RUNNING FASTER - The ONLY 3 Ways to Build Endurance
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- čas přidán 8. 03. 2023
- If you want to build your running endurance so you can run faster for longer, there are three important training methods you need to know. These running tips will help you to improve your endurance whether you're marathon training, need more stamina for 5K, or anything in between. Your metabolic endurance, running economy and VO2 max are all important aspects of your aerobic fitness and ability to run fast for longer.
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INSTAGRAM: / jamesmgdunne
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
#Running #JamesDunne #Fitness - Sport
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🔴 WATCH NEXT ➜ Secret to running faster without training harder (NOT WHAT YOU THINK): czcams.com/video/ItW5R-dakG8/video.html
this confirms my personal findings. i was a terrible runner my whole life until i started doing strides. This alone brought my 3 mile below 18minutes.
nice
Always appreciate your videos, James, as much of the content out there doesn't come from a sports rehab therapist (or similar), but often just runners with no biomechanical knowledge. Liking the new "progress" graphics for each section of the video 😃👍
I am not exaggerating here, but this video sounds bespoke to me.
I have always played football and tennis, but 6 months ago fell in love with running.
I have run a 45 minute 10k PB, but planning my first ever half marathon in 6 weeks time with my longest recorded run at 13km so I am working on improving my capable distance.
Thank you so much for this brilliantly timed video.
1:13 Man that heel striking!
love the timer on the sections - great vid
Lovely lovely content James, I'm completely hooked to your channel.
Yes, this is my problem. I feel like my lungs can take more beating but my body feels very heavy.
Yep! I hate being limited by my joints when my heart rate and lunges don't even get going
I love this. I’m Pete 😂 Other videos are kind of confusing for me (not too familiar with running terms) but this one is easier to understand.
Explaining the stuff I already had heard about, thanks!
I'm not really good at distance but your videos make it better
2:48 Top tip for running long distances!
I do it all the time in races!
I strained my calf this evening. Gutted. If you haven't already, I'd love to see a video of yours for the immediate action after an injury.
check if it is a medical issue, it might not be a sports injury. If it is a running-sports injury it might mean you dont warm up enough.
If your calf swells and gets like a rock and balloon go to the doctor ASAP no time to spare.
I didn't know my name was Mark.
Bro how?
??
Me too 😂
We are all mark
My name is Mark too. I’m a woman. 😅
A reminder to dynamic stretch before running to avoid tightness and pain during and after running
My name is Pete (really) and I’m 75. I am training for an upcoming 10k by running longer and I hoping to gain a little more speed.
Just go slow you will make it
how’d it go? :)
Im following ur rehab program after injury.... what do you recommend after i have reached the 35 min sessions 3x a week?
Outstanding. Runners often ignore cross training. The top endurance athletes, or people who actually earn a living off endurance, incorporate resistance training.
Very true!
1. 0:25 metabolic endurance (aerobic fitness, lactate threshold etc.)
2. 3:58 Running economy (running technique etc.)
3. 7:03 VO2 MAX
goat
I'm new to running should i be running as far as i can every run or do some easy runs imbetween?
When we are able to be off in a dream for minutes and finally come back realizing our body running we know that we are in good shape.
Right now, im averaging around 5-10 miles a week and my endurance is 5 laps around my school gym which i would say is about 0.20 miles. Ive been trying to run 1 mile in 1 recess sometimes i go outside for recess which is when i cant run because mud, but dont worry i got an after school program that 30 minutes long im my gym. With that, i can run 1 mile then walk another. When i run, i run 5 laps straight then i walk 1 lap for rest then i repeat that process until i reach 25 laps (a.k.a, 1 mile)
Not to be such a whiny child, but we also have to do art or watch a movie for after school program which makes me unable to run. Id rather run 5 miles than to watch a childrens movie. Its the worst! But the worst case scenario is, if we end up having a sub teacher that keeps us outside (which is when i cant run because mud) for all our 3 recesses AND have to do art or watch a movie then I'm toast! I also cant run at my house because our properties land is a mess due to the infestation of snow, ice and mud.
I just need some ideas.
started late but my goal is to run 1km straight without stopping,
how‘s it going?
@@ba-fp7kg very bad
Did you started after all or still in planing phase 😂?
@@Keschoo i started swimming, but i do run twice a week
Still haven’t found a video saying I can get faster without increasing mileage.
😂😂keep searching Thomas, there’s heaps of bad running myths and advice on youtube if you’re interested , not here on James’s channel though!
Hill runs and interval training will help with that. Don't have to do miles and miles to get faster
@@timmarsh7045 great advice for YOUNG runners
@@jackostiguy5657 It's great advice for anyone, but you need to ease into it and not just assume you can push for results from the get-go.
There's a reason for that.
So question, this video it kind of helping with more distance and speed, for super long distances I don’t care about speed I just don’t want to stop, does this all apply to me still
Absolutely!
Talking about running for an hour. I need to run a couple miles in 13ish minutes 😂
The VO2 max chart for women is way different from my garmin chart. I know the watch isn't as precise as a physio lab test, but I recall seeing people do the full test and compare to garmin estimates and it wasn't too far off. Is the watch estimate less accurate for women than men and so the watch chart compensates or is one of the reference tables inaccurate?
Sadly many of the formulas were created for men. The heart rate zones, for instance, were made based on mens larger hearts, which have a slightly lower HR. (I give myself a 2-3 beat buffer. ) I'd be really curious to see if the same is true for VO2. It'll be exciting to see how womens' performance improves once we have more women- specific studies!
Plz make video on 80/20 running
That's basically every video he posts
My State’s Police force/Trooper force, for the final test, they pull up an ambulance and make everyone run until a certain amount of trainees leave on that ambulance. Running has always been my weakness so I’m super worried😅
How'd it go
I know the bridge, where the guy is running. Kyiv, Ukraine. We also have runners, even now ;)
Glad the second two examples were speedwork. Speed development is essential for endurance running. In the first example speed development was left to the soccer coach(years of team sports). Most of us don't have those years of speed development and therefore need speedwork.
I've just started with my running journey and nearing the end of my C25K but what i was running "Naturally" a few weeks ago (10:30-11:00 Min/Mile) I cant seem to sustain as my body seems to naturally gravitate to a more faster pace (9:30 Min/Mile) and as you say this is unsustainable, this is what I am finding very frustrating cos as much as my times are getting better I still seem to not be able to run the full 5 k in one run no matter how long I have been doing it. 10:30-11:00 min/mile does seem to be my doable pace but I really have to concentrate on it to stick to that limit and not speed up :S
Next week I start W3 if the C25K.
Even at this early stage, finding it difficult to maintain a consistent and comfortable pace lol
Then just do it.
While many of us enjoy running at a faster pace more than a slower pace, (or zone 3 instead of zone 2) if we're pushing distance, we need to slow down a bit. If you're working on speed that day, push. If you're looking to run longer, the full distance, slow down. Once you tackle the slower 5k, you'll be able to speed it up. Best wishes!
Maybe if pete wouldnt run on yeezy’s he would not get heavy legs
At 2:50 Pete has s great strategy: run behind an attractive woman!
I just started running last month. My legs get heavy at 3 miles. I want to run a 5k. My average pace is a 14 min mile😧
Just keep going. One month is not much time.
I think pace based on hr
My feelings are hurt by my (poor) aerobic endurance. AE needs to recognise and include my feelings !!! I will write a tweet exposing this class based behaviour that ignores my feelings 😂😂😂
2:49. I too struggle with running slow, however if I had that “view” in front of me that he does at 2:49, I would follow it forever at whatever pace it set.
"It"? You're disgusting.
would sure help
You and me both.....
😆😆
I do it all the time in races
Mention hr
Yay for me my VO2 max is superior.
Well I’m going to be your Guinea pig, this run long slow to get faster just hasn’t been working, and I’ve been going from injury to injury, I reckon down to the long miles, so for the next few months I’m doing speed sessions only, let’s see what happens.
I recommend FIRST
How did it work for you? I had the same problem.
@@Kelly_Ben not properly tried it. I’m doing the long slow runs way at the moment due to a marathon training plan.
lol hearing them say that this man runs 10k's lacks aerobic endurance...
I guess it’s all relative 😂
😮
Fitness CZcams is annoying. Bodybuilders concerned with killed gains there, people expecting me to train 5h a week here. Ugh. Can i or cant i improve with 20min 2_3 times a week n how? Should i run my heart out in that time or nah? I assume yes. N if im wrong i at least burned more calories. I assume killed gains concerns are overblown to help people cope with being lazy
Wanting huge gains off minimum effort is unrealistic, but you absolutely CAN improve your running/ fitness off 3 runs per week. You can train for improvement in 70-75 minutes a week, but you have to have a method to your training, not just going out and gunning it on every run. Eventually you'll plateau or get injured that way.
You would want 1 of the runs to be slightly longer and slower, to train those systems. If you can make 1 run for 30-35 minutes, and slow it down, you'd see improvements.
Make 1 of the other 20-minute sessions on hills , see more improvements.
The other 20 minute can be all about speed, whether for the whole time, or as intervals of fast/ slow.
My max training time is 6 hours a week at my peak, including S&C, and that's for 50ks. If I were doing 5ks again, the above would be my real world low time/ mileage plan.
I suggest to include subtitles in Spanish. That will help lots of Runners that will love your Videos but can’t understand english. Your Videos are super helpful and useful, so if you add this Option your Community will be much bigger for sure!!
What about the Latvian ? We can't forget them.
Chinese too!
@@thepsychologist8159gods kalpot latvijai
tell em to run back over the border
Just watching people running with this shoes hurts
Because her hr very low
great information but terrible mic quality. can barely hear you
in the video they all run like robots
The maths don't compute. I used to run 9miles in an hour cause that's all I had now I need to slow down and run further.
Just a story.
Couldn’t handle the guy running in the bicycle lane
Can't stand bike nerds.
Again the same kind of video ???
Probably because that's the only way to get revenue from YT, but nothing's really changed in running
I liked this video over and over. This is what I need right now.
Seems useful, and had helped me improved, problem?🤷🏻♂️