5 Reasons You Can't Run Further

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These 5 things really helped me run further. I learned the hard way, made lots of mistakes along the way, and I hope these lessons can help you too 😊🙏
For the full week of training that I follow when I'm coming up to an ultra, you can check out this video here: • The Only 4 Runs You Need

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Опубликовано:

18 ноя 2023

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Комментарии : 60

@ChrisBranch 8 месяцев назад

I made all the mistakes so you don't have to 😂. I learned all this the hard way by getting it wrong for a long time. I hope these lessons help you too 🙏

@CatsAreTheBestPeople-mm1fo 8 месяцев назад

Much obliged! 🤣👍

@bev9708 8 месяцев назад

No, no plateau, still happily slowly building building building!! BUT always curious of what you have to say, and a bit of inspiration/motivation never hurts either!! 🙋🏻‍♀

@ChrisBranch 8 месяцев назад

Thanks, Bev! And keep on building 🙏😊

@bev9708 8 месяцев назад

@@ChrisBranch 👍🏻👍🏻always!!!

@martinweston8147 8 месяцев назад

Great tips, I’d add socks and shoes to that list, getting those correct can also allow massive gains in distance achievable. Toe socks and Hoka’s just on there own got me from 50k to 100k

@ChrisBranch 8 месяцев назад

Ah yes, you're totally right! I use Injinji socks too, but I go for Altra. Never had a single blister in them. I'm going to make a whole video about how I look after my feet as an ultrarunner 👍

@JamesAlberts 8 месяцев назад

Really useful tips - I need to work on my Zone 2 consistency (keeping it embarrassingly slow), always tempted to go faster!

@ChrisBranch 8 месяцев назад

That's where the magic is ☺️🙏

@13squared2009 8 месяцев назад

Great video! You make everything seem so reasonable and obtainable.

@ChrisBranch 8 месяцев назад

Thanks so much! And it is obtainable, just with the right strategy and consistency 😊🙏

@ted12389 5 месяцев назад

Your knowledge and experiences are going to help me so much. What a great channel .thank you

@ChrisBranch 5 месяцев назад

Thanks so much, that's very kind to say 😊🙏

@user-qe7fb6gd6c 8 месяцев назад

What an excellent, insightful video straight to the pint

@ChrisBranch 8 месяцев назад

Thanks so much 🙏☺️

@user-ex5ol2xg1l 8 месяцев назад

Great video, thanks mate. Can you do a Video about nutritions? Meaning, information about your daily food i.e. do you have a certain plan, do you count calories and more important: what are your experience over the past years. Which carb do you use etc and what are your do’s and don’ts. Cheers

@ChrisBranch 8 месяцев назад

You're the second person to ask this today, so yes, absolutely! I'll add it to the list and will try to get it out soon, maybe January now because I have a little list for the next few weeks 👍

@TheKam81 6 месяцев назад

great video.Thanks, Chris !! I am currently training for my first ultra, SDW 50

@ChrisBranch 6 месяцев назад

Amazing! The Centurion events are great, very well organised. Best of luck with your training 😊🙏

@PapaBurgandy111 8 месяцев назад

Great video! Thanks :)

@ChrisBranch 8 месяцев назад

Thanks so much 🙏😊

@szymonjaniszewski7069 8 месяцев назад

I've lately become bored and tired of running for time, which is not my cup of tea... Thank you for inspiration and your positive approach to running. I'll keep your advices in mind!

@ChrisBranch 8 месяцев назад

You're most welcome. Good luck with your training ☺️🙏

@JoshLJ24 8 месяцев назад

I definitely run too fast for my ability 🤣 Nice video mate, you've bagged yourself another sub 👍

@ChrisBranch 8 месяцев назад

😂 we all do that from time to time 🤦‍♂️😂. Thanks so much 🙏

@chrisbtoo 8 месяцев назад

Fuelling has always been my biggest problem. I went from finishing a "couch to 5k" programme into 10k very quickly, and then a half about a month after that, just through Z2 training and consistency. I managed a few more half marathons over the next few months, and then one time went out for one fasted and with no food. I bonked at around 17km and haven't tried again in over 2 years. I did something similar with a long bike ride a year or so ago, too. Hopefully I'll learn before long!

@ChrisBranch 8 месяцев назад

Haha, don't worry, I have to make mistakes a few times before it sinks in too 😂 Good luck with your training 🙏

@guusjeamerica 4 месяца назад

Love your video's, so helpful and very well put together! 👌

@ChrisBranch 3 месяца назад

That's very kind to say, thanks so much 😊🙏

@ChrisBranch 3 месяца назад

Your channel looks great too btw! Just had a look, I love the vlog style. I want to do more of those, but they're so time consuming 😂 I really struggle with them. Keep up the great work 🙏😊

@guusjeamerica 3 месяца назад

@@ChrisBranch That is so kind of you to say!! I still have alot to learn and now just make video's trying stuff out :') definitely need to fine tune it still. But thanks for the lovely compliment.

@ChrisBranch 3 месяца назад

@@guusjeamerica oh, we all have a lot to learn! It's never ending 😂🤦‍♂️

@guusjeamerica 3 месяца назад

@@ChrisBranch That's what makes life interesting is it not ;) 🙏

@pentachronic 8 месяцев назад

Great video. I’m consistently training 30 miles a week and I’ve plateaued out (2 medium, 1 long). The biggest issue I have is the mental hurdle of going slow and keeping in zone two. I eat my calories as I go and have my running vest with enough water to keep me hydrated so I don’t think it’s anything to do with my nutrition and more to do with my mental attitude.

@pentachronic 8 месяцев назад

BTW at my age the MAF calculation doesn’t work. It would have me running at a pace that is ridiculously slow. Tried it and it was way off base. A lot of people have complained about this and have given up on MAF as a result. I tried it and saw little improvement, if any, over 3 months so I ditched it.

@ChrisBranch 8 месяцев назад

You're doing well to consistently hit 30-miles a week off just three runs. Do you have time for another recovery run in your week? That would add some extra volume in a way that is easy on the body. Or even a short sprint session if your body feels up for it! This would be less easy on the body, of course, but it would double-up as a strength session. With the mental side of Z2 training, I have grown to love it! I love how kind it is to my body. I enjoy hard training sessions where I push and work up a good sweat too, but I _also_ love Z2 training, but for different reasons. See if a bit of reframing can help you find joy in it. As for your point about MAF and your age, I have also heard a few people say the same. I am going to deep dive this myself and make a video on it. I'm curious, and I'm sure you're right, there must be a point at which the formula breaks down, especially if you are well conditioned and have been for years. Watch this space! 🙏

@pentachronic 8 месяцев назад

@@ChrisBranch thanks for the response. Yes I do have time for a Z2 to recovery run to put in my rotation however I want to make sure that I get proper recovery day or two after my long run. Maybe a Z2 recovery would be okay but I don’t want to overdo it!! Will try it between my shorter runs maybe ?

@ChrisBranch 8 месяцев назад

@@pentachronic My metric for a recovery run is that I should feel _better_ after the run, even if I was a bit achey to start. I often do one the day after my speed work. You're right though, I tend to have a rest day after my long run day 👍

@CallumFergy 8 месяцев назад

Hi Chris I really enjoy your videos. Sorry if you've answered this before somewhere, but can you recommend any particular headphones for running with? thanks

@ChrisBranch 8 месяцев назад

Thanks so much! I use the Shokz OpenRun Pro and I really like them. Reviewers have said that they aren't that much better than the cheaper OpenRun, so you could try them too. I like being able to hear the sounds around me when I run as well as music, so these work great. I also don't think it's healthy to sweat too much with things in your ears 🤷‍♂️

@RexChevalchroi 7 месяцев назад

Dear Sir. Your videos improve my running. Off topic here, but you remind me of Rorschach from The Watchmen but in a very good and motivational way.

@ChrisBranch 7 месяцев назад

This is very kind of you to say, thank you. And I had a look up Rorschach (it's been years since I've seen that film), and I can see what you mean! 😂

@RexChevalchroi 7 месяцев назад

@@ChrisBranch update since that comment, right after that comment got very ill and had to rest and consume endless ibuprofen, paracetamol, all sorts of painkillers. Tried running again this afternoon for the first time and could not stay in zone 3 longer than 5 minutes. Well, that's just karma for calling a stranger Rorschach.

@ChrisBranch 7 месяцев назад

@@RexChevalchroi 😂😂😂 well I took no offence to being called Rorschach (I've been called worse), so there was no need for Karma to come knocking on your door. I hope you recover well and get back to running quickly 🙏

@Kelly_Ben 8 месяцев назад

Loved this, thanks! One of my big problems - and I have many- 😂 is that I slowed down so much with straight MAF (no strides etc for months on end) that I've lost whatever speed I had. I added 3+ minutes a mile to my pace, though I feel great! Upping my mileage while working 55+ hours a week feels impossible when I'm only banging out 5 miles an hour! I've switched to 5k training for a month in the hopes that I can get a little speed back into my legs, then I'll switch to 50 miler training and hope I can squeeze more miles into the time I've got, while keeping it zone 2. 🤞 Do you have any advice for an intensive period of (non track) speed work for ultra runners?

@ChrisBranch 8 месяцев назад

The good news is that anaerobic fitness is lost quickly, BUT it can be gained quickly. I'm sure a month of 5k training will give you a real boost. It's incredible that you added 3+ mins to your MAF pace, and that is the thing that is very slow and hard to earn; well done! As for speed work, there are a few different models I use. The simplest is a 15-min warm-up in Z2, then 2-min hard 2-min easy repeated as many times as you like (start with 4 and see how you feel, but I do up to 10), followed by a 10-min Z1 cool-down. I like to do this in hilly areas too - it doesn't matter if the fast sections are on the up or the down because there are benefits to pushing hard on each (glute and hamstring strength on the up, quad strength on the down). I also do pyramids (2, 3, 4, 5, 4, 3, 2-min hard, with 90-second rest in between 🤢). And I also do sprints (10-second sprint, hill sprint is best, then 3+ min rest to let the fast-twitch fibres reset). There are others, but these should get you going. I tend to do at least one of these speed sessions a week when in a training block for ultras, because, as you discovered, too much MAF slows us down. I hope that helps 🙏

@bev9708 8 месяцев назад

@@ChrisBranch Super!!! 👍🏻

@CaptainBrash 7 месяцев назад

I was trying MAF for a bit and found it deathly dull, I managed to bring my easy pace down by a bit but basically plateaued at 9:30-10:00/mile. Almost as soon as I started adding in strides, speed work, intervals. It very quickly shot down to 8:45 per mile easy pace.

@AlphawolfWill 8 месяцев назад

Invaluable as always inspired me to get back out tomorrow

@ChrisBranch 8 месяцев назад

I'm so pleased! Enjoy your training ☺️🙏

@jackcollo7738 8 месяцев назад

Cheers Chris Like to see you in Chamonix one day for the big one, going to happen?

@ChrisBranch 8 месяцев назад

🤞🤞🤞 thats where all this is going hopefully. Got a few more stones coming if I finish UTS100 next year, then I'll apply in 2025. I would LOVE to do it! ☺️🙏

@jackcollo7738 8 месяцев назад

I’ll be at UTS supporting some friends so good luck. Hopefully not as hot as last year.

@TheSandkastenverbot 8 месяцев назад

I have no issues running slow - but I hate walking up hills and my surroundings are very hilly so I'm practically always at least in Zone 3 🙄

@ChrisBranch 8 месяцев назад

Ah this is tricky. Much easier in Essex 😂

@adayexpired6370 7 месяцев назад

Umm… actually, I have an entirely different reason. At exactly 6kms. I get Morton’s neuroma symptoms on my right foot. I’ve got the metatarsal pad in my insole which helps a bit, do my foot exercises, trying toe separators, but no matter what, at 6kms exactly, I start feeling tingles and then pain. I have to take my shoe off, massage it for a bit and it’s ok for a bit, but probably because the nerve is inflamed already, starts aching again at 1-2 more kms… and if I keep taking off my shoe massaging and going another 1-2 kms, it hurts progressively faster. I would try altras but they are a bit expensive where I am and I’m scared of the zero drop because personally, a moderate rise has always been good for my Achilles.. whereas lower drop has always aggravated my Achilles. I think a lot of people might be stuck in similar situations even if not specifically Morton’s neuroma but maybe tendonitis or a runners knee or whatever that aggravates at a certain distance? I’ve been searching far and wide on RU-vid land to see what I should be doing, but I don’t see any RU-vid videos addressing such topics. Obviously I don’t want to aggravate a chronic injury oram I supposed to tough it out and hope it goes away? I’m older and a total beginner runner but I was getting my base pretty well established when this started happening. And then of course, I sprained my other foot in the rain, damn brooks slippery outsole, my bad luck. But the Morton’s neuroma is more concerning than the sprained foot since it feels chronic whereas the sprained foot I expect will inevitably heal one day. So, what’s a beginner runner supposed to do when they can feel a possible injury coming on? No amount of rest helps it and running more makes it progressively worse? Before this I was comfortable doing 10kms in the morning and 10 kms in the afternoon… so was getting a decent base… not anymore. Super frustrating. My brother who is heavier set and was walking 16kms a day ended up quitting as well for the same reason… I can’t be the only person? I would think quite a common reason why a lot of beginners would quit running?

@ChrisBranch 7 месяцев назад

Thanks for your comment. I have a few questions: - you say you're a beginner runner, but you were doing 2 x 10km runs each day? That doesn't sound very beginner to me! OR if you truly were a beginner but progressed to 2 x 10km runs a day, maybe too much volume too soon is part of the problem? - You mention your brother has the same; do you mean an injury stopped him, or a Morton's Neuroma specifically stopped him. If it's the latter, maybe there are some genetic factors at play. Either way, although you say Altra's are expensive, I really believe people with Morton's neuroma need a wider toe-box shoe. Modern narrow toe-boxes squash the metatarsal heads and can cause these problems. As for the zero-drop, Altra have just released a shoe with a 4mm drop (my next video is going to be reviewing them). When you mention people struggling with injuries, I actually do address this in the video, I just didn't make it clear enough. Doing the correct amount of training in zone 2, not doing too much intensity, and focusing on strength training is exactly the thing that helps prevent injury and overcome injury faster. And as always, seeing a good physical therapist locally is the best option. I wish you the best with your recovery 😊🙏

@13squared2009 8 месяцев назад

What if it seems impossible to be jogging and in zone two? I seem to always be in zone four according to my garmin and it feels like I can talk a okay but I wouldn’t want to go harder unless actually racing. Zone two would have to be a walk for me, and I walk a lot outside of my running.

@ChrisBranch 8 месяцев назад

There are two possibilities here; firstly, I've spoken to a few people recently where their Garmin had set the top of zone 2 way too low - I told them to reset it manually in the Garmin Connect app. The other possibility is that the MAF formula isn't right for you. I've had a few comments along these lines recently and I'm going to do a deep dive into this topic - I'm curious about it myself! I will probably get a video out in January (i have a little list to get through first) and I'll discuss MAF and zone 2 training, and when it breaks down. Watch this space 😊🙏

@SwimBikeRunFastest 8 месяцев назад

I have exactly the same problem. In order to stay in 2 (132 BPM) I have to walk slower than my walk to the shops walk. Someone suggested turning my watch screen off and running to feel. I tried that 2 days ago. I ran easy, hardly out of breath and slow pace but my heart rate was 170, zone 4/5.