You can vote for Nora as Best Pacer (Honora Einhorn) here! She's been such incredible support all year, and I'm sure you've seen how lovely she is :) Thank you so much!!! survey.hsforms.com/1nigefR25T1aizJOkFTZliQcjbu0
I have long understood the concept of running slow, but when you say it's OK to walk to keep myself in zone 2 and the idea is to arrive as fresh as possible not as fast as possible, well that's such a great way to put it and honestly how I need to hear it. Great video, thank you!
At 68 have just started back into walk/run. Plans will be around 80% trail, joints will not take the pavement. Am a cyclist by nature. Incorporating gravel now with road and bike packing. Same thing applies I think in all disciplines, especially with getting older is at least finishing. Now it is not all just about the finishing but also how much energy there is left in the tank. Pacing I think is one of the hardest things to get into the mindset as a tool.
Honestly being in that ‘in the zone’ zone is incredible. 0 stress, 0 anger, just blissfulness. Running helped me massively going through a breakup, now I run 3/4 times a week and been feeling as healthy as ever
@@aboutlove7718Even something that can be meditative and health longevity improving like running is turned into a “stressful” chore when everything is governed by the ego. Who are competing against? When you have arrived at greatness, you are competing with yourself and that’s not even a competition, that’s being in the present moment.
I love being 'in the zone' , when the miles get harder and your mind is going in some kind of high energy enjoying life mode. Like your the king of the world and all those problems you thought you had are so small to ever think of it again. Like your brain is in some kind of survival mode in a time where you only had to take care of food, sleep and survival.
Doing my first 50k this august . Using zone 2 training for say 2 months. Can’t wait to see the progress over spring. Only running 3% more per week gets me to 30 miles + . 👍🏽🌈 At 69 I’m lovin it!
@@webmasalebecause distance running is enormously time consuming and older folks tend to have more time to spend than people with children and full time jobs. It’s great to see elders staying in shape. I prefer them to ego jocks who want to gatekeep running as if they invented it.
@@owen-trombone yeah makes sense, although I almost never see elderly people running and I ran in several cities. You can see they're much happier than the other elderly that does not or can't run.
Right?! It sounds simple - but it's not at first. And then it just comes naturally - I find the right pace naturally now but that was not the case on day 1!
Been running ultras for years but still struggle with this. Have my first multi day coming up so these messages are critical. Thanks for the great tips. 😊
Great video, thank you. As someone who's always enjoyed running but can get caught up in tearing myself down for never being a "fast" runner, i appreciate the reminder to still slow down and remember why it's important. I ran my first trail half last fall and have no idea my timing, i just followed my body and smiled and enjoyed the run and can't wait to do it again. But i would like to run a marathon this late spring and am nervous, but this is encouraging and good ideas, thank you
@@runningwithsimon thank you! The trail half was so exciting, more fun than a road race for me. I feel like if I have an inclining to run a marathon, maybe I should step out in nervous faith 😬
Great video, thanks. A couple of comments on breathing: 1) there is definitely research on benefits of nose breathing, e.g. book "Oxygen Advantage" goes into a lot of detail on this. 2) there is some good evidence that odd-number-of-steps breathing pattern is better than even, so something like breathe in on 3 steps, breathe out on 2. This is better because when we breathe out, there is usually a bit of weakening in the core, and with even pattern, we tend to then make that happen on the same side all the time. Going with odd distributes this between left and right. Incidentally, it avoids the problem of side stitches that some people experience when running. P.S. Voted for Nora!
This is a great video that helped me to open my eyes and definitely understand the benefits of running at low HR. Thanks to implementing it’s learning I was able to complete my second marathon, this time ending up FRESH (obviously tired) and improving by 5’ my previous mark. Thanks so much Simon!
Run like a Zulu warrior. They used to surprise/shock their enemies by turning up unexpectedly after travelling by foot over very long distances - fresh enough to fight and win a battle. How ? - by run /walking. Lord Robert Baden -Powell ( who created the Scouting Movement) noted this in Africa and introduced "Scouts pace" into the Scouting movement as a skill to learn
I spent so much of my life aiming to run at a higher HR. And I’d be exhausted and cramping after races. This last year I was training for a 25k mountain race, and I ran too hard and limped the last bit of the race on super cramped calves. Two months later I ran my first 50k on a lark and told myself to listen to all the experts and just run zone 2 no matter what. I was so fresh after the race. After 8 hours!!! I felt fine! This is such good, affirming advice.
@@runningwithsimon Absolutely! I was good during my training for the 25k mountain race last year. I really did force myself to run in Zone 2 for most of my runs and I did see steady improvement because of it. I did manage to take an hour off my previous year's time. I just paid for it with being absolutely wrecked. It was a mile up from my altitude, more vert and more technical than what we have local, and there was no cover and it was super Texas hot. I probably would have had to hike all the uphills if I wanted to stay low HR.
Thanks for this information! 100 miler every month is insane. I did 7 ultras last year (5 50ks and 2 50 miles) you have definitely inspired me to push further!
I only WISH I could run an ultra. My late father ran several 50milers and several of 40+miles. I've never gone past a marathon but, hopefully someday, I'll reach that threshold of running.
@@johnsrous1616 I havent got past marathon either, ran Munich last year and was totally spent afterwards. I have now entered an ultra (46M) and got nine months to go. I suggest you just enter one and just do it ! :)
Did this this morning,5km, its an absolute game changer.!! Arrived back at my front door not sweating not out of breath felt fresh, could've done it again. It does work.
Very much what I needed to hear. I’m in my mid 50s, good health, cyclist, etc. Never fat but only started exercising purposefully starting at age 40 with my triathlon wife. I want to be so “hard core” compared to the avg slug that I never want to walk or do anything but match my avg tempo. Love the willful suffering but I’m learning I can no longer do that. Just getting over a bad sprang and now having bilateral runner’s knee. I’m injured more and more and that means time off and loss of fitness. I keep reading a watching about the benefits but just can’t imagine staying in zone 2... but I need it badly. Thanks for the motivation. I smell a T-shirt, “Finish Fresh!”
i agree this is one of the best running channels ive seen, but its not rocket science. i figured it out without any guidance. there were a lot of problems to solve and a few years of improving and now i run marathons for training days. the hardest part is continuing to challenge myself and find new, fun places to run day to day. although i love running, it gets boring doing the same trail over and over again. thank god for the seasons and the weather
Great advice, I just finished my 75th ultra marathon and ran my best 60k time. I recall hiking about a half a mile with another runner and this reset my entire aerobic system.
Loving your videos. Watched your video of the ultra in Louisiana Loup garoua which I'm training for and plan on doing next year. Did a long run today which is only 7 miles and I'm training using heart rate. Was a high school Louisiana state champion back in the day so mentally running slow has been the biggest challenge after taking 15 years off from long distance. It's coming back really quick. Could barely run 2 miles two months ago. Just trying to stay injury free.
Cool - I think that's a great race! That's good, I think "slow" but consistent progress is the fastest way to get there - so yeah staying injury free and avoiding setback is huge!
You are talking about getting into a mental state of 'flow' through running. The Greek American has also touched on this topic few years back. Thanks ❤
Thank you Nora.your husband's channel is what i needed.as a begginner in running i went through many channels about running but couldn't get it but your husband explained everything easy .subscribed
For the last 2 years I've been slowly building up to runs longer than 10k. But it's like hitting a wall. I'm 100% going to try your advice, and start by just running to stay fresh, instead of to the finish. Thanks!
@@tf-ok Well, I'm up to 16km. Funnily enough, my pace for an average 10km is almost exactly the same as my 16km. My goals it just a half marathon... but I will definitely have to SLOW DOWN my pace if I want to do that extra 5km.
I tried this today, i cannot express with words how happy i was after the run. I was not exhausted or sweating profusely or just wanting to crash... i still have energy to put my boys to bed ❤
Can’t thank you enough for your videos Simon, enjoy your humor and have certainly heeded your advice regarding: training schedule, gear, interval/hill workouts, foot care, fueling, and long runs. Always tried to push hard on every run, but once I listened to your advice was able to comfortably build up back-to-back long run days, peaking at 35/16. Ran my first 50 mile trail ultra this past weekend, despite getting lost on the mountain and running 56 miles, felt strong and fresh at the finish. As a 64 year old, thought this would be a one-and-done bucket list item, but now feel I can do more. Mahalo again!
Congrats on the 50miles!!! Or 56 oops. Glad these were helpful - that’s certainly what helped me go through Cocodona 250 miles just now. There’s a balance to find between pushing too hard and being lazy. Either extreme is bad
Brother. I have been running and making progress. I seemed to hit a plateau then got injured. I was trying to get faster and lost sight of running slow in order to run fast. Great advice from a pro and, thank you Nora for everything , keeping my boy grounded ✅ There is no shame in walking‼️
Thanks You for this video. I have started to run slower last year, last 3 months of the year. I want to keep going that way, especially training for Comrades Marathon. I have not done well in the past in that race, pacing and also fueling. Such videos are helping me to enhance this idea of running slow and fueling correctly.
Got covid and had to take a break for almost two months. All my training went out the window and now I'm running super slow, walking over hills, and all of that just to get my heart rate under control. I'm watching your video just to make myself feel better about it lol. Cheers!
I absolutely love these videos. I'm stepping up from 50ks this year, and want to finally train right, instead of winging it. What you said about the slow marathon switched on a lightbulb! I ran my first marathon at a 6 hour race. I always thought it was the best race of my life because I'd run a few 50ks earlier in the year. Now I know it's because, though I went out of the gate too fast for the first 6 miles, I wound up pacing an injured runner the next 12 miles, at a much slower pace. He dropped at that point, and I realized I could still make cut off, IF i could run the last 3 laps HARD, faster than I'd run in training. I banged out the last 9 miles at 2 minutes a mile faster then goal pace, on rolling semi technical trails, sprinted to the finish, realized I had 3 minutes left, and ran back to cheer on the rest of the runners and sprint in AGAIN with the last finisher. It was incredible, but I think if I'd kept up my normal (slightly too fast) pace, I would have been shuffling by the end like I normally do!
You paced an injured runner? ... That 100% sounds like you lol :) Very nice of you! Glad you found it in you to make it to the finish line - impressive!
Thanks for talking about the breathing! I think it so important and for me when I started running more than 20 yrs ago was how am I supposed to breathe. I pace my breathing as you suggest and its worked great for me.
Yes that was a big discovery for me too long before being long distance runner. When I was just doing 5-10km for cardio at the gym. Then noticing how big of a difference it made
Found this video late and didn't get to vote for your wife 😢 but I love that she is so involved in the running scene and supports you in such an amazing away Glad I found your channel! I'm subbed with notifications on❤
Thanks for the reminder of going slow. When I restarted running I was doing this at least for one long run per week. Then I discovered trail running and forgot about those important training tip. It is all about collecting elevation and never walk uphill... Will give it a try early next season to go slow on the mountain rather than pace. Will need to do this without my running partner (he is a machine and easily outperforms me in distance, elevation and speed... But I learned at least not to overpace myself) Great video - thumbs up
One of the thing I really like about trail running is that I don’t think about pace anymore. I just go with the flow and focus on how I feel rather than pushing through pain.
I'm still in the phase of pushing through the pain @@runningwithsimon 😁. As I want to increase my trails from today 25km to 40-50km per day this year targeting a multi day tour crossing the alps I need to learn running slow(er) again.
Late for the voting but lots of love to my runner sister Nora! 🥰🤩You guys are amazing partners in crime, and inspiration to us! Keep up the great work! Sending my best wishes for health, sustainable mindful inner power, and love!
I also add in some cycling, which is great for zone 2! With running you have to actively try to stay in zone 2, but with a bike, it just happens. For me, at least.
I had a fair amount of cycling too in my recovery cycles (check out my vlog if curious). But I have the opposite problem. If it's 'real' cycling, it's hard for me to get a good workout without it being dangerous. And indoor gets boring very quickly so I crank up the watt and end up pushing near FTP most of the time. But cross training is great
Thanks for the great video ! Would you be down to do a video on basic things for ultra running, like running form, how and when to use poles, expand on breathing techniques, like you mentionned in this video, etc ... It's a lot of things I think some of us don't really think about too much but are really important, and once you get the habit of doing it wrong, it's hard to start doing it right
Great suggestion - I'll keep it in mind! I do them topic specific sometimes for 'deeper dives' like those I made about gear, blisters, heat training. I'm planning to do one about poles at some point (how to use, when to use, what to use, how to practice, etc). Running form eventually but not in the near term.
Love this video. Today I didn’t do my long run as I should have, because I started late so had to speed up a bit at the end. I’m going to get back into Z2 “running.” Thank you so much!!
You do what you can with the time you have! I (might) start a "training vlog" soon, with the goal of showing exactly that. We're not pros, there's many things that are more important in our lives, so naturally training won't be perfect. But hey, as long as it's 'good enough', it's fine!
Thank you so much for responding and helping me be realistic! Ultimately, I was super happy with the run because I haven’t been able to do 5.5 consecutive miles for a couple of years due to a minor injury/setback.
For me what keeps me running slow is the breathing cycle. I do a cycle of 5 steps. 3 steps in, 2 steps out. This also means the foot hitting the ground on your outbreath alternates every cycle, which according to ChiRunning techniques helps prevent injury. Really helps me! Will keep the run slower than slow tip in mind too. Thank yiu!
Thanks for the insights! I heard that about odd numbers. I wasn't sure if it was true so I never really did it and really focused more how what felt natural to me, and what felt good at 'calming' me.
@10:40 for your "Breathing Technique" you have "Breeding"... I'm quite fond of my "breeding technique"... its a good time, but I was a bit "breathless" waiting to hear your comments on the topic.
I can help on your breathing technique to improve your breeding. With my tips, you'll be able to go for at least 4-6 hours, at which point it becomes important to hydrate carefully.
Thank you so much! I definitely want to learn how to run in zone 2! I have to admit that I’m still struggling with it! Even if I run a pace like 10-12 mi /mile my heart rate goes up crazy! And I feel tired! I don’t understand yet what I’m doing wrong! I will apply the tips! By the way…. Thank you for talking about breathing! You don’t find this a everywhere
I didn't go through it much, but it's worth looking at different definition of "zone 2" too - some go with heart rate, other by perceived effort, and other with comparison to your say, 5k pace. Heart rate is a great way to start, but isn't perfect either
LSD-at least runners' term is the best form of training when on the trails. I remember running 18-20 miles on Saturdays pre-marathon exclusively on the dirt. It led me to my 3:24 PR at LA in 1993
According to the chart you provided , I started running in zone 3 and ended in zone 2 for a total of 4.25 miles. I Promise before the end of the year, I am going to join a 5k or 10k race. Thanks for the tips. I guess I'm bringing my 2 children with me in their dual stroller.
I love the idea of trying to finish fresh. I have a 26 miler this weekend and I am working up towards a 100 miler. Instead of going for a PB, I’m going to try see if I can arrive fresh enough to be able to do it again. If I can succeed, then stepping up to 60 miles won’t be so scary.
Good luck! You might still feel very tired at the end of it and not feel great about the prospect of turning around and doubling but that’s kind of normal.
I was so pleasantly surprised when I switched to 2 min walk / 3 min run. I was truly finishing longer distances much fresher, & my overall pace ended up better & more consistent as opposed to running a solid 15 miles & then sluggishly “power hiking” the rest. My last 100K actually felt fairly good up to about 50 miles with this strategy.
Run/walk cycles are very underrated! It's tricky on trail however because some times it feels the trail dictates when to run. But I think I'll try something like this for Cocodona 250 this year
@@runningwithsimon It’s interesting that I found myself running in places I normally would’ve walked just to keep the 2/3 intervals because I was intent on keeping the cadence.
Im starting training for my first trail marathon, with ultra ambitions, the long runs to come sre intimidating so these tips are so helpful, thanks Simon (& Voted for Nora ❤)
Running with something else is always a +. You know how to pace yourself when running with a training partner(s). Each can set their own pace/distance and, at least you have someone to share a convo with while hitting the road
I only WISH, Simon, that I could do an ultra. The trails I'm used to running on have become lots for homes 👎 and all the terrain that was 100% ideal for getting oneself prepped for a 50+miler is mostly paved 👎 now.
I really like your movie. You gave me some good tips that i will use. What I'am thinking most about is you have to run slow and even walk is okey. Also that it will take some time to make progress but that is ok. You have time so look at the surrondings. Today I saw an elk on my run. That was wery nice.
That's called being DISCONNECTED from the internet. Try it sometime. Guess what? ITS THE REAL WORLD OUT THERE... not the "your" SUPPOSED REAL WORLD YOU STARE AT ON YOUR PHONE ALL DAY.
There is a physiological reason breathing in through the nose helps you run better. I do not remember the specifics, but essentially the air taken in through the nose is filtered and sent to the lungs differently than with the mouth; it helps cool us better and makes the air more humid and salty before it gets to the lungs so the oxygen transfer is more efficient. Since it gets more oxygen into your bloodstream faster, you can maintain the the removal of lactate from your muscles better.
Great video and inspiring watching where you run and how you enjoy it! We pay too much heed to speed. Would you say this is helpful for marathon training too?
Just did trail maraton in 6h close to 1000m hights, and its was exactly what you said, just be fresh at the end... And i was, but could have done it even slower. Have 80k in 2 weeks, so now im quite contident i will finish it.
I like this dude, first time here but subbed. Do you by chance have a gear review or recommendation video? Anything with suggestions for the sport etc etc
Thanks! I have a video about the specific gear I used for Leadville 100 - which is my average kit for a race (see link below). I'll probably do more gear review in the future focusing on one topic at the time (e.g., shoes, poles - how to shop for the right one). Because I think sometimes we need to select gear based on the specific of what you run (e.g., the right shoe for badwater 135 (road) is not the same as Ouray 100 (rocky mountains) vs. HURT (jungle)). So it's a little more nuanced than "this is the perfect running vest". th-cam.com/video/N1LAWdUqbWE/w-d-xo.html
I got an 8 mile run in this morning. I ran the first 5 at that embarrassingly slow pace and I was able to stay fresh a lot longer. I hate how slow it is, but I am all for it if it helps.
Hey! Absolutely LOVE your videos. Spent hours listening to your advice on ultra runs. I've started upping my miles but have slight pain on the inside of my ankles/feet recently. I think I also have over pronation so have started doing exercises to strengthen this. Do you plan on making a video focussing on recovery/strengthening for long running? Cheers mate!
Yes but you may want to look into something for this specifically rather than what I'd suggest for "general" strengthening. I suggest (as like, baseline) strength session 1-2 per week with things like squats, lunge, toe raise, steps and core. I'll make a video about that someday. But you're doing the right thing for sure - you feel something is wrong, you work on fixing this and it's fine to dial down mileage until it's resolved. Recovery I might someday, but honestly what I do is so boring and ordinary that I wonder if I'm in the best place to talk about it. It's mostly rest, stretch, massage if sore muscle, ice if inflamed tendon, food, and dialing down mileage as needed. I know people that go 'fancier' but I've never felt anything really helped with recovery nearly as well as (unfortunately) time and rest
Oh and just to add - sounds like you are trying to fix your form too? I'm no expert and haven't seen you, but sometimes they suggest insoles / inserts to help - although I wouldn't know what would fit you or even if it's the rights thing or not.
@@runningwithsimon Thank you for replying to my comment, its super helpful! well your 'boring' recovery is a lot more than my recovery! For some beginners I think a recovery style video would be super helpful, especially mentioning that the 'fancier' stuff doesn't always help you! But thank you for the strength exercise examples, I'll implement those for sure! and to reply to your second comment, I've tried/I'm trying to use insoles. However they seem to cause more pain than good in some of my shoes. But will need to find the right ones for me! Thanks again! I'll be watching all your videos :D
distractions arent good on technical trails unless you want to get hurt. focusing on the trail puts me in the flow state and hours fly by as i fly down the trail
True, but to be clear - it's not distraction from running. I mean distraction from the pain. For me, I consider a technical trail to be a distraction - it occupies your mind so you don't focus on pain or being tired. It's the perfect distraction because you HAVE to focus on footing. That's why running 100 miles on a track is harsh - you HAVE to find distraction. Scenery or technical running aren't a thing to distract you, so you have to actively distract your mind. But on technical trail, you passively distract yourself without realizing.
I actually found that if I talked or sung a song as I ran, that I didn’t feel so breathless. I not sure why? Maybe more relaxed breathing and therefore deeper? I do know that optimum marathon running shouldn’t be so fast that you can’t hold a conversation. So maybe when I sing or talk, I get my running speed and breathing to match a zone 2. I am going to try again on same trails and see what happens with timing, pace and heart rate.
![[MV] A leap of faith...ความเชื่อใจครั้งสุดท้าย (From "Petrichor the series")](http://i.ytimg.com/vi/U1piZH2CNXA/mqdefault.jpg)
You can vote for Nora as Best Pacer (Honora Einhorn) here! She's been such incredible support all year, and I'm sure you've seen how lovely she is :) Thank you so much!!!
survey.hsforms.com/1nigefR25T1aizJOkFTZliQcjbu0
Done!! And for those who are busy and "will get to it later", at the end it says you've been entered for a running trip for 2!
c'est fait
@@JoelNads72 Merci !
Done! Thank you for your content.
@@synergyfitnessteam1 Thanks :)
I have long understood the concept of running slow, but when you say it's OK to walk to keep myself in zone 2 and the idea is to arrive as fresh as possible not as fast as possible, well that's such a great way to put it and honestly how I need to hear it. Great video, thank you!
Thanks :)
@@runningwithsimonl❤❤
👍
At 68 have just started back into walk/run. Plans will be around 80% trail, joints will not take the pavement. Am a cyclist by nature. Incorporating gravel now with road and bike packing. Same thing applies I think in all disciplines, especially with getting older is at least finishing. Now it is not all just about the finishing but also how much energy there is left in the tank. Pacing I think is one of the hardest things to get into the mindset as a tool.
I came away with this video with the same thought. Walking feels like you're cheating, but that's not the case.
Honestly being in that ‘in the zone’ zone is incredible. 0 stress, 0 anger, just blissfulness.
Running helped me massively going through a breakup, now I run 3/4 times a week and been feeling as healthy as ever
I need to try this because I'm always in the competitive mode and is stressful.
Running can be therapeutic :)
@@aboutlove7718Even something that can be meditative and health longevity improving like running is turned into a “stressful” chore when everything is governed by the ego. Who are competing against? When you have arrived at greatness, you are competing with yourself and that’s not even a competition, that’s being in the present moment.
Running is my primary therapy
I love being 'in the zone' , when the miles get harder and your mind is going in some kind of high energy enjoying life mode. Like your the king of the world and all those problems you thought you had are so small to ever think of it again. Like your brain is in some kind of survival mode in a time where you only had to take care of food, sleep and survival.
Make pain your friend and you never run alone
Leadville :)
Than I wouldn’t run.
No one to run with me.
Maybe it’s better to run alone than not run.
@@jessewright1796Fear will be your running friend.
Nasal breathing! Yes! Completely agree as a technique to keeping the pace down, and thus keeping in zone2
Doing my first 50k this august . Using zone 2 training for say 2 months. Can’t wait to see the progress over spring. Only running 3% more per week gets me to 30 miles + . 👍🏽🌈
At 69 I’m lovin it!
That's awesome! Good luck!
Why are all these videos full of grandpas
@@webmasalebecause distance running is enormously time consuming and older folks tend to have more time to spend than people with children and full time jobs. It’s great to see elders staying in shape. I prefer them to ego jocks who want to gatekeep running as if they invented it.
@@owen-trombone yeah makes sense, although I almost never see elderly people running and I ran in several cities. You can see they're much happier than the other elderly that does not or can't run.
@@webmasale you gotta be kidding! someone that runs is happier than someone who isnt capable of running? ill never figure that one out
Running Slower is something that took me awhile to get used to but now it's easy to do.
Right?! It sounds simple - but it's not at first. And then it just comes naturally - I find the right pace naturally now but that was not the case on day 1!
Been running ultras for years but still struggle with this. Have my first multi day coming up so these messages are critical. Thanks for the great tips. 😊
Awesome - good luck!
Great video, thank you. As someone who's always enjoyed running but can get caught up in tearing myself down for never being a "fast" runner, i appreciate the reminder to still slow down and remember why it's important. I ran my first trail half last fall and have no idea my timing, i just followed my body and smiled and enjoyed the run and can't wait to do it again. But i would like to run a marathon this late spring and am nervous, but this is encouraging and good ideas, thank you
Congrats on your half! There’s always a bit of a leap of faith when I signed up for a longer or harder race
@@runningwithsimon thank you! The trail half was so exciting, more fun than a road race for me. I feel like if I have an inclining to run a marathon, maybe I should step out in nervous faith 😬
@@anikaenger did you do your marathon? i love that distance cuz theres little strategy compared to longer races and i can just turn my mind off and go
Great video, thanks. A couple of comments on breathing: 1) there is definitely research on benefits of nose breathing, e.g. book "Oxygen Advantage" goes into a lot of detail on this. 2) there is some good evidence that odd-number-of-steps breathing pattern is better than even, so something like breathe in on 3 steps, breathe out on 2. This is better because when we breathe out, there is usually a bit of weakening in the core, and with even pattern, we tend to then make that happen on the same side all the time. Going with odd distributes this between left and right. Incidentally, it avoids the problem of side stitches that some people experience when running. P.S. Voted for Nora!
Thanks ! And thanks for the info - very helpful!
Just realized I mistyped. I meant "nose breathing" -- exactly what you were talking about, not "slow breathing". Correcting the above
How you simplified and boil it down to doable practical tips, is just straight out awesome 🎉😊
Thanks :)
This is a great video that helped me to open my eyes and definitely understand the benefits of running at low HR. Thanks to implementing it’s learning I was able to complete my second marathon, this time ending up FRESH (obviously tired) and improving by 5’ my previous mark. Thanks so much Simon!
Awesome, congrats!
Run like a Zulu warrior. They used to surprise/shock their enemies by turning up unexpectedly after travelling by foot over very long distances - fresh enough to fight and win a battle. How ? - by run /walking. Lord Robert Baden -Powell ( who created the Scouting Movement) noted this in Africa and introduced "Scouts pace" into the Scouting movement as a skill to learn
Rabbits had a famous victory over the Frog Kingdom during the Turtle Revolution using that method that was originally developed by the Rhinoceros.
@@barryward6632 Yeah because when you run your adrenaline is higher and your body becomes stronger .
@@dimitar297true
@@edgar1edgar902he was talking bout the benefit of walk and run combination 😅
What a perfect video for the start of 2024! This is EXACTLY what I need to work on the most in my ultrarunning. Thank you so much Simon!
You're so welcome!
I spent so much of my life aiming to run at a higher HR. And I’d be exhausted and cramping after races. This last year I was training for a 25k mountain race, and I ran too hard and limped the last bit of the race on super cramped calves.
Two months later I ran my first 50k on a lark and told myself to listen to all the experts and just run zone 2 no matter what. I was so fresh after the race. After 8 hours!!! I felt fine!
This is such good, affirming advice.
It's hard to fully grasp how much of a difference it makes to go slower, but it's does, right?? Literally day vs night!
@@runningwithsimon Absolutely! I was good during my training for the 25k mountain race last year. I really did force myself to run in Zone 2 for most of my runs and I did see steady improvement because of it. I did manage to take an hour off my previous year's time. I just paid for it with being absolutely wrecked.
It was a mile up from my altitude, more vert and more technical than what we have local, and there was no cover and it was super Texas hot. I probably would have had to hike all the uphills if I wanted to stay low HR.
Thanks for this information! 100 miler every month is insane. I did 7 ultras last year (5 50ks and 2 50 miles) you have definitely inspired me to push further!
That is awesome!
I only WISH I could run an ultra. My late father ran several 50milers and several of 40+miles. I've never gone past a marathon but, hopefully someday, I'll reach that threshold of running.
@@johnsrous1616 I havent got past marathon either, ran Munich last year and was totally spent afterwards. I have now entered an ultra (46M) and got nine months to go. I suggest you just enter one and just do it ! :)
Thank you Nora ,you mean the world to me and nothing were possible without you 😅
She's the best :)
@ :)
Did this this morning,5km, its an absolute game changer.!! Arrived back at my front door not sweating not out of breath felt fresh, could've done it again. It does work.
Awesome! I love the feeling myself sometimes when I finish my training run and feel "oh…already!?"
Very much what I needed to hear. I’m in my mid 50s, good health, cyclist, etc. Never fat but only started exercising purposefully starting at age 40 with my triathlon wife. I want to be so “hard core” compared to the avg slug that I never want to walk or do anything but match my avg tempo. Love the willful suffering but I’m learning I can no longer do that. Just getting over a bad sprang and now having bilateral runner’s knee. I’m injured more and more and that means time off and loss of fitness. I keep reading a watching about the benefits but just can’t imagine staying in zone 2... but I need it badly. Thanks for the motivation.
I smell a T-shirt, “Finish Fresh!”
Great content demystifying the 'how' for aspiring ultra runners. Thanks, Simon!
You're welcomed!
i agree this is one of the best running channels ive seen, but its not rocket science. i figured it out without any guidance. there were a lot of problems to solve and a few years of improving and now i run marathons for training days. the hardest part is continuing to challenge myself and find new, fun places to run day to day. although i love running, it gets boring doing the same trail over and over again. thank god for the seasons and the weather
Ouray hat is such a flex. Loving these vids Simon
For important meetings at work, I wear the buckle too. Power move!
Great advice, I just finished my 75th ultra marathon and ran my best 60k time. I recall hiking about a half a mile with another runner and this reset my entire aerobic system.
75!!! Wow congrats! Talk about consistency :)
Thanks for this great idea and tips. I used to be always in zone 3 and 4 and often get injured. Meniscus steer was the worst.
Ouch sounds painful! Did you need surgery?
This is the first video I've seen by you. Immediately liked and subbed because of the Megaman X intro. Looking forward to your content!
Thanks :)
I do a variation of that breathing thing with the syncing and counting steps, first time I've heard other people talk about that. Awesome!
Works well, right?
Loving your videos. Watched your video of the ultra in Louisiana Loup garoua which I'm training for and plan on doing next year. Did a long run today which is only 7 miles and I'm training using heart rate. Was a high school Louisiana state champion back in the day so mentally running slow has been the biggest challenge after taking 15 years off from long distance. It's coming back really quick. Could barely run 2 miles two months ago. Just trying to stay injury free.
Cool - I think that's a great race!
That's good, I think "slow" but consistent progress is the fastest way to get there - so yeah staying injury free and avoiding setback is huge!
You are talking about getting into a mental state of 'flow' through running. The Greek American has also touched on this topic few years back. Thanks ❤
I bet they found a better way to describe it - it's such a great feeling but hard to explain
@@runningwithsimon its like they say, if you have to tell someone, they wont understand anyways
Thank you Nora.your husband's channel is what i needed.as a begginner in running i went through many channels about running but couldn't get it but your husband explained everything easy .subscribed
Thanks :)
For the last 2 years I've been slowly building up to runs longer than 10k. But it's like hitting a wall.
I'm 100% going to try your advice, and start by just running to stay fresh, instead of to the finish. Thanks!
You just got to slow down bro
@@tf-ok Well, I'm up to 16km.
Funnily enough, my pace for an average 10km is almost exactly the same as my 16km. My goals it just a half marathon... but I will definitely have to SLOW DOWN my pace if I want to do that extra 5km.
@@evanwakelin7944 way to go, you got this! Consistency is key 🙌🙌🙌
I tried this today, i cannot express with words how happy i was after the run. I was not exhausted or sweating profusely or just wanting to crash... i still have energy to put my boys to bed ❤
Glad it helped :)
Can’t thank you enough for your videos Simon, enjoy your humor and have certainly heeded your advice regarding: training schedule, gear, interval/hill workouts, foot care, fueling, and long runs. Always tried to push hard on every run, but once I listened to your advice was able to comfortably build up back-to-back long run days, peaking at 35/16. Ran my first 50 mile trail ultra this past weekend, despite getting lost on the mountain and running 56 miles, felt strong and fresh at the finish. As a 64 year old, thought this would be a one-and-done bucket list item, but now feel I can do more. Mahalo again!
Congrats on the 50miles!!! Or 56 oops. Glad these were helpful - that’s certainly what helped me go through Cocodona 250 miles just now. There’s a balance to find between pushing too hard and being lazy. Either extreme is bad
Absolutely Amazing!!! Congrats!@@runningwithsimon
Thank you so much for this video. My mantra now is stay fresh and the best thing about it is. I am really enjoying my runs
Glad it’s helpful
Brother. I have been running and making progress. I seemed to hit a plateau then got injured. I was trying to get faster and lost sight of running slow in order to run fast. Great advice from a pro and, thank you Nora for everything , keeping my boy grounded ✅ There is no shame in walking‼️
Hope it's nothing too bad and you can bounce back quickly!
So love Nora and all she does. I love hearing her and her jokes and positivity.
@@lesliew4026 she’s the best!
Thanks You for this video. I have started to run slower last year, last 3 months of the year. I want to keep going that way, especially training for Comrades Marathon. I have not done well in the past in that race, pacing and also fueling. Such videos are helping me to enhance this idea of running slow and fueling correctly.
Comrade marathon! Very cool - I’d love to do it someday. Such a classic, good luck :)
Great video thank youuu❤️
From: Philippines🇵🇭
Philippines! I'd love to visit some day :)
Got covid and had to take a break for almost two months. All my training went out the window and now I'm running super slow, walking over hills, and all of that just to get my heart rate under control. I'm watching your video just to make myself feel better about it lol. Cheers!
Ah that's a huge bummer to lose all the progress... But you did once and can do it again :)
I absolutely love these videos. I'm stepping up from 50ks this year, and want to finally train right, instead of winging it.
What you said about the slow marathon switched on a lightbulb! I ran my first marathon at a 6 hour race. I always thought it was the best race of my life because I'd run a few 50ks earlier in the year. Now I know it's because, though I went out of the gate too fast for the first 6 miles, I wound up pacing an injured runner the next 12 miles, at a much slower pace. He dropped at that point, and I realized I could still make cut off, IF i could run the last 3 laps HARD, faster than I'd run in training. I banged out the last 9 miles at 2 minutes a mile faster then goal pace, on rolling semi technical trails, sprinted to the finish, realized I had 3 minutes left, and ran back to cheer on the rest of the runners and sprint in AGAIN with the last finisher. It was incredible, but I think if I'd kept up my normal (slightly too fast) pace, I would have been shuffling by the end like I normally do!
You paced an injured runner? ... That 100% sounds like you lol :) Very nice of you! Glad you found it in you to make it to the finish line - impressive!
Thanks for talking about the breathing! I think it so important and for me when I started running more than 20 yrs ago was how am I supposed to breathe. I pace my breathing as you suggest and its worked great for me.
Yes that was a big discovery for me too long before being long distance runner. When I was just doing 5-10km for cardio at the gym. Then noticing how big of a difference it made
Found this video late and didn't get to vote for your wife 😢 but I love that she is so involved in the running scene and supports you in such an amazing away
Glad I found your channel! I'm subbed with notifications on❤
Thanks - no worries. Glad the video is still helpful. And voting is nice and all - but a thank you is even better :)
He’s right, it’s not run or walk but a blend of the two that covers the distance at your desired heart rate.
Exactly! And it's hard to explain it, but definitely work.
Thanks for the reminder of going slow. When I restarted running I was doing this at least for one long run per week. Then I discovered trail running and forgot about those important training tip. It is all about collecting elevation and never walk uphill...
Will give it a try early next season to go slow on the mountain rather than pace. Will need to do this without my running partner (he is a machine and easily outperforms me in distance, elevation and speed... But I learned at least not to overpace myself)
Great video - thumbs up
One of the thing I really like about trail running is that I don’t think about pace anymore. I just go with the flow and focus on how I feel rather than pushing through pain.
I'm still in the phase of pushing through the pain @@runningwithsimon 😁.
As I want to increase my trails from today 25km to 40-50km per day this year targeting a multi day tour crossing the alps I need to learn running slow(er) again.
Running my first 20 in 4 years tomorrow, then Glacial 50k. First race/Ultra in 9 years! Return of the Zurnimal!🎉 Thanks for the content!
Amazing! Welcome back - hope you have a great race (also cool name for a race !)
@@runningwithsimon thanks! Coming back from a 2020 back fracture, a broken foot in motorcycle accident, osteoporosis, what could go wrong!? 😂
@@Zurnimal Dang - glad you are better....!!! Wow
Late for the voting but lots of love to my runner sister Nora! 🥰🤩You guys are amazing partners in crime, and inspiration to us! Keep up the great work! Sending my best wishes for health, sustainable mindful inner power, and love!
Thank you!!!
I also add in some cycling, which is great for zone 2! With running you have to actively try to stay in zone 2, but with a bike, it just happens. For me, at least.
I had a fair amount of cycling too in my recovery cycles (check out my vlog if curious). But I have the opposite problem. If it's 'real' cycling, it's hard for me to get a good workout without it being dangerous. And indoor gets boring very quickly so I crank up the watt and end up pushing near FTP most of the time. But cross training is great
Thanks for the great video !
Would you be down to do a video on basic things for ultra running, like running form, how and when to use poles, expand on breathing techniques, like you mentionned in this video, etc ...
It's a lot of things I think some of us don't really think about too much but are really important, and once you get the habit of doing it wrong, it's hard to start doing it right
Great suggestion - I'll keep it in mind! I do them topic specific sometimes for 'deeper dives' like those I made about gear, blisters, heat training. I'm planning to do one about poles at some point (how to use, when to use, what to use, how to practice, etc). Running form eventually but not in the near term.
I second poles.
Thanks ! @@runningwithsimon
Thanks, interesting tips! Will work on the breathing and run slooooower.
Practice really helps for breathing. At first you have to 'force' it and be aware of it. But then eventually it's second nature
Man your channel is incredibly helpful and underrated! Hoping I might be able to run my first 50k in 2024.
Me too. Love this channel. Makes ultras accessible and pragmatic advice
Thanks! Good luck with that and happy new year! 2024 sounds like the right year for that especially that we have an extra day to train
Thanks :)
Love this video. Today I didn’t do my long run as I should have, because I started late so had to speed up a bit at the end.
I’m going to get back into Z2 “running.” Thank you so much!!
You do what you can with the time you have! I (might) start a "training vlog" soon, with the goal of showing exactly that. We're not pros, there's many things that are more important in our lives, so naturally training won't be perfect. But hey, as long as it's 'good enough', it's fine!
Thank you so much for responding and helping me be realistic! Ultimately, I was super happy with the run because I haven’t been able to do 5.5 consecutive miles for a couple of years due to a minor injury/setback.
Hey thanks a lots for the great tips, it really helped me lots n of course to Nora 🙌
Thanks! She's the best!
For me what keeps me running slow is the breathing cycle. I do a cycle of 5 steps. 3 steps in, 2 steps out. This also means the foot hitting the ground on your outbreath alternates every cycle, which according to ChiRunning techniques helps prevent injury. Really helps me! Will keep the run slower than slow tip in mind too. Thank yiu!
Thanks for the insights! I heard that about odd numbers. I wasn't sure if it was true so I never really did it and really focused more how what felt natural to me, and what felt good at 'calming' me.
@@runningwithsimon and thanks Simon, I really like your channel
I have a big one coming up so thank you, this helps
Good luck!
@@runningwithsimon thanks! Glad I found your channel!
@10:40 for your "Breathing Technique" you have "Breeding"... I'm quite fond of my "breeding technique"... its a good time, but I was a bit "breathless" waiting to hear your comments on the topic.
I can help on your breathing technique to improve your breeding. With my tips, you'll be able to go for at least 4-6 hours, at which point it becomes important to hydrate carefully.
You should write a book Simon!!! Your videos are super helpful!!!! :-)
Some day probably. I do like the creative freedom you have in movies but book format could be solid too for more serious but specifics pointers
Thank you so much! I definitely want to learn how to run in zone 2! I have to admit that I’m still struggling with it! Even if I run a pace like 10-12 mi /mile my heart rate goes up crazy! And I feel tired! I don’t understand yet what I’m doing wrong! I will apply the tips!
By the way…. Thank you for talking about breathing! You don’t find this a everywhere
I didn't go through it much, but it's worth looking at different definition of "zone 2" too - some go with heart rate, other by perceived effort, and other with comparison to your say, 5k pace. Heart rate is a great way to start, but isn't perfect either
LSD-at least runners' term is the best form of training when on the trails. I remember running 18-20 miles on Saturdays pre-marathon exclusively on the dirt. It led me to my 3:24 PR at LA in 1993
its easy to run fast when youre fleeing cops and gangs
Great tips, I had intended to walk fast for 20km as I have a half marathon coming in 8 days
Good luck!
Thanks buddy! Cheers from the Costarrican highlands ⛰️✊🏼
Nice!!!!
According to the chart you provided , I started running in zone 3 and ended in zone 2 for a total of 4.25 miles. I Promise before the end of the year, I am going to join a 5k or 10k race. Thanks for the tips. I guess I'm bringing my 2 children with me in their dual stroller.
You got this!
Thanks for the reminder Simon! Just subed😊
One of my favorite songs for distance running is “Flow more, force less!”
Definitely a great song before the long run!
Don't know - I should look it up!
I love the idea of trying to finish fresh. I have a 26 miler this weekend and I am working up towards a 100 miler. Instead of going for a PB, I’m going to try see if I can arrive fresh enough to be able to do it again. If I can succeed, then stepping up to 60 miles won’t be so scary.
Good luck!
You might still feel very tired at the end of it and not feel great about the prospect of turning around and doubling but that’s kind of normal.
Thank you so much - i have my first 100km coming up - and youve been such a inspiration and source of great information - thank you
Best of luck!
@runningwithsimon thank you brother 🙏🏻
After perfecting this technique, i ran from Paris to Shanghai across 17 countries non stop and i didn't feel tired
But then why did you stop at Shanghai?! Are you sure you've mastered the technique?
I am running from Shanghai to the moon.
@@runningwithsimon i bet he was kidnapped by a gang of pirates
I was so pleasantly surprised when I switched to 2 min walk / 3 min run. I was truly finishing longer distances much fresher, & my overall pace ended up better & more consistent as opposed to running a solid 15 miles & then sluggishly “power hiking” the rest. My last 100K actually felt fairly good up to about 50 miles with this strategy.
Run/walk cycles are very underrated! It's tricky on trail however because some times it feels the trail dictates when to run. But I think I'll try something like this for Cocodona 250 this year
@@runningwithsimon It’s interesting that I found myself running in places I normally would’ve walked just to keep the 2/3 intervals because I was intent on keeping the cadence.
I totally agree with your ideas.
Especially running slower is the best. Thank you so much for your information.
Im starting training for my first trail marathon, with ultra ambitions, the long runs to come sre intimidating so these tips are so helpful, thanks Simon
(& Voted for Nora ❤)
Thanks :)
One day at the time, right? What used to be my goal race distance eventually became my long run. It's a process but you can do it :)
Running with something else is always a +. You know how to pace yourself when running with a training partner(s). Each can set their own pace/distance and, at least you have someone to share a convo with while hitting the road
It's really nice to run with someone, totally agree!
I only WISH, Simon, that I could do an ultra. The trails I'm used to running on have become lots for homes 👎 and all the terrain that was 100% ideal for getting oneself prepped for a 50+miler is mostly paved 👎 now.
@@johnsrous1616 That's unfortunate :(
Long distance on pavement really hurts after a while...
Blessings! Nice Combo Mombo! You've a good team. Respect to you both 🐾⚡✔️
Thank you 🙌
I really like your movie. You gave me some good tips that i will use. What I'am thinking most about is you have to run slow and even walk is okey. Also that it will take some time to make progress but that is ok. You have time so look at the surrondings. Today I saw an elk on my run. That was wery nice.
Nice encounters on trail! I feel almost blessed sometimes when it happens - I'm a big fan of bears (if they are far enough...) - feels very special
Love how realistic you are ❤
Thanks - really trying to give an unbiased and realistic take on running to help others in their journey!
That's called being DISCONNECTED from the internet. Try it sometime. Guess what? ITS THE REAL WORLD OUT THERE... not the "your" SUPPOSED REAL WORLD YOU STARE AT ON YOUR PHONE ALL DAY.
Thanks .. iam runnning my first HM and iam so worked up !!! Now i just know what am suppose to do
Good luck!
All the best!
@@vishnu2407 Thanks!
Thanks Simon
Doing my first 50 miler in 8 weeks (first ultra) and this makes a lot of sense.
Thank you.
Awesome! Good luck! Is it Antelope Canyon by any chance?
Thanks. It’s not. A Uk race.
Whooooo!!!!!! I love the Ironton Cafe! Thanks for letting me feel famous in your awesome video.
Hah! Was that you?! Thanks for volunteering there, it was great :)
The breathing brought me to another level of running zen. Excellent advise, thanks for the video.
Running zen - i like that!
Thank you Nora!!!!! ❤ You guys look so cute running together!!! 😍 You're couple goals!!! 💛💛💛
Thank you!!
Profound guidance Simon, I loved listening you! India!
Thanks! Appreciated :)
Even the best runners in the world "practice" in zone 2. That's another reason which motivate me to do it. Long easy runs and good for endurance!!
Exactly!
...although what their zone 2 is makes me want to cry! It's very impressive to see pros run at 6min miles effortlessly...!
@@runningwithsimon endurance running is a competition with yourself and nobody else
@@will.green. I like to joke that "I don't compete with others on race day - I only race myself! ... and seems like I'm losing"
There is a physiological reason breathing in through the nose helps you run better. I do not remember the specifics, but essentially the air taken in through the nose is filtered and sent to the lungs differently than with the mouth; it helps cool us better and makes the air more humid and salty before it gets to the lungs so the oxygen transfer is more efficient. Since it gets more oxygen into your bloodstream faster, you can maintain the the removal of lactate from your muscles better.
Thanks for the explanation!
This is so helpful!! Thank you!!!!
You're welcomed!
This helped me with my first 50K. Looking forward to first 100k.
Nice work!
Great video and inspiring watching where you run and how you enjoy it! We pay too much heed to speed. Would you say this is helpful for marathon training too?
Absolutely
Mega man intro.
You are legit.
haha thanks
very valuable, glad I found your channel
Glad it's helpful - plenty more to come!
Just did trail maraton in 6h close to 1000m hights, and its was exactly what you said, just be fresh at the end... And i was, but could have done it even slower. Have 80k in 2 weeks, so now im quite contident i will finish it.
That’s awesome. Congrats and good luck!!
I like this dude, first time here but subbed. Do you by chance have a gear review or recommendation video? Anything with suggestions for the sport etc etc
Thanks! I have a video about the specific gear I used for Leadville 100 - which is my average kit for a race (see link below).
I'll probably do more gear review in the future focusing on one topic at the time (e.g., shoes, poles - how to shop for the right one). Because I think sometimes we need to select gear based on the specific of what you run (e.g., the right shoe for badwater 135 (road) is not the same as Ouray 100 (rocky mountains) vs. HURT (jungle)). So it's a little more nuanced than "this is the perfect running vest".
th-cam.com/video/N1LAWdUqbWE/w-d-xo.html
@@runningwithsimon Thank you. looking forward to it
I got an 8 mile run in this morning. I ran the first 5 at that embarrassingly slow pace and I was able to stay fresh a lot longer. I hate how slow it is, but I am all for it if it helps.
It helps for sure - but it's tough to be patient with it. Totally get that...
Thank you for the tips Simon ❤🎉
Nice and relevant advice! Best wishes to Nora🙏
Thanks :)
Love the mega man intro !!
Thanks - really proud of this one with my limited editing ability. It came out solid!
Hey! Absolutely LOVE your videos. Spent hours listening to your advice on ultra runs. I've started upping my miles but have slight pain on the inside of my ankles/feet recently. I think I also have over pronation so have started doing exercises to strengthen this. Do you plan on making a video focussing on recovery/strengthening for long running? Cheers mate!
Yes but you may want to look into something for this specifically rather than what I'd suggest for "general" strengthening. I suggest (as like, baseline) strength session 1-2 per week with things like squats, lunge, toe raise, steps and core. I'll make a video about that someday. But you're doing the right thing for sure - you feel something is wrong, you work on fixing this and it's fine to dial down mileage until it's resolved.
Recovery I might someday, but honestly what I do is so boring and ordinary that I wonder if I'm in the best place to talk about it. It's mostly rest, stretch, massage if sore muscle, ice if inflamed tendon, food, and dialing down mileage as needed. I know people that go 'fancier' but I've never felt anything really helped with recovery nearly as well as (unfortunately) time and rest
Oh and just to add - sounds like you are trying to fix your form too? I'm no expert and haven't seen you, but sometimes they suggest insoles / inserts to help - although I wouldn't know what would fit you or even if it's the rights thing or not.
@@runningwithsimon Thank you for replying to my comment, its super helpful! well your 'boring' recovery is a lot more than my recovery! For some beginners I think a recovery style video would be super helpful, especially mentioning that the 'fancier' stuff doesn't always help you! But thank you for the strength exercise examples, I'll implement those for sure!
and to reply to your second comment, I've tried/I'm trying to use insoles. However they seem to cause more pain than good in some of my shoes. But will need to find the right ones for me! Thanks again! I'll be watching all your videos :D
Nice point of view.
Thanks!
Merci Simon. Joyeuses fêtes!!
Merci - joyeuses fêtes et bonne année!
Encouraging! Thank you
Very helpful advice. Thank you so much.
Glad it was helpful!
distractions arent good on technical trails unless you want to get hurt. focusing on the trail puts me in the flow state and hours fly by as i fly down the trail
True, but to be clear - it's not distraction from running. I mean distraction from the pain. For me, I consider a technical trail to be a distraction - it occupies your mind so you don't focus on pain or being tired. It's the perfect distraction because you HAVE to focus on footing. That's why running 100 miles on a track is harsh - you HAVE to find distraction. Scenery or technical running aren't a thing to distract you, so you have to actively distract your mind. But on technical trail, you passively distract yourself without realizing.
A lot of thanks for you and for Nora. Good job.
Thanks :)
Professional gear is very helpful!
I actually found that if I talked or sung a song as I ran, that I didn’t feel so breathless. I not sure why? Maybe more relaxed breathing and therefore deeper? I do know that optimum marathon running shouldn’t be so fast that you can’t hold a conversation. So maybe when I sing or talk, I get my running speed and breathing to match a zone 2. I am going to try again on same trails and see what happens with timing, pace and heart rate.
I think talking forces us to a slower pace. And singing or music is also good because it's rythmic and distracting
thank s a lot for the tips, happy new year
Happy new year!
@@runningwithsimon Merci à toi