ฝัง
- เผยแพร่เมื่อ 4 ก.พ. 2025
- What do sleep and strides have in common? They're both things that elite runners do every day, really well, that most runners fail to do... even moderately well.
Did you know that Kenenisa Bekele was doing thirty 100m strides EVERY day leading up to the 2020 Olympic Marathon?
I'll teach you how to use these two powerhouses in your running. You'll get some coaching on how to use sleep to increase growth hormone, and I'll also cover:
what pace to run strides at
how many to do
why they work
________________________________________________
Resources & Links
► Subscribe: / @runelitecoach
► 3 Training Principles of Elite Runners Webinar: www.andrewsnow....
► Join the Run Elite Community on Facebook:
/ 51506. .
► Find me on Instagram: / runelitecoach
Love this training! Strides have transformed my training. Surprisingly, increased sleep has been one of the hardest things to incorporate for me. Thank you, Andrew!
You got it. Maybe that's part of what got you to chop 52 minutes off your marathon!
You are gold mine !!!
Yesterday on my long run done strides, conservative every 3rd km 30sec at my 5km pace
Today feel as haven't done any but just usual long run
Now I'll slowly add them to my other runs
Thank you for that content!!
Sleep however is a big issue of mine ....
Excellent video! Thank you soooo much!
You're very welcome! Thanks for saying so
Sleeping 9-10 hours would be lovely. However, I have four kids, a wife and tax seasons to contend with so my only time to run is when they are sleeping at 4 am. I’m happy with 6-7 hours and the occasional eight.
Is what it is. If kids and work are more important than sleep then no one says you need to sacrifice those. Still 9 hours would improve recovery and performance. Pick and choose as you see fit
A wife, that is funny
It’s my goal in life tos keep for 8 hours
I feel you on the family aspect! Good to know I'm not alone in this full time parent/work running mode!!!
Makes sense to me
I tried strides for the first time today. I must say I feel fatigued. They felt good during the run though
Awesome!
Me watching this video 4 weekes prior to an 110K ... and beeing injured until 2 weeks ago 😀. Bring it on!
😂
When do you add the strides?! At the end of the easy runs or at the beginning after a mile or so for warming up???
Anytime you want. After being warmed up. During a run or at the end both ok
Some of us also have to pay attention to the temporal distance between the last ingestion and bedtime so our bladder doesn't wake us up.
Yup indeed
If I sleep for more than 7 hours, then I have a problem falling asleep at the right time. I lie in bed and toss from side to side. I would like to sleep more, and I also have time for naps in the afternoon, but it completely disrupts my biological clock. Do you think using sleep aids, like melatonin, does affect the quality of sleep, and consequently, the quality of regeneration during sleep?
Definitely avoid melatonin. There’s some great videos on this by Nutritionfacts.org.
If you can fall asleep during the day for a nap, it almost certainly means you’re under slept at night. Not in every circumstance, but basically. So long-term I would avoid the nap if you can get more sleep at night. But if for whatever reason you’re having difficulty sleeping at night, then just get the sleep, however, you need to, even if that includes a nap
I wake up naturally after 6-7 hours. I wish I could sleep 7+ hours, but I haven't been able to do that in years.
Being physically able to sleep 9 hours is a privilege I think few people have even if they line everything just right.
I hear you on that. I mean, get what you can. Most people don’t prioritize their sleep and don’t get what they need or would like. Life is busy but if sleep is a priority we can often find the time we need
@@runelitecoach It's not really about time if you naturally wake up earlier though is it.
Dr. Jason Karp says: You’re not overtrained; you’re under recovered.
Yup. Yup. And YUP. sleep and nutrition are the keys and you can run quite a lot
How can you sleep 10 hours? Must be a skill, even on the weekends when I don't use my alarm to wake up, I wake up at the 7hour mark to go to the bathroom or something and am up from then. Is it that you just force yourself to stay in bed and catch 3 more hours?
I don’t set an alarm, I just let my body sleep how long it needs to, most of the time that’s about eight hours, sometimes at 7 1/2, and when I’m training really hard or if I had a few days of a little bit less sleep all occasionally get 10 or 11 hours. I find that if I go to bed late, I’ll still wake up about at the same time, but if I go to bed early, my body will happily sleep the extra hours. So for me, and for many, it’s about getting to bed earlier, and then letting your body wake up when it naturally wants to.
You sure love your strides.
I stride too do my best
Good luck to those people sleeping only 3-4H/day even if they can sleep up to 7-8H. It's gonna bite them one of these days.
Yup. Sleep is so important.
I know sleep is very good for mental rejuvenation but for physical recovery, how is sleep different from just lying down? Like lying down working on a laptop, reading, etc.
Sleep is more than just about not moving. A lot of things happen. For example, tissue repair when your body goes into a simulation. While you’re awake, you’re likely in digestion or elimination phase. Second is that you get a spike in human growth hormone when you fall asleep that you won’t get while you’re awake. While sleeping your immune A symphony of other things happen that would be an entire book. But those are two good ones to start.
even if I wanted to sleep 10hrs I couldn’t
Ok
I’m lucky IF I get 6 hrs. Very lucky. But it is what it is.