I agree with running slowly, you’ll slowly build up to running faster and faster with the same heart rate. I have been doing all my easy runs under 140 BPM and have noticed improvements already after a few weeks.
Great video. Love your approach. Appreciate you had a clip of a plus sized person also. I am 30-35kg overweight but am starting realllllly slow. Today I ran 1.5km which is the furthest I've run in decades. I say 'ran' but it was more like a very bouncy walk and both feet were probably off the ground for a millisecond! it felt great and I'm looking forward to building up to more.
Speaking as a reasonably experienced runner, I think much of what you have said is still relevant. I like the bit about the body does not measure mileage but time.👍
I agree with all points: you really do need to follow the 80-20 rule; do strength, even just planks & squats; fuel well-yes carbs. And recovery is key.
I've been watching a lot of your videos lately. You really do a great job of explaining things - their importance, and the rationale behind them. I'm coaching my grandson this summer in hopes of winning the state cross country meet, and your advice has been an invaluable addition to my own experience as a runner. I'm teaching him what I've been learning, and it is not only helping him to improve, but boosting his confidence as well. Thanks a bunch ! !
This next plan of training I’m not increasing my miles and instead focusing on everything I should have done during my last plan! I finished my last race according to plan but all I did was focus on slogging out long miles. No speed, no strength, and no cross training. Along with making me a healthier runner, I’m sure doing so is going to help with keeping things interesting.
If you finish your training runs much faster than you start them..where you’re almost at sprint pace right at the end-then the many benefits will be obvious to anyone who does just that…I always aim to do this and feel wonderful afterwards…
I still think food is personal preference. I got most of my pb's on nothing but 2 cups of coffee in the morning. If i eat anything merely just to 'fuel' i always feel sluggish and just out of the mood to run. I will say my common eating routine is 1 meal/day and maybe a light snack by mid day. On the opposite spectrum is the gf. If she dusnt load carbs i know she will bonk at around 16- 20K but unlike me, she has her breakfast everyday or at least something meaningful to eat. Not a doctor or scientist, but just out of personal experience over a couple years running. Unless i do over 30K i rather not fuel until after the run... i do hydrate though, usually just water with a little bit of lemon juice that i take with me.
I did couch to 5k when I started and found that a great starting point. 2 years later Iv only just discovered the maffetone method which uses MAF and I'm also loving it. The difference for me is MAF allows me to go further but at the moment doesn't allow me to run non stop whereas at the end of c25k I was able to run non stop.
We’re pretty much same level. Was running for quite sometime, no improvement, was able to run at least non stop for the first 25 km of cAnada ironman, let’s see what happen next year, still very much into Maff. I bought the book! Cheers!
Can rowing work as strength training? I don’t have any free weights at home nor do I have a gym membership but I do have a rowing machine and my neighborhood is very hilly.
No Hack squat machine? Use wedges and get up on them all the way. It will replicate - more or less - the quad-centric action of the Hack squat machine.
Eating and drinking before a run is still a bit of a 'grey area' for me. I have run a 5k (Parkrun) and I don't eat or drink anything. However, I have tried a cereal bar in the past, prior to a run.
Can't tell for certain but in general I think the reference to food for fuel is more for longer runs. You'll be able to do a parkrun on an empty stomach although a light breakfast well in advance or a snack will still probably be ok. When you go for over an hour though you should really be starting to think about taking something with you as you will be depleting your glycogen reserves heavily
