10 Hard Truths Keeping You Running SLOW
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- เผยแพร่เมื่อ 13 ส.ค. 2022
- Why aren't you seeing the running progress that you want to? Usually, it's a few simple changes and you will...
10 Hard Truths keeping you running slow uncovers some simple, easy to action tips that you could implement TODAY and watch your running move on to the next level
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As a lifelong insomniac with a broken circadian rhythm, I get 4-6 hours sleep broken into 2 chunks. My average Garmin body battery score is 35. Today I start my day with a score of 28, and have an easy run, an easy horseback ride, 3 hours of farmwork, and 4 hours working a physical job. I'll be in single digits by bedtime. Strength and conditioning are covered, diet is decent, but consistency due to my insane sleep and work schedule is a huge struggle. I've learned that if I want to do anything in my life, I simply have to do it tired. Training for 50ks is a struggle, the constant activity is a big part of my training.
I feel your pain, but not quite as intensely. Many sleepless nights, only pro is the crazy vivid dreams since I remember many of them not being in deep sleep. Would like to ball out on a new bed but it’s doubtful that would make a difference. My garmin scores usually around 60, my buddy’s is always close to a hundred and he has boundless energy
@@Joey_DiGs ugh, I'm sorry! I don't know how much difference a bed would make, unless you've got coils poking you in the butt! My best sleep has always been on sofas, regardless of comfort. Man, I'm so jealous of those 100 scores... or 90s... 80s... 😆
@@Joey_DiGs I always remember my dreams too
perhaps you would do well to try a supplement that incorporates a naturally occurring neurotransmitter inhibitor called GABA. Very easy to aquire (Amazon), cheap, and effective. Good luck. Oh P.S when the need arises (I may require deeper than normal recovery at times) I take GABA about a half hour after my last evening meal.
7-8.5 hours sleep and now take a day off after every run to let my body recover coz Im 51 (from your advice, Ben) and havent had an injury since (except nasty Covid)
I'm two weeks back in after 2 years of no running and these videos have been everything. Not only have I learnt a lot about where I was going wrong before (yes I've binged almost every video 😅) they've also become my motivation, if I can't get my trainers on I was these two and by the end of it I'm out there. Thanks both, I feel like I've got some part of me back!
4-6 hours a night, broken up. Last night we were up six times (very hot in the uk). Sleep or lack of is a killer! Both of my injuries in the past 12 months have been after particularly bad nights sleep.
Since January I have overhauled my sleep pattern. I go to bed latest by 9.30pm and wake every morning at 6am. I even do this on the weekend so that I’m consistent throughout the week. This was as much for making sure I get a solid block of sleep, it also helps with balancing my hormones making me generally feel more balanced
Consistency: heard recently: one run doesn’t bring adaptations, it’s repeating those workouts that causes the body to adapt. Cheers. I’d like to hear more on drills. 6-8 hrs sleep. Midday naps at weekend.
was that on the kilian interview with single track podcast, perhaps?
Totally agreed on consistency, and curiosity about drills. Other than a few brief range of motion things, I mostly just warm-up and cool down with some easy running.
@@taylorlayton4508 Well done. Hadn’t heard it phrased that way before. Really struck a chord. I’ll drop a link (Sorry, Ben).th-cam.com/video/OJZO-t6O5Bk/w-d-xo.html
For #10- You're my coach. 😎🏃♂️
There’s one missing which is very important!
Gets blood test at least once a year.
A lot of runners get low iron If you’re sweating a lot of the iron comes through your skin.
I get 6 hrs max of sleep.
I know my diet needs tweeked. I do eat lots of vegetables and fruits. Thing is I also eat everything else 🙂.
Love your videos. They really make me think.
High quality content and production! Keep it up
I always get some value from what you guys put out. Thanks as always
Thanks SO MUCH for all you do. Love your channel and really appreciate your contribution
Great tips.Thanks.
Bro your the best
This is all solid advice and something I needed to be reminded of as I struggle to find balance in my training. Thanks for this one!
Thk u. Great help.
Number 5 is essential for the long-term process.
This week, for some bizarre reason, I ran the first 5 km of the planned 12 km in my typical 5k pace. Of course I felt exhausted and was almost walking at the end. I can either sulk or learn about the experience. I like to think that in a few weeks I'll be way past this frustrating session, and that almost every other day I feel good about my runs.
Thanks for the advice!
I just started training for my first half and wanted to stop by to say thank you for all of your videos. I’ve been following you two for a good couple of years now and you have helped me so much! Keep them coming…we love it!
As far as point 10 goes, I love your channel because of the great coaching advice that you offer!
My one miles like a month ago were around 12-13 minutes, now they are 10-11 minutes love you all thanks for the tips.
you're among my favorite youtuber and my coaches. thank you!
Cheers Ben abs Mary this is excellent advice if your a runner play this over and over again to enforce what we should do. This is a great reminder for me especially consistent running and diet . With diet I just fuel incorrectly and just eat what ever which is no good.
Thanks again.
Thank you thank you thank you! This video spoke to me! Love your content! This helped me tremendously in my running journey.
I recently picked up a slight training injury, nothing major. So I layed off the running (ok slight lie a couple of light easy runs) and increased my swimming time instead. And now returning to running I have noticed an improvement, so leaning into your weakness does certainly help. Who knows soon I might not need the arm bands lol. Great video guy 👍
Hi guys! I love your videos but I struggle to listen to the parts when you are running outside and there is a lot of wind noise.
So, so true about consistency being key! And not needing to feel like every run has to be perfect. Embracing that has helped me stay consistent and my running has improved massively.
I DO prioritize sleep and for me consistency is the key even when I don't feel like it taking that first step sets me up for a better day. I come from a weight training background and run for general fitness so I'm not the strongest runner but I train on a regular basis and that gives me a baseline fitness.
Yep you nailed it sleep is my issue I haven’t that not have a choice I gotta work two full jobs and some nights is loess 3 1/2 four hours at the most I probably only sleep or get to sleep 6+ and I know is my issue but for right now I have no financial choice so I’m just trying to make the best the deal when I try to run when I’m most rested or actually I’ll run any time but I try to make sure that my recovery for my run is on a day that I can sleep more
Hello from Vancouver, Canada. Another great video, thank for the tips! Love those blue Oakley's.
Thanks so much! And greetings back 🤟🏼😊
Some excellent tips Ben,thank's. As for sleep I average 8 hours. Training is always 3 times a week,1X 5K tempo,1 X Fartlek session and either a long run if I'm doing ultra training otherwise10 K trail run. Also swap a Fartlek or 5K for a 20-30 K bike to mix it up. I'm not trying to improve a lot just trying to keep it consistent. After 6 years I feel as though I'm in a good groove that works for me. S & C only when training for an Ultra which I feel guilty about but 4 days off a week suits me. Thanks again for all your work,it's much appreciated 😁😁
Loved the lunges whilst getting the shopping in.
Thanks you guys:) you're great coaches!
Ha ha thanks Ira 😊
Awesome video thank you! 😃 Just coming back to running post Covid still have weight loss to crack on with but I've got the London Marathon 2022 😱 not long off now. I have given up on any idea of an ideal time. Probably will be 6.5hrs now I've got a 10K end of August then a half Marathon and then London. I'm being realistic. I just want to get round safely and efficiently as my body will let me. Your awesome advice though has given me greater knowledge and confidence to overall improve. My average pace and heart rate has dropped a bit so pleased to see that. I sleep well and my nutrition is good working on the strength side of things and.... CONSISTENCY IS KEY! THANK YOU BEN!!!!😀
I’m really hating running in the uk at the moment, we’re officially in a drought now. Throw in a couple of weeks of Covid and its become miserable. Sleep was awful last night due to the heat. Can’t wait to the autumn! 😊
I'm doing 2 45-50 min Sessions of strength and conditioning per week. It seems like the perfect balance for me not to feel overtrained during my runs.
Rest and Recovery weeks are so important. I have taken complete rest periods of 2 weeks. No exercise at all. Or like im doing now, ‘no impact exercise for 2 weeks’ although do bike, stair climber, or ellipitical and main focus on low to no impact bodyweight and resistance band conditioning exercises and stretching. I feel more energised and my muscles get a relax too. But no running at all or lifting and weights or plyometrics during this tome!
Thanks Ben for great content!
I make sure I get at least 6hrs minimum rest
On those days where I had my runs hard, I will priorities more sleep for better recovery
I always constantly tells myself that if I want to perform (recover) well, I need to prioritize rest
Also, thanks for coaching me “indirectly” as I found I improved so much after learning from you running program
You are a gem to the community!
Oh wow thanks so much, Kaiwen. That’s really kind of you to say. And it’s always an absolute pleasure to be able to help in some small way 😊
Sleep I found for myself has come better for me when after work I have my slow runs. I can get near 8 hours sleep.
A tip for strength and conditioning from Simon Ward podcast is during the day do some squats or what ever you got time for yourself.
Such a harsh but true video. Sleep. Ugh. I sometimes struggle with the consistency vs sleep conundrum. I often find myself wanting to skip a run after a bad night’s sleep, but if I start doing that, I’d be missing many sessions. So hard to make it all work.
Same here! I try to juggle payoffs vs risks... am I so tired I'll risk injury, or dig a deeper hole? Or will a slow easy run be OK and help my training? Fun fun.
The avoid injury part is very spot on. I always feel like pushing on when I should stop and rest, not just when running. This caused me multiple muscle tears past 15 years. "Pectoral and lower back" that unnecessary urge to outdo one's self can cost you dearly.
Yea I’m in this situation right now. It’s my first year of running and I was so stupid looking back at it. I didn’t give my body any rest or recovery for months. So I got injured june 12th and now I feel 90 percent but it’s my first injury ever and it’s mind blowing to me that it’s taking this long to recover. But in June 25th June 26th I started feeling better so I went for a jog and I think it just set back my recovery even more. So I’ve been going to chiropractor he says it’s a mild injury so now all I’ve been doing is resting and icing and stretching.
Thanks for all the tips and love your videos. I’m training for the NYC marathon and to finally hopefully break 2:35. I have always struggled with consistency and used to always just go hard each run. Now I’m older and smarter and with help of your videos along with others, I’m doing better and loving my running more. I get excited to wake up at 5:00 everyday and go on my run.
very committed. superb
Sleep it's the key for me.. second water 💦 .. third strength and conditions.. finally slow.. very slow long runs. ..
I really wish you had taken that candy from the fridge. 😅 Love the advice on injury @10:38.
Awesome video 😍👌👍
Oh yes, my Sunday morning just got a whole lot better
Ha ha thanks so much. And mine for that comment 😊
Thanks for the great video. Answering your question here. My sleep duration is between 7:45 to 9 hours. The "lean into the weakness" is new to me though. Thanks for the hint.
Thanks dude! Definitely a hard thing to get our heads around but totally worth it 😊
I get 6-7 hours of sleep per night, which is too little for me. I function better on 7.5-8 hours. The problem is, I'm the only full time carer for a dependent family member, and if I don't take the half an hour at night to myself to calm down from the day, I can't sleep -well- at all. It sucks, and I can't seem to find a way to improve the situation unless said family member improves. 😅💙
Hugs to you. I hope things improve for you!
@@Kelly_Ben Thank you. I'm mostly hoping things improve for them, actually. Their life is currently a lot harder than mine. 🥲
@@runningraven I absolutely hope they get better, but there's always a chance something might change in the situation to better your life as well. (For example a part time helper appears to give you time to yourself nap, etc. ) You're a caring wonderful person to dedicate yourself to someone else, and you BOTH deserve good things to come.
I sleep an average of six hours a night. I catch seven hours on my days off.
It is not a lot, but I think it works for me because my sleep schedule is consistent 9pm to 3am. I don't need to set an alarm for work.
My partner is the opposite, 10ish hours a day with sleep and daily naps included, lol.
Typically I’ve been pretty consistent with7.5 hours of sleep. I’ve noticed if I get anything less than that I suffer the next day. However, I’ve decided to average 8 hours, because I think my body needs more.
I've grown into enjoying easy runs, I've always enjoyed long hard runs but now I'm enjoying long easy runs, now that I can keep my heart rate below 150 if I run at 10-12 minute miles.
Pilates is the sh#$! My ex introduced me to it, changed me life! I use cardio pilates as a warm up before my runs and do pilates for strength training, it really is fantastic!
Great video! Running through niggles is definitely my weakness. The sleep issue is interesting. As a peri-menopausal woman my sleep has been shocking in the past year. I can feel the difference in my training - I am fighting the fatigue constantly which could explain the injuries!
Have you found any solutions to the lack of sleep. I am in the same boat. Very frustrated but I keep trying to push through.
Have you tried taking L-tryptophan as a supplement? It has helped me a lot in terms of sleep quality and feeling rested in the morning.
7:22 average sleep according to the watch. I always feel it’s not enough, and never feel I sleep soundly. In fact the last few years I’ve stopped my dark early morning runs because I feel that bad.
Love all these points. If you do an "endurance diet" video i hope you will weigh in on Low Carb eating styles even though that's not your typical m.o. Even when you cut sugar I wouldnt say you went low carb. I've been reading Mark Cucuzella's Run For Your Life and Volek and Phinney's Art and Science of Low Carb Performance, as well as a wide variety of Keto and Insulin resistance books from Gary Taubes, Robert Lustig, Benjamin Bikman. Cucuzella's work struck me since he was diagnosed as prediabetic even as a fit marathoner. Keto studies on actual athletes are still in their infancy but at least some do exist and the argument is compelling.
Funnily enough I’m just reading The Endurance Diet by Matt Fitzgerald and his compelling argument is the opposite. If performance is a goal rather than weight loss then carbs are essential (if you follow 99% of the pro’s). The evidence appears to be, at the top level, the pro’s that cut out or down on carbs don’t stay pro for long (unless they change back). So I would say I’m on the other end of that conversation 😂 but they’re all just opinions I guess. I’d recommend the book though. Might offer a different perspective.
@@ThisMessyHappy I'll check it out. I'm nowhere near pro, I'm basically an advanced beginner 4 months into my third running kick in the last 5 yrs. i never even ran a mile before i was 38. But Intermittent Fasting and now Low Carb has really made me feel better with more energy, and I'm able to do a 2 hr long run with no refueling. Granted that's at 16 min/mile pace but I'm overweight and building my base. I did a 30 min 5k 3 yrs ago but i was doing too much speedwork then and I couldnt run for 6 weeks afterwards. This time I'm looking for lifelong strategies only not athlete focused race advice, so Pete Magill is out and anti disease diets and zone 2 running is in. Anyway i love your channel 💕
Try WFPB you will drop all that weight without trying and have plenty of carbohydrates for energy 👍🏼
Can you do a video of runners knee how to fix it and run without fear of having it again or something pls
I get between 4 and 6 hours of disturbed sleep most nights 😥. I'd love to get more but life and barking dogs don't help. I'm considering next years london marathon, things will have to change dramatically if I do go for that.
Earplugs?
i sleep: 9hours
training: 3 hard weeks followed by 1 easy week.
Off days: 2 per week, doing easy Yoga and more stretching than on other days.
(3days running, 2days strength&stuff, 2days off)
Sounds very decent to me! Good work 💪🏼
Sounds very decent to me! Good work 💪🏼
4:02 you may want to look at the relative benefits of white vs brown rice. The current scientific consensus is that one isn't better than the other - eat whichever you prefer.
Stretching is something I neglect, but when I do it consistently, it is greatly beneficial. I make an effort to get 7 1/2 to 8 1/2 hours of sleep.
I prioritize sleep, 8hrs minimum. Weakness, not running my own race or training. Running faster then easy run or taking a day off because they are.
A deliveroo ad come on right in the middle of the bit about diet 😂
which massage gun do you guys suggest?
I thought you'd say - Its because I don't run in singlets 😆🤣
Sleep: I've changed how I think about it.. rather than wasted time and trying to squeeze more awake time to do stuff I now view sleep as part of training. No different from a run or gym session. In the same category as diet and hydration: a critical enabler.
I've been getting 8+ hours of time available for sleep most nights for the last month or so since having this revelation and I'm usually waking before my alarm now. Interestingly the time I wake seems to tie in with roughly when my Garmin watch indicates the "body battery" measure has topped up to 100%... maybe there's some science in there!
Wait, your body battery hits 100%??? 😳 I have a broken circadian rhythm, and just assumed my normal score of 35 was average! My all time high was 46, and my low was 5... and that wasn't on a race day. Eek.
@@Kelly_Ben My mum (late 60s) was having very low recovery and really high stress readings with her Garmin Lily.
I'd assumed that it was just a 'feature' of the very basic watch but suggested she tried different tightness on her wrist, etc. She moved to wearing it on the inside of her wrist and it now reads much more realistically.
Even at rest she was seeing 75% plus stress levels, now they properly reflect reality.
If you're feeling rested and recovered ignore what the watch tells you!
@@IainThacker I'm glad you're mum got better readings! Sadly, mine are probably accurate. I've tried both wrists, different tightness, no change. Being an insomniac who works 3 jobs, I don't know what rested and refreshed even means, so they're probably accurate.
What sunglasses does Mary wear?
i try to sleep for lots of hours but reckon i probably only manage about 5 or 6 hours sleep max! very annoying.
Not enough but I do try. I'm just not a good sleeper
Intermittent fasting and running. Nothing else better than that
I’d disagree with this!! But it is only my opinion. Have a read of The Endurance Diet my Matt Fitzgerald though. See what you think 😊
6.5-8 hours solid
I think runners should also take an hour or so a week dedicated to learning about hemoglobin. I think learning about the heart and lungs and blood will also make them better runners.
I need 8-9 hours of sleep. Anything less and I feel like a sloth.
Diet is so important - especially protein and carbs. You really need 15-20g of protein 30 minutes after you run and 3-4x that amount in carbs.
Runners need 1.2-2x their kg weight in grams of protein in a day. So if you’re 60kg you got to get 72-120g protein - otherwise your body really selfcannibalizes.
The coach- much like to pre-hab physio- is a fantastic investment. IMO it doesn't have to be a weekly or even monthly thing.
I book an occasional session- generally a start of a training block ahead of a challenge event (long trail/ marathon etc) to discuss reasonable and realistic training plan suitable to event and work/ life balance. At same time a great opportunity to do a running clinic (technique/ drills etc).
After age of 40- you lose muscle mass therefore- strength and conditioning/ weights is vital- again - small investment. Go and see a personal instructor for a session once a quarter or so. Same as above. Help with schedule/ routine and can review progress and adapt technique and routine).
Where was this filmed? It looks familiar?
I only eat whole plant foods, almost zero processed foods, and loads of fruit n greens
Just my curios are you work in DBS Bangkok
My home is 5 minute from DBS ( project home with dolphins at the front)
That’s so funny! Yes I do 😊
5-7 hours of sleep per night. Closer to 7 when I'm training hard, much closer to 5 when I'm not training so hard.
and she also won European Championship Silver
That she did!! 😊
Great video as always. I did LOL pretty hard at the Beyond Burger. That stuff is ultra processed. If you're going to eat vegetables, eat vegetables that aren't masquerading as meat. 😄
True. But it's better than processed meat.
7.5 hrs
Maybe because I don't come from a running background solely, but I still don't understand why wouldn't an amateur runner not do proper strength and conditioning. Every running videos starts by saying " I know you don't like it but you need to do S&C"
I still don't understand why the rebuttal
What about weight??
7
I really enjoy the videos so helpful, however I really would appreciate it if they would do them without running and talking at the same time. I struggle to hear what they are saying and the background wind is very annoying.
Hi, thanks for the feedback. I agree the wind wasn’t great on this one but I like movement and action in my videos rather than standing talking to camera the whole time. It’s part of who I am. So that won’t change but I do appreciate the candid feedback 😊
Typically only get around 6 hours. This is one of the worst areas in my training.
I would love to know what you have to say about running, but the sound quality is to painful to listen to.
Yeah I don’t know what’s happening with the GoPro at the moment. Suddenly it’s picking up all sorts of wind noise. Very frustrating but I’ll solve it eventually 😊
Good tips but there is no chance Beyond Meat isn't "processed", it's hyper processed in fact
I would say white rice is a far better choice than brown rice. It’s not the same as white bread/brown bread.
Oooh not if you read The Endurance Diet by Matt Fitzgerald 😉 white rice is the processed version of brown rice 😊
White rice is considered a processed carb just like regular pasta. Brown rice is much better for you like whole wheat pasta and flour is better than the regular variants.
My engine actually runs at its
Best on vegetable oil lol
nice advice, but that wind noise tho...
Yeah it was annoying I know! Need to do something about that for sure 😊
Hours of sleep per night? If I'm lucky-6....but even then never in a row. I've done everything I can think of to try to STAY asleep. Just doesn't happen.
7-7.5 hours sleep.
How is beyond meat not processed? It's entirely processed, maybe more than a pork sausage
5-6 hours sleep
I'm a bit hesitant about diet recommendations, as someone who has struggled with disordered eating. Saying things like make better choices is very value laden - what does better mean? And do some apparent advantages (like brown rice = slower release of cards) actually make a difference in the context of a meal containing fats and proteins. I think I'm trying to say there could be unintended consequences and the topic should be taken very seriously.
Could not agree more 👍🏼
I think it means that instead of overhauling one’s whole diet to something that’s very strict and excludes certain foods, often it’s more achievable and productive just to make better smaller decisions more consistently.
For me it's old age lol 😆
About 7 hours of sleep
Sorry, way to much wind noise, and background music is too loud
Thanks for the feedback, Tom 😊
Pro athletes have come from making the same mistakes though. They started as amateur.
Sleep 7 hours
Good work!