8 Things that Can Change YOUR Running Forever
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- čas přidán 21. 08. 2024
- In covering these key running tips for beginner to advanced runners, we bust some of the common myths and outdated practices that still pervade running culture. Get up to date on the best footwear, how to warm up, modulating your training, the power of running ultras for your mindset, over distance training, the essentiality of strides, real carb loading, and strength training that actually augments your running.
Have you heard these tips before? Or did you figure some of them out on your own? Let us know what you think in the comments, and stay tuned for new videos each weekend.
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NAVIGATE VIDEO:
00:38 #1 Foot Shaped Shoes
02:01 #2 Warm Up Hard
03:39 #3 Run SLOW and Run FAST
04:41 #4 Expand milage awareness to ultra distances
06:05 #5 Occasionally run VERY long
06:58 #6 Don’t neglect strides
08:02 #7 Pasta dinner is not carb loading
09:19 #8 Strength Train Effectively
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This is probably one of the most useful tip vidoes ive come across so far. Straight to the point and good info. New subscriber here 👍
Thanks. Glad to have you join us @fr3matune971
🎉
I heard the tips before, but it's good to hear them again! I have been running for over 55+ years now and hopefully many more to come. Being older I really need to ramp up my strength training! Another tip I tell people is to run on soft surfaces when you can over the hard concrete.
Great to hear!
"If you want to do light weight for a lot of reps, just go running." So true. I've been saying this for years too. Too many runners take their high volume, low intensity approach from the roads to the weight room, and it doesn't do anything systemically different to their bodies than running.
Yup yup. Thanks @danshevock
I’m going to start adding more weight and less reps with strength training (normally do light weight with high reps). Thanks for the tips!
You’ll see better strength gains for sure. Make sure to take a full rest between sets.
This was great! I'm a relatively new ultra runner who always believed I'd never even do a marathon. Turns out it was the road i hated, not the distance! I love my foot shaped shoes, and need to get back to lifting. I accidentally put my fingers in my ears and lalalala'd when you started talking about pasta, but the insulin aspect was something I'd never heard before. I'm not giving up the cheese, but I'll definitely make the other changes. Subscribed, looking forward to more great info!
Moving from road racing to trail racing changed the whole experience of training and racing for me. Most of my running friends are trail runners these days, and they all say that they prefer the trail. Something about being in nature more, in the shade, up and down mountains, over rocks, through creeks. It's fun. The main change when transitioning is letting go of hitting consistent paces. Your pace cary vary wildly on the trails, so it's more of an effort-based run. Then again, you can always do both. I still run on the road about once per week to get in a fast tempo run and keep my ability to be able to run fast on the road if I choose to.
You explain everything so friggin clearly man you are the number 1 guy I listen to and apply what you say lol, also what would be the best 5 k warm up before a morning and or evening race like 9AM AND 7PM? Thank you for all the answers to what I dont always feel like I know lol
I'm an old novice, and i love the idea of the psychological security of having run more than the distance, but all the training plans that I have found have me running below the distance (half marathon). But now i am going to take your advice 😁
Those plans are made for the masses. That's why you found them...they have a lot of momentum because it works for most runners. But most runners aren't high level runners, they're trying to do their first half marathon or their first marathon. So those plans will work because it gets them just to train! But if you want to maximize your performance, then going higher is certainly correct. No olympian is using a cookie cutter plan found in the back of a book.
I ran a marathon the other day on a treadmill I didn't know it would make me so fatigued and recovery would take some time. Wow I can't wait to get back to 100.
Marathon on a treadmill is awesome! Nice job! Now get your butt back to the 100! It's been waiting for you :)
Really great tips! Been running for about 15 years and almost all of these clarified subtleties and nuances that I was never completely sure about. Thanks so much, happily subscribed.
Glad it was helpful! Welcome to the Run Elite Channel @danshowlund
Those tips were amazing. Thank you so much for this video. I feel like I’ve just avoided numerous potential pitfalls. Also, I now understand the issue with the carb loading that I have done before. I felt a little rough after the last one and just put it down to fatigue but now I realise the effect the carb and fat combo had on my system. It was just a self sabotage and I didn’t realise it.
Welcome :) Thanks for your support
5 Tips give us perfect knowledge ,marathon run.
Getting into running late in life. Had a couple if injuries in training. Have watched 2 of your videos now. Been reading alot on 80/20 but never heard how strides fit into your running . Your 30 or 60 second strides with equal rest intervals, would limit the load of my intervals but give the result. Fascinated to build a plan using strides. Goal. Want to break 20 min for 5 km
For strides take as long of a recovery as needed, not equal parts. The goal is to accumulate volume of fast running. Strides are very effective at 15-30 seconds. Any longer and it’s becoming an interval and anaerobic training
Bruh if you like his videos, he has a book. Just started reading it and it's great
Great stuff! Love the pasta dinner nutrition breakdown especially. At first glance 35% does not seem super high, but the guys over @ mastering diabetes recommend keeping daily fat under 15% for optimal insulin sensitivity.
Thanks. Yeah 35% is a generously low number that we’re giving too. The average westerner has 42% of all calories coming from fat. Which is far too high. The mastering diabetes guys are amazing and I agree with them to keep dietary fat at about 15% as well.
Doug Graham says 10% and I’ve had great success with that too, but I find that 15% is more sustainable for me.
My marathon and half marathon PRs both were with hard warmups!!
of course they were! Most runners are afraid to do that. But not you! Nice job
New here, looking forward to expert advice. Ex college football player and wanting to get into endurance events. This video was good.
Thanks Salty. If you're new to running, focus on building a foundation that includes lots of very slow, very easy running, and lots of very short, very fast running. Don't worry about much inbetween (i.e. intervals and tempo runs), not yet. Just focus on building your frequency of running, gradually increase mileage, and don't neglect speed (raw speed. short hill sprints, strides, etc).
@@runelitecoach that’s what I figured out. I came out of the gate swinging my first 5 weeks and got shin splints. 😂 I have slowed it down and I have been slowly knocking minutes off my 5k. Zone 2 running is working
Hmm interesting insight on the strength and conditioning, hadn't thought of that before.
Welcome :)
Whoa! Learned a lot from these tips.
Awesome 😎
Thank you!!
Welcome
Great INFORMATION ✔️✅ this is highly appreciated, runners don’t like to listen 👂 thinking they know it ALL 😂😂😂
lol 😂. Definitely possible
Thanks for your support
Some good advice thank you.
You bet
Truly enjoy your videos ❤
Thank you Sherri. I enjoy having you as a viewer :)
Learnt a lot ❤
Yay! Thanks for the feedback
I like Uncle Roger's advice:
- "Just use feeeeeling"
- "Keep going till your ancestors tell you to stop"
- "Keep it simpoh"
Thanks Un-co
Bekele Runs double his 4 min Mile Pace at 8 to 9 min miles. 10 years ago I used to average a 8 to 9 min mile and now I'm averaging 12-13 min mile and that's with slowing down and walking a lot. So I guess I'm doing ok.
just keep on taking action and running. You can of course refine if you want, but just stay the course.
@runelitecoach Thanks Sir 👍🏻👍🏻
Suxh a helpful video but i must remember mot to wear headphones again for your videos; that klaxon was terrifying and i almost dropped a frying pan 😅
Haha :) Yes, we can get rowdy on this channel
Very good video, tks😊
Glad you liked it!
the carb loading dinner works with races like 1500m, 3000m and 800m? is it necessary to adequate the others meals of the day before to not eat so much more calories?
It doesn’t matter. You stand no chance at all of running out of glycogen in a race that short. Even a 5k. Even a 10k.
You’d do well to eat only very lightly instead of stay tuned for our next video later this week on Carl Lewis and how he ate to improve performance. It’ll apply to you perfectly.
So what would be a good meal the night before a marathon or longer?
High carbohydrate from whole plants, high in water, low(er) in fiber.
Anything that fits that bill.
I do a very early dinner of cooked starch, the man juice for breakfast for ultras.
For a marathon I’d do fruit all day the day before, stopping early and topping off with fresh juice. Then juice in the morning. Juice must be fresh. No bottled juice
why oil is bad? i have ankilosing spondilitis and they highly recommend fish oil to me. also as far as i know olive oil is also.. good?
Oil is pure refined fat. It’s oxidized and therefore acidic in the body. It’s stripped of fiber and micronutrients. It’s funny that people recognize that pure refined sugar isn’t healthy, and failed to see that pure refined protein or pure refined fat, is unhealthy.
What is in olive oil, that you need, that’s not in the olive? Just eat the olive but olives, don’t even taste good, their pickled or in brine just to make them palatable. It’s not food for humans.
@@runelitecoach czcams.com/video/ttC7KbE_uDo/video.htmlsi=1coCvCzT6FTaPqQR
Am I the only one who eats whole wheat pasta alone with no sauce/condiments?
I’m sure there are others. Have what you like. At least that’s high carb low fat and plant based. But it’s also hyper refined. Could do worse for sure but can improve also if you choose
I don’t agree with points 1/5.
However the rest is good keep up the good work
You don't agree with using shoes which DON'T squish your feet in to an unnatural position? (point #1 is "use footshaped toe box running shoes") I'm interested to hear why. Reply here if you like
good tips only from 8:10 til 8:41 it is so wrong. First carbs too much can turn into triglycerides once there is no need for glycogen second that fat is your worst enemy in the food lays by the fairytales already. Yes for sure not right before a run lots of fat but the night before except one has poor fat digestion from avoiding it like the plague should not pose any problem.
Are you sure you want to argue about pre-race nutrition with someone who has experience with hundreds of races?
@@pavolhorvath7850 well, first i hope that hundreds of races do not negate the scientific fact that carbohydrates can be converted into triglycerides.
Nor is it proven anywhere that fat would mess with your insulin sensitivity the next day how he says (olive oil, meat balls and parmesan). I recommend looking up what messes with insulin sensitivity and looking for where the science stands on that.
And second, as an fat adapted athlete that needs an asthma inhaler if not on a low carb or keto diet, i do not think generalized diet recommendations that work for one type of athlete should be given for the average runner, knowing that diabetes and overweight are on the rise even amongst runners.
I lost 8kg with a high fat approach and a lot of people could do that as well.
But i get it, most runners seem to be more on the sugar burning side, so carb-loading if you burn more sugar and less fat during running makes sense for those runners. If it is healthy for everyone over the long run that is more my perspective than pure performance. I know there are lots of elite athletes that cope quite well with that approach and although they eat lots of carbs can burn fat very well as well.
An additional fact though, carbs are always stored in bundle with water as glycogen. So someone loading up to heavily the day before a run might weigh quite a bit more the next day. Something that is always worth mentioning on that matter.
Fat when eaten by itself isn’t bad and won’t be stored as fat in the body nor affect glucose levels that much at all.
It’s when high fat food is eaten with high carbs at the same time (pizza or donuts), that eating fat becomes dangerous, clogging the arteries, stored as fat in the body, fat attaches more easily to glucose in the bloodstream for storage, etc.
@@jsf8145 On the other hand you will still have a lesser glucose spike and insulin requirement with fat included in the equation. Despite from the calorie bomb one is putting in with highly caloric food where sugar and fat is mixed in high density if one would not eat too much of it, it could be still better than eating carbs isolated. Because in a healthy body it would be used up anyways.
I'm not here to argue, but it is definitely true that high fat diets lead to all sorts of unwanted things. It's the cause of type 2 diabetes, it's the cause of insulin resistance. If you eat fat your body CONVERTS IT TO GLUCOSE before it uses it. Your muscles want to use glucose, your brain ONLY uses glucose.
I'm not sure what you're wanting to say though - you agree that low fat intake before a race is a good idea. Ok we're in agreement.
So are you saying that low fat intake at other times is no longer a good idea?
I disagree with that, and so do all of the leading scientists and researchers in nutrition. Michael Gregor, Caldwell Esselstyn, Dean Ornish, John McDougall, T. Colin Campbell.
Thanks for your feedback, happy to respond further if you have questions on this. But I recommend checking out all of the names above. They're not "bro" scientists with a CZcams channel, they're the:
- President and founder of the nonprofit Preventive Medicine Research Institute in Sausalito, California, and a Clinical Professor of Medicine at the University of California
- Esselstyn is director of the Heart Disease Reversal Program at the Cleveland Clinic
- Professor Emeritus of Nutritional Biochemistry at Cornell University.
Good tips in general, but the info on fats is dated. Fats have been falsely demonized for decades and new research based on keto and carnivore show that eating fat doesn't make you fat.
This statement isn’t true. Fats aren’t demonized in modern literature. Demonizing anything would come from articles, not literature. And we should be reading peer reviewed literature, not online or bro articles. Fats aren’t bad for you. Too high a percentage of calories from fat certainly is. Research is abundantly clear on this. Decades ago and currently.