Trail running has been a game changer for me! My balance has improved and my ankles feel so much more reliable. I feel more confident in my movements in general and I'm less clumsy. Also I'm much more excited to discover a new hidden view motivating me out the door. It's worth the travel time if you don't live near nature. Just start slow. Those roots will get ya!
@@Veroweithofer Me too, I wouldn't recommend it during training, because cutting calories could lead to underfueling for your workouts and potential injury. In the off season or after your race is your best time to lose weight
Great Video! All valid points, but the most important for me is "listen to your body". 4 weeks ago I did a Zone 1 long run for 3 hours, i.e. slower than normal, because I was feeling something in me knee. My knee did not mind it but for some reason I got sore calves. The next day i did a bike ride instead of a run, but 2 days after the long run I decided to anyway go ahead with my threshold session. I did not feel anything after the warmup so I though it would be fine. Wrong. Towards the end of the session i strained my calf and needed to take three weeks completely off from running, and that happened 5 weeks away from my next marathon. So now I'm back at it with less then two weeks to go... Thankfully I did not try to push trough the pain. Otherwise I would for sure have missed the Marathon. Let's see what it's like running a marathon by training mostly on the bike.
Bummer...what I have learned over the years, ok, we can argue about this from a running perspective. Assuming you (neither do I) aren't an elite, I try to move/be active/train/workout/doing something (how you call it) each day for ate least 1 hour, at least 6 days a week with 1, somewhat easier day. For myself....it doesn't seem to matter much. My takeaway message was: don't stress about it ... just keep moving, your marathon will just be ok. It won't kill 15 minutes of your time.
15:54 training load, so true! Been ramping up my weekly mileage to 50 km but dialled back to a week of 29.97 km when I threw in a harder interval mid-week and recovery took unexpected 3 days. I listened to my body. Stubbornly chasing my "50 km week" goal would have ended in injury. My tight calf told my NO and I listened, skipped my long run for one very short very easy jog. Secondly, once you are regularly doing a certain mileage but happen to fall ill for a week or two, no need to start from zero in slow 10 per cent increments. 20 to 30 cent increase is justified up to the old level. Reaching new, higher mileages I'd tend to be even more conservative than 10% from my aging bodies experience.
So right, pushing through an illness or a twinge is seldom worth it. Take the time when it first crops up to nip it in the bud and overall your time out will be shorter.
@hman2912 yes it has, big time. I started having to pretty much walk to stay in Z2, and now I can run in Z2 for over an hour at 7min/km, which used to have me up in Z4!
Oh maaan. I had just come back to running after 3 years with long covid symptoms and after completing Couch to 5K immediately injured my ankle after going too far, too fast, too soon. I wish i had seen this video before. Invaluable stuff. Thanks!
My biggest point was first doing some strength training and then picking up running again. Before I always had knee pain. Now I can run 6 days per week if I want to.
Thank you! I'll put some thoughts here: All coaches on YT or IG are concerned about the cardio output part of the fitness. Not a single coach is teaching efficient movement. I am not talking about some principles of "running form" like head-up, short steps, etc. Rather I am searching for advice on how to combine relaxation and stance within the running cycle. When paying attention to "short steps in front" we still do not train how to stand on the extended leg while falling forward, but with RELAXED muscles except for necessary to maintain the standing position. When moving the knee backward in an extended leg, the Achilles tendon gets automatically shortened and the foot extends. When flexing the knee and letting the foot approach the butt, no one is speaking about the relaxed muscles this movement needs to have. My starting point is how can a tiny slim professional runner run at a pace of 3 min/km, while you and I with big muscles cannot... this is not a question of force, or cardiac output, etc., it is a mere question of precise coordination and relaxation in the right place, of finding the spot in the knee where it is supported by the shin and the weight is moving the knee forward, it is more like dancing, where impulse and moments are a rhythmic pattern.
@@dylanboyd6147 I don't have it, but I wish I did! As a professionally trained musician, I know from the instrument that speed in playing is not a question of finger strength, but of sensory coordination and the inner perception of the movements. Feeling the piano key with the weight of the finger that goes down in milliseconds while the other fingers remain relaxed is important and must be trained. If I transfer this to running, which is also a semi-automatic movement like playing an instrument, then we should learn to drop the leg without effort and put our weight on it, using the vertical stabilization of the shin, but without effort in the foot and thigh. This is the only way professional runners can complete an easy run at 4'30/km.... I think we should find an exercise that really teaches us which muscles to relax and which not to. Many amateur runners use a kind of stride with knee flexion to absorb the shock of ground contact, but this knee flexion is a huge energy waster, we should instead extend the knee at the very last second, just as the body weight comes down to stiffen the leg. The ankle must relax, as must the front hip, etc.
Problem is I feel like I get injured more often when I slow down and do a long run at a zone 2 pace. My mechanics are different at slow pace vs fast. More heel striking or something, and more knee and ankle injuries.
The issue is changing things when there was no reason to change anything when you didn't get injured. Injuries mostly happen when changing things too quickly like changing your technique, speed, volume, etc without slow adaptation.
I'd love to hear some stuff about relationship with food some day if you're comfortable. I struggle big time with overeating and junk food which has been the biggest barrier towards achieving my running goals as the lack of nutrients and increasing weight really impacts my ability to progress in my training
Last week I had a VO2 max test done after many months of “zone 2” training, and I learned that my zone 2 heart rate/ideal fat metabolism zone was much lower than expected. 54-64% of max hr is my zone 2… unfortunately a very fast walk brings me into zone 2, and I cannot stay in zone 2 if I am jogging/running.
Some people just have naturally higher heart rates. I think you should use the talk test (if you can hold a conversation without much trouble, that's zone 2)
I recently did a VO2 max and lactate analysis test recently. I'm by no means a fast or good runner, and Ive only been doing it consistently for 3 months now My max VO2 translated to a max heart rate of around 195 bpm. And my tester who coaches triathletes and Ironmen said that my "zone 2" training was probably a little easy and recommended I run somewhere between 145 (ideally 150 as the low end)-160 bpm. Your tester telling you to run at a max of 64% of your max heart rate sounds way too low. I'd suggest you take your results to someone else and get a second opinion.
Use the watch data for calories burned from your runs and through steps as a place to start. I found that number to be pretty damn accurate, I would maintain my weight if I consumed calories based on that number and would reliably lose weight if I chopped 300-500 cals from it.
On the power of variety - although the majority of my races are on road - I do run trails at least once or twice a week to vary the running surface/patterns. I think you are spot on!
I just started going faster on the same trail run/walk I've been doing for years. Sometimes I take a shorter route but with the exact same elevation gain/loss so it's steeper. Sometimes I only walk. Sometimes I race my previous PB.
All great tips! I do have a bit of a problem with the connection that some people make between low heart rate and injury prevention though. Running with a low heart rate doesn't necessarily mean that you won't get injured. In fact, when starting with low heart rate training, running form suffers quite a bit as people find it unnatural to run that slow, sort of in between running and walking. That ends up putting more load on muscles that we haven't used before. I rather have people run slow but with a form that they are used to than trying to force any given heart rate number. On the flip side, running with a high heart rate doesn't mean one will get injured if form and conditioning is on point. So yes, I'm a big fan of running slow to get faster, and I do think that running slow generally helps prevent fatigue, injury, and therefore be more consistent, but I don't agree that a given heart rate number is the metric we should be looking at :)
These are true golden advices for all runners regardless of current fitness level vs those so called Guru 😅, the same stuff worked for them might not work for others, thanks for these valuable & essential points shared!
If you're also a gamer like I am, then you know...don't get greedy...hit hit dodge, hit hit block and then back away...so run run rest,,,you have your whole life to run, no need to cram it all in. Everyone run safe and happy!!
I've had pain issues that's have been assessed as structaul (torn labrum). The pain was in fact coming from my brain which had got stuck in a pain, anxiety loop. I had to retrain my brain that I was fine and could run ( i did need to cut back on exercise load) after a few weeks of running with the pain it just went away. A lot of back pain is similarly not physical in origin. We have to look at our running in the context of our life. Lots of stress whether it be psychological or physical can tip us into a pain loop.
James, I tore my Achilles tendon. I’m currently seeing a physio, but don’t have a plan whether I’ll need surgery or not. (PreMRI). What are some things I can do to keep my running fitness that won’t jeopardize my injury?
What about 5 vs 6 days per week? Given your advice, how about this for a week: easy, easy, threshold/tempo, easy, easy, VO2 max/hills, rest? Or potentially reversing the VO2 day with threshold?
@@Xpecialist I started in March with slow run for 3km 4 days per week, April was the month I incorporated long runs of 10k once a week but in May where I added speed run twice a week along with long run and tempo run for a total of 6 days a week...I have been having problems with my shin and thus stess fracture
@@yeahyeah9869 ok we have similar builds I thought it might have been weight related. Did you just push too hard through the pain? I am a new runner myself at 32.
Great summary James! It’s hard to summarise some of those points it can get so technical! Being older and injury prone, I really feel like you know me and are giving me a bit of a lecture! 😉😆 Balancing the pain/injury thing is always challenging as I am constantly managing ongoing niggles. Bottom line is ease in, be patient and listen to your body! I was wondering about the 10% thing. I will watch your video on that. Thanks again, for the pragmatic, quality content!
To be honest I'd say running slow to run fast IMO is the worst advice for running fast. To gain speed the best way to see improvement is interval training, fartlek predominantly. I was doing 80 percent zone 2 for months and months with very slow improvements, decided to start to mix in speed work once or twice a week and that is how you build your speed! My 10km went from 42 to 40 with in 6 weeks/ 2 months. You need 1 long run a week being atleast 10 miles and if you can mix in speed in there too your times will drop very fast. If you just stick go zone 2 running it will take for wver to improve times.
Heard a professional runner says once "I add strides to each of my workouts unless it's a hard interval or hard long run workout. I just throw in two to 6 strides near the end so I cannot "forget" to do them." Blew my mind because I "happened to forget" strides all too often. Since hearing this piece of advice I do strides more often. Sorry I cannot recall the name of the runner or the exact source video, wish I could!
Hi @james I do run marathon first half of the year 2024 but recently got pain in my lower ankle of left leg which was checked with sport science doctor about it and it was suggested to use a arch fit shoes and okay to back running! I am scared now to begin bcoz still feel pain. I have remembered your couple of video is about how to make more strength those part of leg and well, it’s worked somehow but however still nowhere that pain or numb go away. Here is my question to you that is your training program could customize for those who comes from the such injury or your training mainly focused on as mentioned by you every post “bullet proof running” work my condition? Look suggestions to sign up program
If I’m not running every day (almost every day) at low heart rate will I see the benefits. I’m thinking I need minimum 4 days a week of it to see improvements
Great video and really good points! Thank you. My biggest issue seems to be my cadence. I run about 20 miles a week right now. Don’t feel any discomfort after my runs even my long run of 10 miles on Sunday ( I know that may be nothing to some but for me it’s my long run right now haha ) my best go in the past 3 weeks of consistent 10 miles on Sunday has been 8:19 pace @ about 1 hour and 20ish minutes with avg cadence of 158 which apparently is slow. Yesterday I went for an all out mile / speed work and I was able to do a 6:29 mile & avg cadence of 164 which is not far from that 158 for the 10 miles. I guess my question is can one eventually get faster times with those type of cadences or is that something I have to work on? Honestly in my mind when I do my all out miles I feel like I would naturally have a way better cadence but it’s not that much of a difference if I’m running at a slower pace . Hope this made sense 😅
I also was running in the high 150’s with my cadence. It was causing bone growth in my tibia. I had to go see a physical therapist in April for 5 weeks. I’ve since been working hard on getting cadence to 180’s or higher. My wife is 5 foot and runs exactly at 180 cadence so I run with her a lot. I also know how to count in my head quickly to 8 to keep a high cadence, this was learned with a metronome app. It was very hard at first because you’re increasing your steps a minute to go up 20-25 more which causes your heart rate to go higher. I have to focus it constantly unless I’m with my wife. Now I can go much faster cadence, my heart rate isn’t spiking anymore with the extra steps. I got a 51 second 5k pb 3 weeks ago and another 16 seconds today (19:41) I’m 49. I’m also landing mid foot instead of heal striking. When I race now I focus my form and cadence. I feel mentally I’m just making the same amount of steps at 180 cadence when I’m running slow so I can also do it when I’m trying to pace myself going faster.
I enjoy participating in trail run events & i rarely join road running events. I do see the benefits of trail run. However i don’t agree with one thing . Trail run actually will give you higher risk of getting injured . knee pain & ankle sprain are quite common. You need to know the right technique when doing trail run & must do strength training to improve your leg and core muscles. The right trail shoes is very important as you tend to underestimate the terrains .
You're correct. But you are less likely to get overuse issues like shin splits on trails, which are a much softer surface. Also lots of trail "running" involves walking as well which helps to break up the pounding. A lot of trail runners, however, I know are dealing with ankle issues due to the constant sprains especially those that run on technical trials
Running form is crucial to avoid injury. Its how you hold your chest, shoulders, core, hips and ankles. As a PT, I use running form to check for bodily imbalances and yes there is a correct way to run, just like there is to swimming or any sport. The optimisation of form helps efficiency and injury prevention. Basically if you can fix your form via conditioning you're likely going to run more consistently while being less prone to injury.
If I move any slower ill be walking, my issue is tight calves and tight achillies' and im stretching everyday and it is still tighter than a ducks arse.
Using fat as fuel is a bit of a false economy though? It takes a lot more energy to use fat as fuel than it does carbohydrate. If you are looking at being the efficient and fast version of yourself on raceday then getting your stomach used to as many carbs as possible is best. In addition, fasted runs (even easy running) is just asking for injury - the more carbs you have in your system the more you can recover. call me crazy but I am yet to see an elite level marathon runner run a race without consuming a large amount of carbohydrate in the form of drinks and the odd gel. I went from using gels and just about stomaching 60g an hour to switching to drinks and taking on 100g an hour and the benefit was immense.
@@JamesDunne I hear you bro. I have a 15 y/o, 6 y/o, and (surprise) 8 month old.... hit a 3:14 a few years back and nowadays 3 easy miles is enough to gas me. It'll be another few years before I try my own sub-3... there's always time, running isn't going anywhere. Good luck to you mate
The thing about weight loss is nonsense. When you burn 1000 calories every day by running AND if you dont compensate be eating more, you MUST lose weight. It is just laws of physics, body is not perpetuum mobile.
@@XxXyzxX In a half maraton you have to go hard, but in a long run you just need to stay en zone 2 so it is easier if you are already running 70+ km or 43+ miles per week, but I understand that the tough part is to reach and surpass that weekly milleage. But remeber that those are EXTRA calories that you can eat, for example I like to eat ice cream, chips, custard, french toasts,etc every week and I can do that without gaining weight because I run, and at the same time eating healthy food like vegetables, fruits, chicken, etc. If I was not running that long I would have to cut a lot of that tasty food.
