10 simple tips to RUN MORE and race FASTER 

Thanks Ben, ran my first Half marathon yesterday in Leeds. 2:00:02, I was 2 seconds off my goal but I'll take that as a win. Thanks for all the videos, you're always an inspiration!

thank u so so much, Ben! absolutely informative and inspiring❤️❤️

Thanks Ben! Wonderful channel and content, I have learned so much from you, thanks!!

One of the best recovery videos I've seen thanks!

Great video Ben. I often find lots of these types of videos are very similar but was good to see you mention about other things such as the post race fueling and compression that I don't see too many people talk about. Keep up the great work

Thanks for the content man! 🙌🏻🙏🏻

It’s so nice to hear that something as straightforward as running more will help more because I’ve been hearing more about doing effortful runnings

Great video Ben, slowing down and increasing volume has done wonders for my 5k time!

Thanks for all the vids Ben! Real nice of you doing them, sound advice! Hoping you smash your marathon this year. Becoming something of a running hero for me …. oh and that tash man ☺️☺️☺️☺️☺️. RESPECT!

Brilliant video Ben, been struggling with a hamstring injury recently and this had really helped!

Great information, Ben! Appreciate your vlogs !

Thank you Ben, love to see it 🙏

Stellar as always Ben! 🙌

I'm new to your Channel. Thanks for these great tips!

thanks to you, i ran 44minute 10km

Totally agree with running more making the biggest difference. I am limited by time (work and young family) so end up having to sacrifice sleep and recovery to run more.... it is a delicate balance on how much sleep to sacrifice to run more. This training cycle I decided to fall over celebrating some Strava crowns and crack my head open. It made a good training video but meant I had to sleep not run through some key training sessions. Thanks for the tips - will use as many of them as I can!

another superb video mate. Met you briefly at Felixstowe parkrun and seems your running career has 🚀. Well deserved. Hopefully catch you soon at an Essex/Suffolk race 🤝

Thanks for the tips Ben, another great video! Would you be able to do a video on how you’d approach starting to run again after an injury? I broke my foot just over 4 weeks ago and I’m planning on starting to run again in the next few weeks.

I just came back from a injury and started doing some tempo's every now and then (the only thing that doesn't hurt is running fast, running slow is still not going well) Glad I got a 5km PB at the parkrun last week with a 15:50 so really happy with that, for me it really helps to keep my condition in great shape with cycling and doing tempo's with running to keep the legs used to the speed. This combination works great for me. Always enjoy your videos!

Hi Ben ... yes, super shoes should be used in training. for one the give you more protection for the other we need to get used to them.

100% use my 'supershoe' in training (NB Fuel Cell RC Elite V2) Not all of the time, but certainly when needing that protection on a long run. It also keeps you in tune with the shoe for when race day arrives.

Great tips👍Thanks

Following your suggestion i started using my Alpha Flys for training. Its made a massive difference - more efficient; more enjoyable and reduced DOMs🙏

Thanks for posting 👍🏻

Hi Ben, I'm your fan from Slovakia, really great tips for quicker recovery! Very useful and interesting. I like your channel, views you share with us. I spent this year for a coach, and love it, my trainings are much smarter, better combined easy and recovery runs with intervals, harder sessions, fartleks and long runs. Coach can really help to structure training block. I'm just in some tactic recovery mode before my half race this Sunday :) Looking forward to racing half in a few days :) All the Best.

Hi Ben, thanks to your tips I trained smarter and managed to pull off a sub 20 min 5k yesterday ;)

Thanks Ben, agree on using super shoes 👟 for harder training sessions. I think it helps recovery, with discounts Alphafly’s / Vapourfly’s can be purchased cheaper or retire race days ones early and keep using for training. They do last better then people think. I know club friends who shy away from any plated shoes for training, but I’ve not experienced any injuries or issues from plated training. Recovering from COVID and still experiencing muscle fatigue which is preventing me from racing\harder sessions but I’m keeping up easy miles until it passes. Considering I was only Ill a few days, I can feel the difference to my fitness pre\post covid. Great advice as always 👍🏃🏻‍♂️

Great information. Subbed.

I used to train 95% of the time in "super shoes" in 2019. The only issue was trying to keep a slower pace for recovery, because the additional rebound from the carbon plate/ZoomX-style foams. Then again, if you're able to keep that lower heart rate while running faster in a super shoe, it's a win-win scenario.

Iv started using retired vapour flys as traing shoe. I thought I was the only one 😂. Glad to hear this dude.

Very informative for me as a new runner, ran my 3rd parkrun saturday, somehow signed myself up for a 10k Sunday coming 😂

Great information ☺️

Great video Ben. So much to unpack. I'm following some of these and not others haha. I've started foam rolling once every 3 days and I'm seeing the benefits. Wish I could get more sleep though. I've ordered my first bix tube to try. Should be here by Wednesday. Can't wait to test them. I love compression clothing and as for super shoes I'd rather two pairs of non-carbon plated shoes for the same price

Some good tips Ben, what about the importance of strengthening and conditioning? More depth into your foam rolling routine ect? I know you did a strength vid 6 months ago, can we get an update or in depth routine on stretching ect?

Great to hear your thoughts on this Ben. I was surprised to find that running some easy, big mileage weeks helped me improve my 5k time. I'm sure specific speed work would help it more but even the easy miles has made a difference

ayyyyyy new vid

Great tips, I'm also trying to increase the mileage without getting injured

Hey Ben great video. Which compression leggings would you recommend? Thanks

I like the “Kenyan shuffle”. I really need to make my easy runs easier. Sleep is my issue.

Yes only running will only risk injury , have to incorporate strength and other crosstraining activities to build endurance ,and of course sleep and rest 😊🙏,keep it up

Thanks Ben, all good tips. Super shoes for training too yes on the intense sessions, I just try to buy them in a good sale rather than when I need to replace them. Electrolytes keep meaning to do those and also foam roll. Lastly i often like to get a run done first thing in the morning but I tend to fast which means not eating until about midday. You heard of any research around running and fasting?

I have always been more “nervous” about increasing times I run per week over weekly mileage! Thank you for the tips!

Great Info Vid again Ben, love the content. Loved the Asics video....Trying to get on Pre Order. I have a question about building strength in Outer Hips, Hip Flexors & getting more bounce with each stride. I did an 16 miler yesterday and I am feeling it today... So looking for strength training to help and I want to increase stride length. Perhaps a video might be the answer. Many thanks

Beautiful video. It's impressive your time racing progression in 2 years. I'm trying to build up my weekly kilometers at around 100 (now i'm at 75/80). Trying a 35min 10k race but very difficult..It's a lot of time that i'm stuck in 36min. Greetings from Italy :)

Mostly great tips! I would personally add investing in a massage gun. It complements foam rolling and has really has helped me recover faster.

I'm curious though. I have been running 21:30 for 5k for about a year. My heart rate during the run would be aerobic for about 8-10 minutes, then go into zone 1. Watching videos, it seems my training was a bit too intense though I never really felt uncomfortable. A slight injury in December and I've started doing runs at lower heart rates. I can still do the same time for the 5k but now my heart rate goes into zone 1 much earlier, after about 4 minutes. Should this be expected? Anything to be concerned about?

Great video, Ben. I definitely found that the more easy mileage I include each week, the faster I am in my workouts and races. Since London 2021 I've had pretty consistent achilles problems so swapped out a lot of running for cycling (mainly Zwift over winter). I then ran a PB in Machester this year, so I feel you can swap out quite a lot of the easy running without too much of a performace hit. Do you do much cross training?

Thanks for all the tips. Very straightforward. I will focus on recovery as my goal is to increase the volume from 50mi/week currently to 70-80mi/week in the next 20 weeks. I will stick to the 10% rule but will try out your recommendation to split the mileage and the kenyan shuffle between the hard sessions One question: do you do cut back weeks every 4 weeks or so? It is one of the recovery methods I use but you didn’t mention it

Oh man I missed first .. oh noes didn't get a notification 😕 😢... Here's my tip to run faster. "Move your legs faster and more powerful "

Definitely recommend an Epsom salt bath at the end of a hard weeks training. Lots of magnesium and legs feel lighter the next day for sure 👍

That’s actually a nice Vaga hat. Not sure about most of them but yeah, like that one!

your cooking looks on point, ngl :) might have to go make myself some eggs now

Link to your foam roller and a tutorial on how use it

Seems wild to have a shoe *only* for races. I'm only doing about 30-40 miles per week but my rotation consists of 4 different shoes: Hoka Arahi 5: these are on their way out, but still have 100 miles or so in them, I use them for slightly faster, maybe tempo runs. Brooks Adrenaline 22: I use these on my recovery runs and easier runs. Hoka Carbon X2: I use these very rarely, maybe for interval sessions, and I plan to use them on longer runs on tarmac - the first longer run will be on the Edinburgh half in 2 weeks. Saucony Peregrine 12: usually my long runs are in the hills forests and trails, that's what these are for. I also have Altra Lone Peak 5s, I've walked in them to get used to flat shoes, plan to introduce them on some shorter trail runs.

Ok so I have a question about low heart rate training. I have enough free time to run 4 times a week and each time I go out I have 1-1.5hrs of "time on feet". What I'm saying the amount of time I have is fixed and I don't actually have the option because of lifestyle to run slowly so that your body can handle more time on feet per week, I've basically got 5-6 hours to play with. That's it. Should I really just be doing a single speed work session per week to stay in the 80/20 zone? Do I not get the same basal aerobic benefit from an hour at 160-170bpm as an hour at 130-140? I'm not running every day and my body has plenty of time to recover so why not run faster and get some lactic threshold work in at the same time? Would a more sensible program not be 2 easy runs, 1 threshold run and 1 interval session and therefore be a 50/50split? A lot of running advice seems based around the assumption that everyone has the time to build more mileage, where as is think the opposite is true, most recreational runners have a fixed time budget and they are trying to maximize their returns on the time they have.

What is your opinion on speed sessions while training for ultras? I used to do two speed sessions a week but am not doing back to back long runs on Fri/Sat to train for 50k+ distances. I still do one speed session a week but I only run 5 days a week now due to the two long runs. Any thoughts? I’m already doing every tip you gave in the video. :)

What pace do you run the majority of your miles at? Or do you stick to zone 2 aerobic base?

On reflection Ben is there anything from your Run camp which you've now adopted? will have to invest in some leggings. thanks

Is the puresport cbd 1000mg balm worth the money does it help with tight calves to ease the pain? Or is cheap version tiger balm similiar thing and cheaper?

Thanks for these! Would you say that x-training to replace the extra “easy” miles is the same or not? Also, do you use ice or heat at all?

I guess active recovery is also good (bike/swimming/etc)

Do you do any cycling, cross training or is it all running ?

Hey so what time do you go to bed, am thinking sleeping from 12am to 8am is 8hrs but, 10am -6am is also 8hrs, i wonder if the time frame you sleep is important in recovery 🧐🤔💤. Also increasing your mileage to 100 a week to you have Training plans to get you up to 100 miles

Any shoes you can recommend for someone who's stepping up from 10ks to first half and full marathons.basically for training and race day.

Do you have any shoe buying tips to lower the cost of high millage running?

You were promoting Coros the other week, why did you switch to recommending Polar?

How do you have enough time to do 100 miles a week & fit in sleep? With a 40-50 hour work week I struggle to get the miles in.

A recent study shoed that carbon plated shoes increase your pace by 0,6-2,8(Nike)% in reality. I think the faster regeneration is a bigger plus (except you're an elite and make a living off of it).

AlphaFly for all speed days and long runs.

1. Sleep 2.electrolytes 3. Food 4.CBD product Foam roll Good shoes compression shorts Reduce intensity

Wow I am foam rolling way too much. I roll before and after every single run.

For a man of your skill, you should also invest in a set of compression boots. Yes they are an expensive investment but I find them a huge help in my recovery. Also, a good massage once every fortnight also helps get rid of those small niggles which potentially can become bigger issues.

slow is the new fast

2nd

What’s the sauce for your poached eggs? The important question

not to late to claim 3rd

You ever had an ice bath Ben?

On cloud are terrible super heavy shoes...

Compression leggings will pool the blood in the feet if they don't cover the foot.

Foam rolling as well as compression tights show no scientific evidence of having a positive effect on recovery, that's fact.

First 😅

You need to check your watch in the morning to know how much you slept?! wtf?! You kids are too dependent on tech , that is why young athletes don t have longevity!! Live by your feel , listen to your body not your watch and you ll be the best form

Sorry Ben I'm going to unsubscribe. There is nothing but advertising from you I understand you do all this for a living but it's getting too much