I asked a professional athlete to help me do a faster Parkrun - result?
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- Äas pĆidĂĄn 27. 02. 2022
- Determined to run a bit quicker, I turned to a professional for help. Did it work?
Check out Harry's channel here:
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#parkrun #triathlon #marklewis - Sport
The weather wrecked the big plans for this video - but what the hell, I still got faster so suck on that storm Dudley đ€Ł
hahaha love it mate. The bike display is a must if you want to be a pro
I asked Jen if I could hang up the P3X but she said âhow can you go pro with two broken legsâ đł đđ
My notes from this video:
Running Cadence is important.
Recovery of the leg is important, almost as much as the actual driving force. - Glutes and hip flexors are important here.
Push the hips forward, engage the core: maintain a straight/upright position.
Take tension out of the upper body: Drop shoulders, and let the upper body relax.
Focus on actionable things when trying to be faster: Think about cadence, glute forces, body position, use of the core, and the upper body.
Very instructional, thanks for the video Mark!
EveryoneâŠâŠ read Johnâs notes he has nailed it. Also watch the video please đ
@@MarkLewisfitness I assume your watch gives you feed back on your running kadence? If so, was it actually higher? Would be interesting to see if we can isolate some of the effects...I mean upper body tension and hip position alone might explain the improvement as well. I am especially interested in the kadence as I assume that is harder to improve/change as running position, I am taller than you with a lower kadence, and feel it is quite hard to increase kadence while still feeling natural (see my answer to the video already). Great work nonetheless!
@@martinbrinkmoller7396 it did - my average was up 11 strides per min over the whole run. And it did feel unnatural, almost like I was running too quick without going any faster. But it didn't feel unnatural to the point that it affected my ability negatively - it just felt odd.
@@MarkLewisfitness thank you for the answer, 11 is way more than I would have thought...I even notice changes of 4 or 5 quite a lot...guess it is time for me to think about kadence drills
@@MarkLewisfitness Your cadence is probably just fine - I am very tall like you (6ft 6) and my cadence averages 150-160. The faster you run, your cadence is probably going to want to naturally increase. Actively thinking about it might cause discomfort and cause you to run unnaturally.
Old man vs. Iron Man on thumbnail was hilarious. Good one.
Brother you're a hidden gem, I literally laugh out loud at least a few times in every video. Just discovered you this week. If you keep at this some giant YT channel is going to find you and hype you up at some point, it's inevitable. Keep at it. Oh yeah.. I'm 55, formerly athletic and getting seriously fat and out of shape. You're helping me get motivated to break out my Sauconys and get back on the trail.
I first heard of hyrox from your channel. Just participated in my first Hyrox in NY thanks to you. Didn't do great but not bad considering I just worked 72hours this week as an ER Nurse and have not seen a gym in 8weeks. That said I am above average and the time of 1.59 is a reflection of just that. Love your channel.
Sub 2 đđŒđȘ and the cool thing about a time you are not 100% happy with is that next time, you get to crush it đ
That clip of you at 10:25 really shows a big improvement. You look so much more relaxed and that upright position is probably easier to get full breaths in! Good work!
I've spent my life as a martial artist. Then the past 9 years as a powerlifter (numerous British records for age/weight and a World Record)
2.5 years ago, back went and my beloved career as a paramedic came to a crashing end.
Ive been getting back to fitness and then I discovered your annoyingly inspiring channel. This morning I did my first 30 min run in "bare foot" shoes..... flip me!! thats a game changer.
Then some "light" sumo lifts but still felt great.
Planning on a marathon by the end of the year (not organised).
BTW, I watched your video on the compression gear while sat in my Ice Bath in the garage this morning. Might give those a go but I really do love the 10 min plus Brrrr every day.
Keep up the amazing work Mark.
Thanks
Thanks for the inspiration Mark! I love the mix of humour and motivation in your videos and it was an easy choice to subscribe. I've been watching through quite a few of your videos over the last week and I've finally got myself back to the gym after two years of Covid anxiety and ballooning by nearly three stone. Had my first cardio session first thing this morning and unsurprisingly my fitness is practically non-existent, but I'm determined to get back to my previous levels and maybe even push for a park run once I'm able. Thanks again, looking forward to the next one!
Recently came across your channel and love the content, jokes, style, movie clips and subject matter- watching you fall off your bike, do races and share whatâs works for you. Have been able to binge listen to your older videos whilst re-starting my own fitness journey. Love the philosophy of âabove averageâ, Iâm now looking at parkruns to beat my 29min PB, a wahoo Kickr core, and how to leverage my work/family/life balance to do more. Keep up the amazing work and broad subjects you discuss. Love it.
Harryâs a legend - I love making videos with him! This is class Mark - good luck with the mad race you have..!!
I stumbled across your videos by accident and I'm glad I did. Not only are you entertaining but you give valuable advice. I made some small changes and I can feel the difference already. I too ran bent at the hips, not engaging my core. I changed my running stance and the running felt a lot more comfortable. Being a man of a similar vintage to you, i often ended a run with some minor lower back pain. However, the small change of engaging my legs and straightening myself out made a huge difference ending runs with no lower back pain as well as improving my my 1K lap times. Thank you James , you have got a fan here.
Great video, congratulations on 50k subs - well deserved!
Just found this channel. Brilliant stuff Mark and very relatable and practical advice.
Well done Mark! Keep up the great videos.
Fantastic stuff explained in a way most of us can grasp!
I've been working through a couple of these after the usual beginners mistakes - over stride, Achilles injury, side-lined. I went to see a local MSK specialist and he covered many of these aspects of my running form. Rehab and a lot of work on calf and hip strength plus the usual split squats, banded abduction, glute bridges, etc. and things are good.
Upping cadence from 150ish to 170 when pushing on has made running much easier and less jarring!
First race next Sunday, 10k around Outlon Park!
What a great video. I can see I suffer from a low kick so will pinch a few of your tips.
Well done Mark, really interesting stuff and I like the way you put it across and with humour, cheers, an inspiration for us ageing athletes đ
Great stuff! Food for thoughtđđœ
Love the detail, always useful.
Outstanding informative video that highlights how important form is when running. It is no surprise that pro runners look like they are floating and we all look like ...well, not floating. Nicely done !!
Just shows how much good technique helps, great video as always
Great to see your getting after it ! Stay Hard !
Equipment must be displayed within the traditional living environment đđđ€Łđ€Ł
I'm subscribed. For a while now and I love watching your videos. So keep it up.
Congrats Mark on the 50k subs I have been following you since you had around 1000 subs ( OG subscriber here) your effort on making these videos and your sense of humor is what made me hooked to your videos thank you
Thanks for hanging in there đ
This is really interesting stuff. I used to run 5k a few times a week, but could never get any better than 30 minutes and I always felt 'heavy' when running even though I was fit enough to do it. Looking at your earlier running style I see a lot of parallels with how I run. I gave up due to knee/shin pain, but after some physio it was pointed out my training was too 'one dimensional' and my legs were actually quite weak despite the regular running. With this in mind I might take it up again and try to work on form a bit more to see if it helps đ
Jogging relaxed and upright is the best advice I've ever taken.
It also makes it way more fun as you feel like you can look around and enjoy your surroundings more too.
Really enjoy your videos and find them very well put together and your sense of humour is spot on for what you do đđđđ
After watching this a few weeks back i have been experimenting with allowing the heels to come up more. I find if my intension is to do that then it results in faster running. Thats exciting. So thanks Mark for this little gem.
Mate you are a bloody funny and entertaining dude! đI love this đ
I have been shuffling all along been told to keep my feet as low as possible. I really like the hip flexor exercise with the dumbbell will definitely give that a go.
Thanks very much.
hahaha love your rants man, good vid
Congrats on the recent success with the channel, you're a funny dude
Love your banter man
Awesome to see you get over 50k subs Mark! Seems only a few months ago you had 15k.
Great tips from Harry, he's a great bloke.. good to see the collaboration.
Your feet were definitely kicking higher in that 5k as well, great job in listening and then adopting the advice Mark!
Great vid Mark. Love that you put relateable situations in ("I didn't go to BK"). Inspired to drop weight and begin running, as I am currently just cycling (but over 300lbs). Go 60K subs!
Congratulations. Well deserved :-)
Grats on 65k subs
Come across the channel a few days ago. Ive watched nothing else and binged on the vids. Im training for a marathon in april and already looking for my next challenge. Ive no space for a pain cave so an ultra might be the way to go!
It will be an amazing series to try to qualify to the Boston marathon and take us to all the experience... My two cents
"...often still donuts."đ€Ł
Great advice! For years Iâve wanted to run regularly but never seem to get better so I always lose interest. I will try some of your advice if a stronger/higher kick, push out my hips and relax my upper body. Thanks, and keep the videos coming.
Great video. As a natural sprinter many of things I learnt and hammered into myself over the years in school do not carry over great for long distance. the things that do carry over i've never implemented in longer distances because I didn't think they were applicable, like bringing the feet up more behind my body and using the hip flexors more. A lot of great tips overall in this video that Ill need to start implementing as im trying to improve overall cardio health and endurance.
Gonna be a big channel đ great video again Mark đ
Super progressionđ letsgo mark!
Thank you đ
FFS actually laughing out loud through this. Love the comedy in with the factual info
Very interesting đ love the channel đ
Heâs funny, articulate, interesting, an inspiration. My favourite phrase, âchumming the waterâ.
Super pumped to find someone else over 6ft and 200lbs who likes to lift weights but also wants to go faster! Cheers!
The basics of form are so critical to improving. I always see my heart rate lower and faster pace when I get intentional about good form.
I feel like I run just as you so all this info is really helpful thank you !
Thanks for the great review! đ
53K subscribers! Well done
Well done on the PB đđ
Seems like 5 minutes ago you had just hit 20k. Well done.
Itâs mad! It took me three years to total 1 million views. I am currently running at over 1.5 million for the last month đ
Some great advice there. đ
congrats on the PB!!!
Not even close to be intersted in triathlon, but this videos are so fun and well edit that i keep folowing allong haha
Nicely done! âonly 2 seconds off my old PB doesn't sound like muchâ
Ya, Ya, to me it does!
Thanks for introducing me to the Parkrun. I ran my first 5k with them yesterday. I went in trying for sub 27. I dropped my best from 27:30 to 24:50. Not above average for my age and gender yet.
You're already above average by taking part in a 5k run! Don't forget to celebrate that!
You inspired me to finally get out and have a run today, not been out in ages 5k a bit over 30 min . Not bad for 63 y above average
I also have tightness around my hip and hamstring area so I've been doing hip thrusts and Romanian Deadlifts to strengthen them, but this video has me wondering if it's actually FLEXIBILITY that's the issue! Another great vid, Mark!
Will check out Harry's channel, for sure. Good luck with the Goggins challenge! My friend Simone Trageser did it recently, and yeah it looks incredible!
Another great video Mark, very interesting.
Looking forward to your review of the ATG training program by Ben Patrick. It will be interesting to see how much it helps your running, keep up the great workđđđ.
Congrats on the PR, the staying relaxed in your upper body is the same advice I use in cycling. Its impressive how reducing unnecessary tension in one area frees up energy to be used where its needed. you say you are recovering quicker due to the more focused training from KOTG, so are you becoming less reliant on your tens pads or the leg boots or are the still in play as part of your recovery strategy. Good Stuff - Leo
I am just as bad on the bike. I have to constantly remind myself to relax my shoulders.
"To now fueled by .... often still doughnuts, but thats not the point" Absolutely had me laughing.
Great result, sounds great! I am really interested about the kadence for tall runners. I am only running for half a year now after 5 years with little to no sport (a lot of sport before that, but not focused on running), and my kadence is around 150-155 for a 5min/km pace (which is about 10km race pace). Then again, I am 2,08m tall with an inseam of about 104cm, so still a bit bigger than Mark (same wight). But I just can't imagine now to run with a kadence of 170 in long distance pace. I am wondering if that or even higher really is the optimal pace for tunners that tall or if the real perfect kadence for us is really much lower...I mean if a 2m guy gets the same angles in the legs (same kick back etc.) as Kipchoge and a 180 Kadence, he would be running at least 10% faster than him, which would be quite extradordaniry...so a lower optimal kadence with increasing inseam seams really logical to me, but not sure how big that effect is...
My favourite collaboration ever
Seriously ... your humour. Subtle, timely and bang *&%$ on! lol
congratulations
Been jogging more seriously for about a year (before that jogged less often) and down to 21.35.
Wonderful how much easier the breathing gets.
We are so similar. You are tall and so am I...that's where the similarity ends.
Love the content!
If u get 100k subs please do a roast stand up special on your channel. Just a 5 or 10min video would be so funny đ„đ
Goggins đŹ enjoy that... I did it last year and threw in a 13th to round up to double marathon distance.... Good luck đȘ
Haha that thumbnail is quality
Iâve been waiting for a video like this âŠ. Running technique ⊠Iâm about ready to get help.
Did a similar thing 2 years ago and got told the same stuff. Ran 25min at 50 an improvement of 34 sec. Great content and I love the jokes. Very motivational.
As for cadence...spotify's official run rock play list for 170-190BPM is really good training your cadence IMO. The key is to control your pace with that new cadence. I went from ~160 to 185 in about 6 months. This makes it MUCH easier to go up hills but also having the turn over to go down hills without pounding the crap out of my legs.
I got under 18mins at Parkrun for first time last week..by 2 secs. Not bad for a 55 year old. That week I'd listened to Shane Benzie on the Running commentary podcast. Like yourself I tried to take on as much advice as I could and it has made a difference.
I've dropped 5kg, to 68 since Christmas, which has clearly been a factor.
Keep it up Mark, you're well above average đđ
What is (or was) your weekly mileage? I'm at 19 min for 5k parkrun, wondering if I need more than 40k per week
Great advice Mark. Do you do any skipping drills as a warm up? Started doing them myself and can feel the difference in just a couple of runs. The mind muscle connection is a real thing.
Lol, I was so ready for you to say 'I did it in under X minutes' rather than 'I scanned a barcode on my watch'
parkrun! (Lower case all one word)
Good tips
I did the 4*4*48 on my 48th birthday with 48 days training. Was more mentally challenging than I expected! Stepped it up to 53.2 miles to make it two marathons in 2 days. Good luck and interested in how you get on!
My expectation is that it will be physically easy and not too bad in terms of tiredness. I also expect to be completely wrong đ
I like your accent. Good to understand for me and your content is great. Greetings from Germany
Very interested to see your review on kneesovertoesguy! I found his channel recently and have wanted to add some of his stuff specific to running, what you talk about in the video seems to be what I'm looking for.
Just didn't know where to start looking on his channel but the app sounds like it could be the way to go. So I'm looking forward to your review as I think it may be just what I need to stop the little niggles I've been having when trying to increase running volume the past few months.
We're going to need to see your early days attempts at reverse/nordics!
My running technique is fall forwards but move your feet quickly enough that you don't go splat.
I donât comment on CZcams videos You inspired me to do the park run in Bracknell last Saturday Great channel, and great delivery
Another great video. Thanks...
I found Shane Benzie's book 'The Lost Art of Running' to be very useful in this area. I got a lot more efficient for little or no effort by correcting the issues you mention (and may one or two others) Free speed is always good. My biggest improvement will happen by dropping more weight.
I have gone from over 22 stone to just under 16, but have a way to go..
Your channel and your positive and honest approach is really helping.. Thanks
Thanks to you I did my first park run today. 55 year old male, 76kg, 5ft 7, and with no running for 30 years came 277 in a time of 34:22! To say Iâm buzzing is an understatement. Thanks once again.
Nice work đȘđđđđ
Another great video and an awesome time for 5kđđ»I've been chasing sub 20min in 5k for over a year. I ran 19:54 in December but going again for a low 19min in 3 weeks on my 37th Birthday. You have motivated me to push harder đȘ Looking forward to seeing you take on the goggins challenge đââïž
Hope you've managed to beat your 19:54 PB?
@@AllanDavisArt I did thanks but not until yesterday when I ran 19:37đââïžđ„So happy đ
@@neilgrangermagic Nice one đ
Donuts are just too damn good. Especially freshly baked.
Fab. Imagine the gains you could see with a bacon-double-cheeseburger breakfast.
Trying to figure out /why/ kicking the leg up behind helps make you faster...it seems counter intuitive.
I've avoided particularly using my hip flexors while running...as a cyclist, I already deal with a lot of tension (leading to back pain) there.
I'll give these tips a try next time I go out!
You need to remember youâre taller and weigh a significant more than Harry or other pro runners which obviously requires a lot more oxygen and effort. Your PB parkrun considering your weight and height is genuinely remarkably fast.
I bet your power output on a bike is on par to Cam Wurf, Lionel Sanders, David McNamee etc which is incredible. Imagine you were as enthusiastic about your fitness in your 20s as you are now. You definitely have the endurance genetics to have been a competitive long distance triathlete or duathlete
âremember youâre tallerâ đ this reminds me of every time I walk in a pub with low beams and Jenna says mind your head đ my head has been this far off the ground for decades, I donât need reminding where it is đ
63k subs now. Next video title should be âmy kids absolutely melted downâ.
Almost everything in this video is well and good, Harry's advice as he gives it in his video is really solid.
One tiny thing: The glutes have nothing to do with kicking the foot to the bum. That's the hamstrings. So if the foot doesn't come high enough, it's either inactive hamstrings (likelier) or tight quads (still kind of likely).
Why did I need to write this comment? Because, if one just focuses on extending the hip more as one runs faster (which is correct) and one does not actively think about also picking up the foot behind in conjunction, the consequence can be a) shin splints or b) overworked hip flexors.
That's a good point - me explaining it badly. I was more referring to the Glute contraction to instigate that push off which starts the legs backwards travel (relative to the body). I am doing Nordic curls regularly which will hopefully help with the hamstring ability to bring that lower leg up behind me đ
Another great video, looking forward to the 4x4x48. Have you ever thought about doing a video comparing the 'toughest vs fastest' parkruns? Also do you reckon if I brought a Rocky 4 action figure for my bedside table it would motivate me to go running in the morning?
If you find that action figure - send me a link immediately :) a Parkrun tour around the country might be cool!