How To Run Faster Than 98% Of People 

Hey, are slow long runs good for Football?

Hey Shay, thank you for your kind words! In my mind, it doesn't matter what you look like, if you lace your shoes up and put one foot in front of another, you're a runner in my books. I definitely don't look like the picture most people would consider athletic but I love running and that's all that matters. Thanks for watching!

Glad you enjoyed it! Thanks for watching 🙏🏼

I agree. The body needs to be exposed to the (uncomfortable) stimulus. Right now, I am finding out at what speed to increase the amount of the stimulus, from one session to the next. I started with zero exposure (wanted to do something for fun and out of curiosity), and today I tried 33 % of the time exposure to a faster pace. Both were very well tolerated. Next, I think I might try 50 % exposure. What do you think about controlling the amount of exposure like this? The body shall have time to respond back and inform our next decisions, in my opinion.

@@NoNameArtist89 One of my favourite sessions is the progressive run and I found huge benefits in doing these especially as they get difficult towards the back end. During COVID I bought myself a commercial treadmill and I have to say this is one of the best investments I've ever made. Firstly, I love doing easy runs on the treadmill. Why? Previously when I'd go out for an easy run I'd either start out too fast or I'd speed up during the run. A treadmill allows you to 'set and forget' and genuinely get the benefits of the easy run and years later, now when I do an easy pace run out in the field I can literally hit my time/distance markers to perfection. As for the progressive runs, I do these on the treadmill. When I'm near peak, I love doing a 16km progressive run. Four segments of 4km each at increasing paces. For example, I'll start at 12kph for 4km, then bump up to 12.7kph, then 13.4kph and finally, 14.1kph. If I'm not feeling 'on it' on the day, I'll do 12km with 3km segments for each. Getting back to your question, it all depends on what you're training for/what distance is your 'specialty'. For me I'm a half-marathon/marathon runner. At the moment I run five days a week. The first two days consist of a progressive run, then a 2km easy-pace run followed by an incline strides session (i.e. 15x 400m), then two back to back easy-pace runs (i.e. 14km each), a day of rest, then a steady/faster long-run (i.e. 21km), then another day of rest, and repeat.

@@thepsychologist8159 I'm a psychologist, too :) (in case your username shows that.) So, "A treadmill allows you to 'set and forget'" - That sounds cool. For me, it is the smartwatch telling me the heart rate and intensity, but because I don't quite like the idea of alarms that set off every time I fall out of the zone, I prefer watching it (and adapting to it) myself all the time. At the moment, I consider myself a half-marathon-runner, and I run 3 times a week. In a few weeks I'll have a full time job and do not know whether I can keep that up then. I'll see. I'm afraid coming home at 17 or 18 pm and then go running 3x/week sounds not realistic in the long term... I like HIIT but rather with "gentle" intervals (speed up from 9,5 km/h to let's say 10,5 km/h). When I tried to run every third km in a slightly faster pace, and run 21,1 km altogether, it worked surprisingly well. I'm not sure though if 1 whole km is a bit too long for an interval. I notice some exhaustion around 700-800 m. Thanks for your reply and all the data; I think I'll find out a good way on my own. I like routines (not a lot of variance between runs), I like intervals, I love low heart rate runs and I love watching the numbers improve (for example the speed of one low heart-kilometer, or the average speed of a whole session).

For good

It depends your goals what you need to do. I know mine this year. Cooper just over 3k, 10km under 45min and half marathon 1:39:59. I am 58 and already close those. This age I am okay with my goals. And 4times is okay. I cycle 6000km per year too. Zone1-2. It is my basic training. Running only 1000km per year. Safer this way for my body.

I adore strides and incorporate them into every long run, at least 12 strides twice a week. They almost magically improve speed when done regularly.

Measure your performance by the width of your smile 😃

We would need some more data. But it sounds like you're running for some years so your body should be ready for more mileage. Tip 1: If you're overweight or bodyfat% over 16% - lose weight. //Edit: This is only reasonable for males. I'm not sure about the BF limits for females. Tip 2: Run by time and not by miles - 1hour of training will always be 1hour, no matter how fast you are. This makes it easier to plan into a busy schedule and you will be able to run more. Tip 3: Do easy runs - I run every day. That's possible because my easy runs (2xMON,2xTUE,2xFRI) are really easy. I could record a podcast during these runs. If you struggle to do this maybe add more walks to your day. Tip 4: Threshold/Double Threshold - estimate your lactate threshold or go to a lab. Then do 5*6min well below threshold with 30 seconds recovery jog in the morning, 30*1min slightly below threshold with 10 seconds recovery jog in the evening.

Actually probably yes, as you if dive deep enough you'll learn VO2max is one thing and the other thing is "CO2 toleration". I am asthmatic and used to be able to hold my breath for well over a minute, however as of today it's something between 20 and 30 seconds. Other than that, I'm a mouth breather. However when cycling at 160bpm HR (and probably 200W+) I have no issues breathing through nose only for several minutes. So that definitely points to the fact that something is "wrong" with me when I'm at rest, perhaps I'm chronically hyperventilating?

Beef.

That is how a lot of South Africans say it!

@@gbone7581 I guarantee they're all in the fitness industry. I can get literally NO fitness person to even look up the word. Even Jeff Nippard used the 'fallacy of authority' argument saying that that's how his physiology college professors all pronounced it, so they must be right,....-yet he wouldn't just look up the word to see which is correct. (BTW, you used the 'fallacy of the masses', which is to say that a lot of people do it, so it must be right.)

weird, it's only the second time i've heard someone say it and I was convinced they say it wrong. I'm glad my suspicion is confirmed. I also just double checked and there's only one word eccentric and it's ek-sentric. It's as weird to me as people saying ek-cetera instead of et-cetera.

@@laius6047 I believe the problem stems from people thinking that eccentric only means 'crazy' or 'weird' or 'odd'. But, if you look at the etymology of the word, everything falls into place. Ec means 'away from'. Centric obviously means 'center'. A crazy person can be considered 'away from the center', meaning at the periphery of the bell curve. And it makes perfect sense for physiology, b/c as the tendons move away from the center of the muscle, you get an eccentric movement. Anyway, thanks for humoring me!

@@alfenito maybe. But if I was spreading a word I would check if I'm saying it correctly lol

Easier said than done, Brad is probably well on his way in that regard - but it's another marathon for him. I guess 2-3 years more if not up to 5. However nothing wrong with it. He's playing long game with it same as with speed, endurance, strength and whatever you could think of.

Don’t.

Listen to music, maybe a podcast.

That’s not a running problem but an internal attitude trait that running is highlighting…. Especially in todays world of instant gratification

@@travismcgarry Oh really .. so your favorite job, and by your statement everyone's favorite job, should be building the same part assembly over and over every day all day ? That if you don't like it it's an attitude problem?

@@paulczerner3286I’ve come to believe that certain people enjoy doing the same type of exercise all the time and certain other people prefer more variety in their training. I think it also relates to muscle fibre type and brain chemistry.