Run Faster In Just 30 Days: The Foolproof Way To Improve Your Running Speed
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- čas přidán 13. 07. 2024
- Today Sport Scientists Shona Hendricks & Lindsey Parry challenge you to get faster in just 30 days. If you follow this advice we guarantee that you will be running faster in less than a month.
Let us know in the comments below which one of these areas in your running needs the most work?
When you're ready, we'd love to help you become a better runner:
Grab our full mobility flow here: coachparry.com/9m8u-Mobility-...
Grab a strength plan for runners here: coachparry.com/9jhi-Strength-...
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What is in this video:
00:00 Introduction
00:12 The BIG lie about running fast
01:27 The point of easy runs
03:35 Running easy allows you to run fast
04:01 How fueling helps you run faster
05:07 What happens if you don't fuel
05:52 Fueling before a run
07:00 Refueling after a run
07:48 Sleep more to run faster
09:18 Mobility is crucial to running faster
10:36 The best way to improve running mobility
12:29 Ankle & toe mobility for runners - Sport
I’m training for a 5K. I run once a week slowly for an hour. Twice a week I run a 5K almost up to my strength limit. The other two days I do an hour of exercise at the gym. Getting faster. I’m 75 thanks for this great video. Good nutrition and stretching advice
This is so helpful! Thanks!!
Great info as ever guys. Thanks!
Great video. Some really useful info here. Love this channel 🙂
Fantastic video guys
Thank you. The videos are beneficial. I am going to implement these suggestions in my running. I will let you know how it goes.
Great video. I read or saw somewhere that they said having good mobility or range of motion greatly reduces the chance of injury.
Very good information ❤️♥️
Going from having to walk and run frequently to get through a zone 2 session to hammering out 10ks in an hour with my HR at 140 is an amazing thing. Polarized training from now on for me
Always look forward to your videos. Thank you.
About 5 almonds and a tablespoon of raisins before a run seems to keep me going for quite some time without feeling full.
It is a whole class and not just a regular youtube video. Thanks a lot, pretty amazing!!!
That’s such great feedback! Thank you for watching Daniel.
i have to say you guys really know about running. I got my mistake by listening ..."make your easy run more easy ..." it helped a lot.
There is no need to fuel before any training run if you train your body to burn fat preferentially. There is almost a limitless supply of energy in your fat stores. I have competed successfully in Masters events for years now and always (or 99 % of the time) train in a fasted state.
Every body is different buddy!!
Too much fat makes me nauseous. I’ve trained my stomach for ultra events on mostly carbs and works for me. Not a fan of intermittent fasting either.
We are trying to run fast here!
Based upon what studies?
Forget the food. I need to avoid liquids for a good few hours before i run otherwise it’s a freq search for a toilet - the price for enlarged prostates in older runners. No one ever talks about this!
Really informative this video guys. At the moment due to a temporary (I hope) heart issue I am forced to run aerobically and for the first time in my life, focus on this. The only kickback is that I feel really embarrassed running slowly at level 2 ; so much so I now run in the dark! However, this slower pace means there us no pain, recovery is easier AND I can run far more often.....every other day. Yep it works and I hope I am banking good aerobic savings for when I can run normally again.
I'm in the same position- I had a heart episode at 43 years old this winter. Luckily I'd been doing heart rate training before hand, so I was already over my embarrassment with running/ walking so slowly. Not only will you get used to it, you'll realize it's just useless pride and ego causing that embarrassment, and it was holding you back from developing that base! Best wishes for fast and full recovery!
@@Kelly_Ben Thank you.
Fortunately, u r unknowingly doing the best thing runners ignore. Running slow at first has so many benefits. 1. U give your body more than enough time to adapt to the new norm. 2. U manage to run injury-free. 3. U have enough time to improve on distance before u think about speed. As a matter of fact, your body will tell u the right time to run faster. Plus u don't really need the fast speeds as you are not a professional runner. U r running for your health
Don't be ashamed.
What you are doing is for your good. Little bit of sunlight is needed for strong bones
Take care running in the dark!
Liver glycogen uptake is utilized first within a short window of time.. before peripheral muscle uptake…50-100 grams of carbs in liquid form with 15 minutes following a hard workout is critical..then whole foods can top off the remaining muscle glycogen stores
I would like to know what is an 'easy run' and what is a 'recovery' run. Please guide how to transform from jog to run
Thanks for all the info! I've been curious about fueling after a run if you had a big meal before the run. As in ultra runner, I often run shortly after a big meal, (whole grain pancakes with fruit, jazzed up oatmeal, etc) to be sure my stomach can handle food during races. After my run, do I still need to refuel right away or is there some leeway?
No, you can look at daily calories / macros. Carbs immediately after or during a run will help water retention and in theory, recovery.
Have a chocolate milk and sleep more - can‘t wait to get a faster runner ! Sounds great ! 😇🤣
Just kidding … really great video , thanks a lot .
Going with the long and really easy runs concept for years now, what I started just recently and really making a difference for me: Yoga practice for hip mobility - this really changes a lot (at least in my personal situation)
Greetings from Germany
Just for fun, I'm going to start on the 1st of May 😎 Maybe not the fueling because I have been using intermittent fasting quite successfully.
Thank you so much for such great advice. Just one question, which exercise should we do for ankle mobility? Thanks again
I am admittedly far from expert, but I have heard that pushing into flexion is good. I put my toes nine inches or so away from a wall and the push my knee towards the wall until it barely touches.
@@shantiescovedo4361 Thanks a lot, i know what exercise you are talking about 👍
Squat University and Knees Over Toes Guy have good videos on this. CZcams search both names for some good info
Great vid thanks. What about those of us that are doing keto/low carb - I recognise we are all different, but I do really well on keto on and off the road and I wouldn't want to give that up. Any thoughts on how to approach nutrition in that regard?
Are your goals body composition or speed?
Ah, that's a point coaches never really touch on. I've been on a low carb diet for 8 months now and it's been truly life changing. It's actually thanks to low-carb that I started running 5 months back. I use a low-carb protein shake, in South Africa we have a great product I've been using: USN Hydrotech Whey. Look for something similar in your country. I add to that 1 to 1.5 tablespoons of MCT oil for energy on the run (30min before running). This is a great low-carb "breakfast" for me and my body is very happy on the run. I do sometimes also have a banana or berries (after the shake) shortly before the run to give me some more nutrition, but most days it's just the shake+MCT oil. One 1,8 kg (60 servings) container lasts me two months, so it's actually quite economical, and very yummy!
To me, the formula "run slow to get fast" is mainly an attention-seeking paradox that is preached by running coaches again and again. Although there is some truth in it, it should say "run much to get fast", and anyone who runs much will soon find the proper pace for it.
Eating before you run? Nah! I Fast for 16 hrs or I’ll throw up and run on empty stomach! Never had any problems with energy at all! Most people eat too much(I have 6 hour window eating food without excess consumption).
Same for me. If I eat anything upto 4 hrs before running, it starts turning around in my stomach. Although somedays I need more salt after fasting 16+ hrs.
Sounds like you’re fat adapted, fasted running works well when it’s in the aerobic zones. But when you’re focusing on anaerobic and threshold training, you’ll need to have fuel available to get the most out of your glycogen system
At least, that’s my own experience - I’ll fall flat on a sprint or threshold session if I haven’t eaten breakfast
I could probably use some fat adaptation, myself. But I also have never seen a top level athlete in any cardio oriented sport who avoids carbs. There may be some, but all of the "what I eat" plans I have seen are generally carb heavy.
he didn't mention about avoiding carbs. i also fast 16-20hrs a day but i eat lots of carbs and my glycogen reserve is enough for high intensity running. not even in ketosis after fasted higher intensity running according to ketone strips
@@nichole2757 I regularly do 1h crossfit classes while fasted for over 24h, I would rather say it energises me more than anything. I dont care about PRs, I just do it for fun, but most PRs happen when I'm fasted oddly enough.
I did a one hour tempo run today (broken up a little bit for mental reasons -- 4x15 min w/ 2 min jog). I noticed in the 4th rep I was getting pretty fatigued although I feel like I'm in good shape. Would having some homemade sports drink (water, honey, salt) help keep me going?
No. It means you need maybe 3 minutes recovery jog or even walk
I want to get better health, wish me luck 🤞
Thanks for all the advise from you guys. I do realize all runners are different but a lot of us can struggle with much the same issues.
My question is heartrate, is there advise on what is too high at different ages, and is there ways to lower HR an still push harder? As I get older I'm struggling with this..
Thanks in advance..
You could look up the oxygen advantage. Purely nose breathing has done wonders for my overall performance. I does require some dedication and accepting you might be slower at first, but before you know it you are on your old pace with controlled breathing and lower heart rate.
But this is my N=1 experience
Wonderful info! If my average pace is already slow ( 11-12 min mile), how much slower should my “easy” run be? I have been working for several years to improve my slow pace but I struggle with breathing when running anything faster than an 11 min mile. Maybe I’m just not cut out to run? I’m very healthy. I have celiacs so follow a strict gluten free diet. I bike 50-60 miles on the weekends and hike when I can. I do strength training at the gym 3x week. I envy all you natural runners!
I’m a slow non-natural runner, too. One thing I discovered is that when increasing effort, I was tightening my abs. When I relaxed the abs and tried to focus on getting the extra energy from hips/glutes instead, my breathing improved dramatically. Hope that helps.
What I don't understand is this: I'm a 21-minute 5k runner right now. How's that possible that my easy runs are at 7:00/km? That feels like I'm draggin myself. How about the impact forces going that slow? I can't possibly keep a high cadence moving at that speed. Please advise.
Run your easy runs at 5:15 to 6:00/KM. As a 21 min 5K runner, you probably aren't doing enough volume to wear you down too much. I would guess you run less than 6 hours a week
You might want to do a little more investigation into ketone-fueled running. Trying to claim carbohydrates are necessary is about 20 years behind the research.
Actually, you are mistaken, there are tons of studies on fasted running. You should perform a simple Google search, fasted vs fed running. Basically, there is evidence that it may burn Moore fat, but then u have to replace that fat, it may also burn protein, and in either case, performance suffers
So is ketone fueled running
Dates for fuel ⛽
Any chance you can help with a nosy five year old that keeps finding my recovery chocolate milk? 😆 thanks for informative video.
Wash out a jug from something "yucky" like prune juice and put it in there? 😆
I started watching your channel's videos recently and I keep seeing you refer to "easy" runs but I have yet to see how you define "easy". I know it differs between runners, but how can I know what constitutes an easy run for me?
Same question here. it is a bit confusing about easy run and easy pace. There will be a warmup session with easy pace (say MP+2),. Then you move on to the mid-session to define an easy run or a hard one. The easy run maybe MP+1 (not the same pace for warm up). The hard run may be an interval or tempo.
By measuring your heart rate or by feel. Easy runs are runs where you can have a normal conversation in full sentences. And if you know your maximum heart rate and your resting heart rate, you can use the Karvonen formula to know what heart rate to train at.
Sleep more. got it.
why dude I'm give out just listening to you
Everything went well until he mentioned “sleep” 😂 I’m so bad at it.
I always wonder when there is this absolute blind sureness how you need to fuel, this 100 percent proven, need of fueling with carbs for everyone (ignoring that people are quite different and might have certain predisposition) but then the fat of the peanut butter of course be careful, can mess up your stomach. My body is so different in this regard. Since i am low carb muscle cramps are history, athritis as well, heartburn during running never occurs, digestion gets much better and i am utilizing more fats while training. Best of all, no need mostly for my asthma inhaler. So how on earth you can be so sure on how important it is to fuel constantly with carbs.
and i do not want to make the impression that for a marathon or after intense workouts i am not using a little more carbs than usual. It comes natural, the body asks for it. But my dose is quite lower then.
run slow over time to get body adaptation and then gradually increase running speed. warming up and body stretching are important and choosing the right food to eat for runners.
Coffee ☕☕???
Some questionable nutritional advice here. Easy runs are aerobic /fat burning. Taking in carbs before or while running will raise insulin, which halts fat burning and keeps you hooked on a constant need to keep taking in more carbs. If you eat enough protein, your body will make carbohydrate to store as glycogen.
Forget those processed foods. Just Eat steak and some fruits.