How 9 Tiny Changes Have Huge Running Impact (Marginal Gains)
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- เผยแพร่เมื่อ 6 พ.ค. 2023
- Sometimes we just want to know the smallest, easiest changes we can make to our running that will have the biggest impact. A marginal gains of sorts. And although we might not be at the top of the sport, there are always little things we can do to make the overall experience better. So i've come up with the 9 smallest tweaks that make the biggest running changes for you!
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'it costs nothing to find a hill and run it'
Cries in Netherlands 😭
I took your advice on sleeping about a week ago. To be fair, so far I’m only managing about an extra hour a night. However, and I know exactly how this sounds…but cannot tell you the difference. As a 50-odd year old returner to running, not only is my recovery better, the quality of my runs are better but the effect is almost ridiculously immediate, well for me anyway. So thank you!!! I just need to stick to it and build that habit.
youre should sleep every night, not every week
I just ran my first ever marathon, im so so hyped, sub 4h marathon
a lot of the content you put out around these improvement Videos aren't new insights, but the way you present, your attitude, and your demeanor I thoroughly enjoy them and often do pick up at least one new insight Thank you so much for your work and hope you guys continue to run healthy and happy.
I like this channel. I have a spinal cord injury that makes running, jogging, or even fast walking impossible but i still watch it
I live in the hills, so I always ran the hills and coasted east down. Had a coach tell me 1 day a week run hard up and hard down then cool down on the flats. It totally changed me.
Couldn’t agree more on the last one, you absolutely get that Rocky feeling after a training session like that, I find it very difficult to go out in a rainstorm but after I’m very proud of myself. Not to mention the fun of seeing all the confused faces when they see you 😂
if there are witnesses, you arent out in the worst conditions
One thing I've found: always be prepared to make good decisions when running. I can't think of a race or training session I've done which didn't involve some sort of decision point. On race day, it can be the difference between a terrible outcome in challenging conditions, and an unexpected performance which gives you massive satisfaction. Sometimes the decision could be to be more conservative (e.g. drop back and join a group being paced), sometimes it'll be to be braver (trusting your base speed in the closing stages). Or practical stuff like deciding to take a gel sooner rather than later.
Get good at making decisions and your performance should improve!
decision making during running is super important considering the potential negative outcomes and the stress under which you make those decisions. thats why the most important decisions come before starting. making sure you have the right gear and enough water/fuel and visualizing the run while you have full use of your brain
I am a road runner, I like the odd hill.
Today I did 13.5 miles on trails with 2,000ft elevation and rough terrain and was forced to walk a bit.
I tell myself 'I am not a trail runner, bad at it' etc but fact is I'd never be any good if I didn't try!
My tip: identify what you are weak at, and then hammer it until it becomes one of your strengths. 😎
I struggle with shoulder tension when I run, so I tried your "holding a crisp" tip. Wow, what a huge difference! Thank you!
Loved this! As someone who trains for ultras around a 65-70 hour work week, micro changes are the only ones i have the time or energy for! Also, i LOVE the Bix recovery tablets! Electrolytes and natural anti inflammatory ingredients in a tasty hydration- increasing tablet.
The clenching of the hands is something I used to do.
My ring finger in both hands would dig into my palms.
I've watched Mary how she keeps her hands 'open' and relaxed and I've implemented that when I run and it's definitely made a difference.
Very helpful tips!
Another good one, thanks guys.
I find these videos so motivational. Great work.
Excellent reminders!
Great advise. Will try several of these
Brilliant advice 👍
great video again Ben and Mary! thanks for the advice :)
Fab video 👍
Another very insightful video, I love your work thank you so much :)
I love all your vids, thanks so much for making them. Where's the link to your friend's mineral tablet thingy?
Interesting,informative and entertaining..as usual..one of my favourite channels..thank you👍
Went for a run in a crazy thunderstorm. I had a great time and there was free entertainment during the run. I mean after awhile you can't get any wetter so...
Yeah some good tips here. My sleep isn't always perfect and I sometimes struggle with knowing if I've put enough electrolytes back in to rehydrate. It does have an effect if you don't do it... concentration gets affected etc.
Might try that pillow trick for my next marathon.
Saucony Kinvara v12 has a fun, snappy ride.
Big fan of the channel here! I started seriously running last June and I’m about to run my 2nd half in a couple weeks. Have y’all covered blister care? I just can’t seem to avoid the suckers after 8 miles and feel like I’ve tried everything! 😭 I can’t imagine how I’d survive if I ever chose to do a full marathon someday!
Great video, this one. I have found exactly this with my training for my current half marathon attempt, which is this coming Saturday. I have made many small (tiny in some cases) changes to what I am doing, eating , training, sleeping, drinking etc and its all adding up to what should/could be a potential PB after 11 years of trying. I'm going to give the Paula crisps one a try in my last few sessions this week and I'm going to take my pillow along on Friday night :) Cheers, Mark
Back from my last speed repeats session before the weekend and Paula's crisps works a treat. Thanks.
Hi Ben, I use to run with my fist closed during my runs, but when this video was release I tried the "Paula Radcliffe" technique you talked about for my run's. Last weekend I took part in a 10k trial run and after I reviewed the race official photos there I am holding two invisible crisps one in either hand but it worked for me. But I didn't feel tense either during or after the race which I normally would have, by the way great contents videos.👏
glad to see you finally mentioning electrolytes. keep mentioning them, its super dangerous to train without them in many instances
Great info! How’s Jessie’s leg? How’s Winnie? Haven’t seen her in quite a while.
Rehydrate with electrolytes is number one for me! Great list!
meditation: commen mistake it's not relaxing your mind, it's focusing it
🔥
Training in a hail storm seems a bit overkill, but I get the point of course.
its not that bad if you have a hat. of course, it is better if the hail starts after getting into the flow state/runner high
Love the channel! I’d recommend some more reading on fasted cardio. I’m not trying to be “that guy,” but the data is rather conclusive that it has no impact on energy or body comp.
brb going to run my 10k with a bag of crisps in my hand now.
Quit drinking alcohol and mostly industrial sugar was the right way for. No meat was also a boost. No sugar made the biggest impact on my performance.
9:39 - pick which runs you fuel on, which runs you do fasted, and which runs you do neither. What does neither look like? Fuel or non-fuel is pretty binary isn't it?
There is fuel in run, fasted run, or eat breakfast or a meal before run. So 3 options 😊👍🏻
Free is good.
But…the gutter is nice too 😂😂😂😂
the difference between tour de france competitor and winner is doping and beating the doping tests
I always tell myself "your legs are fine it's your head that's being a dick"
I hate alcohol
Sleeping is my issue.
Hey, don't know your situation obvs, but I'd really recommend trying a Nidra Yoga session by Ally Boothroyd after you've turned out the light. This one for example:
th-cam.com/video/8mM5Oks8yZc/w-d-xo.html
Not only do they help get your mind in a more relaxed state for sleep, because of the way she calmly and systematically 'goes through' each of your body parts you should find they help with muscle recovery after a long run! Sounds strange but I find it really works...give it a go!
Have you done the science on electrolytes? Do you want to show us the research? As much as I enjoy your videos and appreciate your tips, most popular thinking on electrolyte replacement is bunkum. If you can't back it up with valid research...
Point 2 isn’t entirely correct.
You can’t get you body to target fat over carbohydrates as a fuel source, as the body will always use carbohydrates during training.
For a full breakdown I’d advise listening to the Hubberman Lab podcast on this subject.
Hey, thanks for the feedback. Although please be aware that the way I tell it in the videos is for the layman to get a grasp of it rather than full technical degree level glory (which is what my degree was in). I’m trying to put across that your body will improve at metabolising fats when training in a fasted state. You are correct that the body always uses carbs but I didn’t think that info was necessary in the context of what I was trying to convey. Could be confusing when it didn’t need to be 😊 hope that makes sense?
burn! (fat)