8 Reasons You're Running Slow (And How To Fix Them): Break Your Running Slump & Get Off That Plateau
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- čas přidán 13. 07. 2024
- Does it feel like your running is going nowhere? Does it feel like you're training harder than ever but you're simply not improving? Sport Scientists, Lindsey Parry, Shona Hendricks, Devlin Eyden and Coach, Markus van Niekerk break down 8 reasons why you may be struggling to get faster...
Please let us know in the comments below which one (or more) of them you think is causing your slump?
As mentioned in the video, if you need help structuring your training, check out the Coach Parry Training Club here: bit.ly/ytTraining-Club
If strength training is what you're after, grab a free-running strength plan here: bit.ly/tyStrength-Training
What's in this video:
00:22 What pace should you be running at in training?
01:00 What happens if you don't run your easy runs easy enough?
03:32 The golden thread that ties everything together
05:05 Too much or too little mileage...
06:59 You run what you eat
08:36 When to fuel for runners
10:51 Get faster without running...
12:38 How to prevent running injuries
13:04 Sleep for runners is often overlooked
14:56 How to sleep better as a runner - Sport
I’m think it’s because I’m 270lbs😅 Used to be 340 though so I’m getting better and faster every day…
Great job on losing all that weight!
Keep up the hard work! That's amazing.
Take your time!!!! I did it too fast and injured permanently my knees, because I weight 280.
Congrats on the weight loss though. Take it slow, remember, when you run, you are wearing 150lb weight vest!!!
I’m slow because you’re 270lbs? Y U do me like dis?
Jokes aside, your weight loss: brilliant job! Keep it up! :)
RESPECT for sticking with it
Menopause, night sweats....not conducive to someone who already struggles with staying asleep. No matter how soon I cutoff caffiene or stop drinking fluids. After a certain point I'm awake, my mind is racing with random thoughts and it takes an hour or more to get back to sleep! Just to sleep more than 3 hours in a row would be heaven!
Consider consult w/ gynecologist for estradiol replacement ( low dose testosterone cream also) will help protect your bone density as well as help your sleep! Menopause can really knock us down !
I have this problem too. I find that if I wake up and then just lie there, my brain just keeps going on and on. If I break out my ereader (kindle) to read? I may last half a page before I fall asleep again. I may do that a few times during the night, but it’s better than lying there allowing my brain to just spiral on.
I can feel your pain!
I'm getting back into running and your videos helped me remember the important aspects of running. Not so much of trying to run fast but including the fuel and running slow. At 70, I feel I still have it and it is encouraging that there is still hope for me. I 'm typically running 6 days at an easier pace to build strength. As I progress I will include my speed work. I get at least 8-9 hours of sleep and I am eating clean both prior, and after my runs. Thanks for the information and glad I found your channel.
Luv luv luv your videos Coach Parry! Awesome instruction from you and your team!
Love this video. So many new things I've learned !!
So many amazing points. Thank you so much!
Excellent,really helpful and very clearly presented. Thank you
Fantastic video. Brilliant. Thx a million
I got some much value from this video. High quality content, you really know your stuff
Very,very good video..covers all aspects for avid runners/joggers..with excellent and clear advice..thank you👍
This video was so thorough yet concise and insightful, learned new things in each area, thank you!
Amazing information, thanks 😊
Excellent advice. I am terrible with late sleeping & late eating despite knowing how much better I felt before doing the opposite. This has reignited my drive:-).
I got so much value from this, thank you!
I am struggling with just about everything talked about in this great video. I’ll keep trying to get there! Thanks!
Very informative. Thank you
best all around content i can find - gives me lots of confidence in it being delivered by sports scientists directly, not by (sub) elite runners who are sharing what they've heard. From the horses mouth is where its at :) love your work team
Myself, I lived ~exactly what these guys are describing in the 90s and *they are ~100 correct in my running* during these days without the net and all this ~instant feedback. In a nutshell, I trained too hard everyday, not realizing that my ~recovery run was actually hard; meaning my heart rate for by recovery day was too high and I did not recover any.
--
On a recovery day, EVEN IF YOU HAVE TO WALK, keep you HR at the correct rate for your body to actually recover or you will not make any gains plus risk injury.
Excellent video! I'm advanced, self trained, 53 yrs old at the top of my group and I don't see much that is so perfectly relevant. Thank you. subscribe!
Great advice!
Thank you for all the great info. I was listening while I was running and it was giving me great insight. Have a 7 mile run coming up trying to get ready for it.
Very good points...
Good advice sir, thank ❤you
Great video👍🏻
Very useful video guys…the eight fundamentals that you covered are all so important to maintain and improve.
Thanks Kevin, I’m glad you enjoyed it.
Excellent video
Appreciate the information in this video Coach Parry. I have been wondering why I cannot seem to break through the rut I'm in.
This question might seem odd but can you please explain, why do I feel my pace is fast but when I go through my times p/km then I've actually been going slower?
Thank you you are helping me get better
Video has a lot of good information - just what I needed
Glad you enjoyed it!
Lindsey reached down the camera and spoke to my soul. Busted watching this on my phone at midnight when I should be asleep 🤣
Thanks team, I'm working my way through this list!
Thanks!
This was an excellent video, full of clearly articulated facts! Glad I found your channel. While I've always known i need to work on my diet, you put it in a way that lit my determination to do so. As far as sleep goes, as a life long insomniac, it's what I struggle with the most. 4-5 hours is average, with 6 being a wonderful night. I like how you approached it, that perfection every night is nice but not realistic/ necessary, just try to have more good nights than bad. That relieves a lot of the stress. I'll try add that to my sleep tricks see if it helps.
That is such great feedback Kelly, thank you. I'm so glad you enjoyed the video and welcome to the Coach Parry family ;-)
4-5 hours of sleep is really bad for your body and mind. You should get around 8 hours man. It is not advisable to do exercise with 4 hours of sleep because you will get hurt.
@@unskeptable lol thanks for the tip. I think you missed the "chronic insomniac" part. 😉 I had a sleep study when I was 10, have a sleep specialist I see every 4 months, have tried so many meds, schedules, ASMR, meditation. I have a broken circadian rhythm, so I've learned 2 things- schedule my life around my best sleep times - I work nights and am in bed 2-10am- and if I want to do anything worthwhile in this life, I simply have to do it tired. Benefit is, I think I might rock a 100 miler, because the sleepless night is just an average Tuesday! 😆
As always a quality video 👍🏼👍🏼
Guilty! I was watching this in bed on my phone 🙀🙀🙀
Wonderful information! Thank you so much. I'm somewhat of a nerd at heart and enjoy reading the primary research and peer reviewed journals. Would you be able to provide a list of peer reviewed articles that reinforces the information that you provide in this video? Especially in relation to nutrition after working out and sleep. Either way, you've certainly won me over with your clear, simple and wise advice.
In
Great information. I think mobility/flexibility for improved range of motion are also helpful.
Thanks sir for this informative video. Please tell me what pace should be for slow running
Great video
Outstanding video!
That is awesome feedback, Graeme. Thank you!
I'm new here and appreciate your videos.
Great workn☺️🙌
Thanks and welcome Tyson! It's great to have you here.
Great video! And yes i had to shut it off at the end 😅
Thank you
thanx a lot coach. i really appreiate it. this is awesome. as i switch off my laptop. :)
Hi… was in a rut and lazy for the past few days… and on the bed got this video on my feed.. it again reminded me what needs to be done thank you so much … I am having a nagging discomfort on my right muscle from hip till the knee… it’s not pain just a stiffness and discomfort which plays in my mind and I slow down many times or just get lazy any ideas…
These videos are brilliant. Wish I'd seen them years ago
Fundamental, precise and right to the point. Excellent job. I wish I could follow all these recommendations.
Glad you enjoyed it! Thanks for the feedback, Luis. They seem so simple but they're so difficult to get right all the time. Which of them do you struggle with the most?
@@CoachParry In fact, the biggest difficulties I face are related to nutrition and Sleep Management.
Very helpful video! I'm training for my first full marathon, thank you for the tips
Great advice. Covered all the mistakes I have been making especially about diet and enough sleep.
If, you want to improve your running and life, drop your ego and what-you-think-you-know and just do a no-brainer with these guys. They know what they are talking about.
Great video! How easy should an easy run be? Is there guidance or a calculation e.g 70% of our race pace?
Great video. Can you clarify where decent strength training sessions fit into the training week? Does an hour of strength work count the same as an an hour of hard running? If so, I'd need to drop my weekly mileage quite a bit. Thanks
Great video.
I have a question....at 9:10 you talk about the first 15 minutes of the workout being the most critical for muscle glycogen, does this mean it would be beneficial for me to take a gel within the first 15 minutes of my long run?
Thanks in advance.
Thats all very solid and well explained info. It's taken me a few years to understand that easy means EASY !!
Thanks Al, I'm glad you enjoyed it.
Great video team, really good helpful tips, though I diverge on nutrition as I'm on keto, so endless energy (providing at a pace your body can metabolise) using my own body fat and no lactic acid buildup. Each to their own but this works for me. I am looking forward to doing a few more slower paced runs based on your advice down under in Australia.
Thanks for the good video. Problem I have I run consistently for years now and do strength etc but still much slower. Although I guess am older
Hey Carol, the intensity at which you do your runs at is extremely important, especially as we get older. If you haven't attended one of our Faster Beyond 50 Masterclasses, please do. You can sign up here: coachparry.com/faster-beyond-50-masterclass/
Thanks for this informative video!
Super 💯💪💯
Thanks guys.
Needed to be told this. 👍 🇿🇦 🏴
I like it 😊
This is a good catchin frase
I honestly did not know that there was such a short muscle glycogen reloading period after exercise!
Please make a video🙏🙏🙏 for runners nutrition suppliment
Other than using the most cringeworthy video clips available, I actually found this video quite helpful ;) Thanks
Great advice.. my problem is that my running form is better when I run faster. It all seems to become much smoother once I’m warmed up and more clunky and high impact when I try and slow down - so I start lots of run with the plan to stay slow and easy but end up speeding up to tempo to stay injury free. The down side to this is that I’m then ALWAYS tired. How do I run slowly without it being ploddy and in efficient?
How is your core strength? Or rather, do you know how to activate your core and glutes at any pace? That's often the problem when people report that they're losing form when running slowly. There are lots of videos on CZcams that deal with glute and core activation for runners. For general mechanics, shortening your stride but keeping the cadence relatively similar should help you, too. I'm thinking of pedalling when I'm running slowly, moving my feet along an elliptical trajectory.
I love the part about more sleep. 😁
Is there some calculation to work out what ‘easy’ should be compared to your race pace?
When you say 80% easy, what effort would I be looking at (how do I gauge that), And what should I be going for for the 20.%?
80% easy means running at an easy pace,now the best way to gauge that is you should be able to hold a conversation while running and not be gasping for breath. That's what easy means.
OR
You can try MAF(Maximum Aerobic Function)method.
What's MAF?Search on CZcams.
Rest 20% includes tempo,intervals, fartleks the harder stuff.
i have a question when can we eat after a speed workout. You said 15 minutes right after a speed workout? is that right?
Hi, just found your channel. Took up the mile recently and was able to coach myself from 7mins to just about the mid 5's. My goal is to run a sub 5min mile by November month's end. What type of schedule do you recommend?
You know what you need to do, but give yourself enough time to make the improvements
@@jeffstock79 Lolll...Man you said it....It just seems like I need to adjust my methods.
Thanks for the video. I got a question: Today I went for a really really slow jog. It was very hard to keep that slow pace but it was also really nice to jog around without ever getting exhausted. Its kinda new to me. My question is: I went for a 1:40 jog and even thou I jogged really slow in the end my legs got a little bit tired. Is that still ok? Or should you focus on that Zone 1 training without getting tired legs? Do tired legs defeat the purpose of that Zone 1 training?
Yes, that’s normal. If you are doing proper zone 2 runs, just below lactate threshold you will feel tired after long runs due to the sheer volume. Your muscles will still need glycogen to be replenished like higher intensity workouts. The main difference is that when you are training below lactate threshold, you are building your aerobic base and building mitochondria in your muscles, which does wonders for performance and overall health. Basically, a good approach is get a heart rate monitor and watch, and stick to a pace that keeps your heart rate around you MAF level, which for many is at or below 135 bpm, but that varies for each person. Personally, I was rested with a special respirator, so I know that for me 138 bpm is the threshold for my zone 2 heart rate.
this video was fantastic, especially regarding sleep and nutrition. i hate eating after i run. it makes me feel crampy and nauseous, but maybe i should try a protein shake instead of actual food🤷♀️
So glad you enjoyed it. Believe it or not one of my favorite go-to’s immediately after a run is chocolate milk.
Chocolate milk, after a long, or hard run, is my go to, also!
Good advice, but replenishment of carbohydrates and glycogen stores does not stop at one hour mark around training sessions. Its important to get in enough carbohydrates in several meals spread out every day. Carbohydrates, mostly from healthy sources like oatmeal and bananas etc, are more important than protein. Thats why its called a protein sparing nutrient. Proteins doesnt get used properly without enough glycogen. Its also far too much hype around this one hour window, its not that important. But idealy you wanna get a meal in as fast as possible after hard workouts or races. Probably not that important so fast after shorter easy runs.
Tips to get motivated to run
So a couple of runs in say, Zone 2 or Zone 3 with a run at Threshold later in the week? Or a longer run at weekend with some sprints (8x30 seconds with 45 seconds light jog/walk between sessions?).
It's called genetics. Assuming normal nutritional norms and training are being followed; You are either naturally fast at whatever distance your genetics dictate or you aren't.
with respect chris, what a load of bollocks
@@mtlewis973 That's not an argument. Genes are everything. You cannot outperform your genetic limits. "bollocks," is what a small mind writes when they have nothing to offer to the conversation or argument.
5 years ago I was running a 8 min/mile pace, now I can barely do 11min/mile pace. I don't know why I've fallen off so fast. My legs fell like lead. Also, I can not run the distance I use to. I'm 53 and I understand the age factor but it seems like a major slow down in a short period of time. Help!
How should you start running at the age of 67, when you have had to not run for a year and before that I was running?
How did you know I was watching your video laying down in my bed?!!!
Great video - thank you! However, the sleep tips don't really work for menopausal women (certainly not me!). I never have a good night's sleep and I go to bed early, stay away from screens etc. It's very frustrating..
As a life long insomniac, I feel you! It's funny, sleep quality, something that is simply a personal choice for so many (staying up late, getting up early, darkness, temp, etc) is almost completely out of the control of those with certain medical issues. (They're testing me for thyroid issues, to see if that's cause of mine. ) Hopefully you're symptoms will ease soon!
@@Kelly_Ben thanks, Kelly! It’s very tough isn’t it? I can’t really plan exercise for early morning as my sleep is so inconsistent. It’s really annoying. Maybe it’s a thyroid problem for me too as my mum has an underactive one. Thanks so much for your reply..
Would 20 minute naps help at all, maybe early evening
@@gourami7 thanks, Charles. Probably a bit but I just feel fed up as I struggle now to exercise early morning as I simply feel exhausted after a terrible sleep. I always used to run early in the past so it gets me down
@@gourami7 Naps work great for me if I can squeeze them in between 2 jobs, but I know many people don't nap well, and wake up feeling very groggy. Mary, I hear you on the frustration... I've learned to just do the best I can with what I've got, on each day. Best wishes!
Am from India, and a vegan, yes I do consume eggs in the form of omelette alongside. I do smoke a pack of cigarettes (10) average every day and have a drink every day.
Can you help me out in improve my timing from 2:32 half marathon. I am 65+and started running 2014 onwards.
Quitting smoking was one of the best things I've ever done to improve my lung function
Question: If I only run 3x per week (I am in my 60’s) can I run my slower runs at a faster pace relative to someone who runs 5+ times a week, since I will have more time to recover between sessions?
Yes, although you'd be better off going slower for 4 runs and running 5x a week.
@@jeffstock79 Thanks for the advice. I hope to get up to 5x a week but me ol’ legs are telling me I need quite a bit of down time beteen runs. However, I will try what you say, and go slower but more often.
@@davidt9238 you're probably running too fast if you need that much down time, even at your age. Try go 2min per mile slower and see if you feel up to running it again the next day.
Can I sneak in an Uphill when doing LSDs? Running pace would be easy but heart rate would be high due to elevation.
Please... ! Why do you guys Refuse to address Endurance athletes who Fuel with Fat and Not Carbs?
My biggest issue is nutrition. I hate to spend time planning to have what I need on hand in order to eat as well as I need to. And my spouse is not supportive of healthy eating.
Would a handful of nuts be a reasonable amount of protein after a run - whether a slow or fast run? This concept of feeding muscles hadn't occurred to me.
I run every other day with biking and strength training on the "off" days. Can or should I do intensive (speed and/or distance) runs when I do run? I am 67 years old. Thank you.
Carl, I'm no expert but still running half marathons and marathons. I do one "speed session" per week which varies between intervals, tempo runs etc and one "long run' per week which might be just a long easy run or perhaps a tougher goal pace or fast finish run. I then do 2 easy runs, and weights/cross training on 2 other days with 1 full day off. What they say about easy is so correct, easy means easy, slow down, keep the heart rate very low and enjoy it. Equally the cross training is at an easy pace. I can only run 4 days as anything more leaves me fatigued. I'm nearly 63, so in short I'd say yes, but balance the intensity exactly as these guys say, 80:20.
@@almorrison2040 Thank you my friend. It sounds like we independently arrived at the same approach. I appreciate your response.
How about skim or low fat milk as the first nutrition within 15 minutes of the end of exercise?
They say 1% chocolate milk is the best for post workout
Consistency cannot occur if we’re skipping and resting as you suggest. Consistency IS indeed the key 🔑 but it must be a minimum of running 4 times per week… From a 59 year old coach and former OT Marathon runner. Cheers
If you are overweight... protein... protein... protein... your fat will be used as energy. It worked for me.
Om jogging slow because I'm getting older every year lol 😆
I don't understand how you ever run faster if you are always running slow...Do you run one day a week fast?
im diabetic. when my blood sugar is high my legs wont let me run.
Frank Shorter LSD
how 2 run :
drag
distance
difficulty
diversity
deligence
..
diet
doze
🇵🇬
Are u guys South African?
That we are 🇿🇦
Man I was doing 90/100 runs lol
Why do these people have no tan despite being runners and living in South Africa?
I am offended by this showing up in my feed. WTF YT algorithm, have you been checking my Strava activities? 😊
Slowly. Not slow.
Nothing on technique. Anything you do is ok??
There is no staying the same: you're either improving or regressing..