Improve Your Running Performance Like a Pro: 7 Simple Changes
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
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How can you be a faster, better runner? How can you recover faster, train smarter, and truly get the most out of yourself? These are 7 things I changed over the last couple of years to really level up my running, I'm running faster times from the 5k all the way up to the marathon and a lot of these changes were really simple and easy to implement so there's no gatekeeping here - I've turned them into my best running advice for all of you so that YOU can perform better, run faster and reap the same rewards I have!
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1. Find a consistent training schedule
2. Don't drink alcohol
3. Run easy runs easy
4. Prioritise sleep/recovery
5. Leverage strength training to improve weak points
6. Fuel your body and workouts well
7. Don't overthink single elements of training
Göran Winblad said it really well in his channel: "learning to be a great runner is about understanding the nuance behind statements - if you follow bold claims, you will most likely not understand things correctly and end hurting your progress".
If you really want to be a serious runner and make good gains, you need to ask yourself: are you willing to listen to that nuance and truly put the maximal effort into learning - or are you just gonna read the comment with the nuances of the video turned into a few headers.
Phily put an amazing amount of effort and detail into her video and I thank her for that dearly, especially her last word of advice was really impactful for me.
What I would personally add to this list is "Communicate and respond to requests of your body as it (and only it) will make your marathon dream come true".
If your body needs to sleep after the long run, go sleep, if knees sore, do stretch exercises, feel hungry? - feed it. Tell your body what you want, push it, and serve it back as it also helps you to achieve what you want!
Ouch, too many letters in this message, sorry about that.
In short: listen your body's communication, take care of those requests and it will definitely care of your running records! :)
Cutting out alcohol completely was the best single change I made for my health, nothing else really comes close. So much else follows on from it as well - I used to eat all sorts of rubbish when I'd been drinking and hangovers are a great excuse not to do any exercise.
@@RBcuber The cliche of "listening to your body" doesn't really work in my opinion - If I read my bodies signals and do as it says, I would be obese and quit running altogether.
The fact that I keep running and keep improving comes down to my ability to restrain myself from listening to my body and giving it what it NEEDS, not what it's asking for.
Just my personal experience, I realize others might have different experiences.
Thank you for saving me 25 minutes. Will still like the vid and comment to support her tho
Dying. Your easy runs are faster than I've ever been able to maintain for more than two minutes 😅 Self-professed slow runner here, but I loveeee your vids.
SAME. I watch all of her videos before my runs though. She’s so fun
Same. I’m slow as mud. It’s all on Strava 😂
Same lol. I feel that my categories should be: slow, mildly slow, moderately slow.
@@goodyeoman4534 mine are slow, very slow, backwards 😂
Ha ha. Yeah, 7:30-8 minute mile page for even 2 or 3 miles isn't what I would call easy. If I keep that up for more than 10 miles I won't be doing any kind of running for a few days 😂. Granted, I'm mid forties 6'4" 220lbs and never prioritized cardio in my youth. Easy pace to me sounds like 10-11 minute miles!
It's so refreshing to have quality advice for running which is not all about the latest shoes and gear.
I feel like the hardest part about running easy is the fact that I care too much about what other people think. Like I don’t want people to see me running a truly easy run because they’ll think I’m slow😂
Don't worry, we always think you're slow, even during your "fast" days 😂
@@pedro.almeidaand I’ll always think they’re fast 😂 I’m suuuuper slow
That’s exactly when you know you’re running slow enough on an easy day
It's what you think that matters.
That easy run is so slow. Takes so long to get in the miles and is hard when you have loads of things to do.
I am a simple man.
I see a new Phily Bowden video, I push like, and then i watch it.
This should be the top comment! 😂
yeah, running easy is definitely something i struggle with, like..."nooo! i can't put that time on Strava!" - forgetting that, like, three people follow me, and nobody cares...let it go, babes... and i'm also taking S&C more seriously these days, especially as i'm getting older and i do want to be able to keep doing this for a while! (and if anyone is looking for recs, growingannanas and fitness kaykay are my two go tos on TH-cam, their channels have so much variety and plenty of equipment free workouts if that's what you need 👍)
Good sleep... Regular schedule... Consistency... This particular 24/7 shift worker is crying.
I know this has nothing to do with your usual videos but I’d loooove to see some sort of a fashion challenge, I love your outfits !!
Yaaassss I need to see where u get ur running clothes
This is a running channel, not a fashion channel. Otherwise you also could ask about the excellent car she is driving, the perfume she is using or her fire insurance.
@@JRS.equestrianehhh she is sponsored by new balance. So take a quick guess
@@9freesoloexcactly
@@9freesolohow dare someone show interest in an athlete beyond their sporting achievements…(!)
The two things I struggle with are consistency with strength training and running easy runs at the right pace. Great reminders 🙌🏼
Breathing only through your nose will slow you down
It's one of those you just have to do without overthinking it. Like brushing your teeth every day. There'll always be an excuse not to run. Unless I get by a car, I'm running lol. And even then I might jog to A&E.
It seems your idea of an "easy run" is quite different from mine. Your easy runs are my fast runs. Kudos, mad respect!
The entertainment and substantial level of this vid is getting through the roof! It’s starting to make even more and more fun watching you Philly!
Had intervals last night… in the wind… just going back and forth. Halfway through, I just told myself “you love this. Love the Grind.”
And love the grind I did😎 keep on going Phily!
Great advice 🫡👍 thanks Philly - loving the grind!
I've been following you since day 1, and your consistent delivery of solid advice is truly rare.
Keep inspiring us, Phily!
4:00 min/km is my interval pace 🙃
almost mine as well ahhahaha
thats my sprint pace :D
Lucky you, it’s my driving pace
It's faster than my sprint pace!
She's also been running for over 10 years as well, so it's expected that every year she's building volume.
The editing of your videos and content are amazing!
Been watching phily since I started jogging on the treadmill a couple weeks ago! (I have never ran before, only periods of weight training seldom in my life) So far my record is 4,2 km and my HR was 188bpm lol. I’m gonna attempt a very very slow 5k tomorrow!
My goal is to be able to jog outside, but I tend to run way too fast because I want to feel like I’m going somewhere, so treadmill works for now.
Update! I managed to do the 5k in 41 minutes, however I almost did puke at the end so that was definitely.. interesting. After that I’ve been doing easier 3k runs, and now I’m sick af. So gonna have to get better for some time! My goal is to run my local half marathon in either 2 or 3 years depending on how this all goes. : ) Feeling hopeful even though I just had a 39 degree fever.
@@disappointedinmyself8375 More power to you! Keep up with the good work. 💪Remember that that recovery is a part of training (this is a reminder for myself as well). And most of all, enjoy!
@@xinanis thank you! I really appreciate your kind words, and good luck to you as well on whatever is your journey!
Thanks for all the info on MIN/KM!!!
I love your up beat attitude! Thank you for the motivation
Great video Phily! I have been running for many years, so there isn't much new information in the video, but you are really putting things into perspective.
The best running advice video I have ever watched and I have watched (too) many. Brilliant as ever.
Great video Philly, you give good advice, and you can't hear enough of those tips told more than once.
Wow, your journey from injury to personal bests is truly inspiring! It's amazing to see how making simple changes can lead to such big improvements. Your tips are practical and relatable, making them easy to implement. Keep shining on your path to the Olympics and beyond! 👍
Thanks Phily - great advice as usual! #4, sleep, has been the big change in the last 6 months or so and #2 has kinda crept up in me. A recent focus has been on food quality - reduction in reliance on easy highly processed food - in part nudged on by our PT.
Stacking small changes makes a big difference, building on them over time revolutionises things!
I really needed to watch this Philly. I am just after being absolutely humbled by Boston and my worst marathon in a long time besides feeling in PB shape. My confidence is shattered and I need focus and drive for Amsterdam in October. While I have already started the change to all of these (i.e. strength is critical when we get older), this video has highlighted where I need to still improve and focus on (slow runs, sleep and fueling). Top stuff👌
Boston this year was brutal - it was so hot!
This video is brilliant Phily - your best one yet I think!
Fantastic video. Love the grind❤
This video really gives you an impression what a great one-on-one coach Phily must be. Such a practical, valuable set of lessons!
Thanks!
Great advice, well thought out and actionable.
Thank you for this great list of 7 magical things to do. I've already been doing #2, #3 and #6 for a while now. Thanks to my watch, I discovered that having alcohol after 5 or 6 pm really impacts my sleep - RHR and stress levels are higher and my watch says my sleep isn't restful. It's probably right, my body is busy detoxing the alcohol in my sleep and isn't resting.
I'm also a fan of non-alcoholic beers and the only thing I could imagine right now is a glass of wine with Sunday lunch because that is early enough.
#3 is my favourite - I'm always one of the slowest in my training group, running 8:00 m/m in the marathon but my easy runs are 9:30-10:30 m/m. I'm often running with people whose goal is a 4 hour marathon but they run on the faster end of my easy pace or faster.
I definitely need to take #4 on board, that has always been my struggle as a nightowl. I'm just not tired before midnight. As long as I can get away with not getting up before 8 am, I'm fine though.
#1 is a great tip, I'm trying to make my weeks more consistent and move training plans around to fit my lifestyle and not the other way round. And I should add #5 to it, make strength work a habit. I'm doing it a bit on and off right now, lacking consistency. I once read that some people do them after their sessions (keep hard days hard and easy days easy) but mostly, I'm done for the day after a track session and that's why I don't strength train as much as I should. So your style may fit me better.
So these people are running under their marathon race pace for easy runs? I guess I shouldn't be surprised. I've seen it many times at that level.
@@terraflow__bryanburdo4547 yes, pretty much, their easy runs are around 9:00-9:30 m/m and for a 4 hour marathon, you need 9:09 m/m so marathon pace seems to equal easy pace. And then they wonder why they don't improve or get injured.
When I ran my first marathon in 4:33 hours, that was pretty much run at my easy pace, because I wasn't trained to run it faster so I just tried to get around.
When I began training for real, the first thing was to get more separation between race pace and easy pace. Slow down the easy runs and include some quality sessions at faster paces.
So helpful!! Thanks Philly 🤠
Great information. Thank you!
Loved the video, Phily! 👏👏
Just discovered your channel, this truly deserves a sub
I do my 3rd Workout of the week on Saturday and my LR on sunday for about 2 years now, and its working very well.
Great video. Things that all runners can do. Also amazing editing 🎉
Love the video, thank you!!!
Your most useful video ever! So many practical advices.. I was watching it twice.🤔
Great video! Thank you!
Thanks for another great video ❤️
I love the video, as always, Phily. Thanks for all the reminders. Especially the need to sleep, which I am horrible at. LTG!!
Just found your channel. Loving the content!
Big fan cheering from 🇨🇦
Your easy pace with is my run as fast as you can pace 😂 and I’m not that untrained. Kudos to you !
I think i will have to put this video in my favorites because there is a lot of info, and need to process everything and get all applied to my own training. Thank you Phily, and you are right sleep is key to recovery.
As an avid sports nerd nothing was new about this video but i highly enjoyed it and feel that you’ve prioritized and put it together and explained it and motivated me to actually do Stuff differently more than many other vids out there. + it was very fun! Got yourself a new subscriber 😚
Thanks Philly I think this is one of your best blogs. You should totally do an easy run video. It’s always fun to see you doing badass workout sessions especially the ones when you throw up. But your right that’s not how you run most of the time 😊
Great advice Phily, everything in moderation.
New subscriber,
Love your natural joy 😊
Haircut IS spectacular Phily. 👍 love it.
Great video Philly
Another great video! 🎉
I love your energy so much! You make me so excited to try these tips, but ironically, the first one I can use is just going to bed lol! Thank you :)
One of the isues like you mention is that for a lot of people 5:26 per km is not gonna be easy. A lot of people need to be at 06:30 -07:30 per km pace to get down to super easy zone 2 (70% of max HR) when running, then running form sucks and it feels pointless to do almost, because its so slow. My sister cant even get below 160 HR when running / walking in a 08:00 per km pace! So what are your tips for the easy days for these people and how to improve this?
Amazing how this video took us everywhere, good last advice at the end btw!
Love your videos. Thanks for all the great info. Can I ask what kind of on cloud shoes do you wear? I do love them for easy recovery runs
Will not stop drinking will start strength training
No beer 😭. Especially as I get older. Just really impairs my recovery. Ty Philly! 😊
Congrats on top 10 finish in the Berlin half Phily!!
Excellent content. Will try it out. Greetings from Germany!
Thanks for the p/km conversions :)
I recently had a couple of weeks off work, including 5 nights away with the kids when I didn't run. While off work i entered "holiday mode" drinking two or three beers every night, when usually I'll only have one or two on Friday & Saturday ONLY. During that fortnight my HRV completely tanked, by over ten points, and I had one of my worst races of the last two years at the end of my two weeks off. After three beer-free nights this week my HRV was back in the green. A really simple lesson to learn but nice to see the data behind it.
Great advice and great haircut!
So much insight in your videos! Do you periodize during the year? like what does your training year look like?
Really liked this, thanks for sharing. Can you tell us what it is like to run in a different shoe brand now though, after so much time running with New Balance?
Excited for the berlin vid
Amazing advice and video! So glad I came across this towards the start of my Iron Man 70.3 training. I quit the alcohol a few weeks back so that's one ticked off the list.
Great video!
I will 💯 will follow your running Phily-ophosy 😎👊🙌
Thanks as always -- I have a hard time running easy. I get distracted by thoughts or passersby or a tree or whatever, and suddenly I'm halfway to a sprint, and I have to make myself slow down, over and over again. It's a whole problem.
Watches could be the solution, the ones that let you know when you're exceeding a given pace.
Wise words that really spoke to me this morning, on my rest day. Doing the one percenters without getting too obsessed, at least that's what I am trying to do.
Watching this whilst doing my s and c 💪🏼
Instant subscriber from Manila, Philippines! Thank you very much for sharing these changes. A question: what is your take on coffee? it's been a part of my daily routine and wonder if I have to make changes on that front, thanks!
You are amazing!
most underrated running channel. btw for your gym + ez run days, do you space it out?
greetings from germany :) will finish watching the video later on, now i'm gonna buy some new shirts for running and cycling, before i will try running my longest distance (14km) so far :) always love your videos, they are both so entertaining and informative!!
Another excellent video! Another point to stress is the importance of taking time to rest should you find yourself overdoing things. A few days or even a week of missed runs/workouts to get extra recovery when faced with "minor pains", illness, etc. can help mitigate major injuries and burnout. This is critical for long term consistency and continued progression.
Hi Phily! How long are your easy runs? Very helpful content!
Great video! Hey with so many easy runs, what distances are you doing or what formula do you recommend?
One of the best "running tips" videos!
I can attest that cutting down on Alcohol (to roughly once per month) does provide a great improvement when doing consistent training. After 3 marathons around 11min/mile I am not targeting a 9:40min/mile on my next. One thing I noticed is that after having alcohol I can sleep as much as I want I never feel as recovered as after 7h sleep w/o.
thanks for the min/km!
Thanks for the bit about the easy pace and what the training apps say it should be
Danke!
So many of these points are interrelated in a good way. For example, keeping a consistent schedule and not drinking leads to better rest and recovery. If I could go back and change one thing about my prime running days in my 20s and 30s, it would be to give up drinking
Great video - thanks! Strength and conditioning .... my problem with it has always been the incredible soreness afterwards which then throws my whole training week off kilter 😢. I've always been told that you adapt to it and don't get sore anymore, but even when I lifted consistently that never happened for me. No idea how to get around this!
Every time you say how subscribing helps the channel, I feel guilty because I'm already subscribed so can't do it twice over!
So here's a comment to feed the algorithm instead.
Really enjoy your videos and the information in them, by the way - and they give me a bit of a kick to get out and run. :-)
Great video Philly. I was wondering do you take gels during a half marathon? Especially as your running a quick time...I was made to believe you don't need to take on additional nutrition for runs less than 90 minutes.
Its taken a long time to learn how to fuel myself properly, and as I taper before taking on the London Marathon I’m remembering need of my running journey and of the time when running was compulsive and a way of pleasing bulimia vs today where unless I’m training I run twice a week and one run is an easy long run and the other is a speedy park run. I still find eating before running hard, and fuelling during a run has been an interesting journey, but I’m not running to try to alter my relationship with gravity anymore I run because I love my body and what it is capable of and because of how running makes me feel. I feel like I do everything on your list to the best of my ability, but as I said fuelling is tricky, and S&C gets dropped frequently because I can’t seem to make it fun.
Love the grind 😂
Really great advice! Thank you for sharing your tips and your weekly workout split.
you're the best!
I drink occasionally post long run and intervals as I wasn't taking my running too seriously, so before an easy run anyway . But there's a freshness and sharpness Ive noticed when I've gone more than 10 days without a drink. I'm. Interested in anyone else marathon training but not a serious runner and whether they drink. I'm. New to. The distance but at a sub 3 standard.
Love your channel. Just come across it. When you say easy runs, my easy 13.1 miles yesterday was a 10:44min mile 🤣 so when you say easy mine are very slow im comparison. I was trying to keep my heart rate at 146bpm or below... Will i get faster? Who knows, but it felt easier running 13 miles than trying to up my pace to beat my 5k PB 😀
Wow great video
re: chocolate milk. Thru running, I have rediscovered my love of chocolate milk. In the states, we would get milk in the afternoon in elementary school -- kindergarten (4ish) to 4 th grade (8 ish). You could pick regular or chocy milk. And sometimes you got to be the person who passed out the milks. I got to do it all the time in 4th grade, 'cause I read the most SRAs. Suck it, Greg!
I love this comment so much. 😂😂😂
Thanks :)
Me watching this with long covid while my 5k time is 50 minutes thinking this will be magic 😂 It will take me forever 😩
Just keep working on it and you’ll reach your goals eventually!
Long what? 😂
@@bh4560consider yourself lucky.
It is magic! Don’t let anyone or anything make you feel different ✨ 🎉
Would love to try some Days beer but they don't ship to the US yet. I'll patiently wait 🤞Really like one of the Days tshirt you wore in one of the previous videos, would definitely snag one of those too.
I live by the exact same tenants verbatim, great video!