8 Ridiculously Simple Things Pro Runners Do That You Can Implement Today To Become A Better Runner 

anything slower than my race pace is a walk.

The best way to run fast: 1. Get yourself a good playlist you haven't heard in a while. Hearing a good song you haven't heard in years will bring back old memories and get your brain off of the grind of the run 2. Walk/run 5 miles or so before the run. Loosens you up (joints and other stuff, see tip 7). 3. During the 5 miles (see tip #2) drink 4 or 5 beers. Alcohol is an awesome source of instant energy and the buzz will amplify tip #1 4. Find someone you think you'll barely lose to early on. Follow them, as long as they aren't getting passed up, just follow them until you get close to the end before blowing past them. If you do it too early, you're probably gonna see them again and they will beat you. Hanging with someone has multiple benefits, you don't have to manage your own speed, you can focus on your music and daydream as the miles pass by. Before you know it, you're almost done and it's time to pour it on! 5. Don't get lost! Zoning out buzzed on some beers can make you forget where your going. Be sure to wake up in between songs to assess your location (again, following someone else eliminates this problem, see tip #4) 6. Drink a high electrolyte drink prior to the race and stop the beer 30 minutes or so before start time 7. Don't poop while running. Don't eat the morning of the race. Drinking beer and doing a jog before the run (tip #2) should shake out loose bowel movements that would've sent you running into the woods for a quick dump and a loss of time. 7b. If you have to poop, use a sock, and admit defeat. Say you got bit by a snake and go home. Today was not your day. 8. Pacing back and forth in front of the starting line, while growling, moments before the race is certainly intimidating and does work. However, doing this 30 minutes before the race and until the start time is a less effective means of intimidating your competition. You will look weird, people might say something, and you feel very shy and sheepish during the race.

1. Don’t have three kids that have to be dropped off and picked up randomly interfering with a running program 2. Don’t be in your40s or 50s, stay in your 20s or30s invent a Time Machine if you have to

“You’re not running slow enough watch these pros” shows runners still running faster than my fast days

Very true advice. I didn’t start to see results until I slowed down, almost to a power walk. And lo and behold, I was faster after a while. It is a very cool feeling when you start to see that number per k decrease steadily.

The 9th most important thing: proper warmup. I've seen pros taking their sweet time for warming up. It was almost like a full training session length wise. And for most people can feel like an actual workout

Loved all the info in one video! Very helpful. I think I should give more attention to my post run nutrition and consistency in my strength training routine. Thanks!

focusing on strength training really helped me as well! I used to just want to run and now embrace the cross training/lifting days to make me stronger

I absolutely loved this video, thank you! It's just an eye opener...we know what we should be doing but listening to all the 8 principles at once puts it all in perspective. For me, it would have to be paying more attention at my sleeping habits. I am a very good sleeper and because of it I tend to go to bed at different times, usually late, so might miss on precious hours of sleep. Time to be more consistent with that. Thank you guys again for all the information. :)

Super helpful also because many amateurs like myself don’t have a coach. Thank you!

I had the great benefit of watching Colin Bradford (Jamaica, 2x Olympic Sprinter) of the Santa Monica Track Club run for six years, and now I understand why he ran so slowly. When he did run semi-fast it looked like he was floating or flying across the track. He taught me at the time to only run 60%, focus on technique and smooth running. I super enjoyed this video and will watch more!

Just a great video all around, looking to break 24 hours at RRR 100 this year, loving your channel and its straightforward approach to running advice!

Brilliant vid. I'm definitely guilty of running too fast in training

This is all 100% great info. Keeping yourself healthy by using these specific tips to train. Rest, eat well, sleep, change your shoes appropriately, positive mindset. Know your limits and plan ahead.

Thanks for the tips! Help a lot, for sure!

Another wonderfully informative video! Thanks, guys!

Such a great collection of running tips. Thanks team!

Yes, this was very well put together.

Thank you, this is great👍

Thank you for a very informative video.

awesome video! enjoyed and learned a lot

Great video. Nothing on the list surprised me, but I hadn't thought about quite like this before. I really should reconsider the way I go about training. I often say "meh, I do enough strength training, I think I'll skip that session." And a good playlist regularly converts my easy runs into much less easy, but more fun and satisfying, runs. I guilty of not doing very well on the others, as well... but convincing myself I am. Also, I can't say resynthesis either. That's when I hit the like button, btw. I do enjoy a short mid-roll comedy break.

Great video about basic and easy things to follow!

This is really helpful thank you.

I find as my shoes wear down it happens a rate that my body can adapt to the lesser support. For the easy days I like to find a steep long hill which sounds odd but significant less impact going up is the key. Obviously go down in a way where the impact is also low, even walking down if necessary. And to control pace on the easy days if going uphill is hard to breath only inhaling/exhaling with nasal breathing then I'm going too fast. Good advice you give 👍

As always, great common sense advice. Thank you 👍🏼

This one video I’m going to be watching over and over .. Thanks

Excellent tips👌🏽🏃🏽‍♀️🥇

All great tips, thanks!

Great information...

Super informative

Great tips; WRT shoes 300-500km generally for me though, even if the outer sole wear is light. I focus more on midsole responsiveness and replace as soon as that starts to go. Also having a rotation is important. Different shoes for different runs/workouts.

Good video with important advices. Unfortunately I have not received the strength training plan after entering my data.

Thanks a lot!

Great videos folks

Rest days I would say is needed and tbh you don't need to run everyday. Strength training is key indeed.

Wise words of wisdom

Excellent content! Take home message for me is to keep easy runs easy, to really let the phone rest prior to bed time and to have an egg after my runs.

Sleep is the issue for me. Need to get that dialed in.

Good video, going on my first 10 Miler today

Richard Overton. Sound advice much of which has helped me get back into a reasonable running condition. I must try to follow the details a little closer.

"Simple things to do -> Going to bed at 10 pm". Okay, now hold on just a minute.

A HR monitor will show you exactly how hard or more importantly, how easy you are running, no matter what the speed feels like. It just might be too hard and you will not know this unless you have a HR monitor.

Great Channel. Just subscribed. 👍 🇿🇦 🇬🇧

Say I do a run and then have a chunk of time after that for a strength circuit. Would that thirty minute period of time after your "workout" to get electrolytes and some type of complex carbs just be after the run or could I wait until after my strength routine and be fine

Can you quantitate how much easier they run on an easy day? My guess is most people “good” runners run their easy days in the 70% or faster max heart rate zone where they should be doing close to 60%. It seems intuitive that faster is better, but to your point, most of us get incomplete recovery because we think we are doing more good by working a little harder.

I have seen top athletes running marathons and ultra marathons with shoes full of holes (maybe holy shoes), I was really amazed to see this, these guys are the cream of the crop.

But this idea of running the easy runs easy sounds great. If you compare an elite runner that runs at least 6 days a week including double runs, or some either run 7 days a week with just a rest day once in a while, then the easy runs becomes understandable, they must deload not to overtrain and recover. But amature runners doesn't run this much, many perhaps only run 3 times a week, are the easy runs really that effective for that type of runner? If you only run 3 times a week, is that time not better spent on only harder sessions then? Are the effects of the aerobic workout in zone 2 really the best way to optimise your training then?

Perfect tips! Know the intent of your runs before you go out to do them. Avoid chronic fatigue/stress by overrunning paces/mileage. You just dig a hole that is heading you towards injury. Acute fatigue/stress is fine, it causes those adaptations you are looking for. I've gone from a 3:45 marathoner to a 3:08 marathoner at age 61. I have a shoe rotation and would never go 400-600 miles in a shoe. You only have 2 feet. I'm a forefoot striker and you can't look at my shoes and know the midsole is worn out. Buy last years model if needed but change your shoes frequently and also vary the drops to challenge/strength the feet/lower legs. Do a lot of little things right and you will get considerably faster quick.

Sleep is the most important part of recovery for me. We generally want to get at least 8 hours in order to properly recover. Wake with the sun go to bed when it goes down in the evening. Read Matthews Walkers book about sleep.

If I run my easy runs any slower I’ll be walking 😂

The real reasons ....talent n training ....simple...

9:47 disappearing dog trick!

Amazing video, but one Q I have about easy runs... when a pro athlete runs "easy" they are going at a natural running pace. Kipchoge is hitting 8:30 mins per mile = 5:20 mins per km on his recoveries. The problem for beginners is same level of workload means slowing things down to a shuffle... maybe 11:30 mins per mile = 7:00 mins per km. For taller runners especially, it's hard to run that pace with natural running form - any advice on this?

Hey, excellent advice.

Anyone interested in the fundamentals of this training should check out Phil Maffetone who’s method is similar to zone 2 HR training. Another extremely valuable resource is the daily word podcast with ex-Olympian Chris Hauth.

Same people run with bare foot. As long shoes not falling apart you good to go.

Mobility! The only way you can get the power from your glutes into a leg extension is via (hip) mobility. Pro runners have "good form" not because they practice good form, its because they can actually extend their legs back. This is part of strength training too. But really, you can do everything right, but if you can't extend your leg, you'll never be fast

I'm a mediocre runner (aiming for hopefully sub 40 10k/sub 1:30 half marathon this year) and it's only one of multiple sports for me. I dip in and out of being able to do really easy runs at a speed where my running mechanics feel good, depending on my fitness. When I'm pretty fit, I can run

Another key thing is to train with a dedicated group of closely matched elite athletes and or pacers.

My knees hurt when I run slowly... They start hurting when I do around 5"50 per kilometer

Can you explain please how so many fast marathon runners are able to do so using the Hansons method of training which uses specificallity the idea of accumalitivef fatigue?

First thing you can do is quit your day job and train. That's what the elites do.

Sleeping enough and naps… I’m so amateur by that measure 🤦🏻‍♂️

I just don't have enough time to do that many miles each week so even though I may be able to maintain a 6:30 pace for a few miles, I'll still run at a 7:30 or so pace for 1-3 mile runs most of the time which will still get me a good sweat but not really out of breath however I still feel trained afterwards. I could simply jog at a 9 minute mile pace but that just feels like a huge waste of time. Is this video implying that it is good to simply go on jogs? Does this mean that pro runners will often train at 50%?

If I have to go any slower, I'll have to walk backwards. I've tried MAF training, but I honestly get slower and slower, and my HR gets higher and higher. Whats the alternative to MAF training?

someone need to teach all of this to the military. they like pushing you to failure and injury constantly. no distinction between training and actual combat.

My shoes I wear I’ve run 13,200 miles in and I still wear them there in great condition I’ve Also got 5 new pairs of all the new shoes but don’t wear them yet imagine only running 1 month to 1 and half month then speading another 180 250 pound fk that that’s crazy I like getting the full use out of them

The only thing that matters is not having elite bipedal contra lateral movement fall apart when all matches are burnt.

How much slower is a slow run? 10% 20% 50% slower than race pace ? Let’s say my 10k race pace is 8min mile, what’s the easy pace ? 10min miles?

I always try to be and break my pace

Elite athletes train a lot more at their anaerobic threshold, that’s why they make running look easy. Too much slow running just makes you a good slow runner.

The first seven things are genetics, genetics, genetics, genetics, genetics, genetics, and genetics.

How important are slow runs for an 800m runner?

9:16 With all due respect (and not joking), I wonder if all those growth hormone and T released optimally by sleeping by 10pm, also have a side-effect of lowering IQ a bit.

Make sure you are the best weight. A few extra pounds makes a LOT of difference.

💥 Train By Heart Rate ✅ No Better Way💥

I would like to see research that shows strength training is beneficial for running. I have seen more research that suggests that it is irrelevant to running, both in terms of improved performance and injury prevention.

Damn what’s up with the other runners I’m in the gym every day

You : " elite athletes do their strength training " Kilian Jornet : " I have never squatted in my life "

The problem with running slower is it's boring. Like walking is pleasant, and running fast, you get a good buzz. Running slowly is torture for me.

Regardless of the running advice , those are some cool accents . Not sure where it’s from maybe New Zealand , I don’t know I’m just a yank from California .

8:45 I had to smile

So basically, amateur runs with 100% power..while pro runs with good technique, so they can run consistently, minimize pain and fatigue, and recover faster.

what is easy enough? should we just refer on our watch?

10. WFPB (Whole Foods Plant Based diet)

I had a terrible long run yesterday 13.2 miles & half an hour longer than my last half marathon before lockdown. Weight gain & virtually no training until last September have made my runs much slower - I thought maybe I have been overdoing weights sessions? Maybe not after seeing this vid but can you tell me how much time I should drop strength training before marathon race please?

That 30 minute window after workout thing is a myth. Just get the correct amount of macronutrients in across the day. You’ll be fine.

When I saw the Headline I thought , "Oh no, yet another stupid video from some third rate American College Coach." They tend to push their own agenda regarding getting short term results FOR THEIR COLLEGE SCORING SYSTEM. Sadly, they don't really care about the athlete: just their own jobs that depend on how the College performs, points wise, against other Colleges. Consequently they have their middle/long distance runners peaking multiple times per year (for Cross country, Road, Indoor and then Outdoor Track. Plus, they over-race them, having them race relays, pacesetting, plus often two actual races at their distance, per Race Meeting. Frankly, after 3 or 4 years of that, the runner is destroyed! So, I was very pleased to watch this very "on point", logical and pertenant video. Many thanks. It's also how I was coached way back in the 1970's, down in New Zealand.

I'm going far on my current shoes. 3066 km so far. Aiming for 3218 km. Not getting injured so why quit them?

The difference is that it is what they do for a living of course

5:05 you forgot elite athletes also know exactly when to change their underwear 👍

By I felt like most shoes tend to worn out by around 500km

Buyning shoes at that frequency is very easy for whom is sponsored!

PRO RUNNERS HAVE THE RIGHT STUFF. THE COACH IN CHARIOTS OF FIRE SAID IT BEST. I CANT PUT IN WHAT GOD LEFT OUT !

Saying that we should run slower because at faster paces, the load on the legs is harder, is just wrong advice. For example, suppose an elite runner would race a distance at 5:00/mi, and decides to slow down to 7:00/mi for easy runs. I've often been given this advice to slow down by 2:00/mi. But if I would race a distance at 7:00/mi, then telling me about the load on my legs to get me to run at 9:00/mi is just wrong. I'm already slow. My race pace is already as slow as the elite runner's slow pace.

You can implement all of these but still won’t run anywhere as fast as the pros.

Trained too hard for 25 years. Am paying the price with chronic fatigue and a destroyed hip for the rest of my life. Wish I would have done it right.

besides the main contributing factor, heres these things

If I run very slow compared to a fast run I basically walk