When Will Running Start Feeling Simpler

 

This will TRANSFORM your next long run (EASY RUNNING FORM)

Video taken from the channel: James Dunne


 

Recovery Runs Are you doing them wrong?!?

Video taken from the channel: Ben Parkes


 

How runners can avoid knee pain

Video taken from the channel: Tech Insider


 

Does running ever get easier?

Video taken from the channel: Kyle Kranz


 

Hard to Run Easy

Video taken from the channel: kofuzi


In addition, if you’re young—let’s say in your 20s or 30s, and if you only have 10 or fewer pounds you’d like to lose (or none), then you’ll likely start adapting to running in 2 to 3 weeks. While you may notice more muscle definition in your legs or that you’re able to slide into those skinny jeans after a few months, what you can’t see is the effects running has on the inner workings of your body—and your tolerance for pain. “A lot of things happen to your body as you run more and get more fit. “To make a run feel easier, every runner should start with a 5to 15-minute dynamic warm-up,” says Fitzgerald. “Getting your blood pumping, loosening up your muscles and heating up your core will. I don’t think running ever gets any easier. When you feel it get easier, you usually add more distance or more speed to your goals.

It’s something you’ll never stop trying to reach for, but like you said with all that work comes a lot of enjoyment. Start with two sets of 30 breaths at two different times of the day, using a resistance that’s challenging but that you can complete with good form. (Think: breathing from your belly, not shrugging. The great thing about running is that after it stops feeling like torture, it actually starts to feel amazing.

If you want to run longer, do it. ChiWalk-Run takes it a step further by teaching you how to walk and run to make your workouts feel easier, prevent pain, and reduce impact to lower your risk of injury. Here are a few tips to get you started.

More: How ChiRunning Reduces Injury and Promotes Healthy Running. Practice Your Posture. Before every workout: Stand tall. If breathing is difficult – no matter what pace you’re running – this is just a signal that you’re out of shape. You need to gradually run more over time, build your endurance, and making running a consistent habit.

Once running is a regular part of your life, that constantly-out-of. Not everyone was told these things when they did Running Start, but you may relate to a few. Also, maybe having an adviser would have helped answer some of these questions but they didn’t give me one, so there’s that. 1. No stable adviser.

Maybe you did, maybe you didn’t, but I wasn’t given a named adviser while I was in Running Start. Once you start working out, you’ll find that focusing (and just thinking in general) is suddenly way easier. That’s because exercise increases blood pressure and blood flow everywhere in the body.

List of related literature:

After a few days, however, you begin to feel like your old self and can jog just as you used to.

“Evolution For Dummies” by Greg Krukonis, Tracy L. Barr
from Evolution For Dummies
by Greg Krukonis, Tracy L. Barr
Wiley, 2011

It might take a little getting used to, but you’ll soon find that you now look forward to your regular jog simply because it makes you feel so good!

“The All-Day Energy Diet: Double Your Energy in 7 Days” by Yuri Elkaim
from The All-Day Energy Diet: Double Your Energy in 7 Days
by Yuri Elkaim
Hay House, 2014

At the same time, you’ll find yourself enjoying your running more, feeling more motivated, and looking forward to many more years of productive, fun-filled participation.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

I felt stronger, the jogging started getting easier, and although the changes were slight, on the first day of school I looked in the mirror in my school uniform and felt content.

“Sounds Like Me: My Life (So Far) in Song” by Sara Bareilles
from Sounds Like Me: My Life (So Far) in Song
by Sara Bareilles
Simon & Schuster, 2019

I started running mid February and have gradually progressed.

“The Pelvic Girdle E-Book: An integration of clinical expertise and research” by Diane G. Lee
from The Pelvic Girdle E-Book: An integration of clinical expertise and research
by Diane G. Lee
Elsevier Health Sciences, 2011

Just a few weeks ago, the same run brought you to the point of collapse, drenched in sweat and gasping for air; but today your legs feel strong, and you are breathing easily.

“Working-Class War: American Combat Soldiers and Vietnam” by Christian G. Appy
from Working-Class War: American Combat Soldiers and Vietnam
by Christian G. Appy
University of North Carolina Press, 2000

Alternatively, short-term sudden changes in intensity, distance or running surface can be responsible,11,12,13,14 but these are less frequent than the more gradual change in BOS.

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

At the end of your run, notice how you feel.

“Mindfulness For Dummies” by Shamash Alidina
from Mindfulness For Dummies
by Shamash Alidina
Wiley, 2020

Some days you may feel crummy and swap out a hard workout with an easy run, adding in the harder workout on a day when you feel better.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

You’ll feel the difference when you body runs more efficiently and thus allows you to feel as great as you are!

“Unlimited Power: The New Science Of Personal Achievement” by Tony Robbins
from Unlimited Power: The New Science Of Personal Achievement
by Tony Robbins
Free Press, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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66 comments

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  • Yeap!! I know what that feels like. I start at 6Min Km pace and look at my phone and finish with and average of 5min Km pace:P How did that happen!! hahaha so much to do, so little time.

  • Thanks for this James. I’m really trying to improve my form but have to accept that I can’t have the same form during a quick 5k that I do on a long slow 16k.

  • I think you can try running in lower drop shoes. Most shoes at 8mm to 10mm drops which I personally think it push you running at least at a high aerobic zone.
    If you run in a pair of running shoes which has drop 4mm or below, you will able to run slow naturally.
    I think your easy day should target about 8:50 pace.

  • I tried those Metarides in the store. They felt really firm to me almost hard.

    I love slow days though. I find it easier to run slowly wearing clunkers like Brooks shoes or any shoe over 10 ounces with no forward rocker.

  • In simple words…. Just don’t strain your upper body….. Try to keep you feet do most of work…. Because they are strongest parts of body…..

  • regardless of vdot equivalency or however you estimate what your slow easy pace “should” be, the fact that you can hit sub 9 rather than 9-930 on easy days, week in week out doesn’t that suggest your easy pace is probably a bit faster than you think? it’s definitely shifted significantly over the years of training.

  • Hey James. Do you know what would cause the foot to scuff or scrape the ground during the forward swing? This sometimes happens to me, especially at the beginning of the run before I’m warmed up.

  • Hi there! I love your videos we have very similar tastes in running shoes (Nike is love) and your advice on training and running is something I can relate to.

    You asked numerous times on charity runners a good friend of mine, Olesia, is raising money now for Team for Kids to run NY marathon this year more information is here: https://runwithtfk.org/Profile/PublicPage/75220?fbclid=IwAR1LUJBfPiI9T-ZpfQKXNgSu6nQPjSoNA-_-JokyaO9EFkmhzTIVMYMUW0g&AspxAutoDetectCookieSupport=1, so I would love if you could help her out and feature her on your next video. Thanks a lot and please keep making videos!

  • I am totally the same. I am a bit slower than you, so once I creep towards that 10 minute mark, I always speed up. No 10 minute miles for me, even though there are days when I feel like I need a 10 minute mile or 2.

  • Omg 3:45 is so me. EGO is such a challenge to get over. What the heck:( This how I got injured and now am dealing with PFPS and ITBS on my right leg.

  • What are you thoughts on minimalist running shoes? Do they really help increase proprioception in the gait phase or is it all hype? I find that, especially with thinner soles, less cushioning and zero-drop I rely more on the foot to absorb the impact and propel me forward with more “pop” than I would on a motion control shoe/heavily cushioned shoe. I’m not sure but I’d say that my cadence is faster, too.

  • Yes I feel your pain I’ve been zone training. I had a long 16 mile run Saturday at slower then my normal slow pace as I had a 10K on Sunday. I stuck to it and was pleased on how well my legs felt for Sunday 10K. I took 36 second per mile off my pace from last years race. It help to remind myself to stay focused every run has it purpose and pay off is on race day. It was also one of my most evenly paced races that I’ve ever done, something I struggled greatly with the last couple of years.

  • Yesterday (Sunday) was my active recovery and you’re exactly right about trying to hold back on that slower pace. I look at my watch way more on the recovery runs than any other run just so I can try to keep things in check and not stretch out and let it go. No, I am not always successful in holding back. LOL

    Love the channel. It’s good to hear the perspective of a normal (non-elite) runner.

  • I think you should do the 60 to 70 percent efforts from your heart rate reserve. Not from your max heart rate If I watch the video I think we are agreeing on this. But I think you should explain the heart rate reserve a little better.

  • I would suggest Eliud Kipchoge and other elite runners don’t swing their arms as much as they rotating their trunks. When doing that, their arms ‘appear’ to swing back and forth. There’s a big difference here, as trunk rotation provides a coiling force that helps the lower body drive the legs. Think of a pitcher winding up to throw a ball.

  • I think its something that takes some people a bit of time to get accustomed to running “slow”, but most of all it can definitely be judged well by perceived effort. Also, I among all the benefits of Strava, I think so many people do get caught up in that ego of not wanting followers to think they’re “slow” as you mentioned. Slow is relative right, your “slow” is faster than some people’s 5km pace! Often I see people kidding themselves running at or faster than their MP and calling it “Easy” which surely doesn’t make sense (though for Marathoners over 4 hours their MP probably will be fairly close to “Easy” pace for their runs. For me personally, being a runner of Half Marathons and below for the next few years at least (I’m 20 currently) I base my “Ez” days on pace and that percieved effort, which I have a good feel of nowadays. 3:53/km ( 6:14/mi) is my HMP, but my Easy days (which I usually go for at least 30 minutes duration on my shorter days) are typically 5- 5:20/km (8min/mi) or slower, and I find starting the first km or so super nice and slow is also a nice way to ease in; Kenyan style. No shame in going slow though, as the only speed that counts is what you show on race day!

  • James you mentioned lengthening your stride for good form but a lot of people say you should think about a short stride to avoid overstriding. Do you have any videos on how to have a long stride without overstriding?

  • Good channel. Help James! My right calf and sometimes right side of thigh (not ITB) give up after just 9 or 10mins of hard running. I am trying to get a sub 20min 5k. It literally stops working, super tied up and I either have to slow to a shuffling jog or stop. I don’t know if its lack of speed or lack of endurance. I do lots of calf raises/one leg squatsm, but It’s killing my motivation as I feel fit, go for a fast time and always end up in pieces.

  • Hi James, as a 60 year old who has only been running for less than 3 years I have to say that this is probably the most useful video I have seen to help with general running especially for the longer runs. If OK, I would love to know what your thoughts are on how far and often a 60 year old with arthritis in and around his left knee should be doing. I have got down to sub 21 mins (would love to brake 20!) for 5k and below 1:37 for a half and managed one marathon (London) at 4:09, but would like to get this to around 3:40 or less.

  • Yep…weekend coming up = long slow day. This video gives me a couple of solid things to focus on. Much thanks James for all the great content.

  • Hello Ben, my HR always creep up even on a slow jog…should I walk it off to keep HR in Z2? Z2 for me is walking only, anything faster HR goes up.

  • My runners knee was terrible and I found a CBD infused compression sleeve made by hemp symmetry and it works so good for my knee pain!

  • but what if my knee is so worn from years of being overweight it sounds like rattle in there when i go up stairs. how can one strengthen a busted knee? tried doing squats but I stop bc it feels like I’m just making it worse.

  • I run my “recovery runs” in heat ranging from 38C to 43C 5months of the year (this is shade temperature). Let me tell you, there is no such thing as recovery in this heat. A 16min 5k running would find 7.40min/mile pace hard effort lol

  • Perfect timing for me having just started MAF training and having to slow down considerably, was wondering how my form might be suffering. Just checked my cadence at its only 10 less on a slow MAF run compared to a 1 mile TT, so I think that’s okay

  • I have problems with tightness down the backs of my legs. I found that doing weight training exercises for the backs of my legs stopped the tightness and surprisingly the pain in my feet.

  • Helpful video, Ben! I struggle to stay in this range (always try and push too fast), but focusing on breathing and staying at a conversational pace is critical. Great tips.

  • I am feeling knee pain after 6 day of running i just left because it was converting into dangerous ����… I consume gram, dry fruits, fruits and milk in the morning then have BFast and go to college after coming from college go for running and consume Two boil eggs…. Oftenly Nutella too over bread even i consume meat twoo or three times in a week so why i am feeling pain….

  • I’m 13 years old and I have horrible knee pain whenever I move. I have a passion for running and don’t know what to do, my life is going down the drain and the doctors and chiropractors don’t understand, I also have a bowed bone in my leg and nobody knows if that’s why. I just want to run again

  • Well damn after 2 months of 1 hour on the treadmill every single day (and occasional 1 day off a week)…and now with only 2 weeks until vacation, the last thing I wanted is to lighten up. Disheartening

  • Excellent video: clear, quick, practical, and a neglected yet highly relevant topic.
    Question: would this also apply to warm-up form?

  • Great info, James. During my long run yesterday I noticed my shoulders rounding. As much as I hate slowing to a walking pace, I did so, only to take a breath and regain my posture. It worked.

  • hello, new sub here. I have a question, i recently run a 3h11 marathon, my goal is to run a sub marathon next year. I am planing to start training for that marathon 3 month before the maratohn. Do you think is enough? Currently iam training for a ultra marathon so iam doing more than 100k per week with some quality speed and tempo runs sessions and of course a lot of recovery runs:) Thank you

  • This makes no sense. I was a yoga teacher and I have done full body strength training for years I’m in the best shape I’ve been since I was 18. The only thing that kills me is running and my knees. It has nothing to do with strength or flexibility but everything to do with technique and how your running. It’s mechanics. I think an mechanical engineer would do better to explain why there is toouch pressure on the knees. This is just a theory that’s unsubstantiated.

  • Great content, could you do a video on how to take in fuel (gels/water) while running with out slowing down. This is the hardest part for me is getting the fuel in during a race. I know I would be faster if I could take in more fuel, but it slows me way down and throws me way off pace. Thanks

  • WATCH NEXT Efficient Arm Swing for Long Distance Running: https://www.youtube.com/watch?v=exkrqJQH51w&list=PLrbwxlLsQTFNGbnn2GtWpoRQlYrH2NgRJ

  • Have you ever looked back on years of running data to see how fast your slow runs have become or where you may have plateaued? Curious if you’ve charted annual progression as a daily runner.

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    1. NATURAL KNEE PAIN: ABSOLUTE REMEDY WITHIN 40 DAYS. No cheating. Only Certain Food Supplement is Needed. No treatment, medicine, operation, doctor or hospital.
    I have clearly invented the reason and absolute remedy for Knee Pain within exact 40 days very earlier. The reason for Knee Pain is the lack of necessary food minerals for the smooth function at Knee Location. The absolute remedy is assured giving a food supplement (actual required minerals) for 40 days, from 2005, without any treatment, medicine, operation, doctor or hospital. Thousands of patients including operation advised from Govt. Medical Colleges have been cured. (Other diseases absolutely cured using food supplement are Disc Pain & Neck Pain within 40 days. By food control; Piles & Peptic Ulcer within 10 days, Diabetic within 40 days). The secrecy of Food Supplement Formula / Food Control Formula will be handed over to interested large scale manufactures / parties on specific conditions. My clear contact address is here:
    P.R.GOPALAKRISHNAN,
    (Electrical Engineer and inventor
    of absolute remedy for 6 dangerous diseases)
    SREENANDANAM, OPP. SOCIETY,
    NEAR NALLUR MARKET, FEROKE.P.O.,
    CALICUT, KERALA, INDIA. PIN.673631
    Ph.+91 9895836480(Whatsapp), 7356008221.
    NATURAL KNEE PAIN: നിലവില്‍ എല്ലാ ചികിത്സാ മേഖലയിലുമുള്ള എല്ലാ ചികി ത്സകളും അസത്യമാണ്-ഒട്ടും ഭേദമാക്കാത്തതാണ്-വെറും ചികിത്സാ ബിസിനസ്സ് മാ ത്രമാണ്. ഞാന്‍ ഒരു ഇലക്ട്രിക്കല്‍ എന്‍ജിനീയര്‍ ആണ്. ലോകത്തിലുള്ള എല്ലാ ആരോഗ്യ ശാസ്ത്രജ്ഞന്‍മാരെയും ഡോക്ടര്‍മാരേയും, ഞാന്‍ വെല്ലു വിളിക്കുക യാണ്. WHO/ Gov. of India / Gov. of Kerala യെ മുട്ടുവേദനയുടെ കാരണം മുട്ടിന്‍റെ ഭാഗത്തെ ലവണക്കുറവുമാത്രമാണ്, പ്രസ്തുത ലവണമുള്ള (ഫുഡ്‌ പൌഡര്‍) 40 ദി വസം കൊടുത്താല്‍ എത്ര പഴകിയ മുട്ടു വേദനയും പരിപൂര്‍ണ്ണമായും ഭേദമാ കും എന്ന് പലതവണ അറിയിച്ചു. ഈ മാര്‍ഗ്ഗം സര്‍ക്കാര്‍ ഏറ്റെടുത്തു നടപ്പാക്കി യാല്‍ രോഗികളുടെ അസുഖം കുറഞ്ഞ ചിലവില്‍ ഭേദമാകുകയും, രോഗികളെ കൊള്ളയടിക്കുന്ന ചികിത്സാ ബിസിനസ്സ് നിര്‍ത്തുകയും ചെയ്യാം. യാതൊരു മരുന്നും ആവശ്യമില്ല. വെറും നിസ്സാരം.
    NATURAL KNEE PAIN: ABSOLUTE REMEDY WITHIN 40 DAYS. No cheating. Only Food Supplement is Needed. No treatment, medicine, operation, doctor or hospital.
    വളരെ വര്‍ഷങ്ങള്‍ക്കു മുമ്പുതന്നെ സ്വാഭാവിക മുട്ടുവേദനയുടെ കാരണവും സമ്പൂര്‍ണ്ണ പരിഹാരവും കണ്ടെത്തിയതാണ്. മുട്ടിന്‍റെ ഭാഗത്ത്‌ ചലിപ്പിക്കാന്‍ ആ വശ്യമായ ചില ലവണക്കുറവാണ് മുട്ടു വേദനയുടെ കാരണം. പ്രസ്തുത ലവണം (ഫുഡ്‌ പൌഡര്‍ ആയി) 40 ദിവസം കൊടുത്ത് എത്ര പഴകിയ സ്വാഭാവിക മുട്ടു വേദനയും 2005 മുതല്‍ പരിപൂര്‍ണ്ണമായി ഭേദമാക്കികൊണ്ടിരിക്കുകയാണ്. യാതൊ രു ചികിത്സയോ, മരുന്നോ, ഓപ്പറേഷനോ, ഡോക്ടറോ, ആശുപത്രിയോ ആവശ്യ മില്ല. ലോകത്തില്‍ ആയിരക്കണക്കിനു രോഗികള്‍ സുഖപ്പെട്ടു കഴിഞ്ഞിരിക്കുന്നു. (ഫുഡ്‌ പൌഡര്‍ കൊടുത്ത് 40 ദിവസം കൊണ്ടു മാറ്റുന്ന മറ്റ്അസുഖങ്ങള്‍; സ്വാഭാവിക നടുവേദന, സ്വാഭാവിക കഴുത്തു വേദന. വെറും ആഹാര നിയന്ത്രണം കൊണ്ടു മാറ്റുന്ന അസുഖങ്ങള്‍ പൈല്‍സ് & പെപ്ടിക് അള്‍സര്‍ 10 ദിവസം, പ്രമേഹം 40 ദിവസം) The secrecy of Food Supplement Formula / Food Control Formula will be handed over to interested large scale manufactures / parties on specific conditions. My clear contact address is here:
    P.R.GOPALAKRISHNAN,
    (Electrical Engineer and inventor
    of absolute remedy for 6 dangerous diseases)
    SREENANDANAM, OPP. SOCIETY,
    NEAR NALLUR MARKET, FEROKE.P.O.,
    CALICUT, KERALA, INDIA. PIN.673631
    Ph.+91 9895836480(Whatsapp), 7356008221.

  • Hi Ben, for the easy runs sometimes it’s hard to stay in zone 2, would you recommending walk/run or a slower shuffle when doesn’t feel natural to maintain the low HR?

  • Zones you show here in your video, are not maybe so accurate i think, cause zone 2 for example must be for 120-132 BPM and zone one for 110-120 BPM. And so on, as zone 3 (132-148) is something you avoid mostly, but not completleythis zone wont give so much effect to be honest, even for not long distance runners? I have only one day for zone 3 and 4, starting with zone 2 to warm up and this is for the long distance per week (warming up between 110-130 BPM15/20 min, main aerobic run between 130-148 BPM45min, fast ending between 148-157/1588/10 min + cooldown between 110-13010/15min)one of the easy day:). We have here guys who run marathon even with 02:10:00. And yes, mostly i have zone 2 cause theres so many other excercises and and a 1/2 speed runs + one tempo run (20-40min) per week. As they say, run slow to run fast:) and combining zones is a key to suggess i think. Is it good or bad?

  • Should have watched this two days ago. Yesterday I left for my 10 miler at 6:00am. It was 80F with relative humidity around 93%. I had a 3L hydration pack with me for obvious reasons, and that thing was heavy…

  • Finally someone talks about easy running form! Youtube is full of videos of people describing proper running form but generally only for high speed/intervals etc. This is ok, but considering most of our runs should be at easy pace, it’s kind of a “paradox”

  • James your channel is the absolute best for practical advice for running. You have helped me enormously. Keep up the fantastic work.

  • Varies for me my posture comes more naturally than other aspects. Lately been focusing on activating the glutes, became very evident that I ran from my calves/ankles etc. when I can zero in on the glutes doing the work, cadence increases and heart rate drops.

  • En el nombre del padre creador Yahvé.DIOS TE BENDIGA MI ESTIMADO PROFESOR.FELICITACIONES POR TU EXCELENTE PEDAGOGÍA SOBRE LA AERODINAMICA DE LA ZANCADA Y BRAZEO.EDGAR QUERALES.DUACA.ESTADO LARA.VENEZUELA

  • Thanks for the great information. I have a 13 mile run tomorrow morning with hills and I haven’t does this distance in a few months. Great video!

  • Hi James. Just recently changed my form and I feel like I always need to lean forward from my ankles to keep my correct upright posture, but the lean always speeds me up. Any good cues for keeping the upright form but not to lean in too much to keep the slow pace?

  • love the fact that you use that one field of heart rate that is what I do now too so I dont get stress with pace…..thanks for the video

  • I was thinking about this a few weeks ago. I’ve been running for almost 2 years now and I’ve noticed that I’m pretty much just as tired after a X mile run today as I was when I started although I am faster. But it’s not any easier unless I’m purposefully running slower (that brings it’s own challenges however)

  • My fast runs and slow runs always ends up at almost the same average pace. So what i do is put on a weighted vest for my hard days and less weights on easy days.

  • Yes, focusing on maintaining or regaining the ‘quick tiny steps’ is the key for me. It immediately gives me an energy boost, probably because high cadence by quick short steps can only be achieved with an upright body posture. This approach really made a huge difference in my first ever half marathon distance run a few weeks ago. I noticed I was beginning to slump in the last few K’s, that’s when I started to check and re-calibrate by cadence, and instantly I felt refreshed. I maintained this for the rest of the run. It’s almost magic.

  • Again, great video! I’m starting to do more lower heart rate training (running slower, keeping to around 140 bpm). However if I try to keep cadence at a decent level at around 165-70 (I’m 6 foot 2″), I feel that the extra energy exertion pushes my heart rate higher, than a lower cadence. Is a higher cadence, something that you just need to get used to over a longer period of time, so that it stops effecting your HR, at a given pace?

  • I got some plantar fasciitis a few months ago, and think it was mostly caused by everything falling apart the last couple miles of long runs during which I was adding distance each week. The good news is, I’m now watching videos like this to learn much more about form, which has ended up helping everything, not just the end of a long run.

  • I have been doing this for a few weeks. I.e. concentrating on “form stamina”. But i struggle to do it whilst going for low hr runs. I can manage slightly slow. I have a very particular problem for very slow running. After about 10-12 miles it is harder than a faster run. I had thought the “zombie run” was through lack of hr base but i trained that up and it was still happening. I have finally come to the conclusion that it is fatigued hip flexors. I.e. at lower speeds you don’t lift your heels or use your anterior,(or posterior), oblique slings. This means the hip flexors are working in a more isolated way and fatigue. Eventually it feels like you and hardly swing the leg forward. I have not solved how to avoid this and run really slow but i think picking your heels up slightly may help. I have also toyed with being more active with the arms which creates a bit more twist in the body, initiating a bit of sling invocation.

  • Thanks for the advice! At the end of my long runs I now just focus on my hips up and foward, posture and shoulders. Super easy when tired and very helpful for maintaining form. Thanks!

  • Do I have to do my recovery sessions ALWAYS at aerobic pace (zone 2)? Suppose that, within my recovery sessions, my body CAN deal with a few minutes of extra effort and STILL recuperate well for the next (hard) day; should I STILL try to do my “easy” days REALLY easy? Because… I don’t do that!

    Typically, my easy days are about 12km (7,5 miles) and the middle third of those (kms 5-8) I usually add some extra effort, which is NOT REALLY TIRING, but just a little bit in the limit or over zone 2 (I don’t use a heart monitor, but that’s my estimation). For example, in those middle 4 kms I may add a few 1km intervals at (current) marathon pace with 1 minute rest in between; or some running in VERY mild elevation; or some continuous running at a pace that’s about 15-30 seconds slower than marathon pace (instead of 60 or more seconds slower, which is my regular easy pace).

    Am I doing something wrong?

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  • I think the pace that the runners world training pace calculator suggests is perfectly reasonable, but some say its too fast. Im a 15:20 5k runner ( 4:56 per mile), and it suggests 6:26 mile pace on easy days.

  • it always help to target heart rate zone on your easy day, so that you wont go to fast. Make sure you set your garmin face to just show heart rate zone.

  • This is a great site thank you James. I experienced everything you just described yesterday. I have been working intensely on all my biomechanics, especially the engagement of my glutes (for the first time in my life). This has led to massive ITB and hamstring issues as my body tries to reorganize itself. The result a work too hard for too little payoff in running. I hate running, As a result. At 61, what was once an elite athlete has become a broken old man. I will persevere, with this excellent input.

  • I was so confused how you recorded yourself running until I’ve seen the reflection of the stick ��
    Great vid and edited. Would appreciate some criticisms on my channel. Training for my first mararhon.

  • I’m just starting to do longer runs, over 20km, and trying to slow the pace down to make sure that I don’t fade before the end. Previously, I was turning into a parkrun tourist and looking at 5km times but, with lockdown, I’ve set my sights on doing 100km (maybe) in September 2021. I tend to “jog” at a fairly constant 160spm but it does a jump at some point as I speed up and then is a fairly constant 180spm. The speed is, on the whole, down to stride length and I think that I’m a mid-foot striker at speed and jogging. I’m slightly worried that I may be slowing it too much but it obviously isn’t doing my speed any harm as my previous best 5km time was 25:19 but, as part of a recent 30min FTP test, I ran 5km in 23:57 and I wasn’t really going all-out to get a good time. As a rough guide, my shorter runs, up to about 12km, are run at about 7min/km or just under and my longer runs, over 20km, are run at just over 8min/km and will probably get slower. I’m also introducing eating, drinking and walking up hills into the longer runs which I’ve never bothered with before but is going to be essential for ultra distances. The longer runs are quite often partly off-road so the decrease in pace may not be as “bad” as it appears. The video was useful in that I know that my form is not particularly good and I do try to keep more upright and it does help. Part of the problem with long runs is that you tend to drift off which makes the running easier but your form may suffer.

  • Recently found your channel and starting to see improvements already. In particular the arm swing has been an eye opener for me and a big improvement! Thanks for sharing.

  • Great timing… since watching your many videos, I’ve been thinking of all these things while out running and they have made a world of difference to my distances and times but also to my enjoyment level. These last few days I’ve felt tired and hot and lazy after doing 2 half-marathons in 2 days, and have had some terrible “recovery” runs. So this is a GREAT reminder of those little things that REALLY make a difference, especially when we feel too tired to bother!!! Thanks so much James

  • Another great topic! I sometimes search for videos of elite distance runners doing slow easy jogs, because we tend to only analyze their peak performance form in races, or hard interval workouts.

  • Thank you! I was nervousI’m headed out today for the longest training run I’ve done in many years. I’ve raced numerous half marathons, but I always rush my training and get injured before hitting 8 miles, then pray I can maintain for the race. I always finish, just not well! I’m determined to change that, and your videos are a huge help.