RUNNING FASTER - 3 Powerful Ways PRO Athletes Run Faster for Longer
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- čas přidán 20. 05. 2024
- Want to know how to run faster and longer without getting tired? Improve your running endurance by using the same endurance training methods as elite runners, and benefiting from the same benefits of aerobic training as they do. These running tips will help you to become a more efficient distance runner, improve your aerobic endurance, and ultimately help you to run faster for longer.
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➜ Secret to running faster without getting so tired (NOT WHAT YOU THINK):
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TIMESTAMPS
00:00 - Is this a problem with your running too?
00:42 - How to run faster for longer without getting tired
02:56 - How to improve your running endurance
03:15 - What regular long training runs do to your body
06:17 - How to get more aerobic running into your week
08:15 - The power of tempo workouts
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INSTAGRAM: / jamesmgdunne
Music by Epidemic Sound: www.epidemicsound.com
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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
#Running #JamesDunne #Fitness - Sport
🔥 Want to break the cycle of running injuries? This is for you:
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THE MITOCHONDRIA IS THE POWER HOUSE OF THE CELL
Oh thanks I didn't know that
NO! NO MORE
No it’s not it’s the site aerobic respiration.
@@chaz4510the site of aerobic respiration* had to inform you sir
I support this message: a combination of easy runs and tempo workouts allowed me to break the 4:00 marathon mark - two months before turning 60.
Yes, I second that. For years I rejected the notion of running 'easy'. I was one of those typical runners who flogged myself every run. Then, I put my 'beliefs' aside and within a few weeks/months not only did my distance times come down but I was able to hold a quicker pace for longer/over the entire duration. Then, in addition to hill sprints and tempo runs, my times now are considerably quicker and now running a sub-90 half marathon isn't a fairytale.
NoName and psychologist - this is awesome to hear, and both of your sharing has helped convince me that I need to make this change.
@@sammiller7509 To give you an insight into my training plan this week.
- Monday, Rest Day
- Tuesday, Bike Ride (total round trip 30km), warm-up 10km, 3x 1.2km hill climbs @ 25 degrees incline (standing up out of the saddle, highest gear tolerable)
- Wednesday, 14k Easy Run
- Thursday, 16km Progressive Run
- Friday, 18km Easy Run
- Saturday, Rest Day
- Sunday, 14km Race-Pace, 5min rest, followed by 7km Easy Run
Thank you for this post - so encouraging to hear!
@@thepsychologist8159 THANK YOU MY BROTHA IMMA TRY FOR DA TRACK TEAM NEXT YEAR IMMA USE DIS BIG UPS BIG BRO ALL LOVE
The big problem for non professional runners is, that these slow runs not only feel slow… they are rly slow! Most of the people get bored if they run this slow for about an hour…
I think it’s more kinda mental to get used to it and remember, that it actual helps to get u faster in the end
Great insights. I actually quite enjoy the Tempo Runs - it pushes you hard, but it doesn't destroy you. Well put up as describing it a running unconfortably for the longest time possible.
Thanks, Daniel! Aside from the physiological benefits of tempo runs, I think people underestimate the benefit of simply getting used to suffering a little. It strengthens the mental game for sure!
My weekly run schedule :
Sunday Long run between 15-20 miles
Monday Easy 13k
Tuesday Running club, could be Hill repeats/threshold or tempo around 10k-15k
Wednesday Easy 13k
Thursday Club track something like 16 x 400m or 8 x 800m etc
Friday Easy 5k
Saturday Parkrun usually tempo pace. Incl' warm up & cool down about 13k
I also do two gym sessions , three core workouts & two plyometric sessions per week
I have built up to this weekly schedule over many years .
This schedule ( with some small tweaks ) keeps me In shape for any race from 5k to a half marathon
I am very rarely Injured
Thank you for this, I wish this was up two years ago. I have restarted my marathon training plan and feel like there is a purpose for slower runs now, not just for recovery.
I am loving them since watching this last week
Spectacular, thank you James for this huge help. Exactly what novice runners like me need to hear, and I look forward to implementing.
Bravo! This is one of the best endurance athlete training videos I've ever seen. It all fits with the latest science and is presented clearly and concisely. Great job!
Really needed to here this! Thanks a lot, you articulated everything so well. subscribed!
Great video. I wish I knew this years ago when every run turned into a progression run and resulted in frequently getting injured. I now keep my easy runs really easy and can run much more often.
Love this video - thanks for making it!
Great video James. My biggest struggle with the amount of easy running that I do is boredom. But when I do my 1 or 2 hard sessions each week, I know about it!
Thank you ever so much for the amazing educative video! I love that you bring all the physiology behind it, as it helps us understand and make meaning of it all 🙏🏽
Thank you so much. Wonderful job 👏🏽👏🏽👏🏽👏🏽
Excellent video
Thoroughly enjoyed it 👍🏻
Brilliant clear explanation cheers James☺️
Great video. So much to absorb here; I already watched it twice.
Love this video. Great summary 👍
Thank you for the great content James!
Thanks! Glad you enjoy it 😀
Always helpful content thanks
amazing video. 2nd i've viewed about slow run training. yours is great. well done !
That was very helpful and educational
Thank you so much
Quality content 💪🏽💪🏽💪🏽
Thank you for this video!
I have my first Marathon coming up and I’m planning my long run in a few days. I was initially going for something close to the race distance (26.2), but looks like 20-23 would be more advisable
Absolutely brilliant sir!
Excellent tips 😎. Adding the Sunday long run instead of playing a football match was the best thing I ever did running wise.
Thank you!
More force, less flow!
Great video, James!
tnx for the tip James - I like the approach of mixing up your weekly runs - S
Excellent Information, Thank you! :)
Well-explained!
🔴 WATCH NEXT ➜ Secret to running faster without getting so tired (NOT WHAT YOU THINK):
czcams.com/video/VBWGAFInyjQ/video.html
Great video. Been running for many years but always need remind g.
thank you. you gave me all the answers to all my questions! I finally found the magic formula
Excellent information 👌
Fantastic video!
Very helpful I thank u you so much 26.2 in 7wks - LA marathon- my first one very excited- still got some work too do for sure tick tick push push ❤️🏁
Your descriptions are Nong the most definitive I have EVER recieved. Very holistic. I'm 77 recovering from lymphoma, for real, used to run a lot. Here's what I do: I can only do 2 miles in 29 minutes for LSD, and I describe that as exercise at heart rate above 80 but below 90. (160-77).
So I try 3 times a week but during ONE of those sessions I add another half mile.
Then 1 days a week at the LAST half mile of the 2 miler, I pick up the pace for 100 strides then walk 100 steps between. I do not run one day, but spend about 40 minutes stretching and calisthenics. Some times swim.
Thanks for your content video
Hi James! super helpful video and thank you! I got a question another question though , and that is what's the difference between the maffetone method and Zone 2 training? Thanks in advance!!
Well explained
Tempo runs are where you’re body can just barely clear the lactic acid (such as 10k pace for 60 mins like you suggested), while Threshold runs you cannot clear the lactic acid and would need to take breaks (such as interval training 4x800 metres all out pace with 60 second recovery) Both are very different and are a staple of elite long distance runners.
Thanks James for the regular updates. I find it difficult to differential my aerobic pace from anaerobic stage with perceived effort. I am a beginner runner with about two years experience, my most comfortable pace is 7km/min. What should I target for an easy run. Thanks
If you can, buy a heart rate monitor and take a look at Joel Jamieson's "MMA Conditioning", obviously specialized but you get a great look at energy systems functioning and, with a litle understanding, you can extrapolate the information received.
Great video
Good info..
Very useful tip
You should be dubbed as the coach of the coach in pro distance runners. Many thanks for ur beneficial advices. Great luck to you.
Great scientifically informative but easy to understand and interesting video to watch. Im interested to learn after a very long break how to really improve my running but also general overall athleticism, strength, flexibility as a whole body approach to improve my running. I find it is frustrating as a very driven person to go slow and do a lot os stretching and flexibility work. But I find it paying off, I can train 6 days a week, hard but effeceint with no injuries or bio-mechanical concerns, only improvements.!!I just need to remember its the long game I'm aiming for. consistency, regularity and listening to your body and focusing not just on running but your overall bio mechanics and health.
Aleksandre Sorokin (24h WR holder) just answered yesterday to the question how to lower your heartrate:
ask the toothfairy or santa, if that doesn't help, run your long runs at 140bpm HR, lots and lots of miles.
Personally I run 2x45min (best 12h apart) at a recreational pace if I have "a day off". And 1x45min recreational +1x usual training workout according to my plan.
I believe, the ideal way is to keep your heartrate slightly elevated ideally all day long (of course that is not possible), to adapt your resting heartrate.
My pace during those 45min runs differs, all I try to do is at least 7500steps +45min minimum. I add 1minute every month.
So even after a marathon I try to reach 7500steps even if the pace is rather a shuffle or walk.
Exactly my times!!!
Hi James, do you have some kind of app for trainings? I really enjoy your videos
Another great video, James - really helpful. I was wondering if you could share any tips on how I can improve my cadence? I’m stuck on averaging around 167spm….
Swing your arms faster
That's amazing
Thanks for this video. I am really interested about this "slow running" thing. And I started with it 5month ago, but looking at my heartrate to be around 75% of my max. the tempo doesn't get abough 7:10min/k. Is this a matter of training or is this maybe to slow?
Thanks James that's a really good technical breakdown of the reasons why what I'm currently doing is the right thing to do! After a number of injury setbacks in the last few years I've been running mostly in heart rate zone 2 since last July and have had a pretty much uninterrupted run of running. The difference is that last summer a 139bpm run saw me doing 7min/km. Today 6:20/km costs me 129bpm. Slower running also allows better focus on technique & cadence & I'm now way more efficient than when I did a 3:37 2018 Manchester Marathon. In that training block I hit my 5k PB of 20:37 on a flat tarmac track with loads of runners to follow. Last weekend (42years old now) I did a 20:41 at my village parkrun, a technical, mixed off-road terrain course where I was on my own in 2nd for most of the run. Zone 2 rules.
Two weeks after writing that, guess who's injured? FFS
@@CanaryWorfRuns Ah, that sucks. Can you put the injury down to anything specific?
@@thepsychologist8159 metatarsal stress fracture - so probably too much running!
@@CanaryWorfRuns I hope recovery will be easy. I had a similar issue, capsulitis and also an overlapping second toe which required surgery not only to repair the ligament but also to shorten the second toe. But yes, overuse will do it.
I bought a treadmill last year and the bulk of my miles are now done on this. Low impact. Probably one of the best investments I've ever made.
I love this. Could this apply to 800/1000 metre race?
This video is beyond helpful! Breaking this topic down in a way that’s easy to understand and implement.
I have one question; does it matter where we place the tempo run relative to the other runs? For instance, can it be done the day before the long run?
It would also be incredibly appreciated to get some info on where to place heavier strength days in relation to these types of runs.
That's great to hear, Hennie. Thanks! When it comes to tempo runs (or any other intense running workout like a track session or hill reps) I like to keep them away from any other hard, or long sessions in the week. So have either a rest day, or midweek aerobic run either side of the tempo workout day. Does that make sense? You can treat the heavy strength days in the same way. Try to come to tempo workouts without too much fatigue in the legs. If you're training 5-6 days per week, you might want to do your heavy strength work on the same day as a midweek aerobic run, after the run. It could look like:
Monday: Recovery Run
Tuesday: Rest
Wednesday: Tempo Run
Thursday: Midweek Aerobic Run, then Heavy Strength
Friday: Midweek Aerobic Run
Saturday: Rest
Sunday: Long Endurance Run
Hope that helps!
@@JamesDunne that is so helpful! Thank you so much 💕
Brilliant material! Spot on. And so many amateur runners doing the exact opposite
Thank you, Diego! Glad you agree. Hope your training is going well 😀
@@JamesDunne thanks James. Training is well and your 30-day challenge and other of your exercises helped me get rid of my ITBS last year. But now I was diagnosed with a hip cam-impingement. Do you have any advice for sportive people at different ages? I am 45 and just starting with triathlon. Thanks in advance
I never comment on videos. But as a new runner this is the best I’ve watched by miles!!
Hi James, do you come across calf overload often in the experienced club runners? Watching your videos so far, seems I don’t do enough slower miles, 7.30miles typically seen as easy pace, would you ramp that down to 8:30 to focus on aerobic?
awesome 👏
Thanks 😃 Hope the video is helpful for your training?
@@JamesDunne Yes, Your video is helping me a lot
It always comes down to stress, recover, adapt.
Obviously with aerobic training the stresor would be more consistent and recovering and adapting will happen more simultaneously. Common sense helps with creating your own unique training plan.
Great explanation James. I think more people would listen to running easy If they didn't care what other people thought about them on Strava haha!
Regarding tempo runs, should I be concerned about high heart rate at all, or just the pace? I'm rather new to tracking running metrics, and so far I'm mostly running below anaerobic threshold at around 142 bpm HR at a 8:45mi/m pace. I'm 39 years old. This is very easy pace for me to do for 10k. With the tempo run, should I go all the way up to 170bpm heart rate for the 3 miles if I can sustain that for 3 miles? I am not sure what the highest heart rate I could sustain for a 10k since I typically only train with a low heart rate.
My 5k is 18 mins took while getting there and strengthening helped a lot
8:00 such a soothing voice
Thank your for your information. I know that heart rate zone 2 is aerobic level. Is zone 3 belong aerobic level in training?
Look up the maffetone method 👊🏻
What an informative video! Thanks for posting. Our head coach was talking to me just last night about the alactic system. Is that the same as Anerobic? I’m assuming it’d be zones 2/3 that are the easy aerobic zones and zone 4 upwards that are anerobic / alactic.
Zones 1/2 are actually the easy aerobic ones. Zone 3 is the odd middle man. And Zones 4 up alactic, "anaerobic" (nothing is truly anaerobic)
ah I've been doing this all backwards. I want to run a fast mile, so I recently hit 7:30 mile. This most probably means that 7:30 mile is probably the limit of my aerobic running. I've been wanting to hit a 6-minute mile. So I'll probably try to keep it 8:00 to 8:30 every day per week. If a more experienced runner has any advice to hit the 6 minute mile I would appreciate that
I’d say go slower than that for your regular easy runs honestly. Running that close of a pace to your all-out mile pace won’t be easy, and you want most of your runs to be easy. How’s it been going 3 months later though?
Also you’ve probably heard it before but staying consistent is the most important thing
I like changing my runs into time runs vs distance runs. One hour out, one hour back.
Yes me and Jim Kerr simple minds were talking about this yesterday when I got to meet the band
True story lol 😂 they were fabulous live btw
What is the aerobic zone ?
yes u must work in your speed endurance. like 100 meter 400meter 1500meter.then u will improve your long distance running without getting tired. u must do a series of these
I'm currently running about 20-25 miles a week. Monday's are 5-6 mile long runs. Tuesdays, Thursdays, and Saturdays are sprint days. The sprints are usually 30-60 intervals for 3 miles. Other days are 3-mile runs. Do you think that's too much?
I must say, very informative video i watched on youtube on running long runs. I am subscribing 🙂🫡
How do you calculate what your "Aerobic zone" should be?
I have a 10K race 4 week before my HM as part of my training. Should I run it at HM pace or go quicker?
Do you think it's better to run the tempo as 3x1 mile with short rest intervals, or do 3 miles straight through? Or, as I do now, mix it up a bit? Cheers James.
Hey David 👋 There are so many ways you can structure a tempo workout. My concern with 3x1 mile with a jogging recovery is that it turns into more of a mile reps session, in that the temptation is to push too hard during the mile reps, pushing you too far “into the red” beyond your threshold HR or equivalent pace. One of my favourite tempo workouts is Kenyan Hills (worth a Google if you’re not familiar!). It’s hard but very effective!
@@JamesDunne yeah, that's always a temptation! That's why I think pace can be an excellent guide (once you have a reasonable grasp of the correct zones calibrating HR/pace/perceived effort). So much to learn and enjoy. Thanks for the prompt reply James. Excellent stuff.
Let’s not confuse people…. Kipchoge warms up at 8 min mile pace into his long runs for a mile or so and glides into a very easy (for him) 630 pace
I've read that runners don't run as fast as the charts for the marathon in particular, especially if it's their first. Two main reasons: (1) difficulty in pacing at a constant effort for so long (2) not appreciating how much fuel (food) is actually required to be digested during the race, i.e. 600-1000 calories depending on weight.
James is the real powerhouse of the youtube cell.
0:59 I knew the mitochondria was the powerhouse of the cell... take that high school bio teacher!
Book: Run to the top by: Arthur Lydiard 1962 explains this in detail and it has been proven to work because practically every training system is based off the teachings of Lydiard.
so if im trying to do a beep test which is 1km short and fast what should i do
Week 4 into my running following a 4-times a week Garmin Coach schedule. Now my challenge is that I do strength training to prevent injuries but I'm not entirely sure that I manage to recover in between them. For instance I tend to have sore buttocks, probably due to single leg squats and lateral band walks. The latter is recommended by my physical therapist. I think I'm going to have to ease up on the intensity in the gym so that my body can properly rest. Another thing is that my BMI is 27 and it would undoubtly be an advantage to burn off some fat in the long run. But how is this best done without resulting in excessive fatigue I ask myself. There are plenty of stuff to bear in mind and it is a bit confusing when you just starting out.
Hi Martin! I've completed 2 Garmin Coach trainings. The first one was Jeff Galloway's run-walk-run method for 10k with 3x per week, the second was Coach Greg's half marathon under 2h (4x per week) and now I'm doing Coach Greg's 10k plan with a goal of under 50mins, running 5x per week. These worked for me perfectly. To lose some weight you can try the Maffetone method. It's boring like hell and you won't see fast improvements of your speed but it sure helps to shred weight and improve your endurance.
Will this work for a mile or 2-mile run as well?
I’m running into my calves killing me way before my lungs or upper legs feel much at all. Do I just need to workout my calves more often to strengthen them, or could I be running at to fast a pace on my normal runs?
You could be over striding or forefoot striking. You could try to have your feet land a bit further back.
Lactic acid is constantly produced by the body it only gets to excessive when u start anaerobic respiration
I have heard about the benefits of these easy aerobic runs time after time but I just don’t believe it. Now I’m tempted what the hell?
It takes some patience and discipline, but it really does make a big difference!
@@JamesDunne thanks for your encouragement, James I don’t know how long it will to make a noticeable difference but I shall squeeze in as many easy runs as I can each week as long as they don’t cause more fatigue 🙏
@@allanc8378 I have been following the 80/20 10k plan since January. I'm in my 50s and running daily in 20 day blocks. The training is highly polarised, and has an easier week every third week. I don't carry fatigue from one run to the next. My VO2 Max dropped during base training, but has recovered during the peak phase. I'm now tapering ahead of a 10k time trial (couldn't find a race near me on the right weekend). I feel fit, strong and ready. I'm a fan. My only concern is not having a feel for race pace, so I will run to HR. Hopefully I will get an age PB. It's nice to train without feeling like I'm constantly on the verge of injury or illness.
@@barryalexander2909 Very well, Barry👍I have never followed a training plan but I do know that I “should” be able to finish a half marathon in less than 2 hours which never happen. Then I see this video and it’s exactly what the doctor ordered😂
I sprinted in college (100, 200m) practice was always timed intervals 7x200m @28 sec with 1min rest, etc. We never jogged. Joined the Marines and I could run 3 miles in 18min.
What about cyclist... My races are 1 hr and they're basically threshold efforts , zone 5, So an interval for 30 sec and riding to the next corner at zone 3 in between the zone 5 efforts.
Sorry, I don't understand how clearing "acid lactic" from the body. I know about lactate ( is not an acid and also don't " burn" the muscle, use it in Cori cycle and became energy source for body.
The mitochondria is the power house of the cell
I have been running for 1 week and a half I try to keep my heart rate down but for some reason it always stays around 160 I ran today very slowly and my average heart rate was 159, my run felt amazing and I run 0.5k more today than normal but obviously I'm not working my aerobic system why is this
damn... only wish if I had another 4 more weeks to put in more slow long runs. Then I'd certainly be able to hit my target 10k coming up.
I train at redline way too often.
how long did you wait to apply "mitochondria is the powerhouse of the cell" from school biology?
Doing sprints most definitely improves your distance run/endurance greatly, that's from experience not research. As with any workout.. going harder occasionally makes doing the workout at the easier pace, easier. Jogging makes walking easier, running makes jogging easier, and sprinting makes running easier. 20 mile runs tho? Fuck that shit I got nothing for ya, y'all are crazy lol.
Feels like I’m back in biology class
Those calculations only makes sense for people who have not done a full marathon yet, I can do 5k on 22 minutes and my best time on marathon is 4:34 minutes, the strategy and energy administration is very different from a 5k to a 26.2 race.