are where I’m running fast like I have no weight at all.
Seth your becoming my favorite YouTube run next to Kofuzi I’m really enjoy your videos
Can’t agree with u more man,,,running easy is so overlooked it hurts!
I’m starting to do the easy runs -even though-it’s hard to not run faster sometimes ( just can’t let anyone pass me lol)
Awesome tutorial! I just used this to explain Fartlek training to my 8th grade fitness class. Thank you!
I want to become faster because the quiet kid is playing “Pumped Up Kicks” and I need to know how to run faster than his bullet.
I think that optimal cadence depends on pace, there’s no universal optimal cadence, just imagine going 180 spm and running 5 or 6min/km. I have seen some publications that say 180 spm is optimal but are based on elite runners doing 3min/km or less.
Oh dear, my cadence is barely 160. Going to search if you have “how to up your cadence” video now…
Thank you for not editing everything, I like to see the real human side.
Hi Ben. I’ve started running and I try to run 3 times a week. I want to increase my distance and better my time. Do you think doing 2 interval sessions and one long run is good? Or should I do an easy run, interval run, an long run?
Thanks. Keep putting out awesome videos.
Do down hill sprints encourage overstriding? I find it’s natural instinct to sort of put the breaks on by overstriding. These tips are excellent though, a video idea that’s so important but no one seems to have done yet, good stuff!
QD: how many hard days of running do you have per week? Or per month? And why….?
Hello! Just started to run (3-4 month). Discovered lsd and started to practise that once week. 7.5-8km/h for 130-140BPM. And today on 20th minute it was freaking 165bpm. What is best abort training for a day or find pace with 130-140BPM?
how can you run 30’00” 10k starting running at the age of 30’s? Do you need an athletic background?
Be careful if you are stiff don’t want to a hemrodi to pop out
Happened to me 2 weeks ago
QD: I train three times per Week because I play Tennis. So during a Week I have a hard workout, a chilled long run and a regeneration run. on Wednesday and Friday I play Tennits for 1 1/2 hours.
Question for you: I run a HM in 195 days. Do you think I should buy winter running shoes for training or should I stay in my Mizuno wave inspire 13?
You are fantastic
I realy loved your traning, it’s very useful for good athelete
..right back into the injuries. Lower leg throb. feels like the bone is aching. so frustrating
Monintervals
Tueeasy
Wedtempo/hills/progression
Thueasy
Frispeed
Satlong run
Sunoff/shakeout
Well this and the comments make me feel better about my pace of about 9:30– 10:00/mile runs 3-4 times a week. I’m 33 and trying to get my lazy, jiggly rear back in shape and found it unsustainable to go faster than that multiple times a week without hitting a wall.
Run like Forrest Gump, if you’re tired you rest, if you’re tirsty you drink and just keep running…
As someone who has been self-taught in running and other areas of physical training, I appreciated finding tips like these to compensate for years of trial-and-error.
Thanks for sharing..:)
By the way hello to little cat at 1:53
And 1:11 two poor guys who saw beautiful lady jogging for the first time ��
Nice video, I recently found your channel a few days ago. Keep it up! I normally run Monday, Wednesday, Friday easy. I run Tuesday and Thursdays hard, and Saturday is normally a long run or hard workout.
Thanks Ben this is fantastic. Certainly gonna try the Yoga and Hip flexor stretch. I hate going downhill so perhaps will take some time for this. I have now unlocked the ability to run consistently at a cadence of 180. If I improve my stride length, I think I’m gonna get some major breakthrough. My Garmin tells me my usual stride is about 0.86 to 0.9m. What’s the desired length?
You’re absolutely right, most of the elite athletes take their easy day very easy as Meb Keflezaghi mentioned.
I fell into this trap! Took a lot longer than I’m proud to admit that I was getting sucked into doing 7:30 odd “recovery” days �� ridiculous… I just stagnated a little. Now I run really slow on my easy days and just up the mileage. I’m so so much happier and getting quicker ��
iam used to run high mileage, so for the next 7 weeks i will run less but harder, just to try to gain more speed. Never train like this so iam curious to see what happen with my body in terms of performance.
My 5k PB is 19:42 I had stride rate of 166, stride length of 1.52m and heart rest average of 166bpm.
I am 17. Do you think it’s just a coincidence that my heart rate and stride rate are the same as eachother for every run I do?
I would love to sub for vids like this one, but I don’t want the daily spam.
Great videos seth, your videos expired me a lot, I’m 42 right now, but I was a good runner in school, I ran in High 15s and low 16s i only ran 1 year. and i raced semi pro mountain bikes for years, but I just got back into running after 8 years. and it’s because of your videos.
you only need 60% heart rate for easy pace…. that’ll be 9.30/mile’ish…. I’ll generally run 2hr a day. Race pace is 5.50/mile. Now, if I try to do my easy even at 7.5/mile or even 8/mile… sure, my cardio is easy… but, I’ll never get those miles in… I’ll start to feel Achilles complaining, build stress in tib etc etc. Somehow Mo does his recovery run at 6/mile… but then he’s some kind of human machine. I think those Africans grew up running, which is a big help too.
Tips
1. Strides. Striding exercises
2. Hip flexor stretch. Lunge with knee touching the ground
3. Downhill long strides repeats
4. Drive knee up and out, drive knee up and in
5. Yoga / flexibility motions
Slow but long is so meso afraid of getting injuried Heck got to go to work on Monday. Having fun. Great vid
Just one question, you suggested an easy day being over a 8:30 pace but then went on later to say that you did 4 miles at 8:10 and that was your easy pace. A bit of a contradiction when your advocating more easy running. My easy days are never under 9:00 min pace and if I can slow down enough I try to keep them at 9:30 pace. Using the Stryd as helped me to keep the runs easy.
the arm movements are just to make you look like you know what your doing
This could help me for high school. American foot all and track
Hitting us with the double upload<3. Isn't how many hard days and the amount of interval sessions mostly dependent on the distance you're training for? As a person whose running middle distance you're going to have more interval and tempo runs with less easy runs, with the longer the distance you train for the less interval and fartlek sessions you run. That's just always how I've considered approaching training. I was running 4 hard days 1 time trial and then 2 easy days, however a stress fracture and tibia pain has meant that I've been out for roughly 7-8 months now(*sigh*). Starting to get back into training doing 7 long but easy runs to get the aerobic system going back and then I can focus on speed training and hard days to build backup my lactate threshold once I can comfortable run a long distance at medium pace.
Nice video Seth:-)
I am from the netherlands, I follow you now since 2 weeks (I found you while searching for a vaporfly 4%).
I run for 3 years now (I am almost 42 now), my PR on the 10K is now 35:03 but I hopefully wil break that soon:-)
Because I run only 3 years my muscles are not used to high tempo training
that will take another 2 to 3 years.
So I have to build up slowly. Many minor injuries
I totally agree with your opinion in this video. I mainly use my heartrate for my runs.
Slow runs (Z1/Z2),
Tempo runs to max Z2/Z3/Z4.
Interval intensive Z4/Z5
Interval extensive max Z4
https://www.strava.com/athletes/1191826
Keep posting your video’s, I love how you make your video’s:-)
Cheers for this, I been tryin to find out about “how to increase running pace” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (just google it )? Ive heard some amazing things about it and my work buddy got excellent results with it.
Qualifying for the Boston marathon is my ultimate running goal. Your videos have been very helpful. Seth, have you run any of the world majors marathons?
So you’re 8:30 miles are up at altitude right so that would probably be somewhere around 7:50 at sea level correct? Also how on Earth did you run a 1 hour and 10 minute half marathon time trial when all you do is 6:40 Pace or so on your tempo days?
thanks! i like these as a careful way to get some speed in if i want a second weekly workout but rather than using landmarks or music, just listening closely to what my body wants to do often ends up in these seemingly random intervals or progressions!
Great video Well organized and the delivery style kept me interested. Thank you
Loved the video man!! I’m a division 1 runner here in Miami and a 27:56 8k + 16:49 5k runner. I actually run my recovery runs at 9- 9:30 pace and still just got a stress reaction at the end of my season. Huge believer in easy SLOWWW running.
if we increase in endurance… we will decrease in our speed right????
‘Go easy on your easy days, hard on your hard days” So simple the wisdom in that almost goes unnoticed.
Perf3ct, i am about to do fartlek later today,just out from work…now, i am more inspired..��
So far i can do 3 km in 10km/h pace. So i guess i can only train intervals. But im satisfied with progress over first week (7.6km/h -> 10.1km/h on 3 km).
Just in time, I had just come back home from my easy run, and I found this video. I usually have two easy days per week, at 5:40/k or above, a day for running uphill, another day for a tempo run, a day for a long run (15k or more), and there’s another day in which I just have fun for 5-7k, doing some Fartlek, or sometimes just resting, if my body needs it. Maybe I should use that extra day for an easy run
This is just superb, been searching for “speed for running” for a while now, and I think this has helped. You ever tried Ralebney Running Recoilless (do a google search )? Ive heard some awesome things about it and my friend got cool results with it.
It needs to be said that 180 cadence is when at race pace! Obviously when training at less than race pace either the cadence or stride length needs to reduce or both. I have my own opinion but what do you think Ben? I.e. When doing a Zone 2 / recovery run you’re going (say) 40% slower so is that 20% less stride length AND cadence or more one or the other?
Should we do that in couple with a partner? I fart and she licks me, then she farts and I lick her? Should I lick her ass only, or should I lick her leg too?
I suppose lek means leg, but still I don’t get why I should lick her leg when in fact she farted and most pbbly her ass needs to be licked…sorry english is not my mother-tongue….no pun intended
You consider 6:45 tempo pace but you ran a half marathon at 5:25 pace? That’s extremely unique.
I appreciate the insight. But why has it got to turn into a giant NIKE advertisement?! Is there no respect for the humanitarian issues attached to this company?
Qd: go hard 6x per month when maintaining and 8-10x per month when approaching a race effort.
2 a week usually. Sometimes 1, sometimes 3.
Love the content, keep it up!
I am going to try this I must admit it is hard for me to run without constantly looking at my watch to see what pace I am doing and getting obsessed with it. But I will start setting my goals in terms of obtaining miles rather than the average speed as you rightly say this will come later.
This is great advice, Sage. In the last 4 years we had two kids and the 40-year-old dad bod was starting to show. I only got back into running last summer after a long hiatus. Even a 5k was brutal, but like Sage says, just keep at it and build that aerobic endurance back up. Slowly by surely, 10k and 15k became a comfortable run. Looking forward to a half-marathon in a couple months and a full within the year. Soon enough I might even be taking selfie videos while doing it.
I just ran 8k in 45 mins without practice or anything. I’ll use these tips and let you guys know how it goes!
Thanks for the encouragement to run easy! My easy days are only 8min/km or 13min/mi and I feel a little upset at times at how slow and unfit I am. I’ve only started running about 4 months ago and ran into the dreaded runner’s knee problem due to aggressive increment in weekly mileage and too much moderate/hard days of running. I dialed down the weekly mileage to less than half and am trying to do 80% of my runs at easy pace with a longer run every week. I might add in strides once a week or sprints every fortnight. I’m curious, do you check your heart rate in order to run easy or do you go by pace and by your breathing?
That is awesome video with gorgeous scenery. Q: What do you avoid eating and drinking while preparing for a race?
Can’t answer the qd but, I got out of bed today & went out for the first time since my hospitalization last month. Your VLOG about getting off of the couch inspired me. Thank you. God bless.
You should do a Q&A
I have so much to ask and I bet others do too
Preach it man, you are such an inspiration to me. Thank you so much for your content
I’ll be giving these a go and just see what happens, thanks!
Hello Seth,
I am a huge runner and I am looking to make varsity as a freshman on my top 10 state team, but I am currently also suffers ing from PF and a underpronation and I am looking for a new everyday running shoe, what do you suggest
The forefoot running works like crazy, minimum effort maximum propulsion basically running faster for longer.
This is super interesting as I had a discussion with a friend who picks up injuries when adding speed work… and our plan of action to return to it was strides.
Either as a session on their own, to begin with, or after an easy run.
Im 50 yrs old woman.. jog slow. My breathing is in rhythm. My legs feel like their in concrete slabs.. My calfs stiffen up too.. Yes I stretch before..and After… New to running. Now running 5k.. I want to run further but my legs won’t take me.. Please advise.. I’ve already been running 7 wks
Hey this makes total sense and it’s great that you have shared it. I have had my best season ever. I’m 50 years old i run three hard sessions a week. Tempo 6:45 pace. Intervals at 1:30is for 1/4 mile. My other runs are slow runs at 9:30 pace. I am 100% in agreement easy runs means easy and if I’m tired i skip a session
Thanks for the video
Appreciate the video and the channel. It’s been helping me out a ton. This big body Powerlifter can run a few miles at a decent pace now
Seth how do you get work up to a 5:30 average pace if you just go at 8:30 or 7:50….. how do you reach the higher speeds?
I think my greatest weakness as a runner is resting… I have a bad habit of keeping my easy pace btw 6:45 and 7:15 pace. I am not happy with a run unless i worked hard. I am still able to meet the standards i have for my hard days even if it is that much harder. I have the goal of running a few 100 miles weeks this winter to prepare for track. Ive done some 60-80 miles weeks before and i dont run on sundays due to religious reasons. Any tips on how to plan my weekly millage?
I wish I was a better runner. I’ll try out your tips, man. Cheers from The States. ��♂️����
HYPE just coming of a little break I have maximum 2 hard days per week