5 Fueling Mistakes Runners Have to Avoid


Stop running junk miles

Video taken from the channel: Legacy Endurance Inc


Common Running Mistakes & How To Avoid Them

Video taken from the channel: Global Triathlon Network


5 Tips for how to practice your marathon fueling (and top mistakes to avoid)

Video taken from the channel: RunnersConnect


COVID-19 and Cancer Immunotherapy Research: Cancer Research Institute’s Live Stream Event

Video taken from the channel: Cancer Research Institute


6 Things To Avoid Before You Run | Common Running Mistakes

Video taken from the channel: Global Triathlon Network


How To FUEL LONG RUNS | Don’t Hit The Wall

Video taken from the channel: The Running Channel


Dr. Mark Cucuzzella ‘Run (and Eat) For Your Life’

Video taken from the channel: Low Carb Down Under

Sometimes unknowingly runners add high amounts of fat to their pre-run meals in the form of cheese or butter on bagels, nut butter-based energy bars, fat-laced pastries or coconut oil in coffee. Too much fat slows the efficiency of carbohydrate usage, meaning slower and. 5 Fueling Mistakes Runners Need to Avoid. By Joanne Kelly October 12, 2019 No Comments.

Whether you’re running to lose weight, get in shape or a little bit of both, pinning down a nutrition strategy can be tricky. Here are the most common mistakes runners make when it comes to fueling, along with suggestions to improve. “Unfortunately, runners tend toward extremes: Skimping on fuel, overdoing food or drink, or eating foods that cause digestive disaster.” Here’s how to avoid common mistakes and ensure what you eat and drink in the week before your race will help you secure the PR you hoped for. Avoid these hydration pitfalls with a few small changes in your fueling strategy. You Don’t Drink Enough Water Throughout the Week Just like cramming for a.

5 Fueling Mistakes to Avoid During Ragnar 1. Not Planning Ahead Treat a Ragnar race like any other race you train for. Similar to a marathon, test out different 2. Stocking Up the Van or Campsite with Poor Food Choices Things get tough when you can’t eat a regular meal. And, yes, 3. Not Eating.

Making mistakes in running can also be attributed to other factors such as improper fueling and hydration along with other tactical items that do have easy fixes within the context of your training. But if you commit any of the above running mistakes you are eroding the very foundation that successful running is built upon. (5) Bite the bullet and get yourself some proper fuel to train with. No, water will not be enough. You need some calories.

If you can’t afford gels then bring some real food along. I know runners who fuel with yams (not me)! (6) Pace yourself carefully during the first half. Conserve your energy. You can charge the hills during the last 10. In this video, I’m going to walk you through how to properly practice your nutrition strategy in training, outlining why it’s important and help ensure everything that on race day works smoothly.

5. Fat and fiber. Too much of either, will wreak havoc on your stomach and digestive system. Foods high in fat tend to slow digestion and metabolism, weighing you down during the race.?

Your body will tap into your existing fat stores for energy. Peanut butter and oatmeal are?examples of food to avoid on race day,??says Kropelnicki.??Don’t make running harder with these 12 running mistakes to avoid! Runners make all kinds of mistakes along the way (listen to me, I’m a runner, who has made PLENTY of mistakes) but it’s better to learn from others’ mistakes than to make them yourself. Avoid these 12 mistakes, and running will be easier already.

1.) Buying the Wrong Running Shoes Wear the wrong running shoes and all.

List of related literature:

Perhaps three of the most common mistakes made by middle-of-the pack runners are: They avoid running fast when they train.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

“The biggest mistake that beginning runners make is they think in mile increments,” says Coates.

“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

The most dangerous mistake one can make in preparing a marathon is to underestimate the complexity of the first problems on the list.

“Mathematical Circles: (Russian Experience)” by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
from Mathematical Circles: (Russian Experience)
by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
American Mathematical Soc.,

a good start is half the race [Ont NY 111] a flying start [one where the runners are already racing when they reach the starting line] The advantage of a good or early start.

“Thesaurus of Traditional English Metaphors” by P.R. Wilkinson
from Thesaurus of Traditional English Metaphors
by P.R. Wilkinson
Taylor & Francis, 2003

I learned almost all I knew about running by trial and error: making a mistake in training or racing and then correcting it.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

A common mistake for new runners is thinking that they have to run fast.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

MISTAKE #4: INTERVALS TOO SOON I’ve never figured out why an athlete who doesn’t have a race until May is out doing gut-busting intervals in December.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Two related mistakes that marathoners sometimes make in training are running intervals too fast and too frequently.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Runners, triathletes, and others of this ilk routinely put in months of training for a single opportunity to enjoy the thrill of crossing a finish line.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Experienced runners need to have a more focused approach on their training and technique in order to continue to improve efficiency.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Alexia Lewis RD

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

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  • fastest runners in the world are all keto..oh hang on no they are NOT! xD

    NOBODY taken me up on my keto marathon challenge. Why is that? Even Zach Bitter admits he smashes in the carbs and is sponsored by a sugar company for gels etc.

  • I’ve been “fat adapted” for a few years now and it just keeps getting better and better. I beat a running distance personal record today (18 miles with 2000ft of gain) running on fat. My pre-run “meal” was pecans, exogenous ketones, water, a cordyceps mushroom supplement and I loaded up on electrolytes. During the run was just water. Just like usual, there was no hunger, no bonk, no cramps or inflammation. I just cruised and enjoyed the trail. Nice video Sir.

  • Paula Newby-Fraser, 8time IM Hawaii winner and 11-time medalist, consumed upwards of 300-350 calories/hr for her tiny frame. Not sure how much of that was carbs, but I’d venture to say a majority.��. Definitely fat adaptation or fat flexibility has its place. Elite endurance athletes have known this for a long time; I used to run fasted a lot during my competitive years, but most of my diet was still carbohydrates. Most elite endurance athletes and the BEST ones are vegan and/or high carb, and I’m speaking from personal experience as well as speaking from the experience of many of my friends who are elite cyclists, runners, duathletes, and triathletes.. PS. I get that the majority of people are not elite endurance athletes.��.

  • I wish I’d have seen this lecture about 20 years ago. Poor diet, poor posture and bad running form gave me coronary artery disease, two ruptured lumbar discs and type 2 diabetes and several miserable years as a “fat” but active middle aged man.

    I found low carb, healthy fat diet advise first and lost 50 lbs and paritally reversed my diabetes. I’m trying to regain my running fitness now. I’ll never be able to eat refined carbs without blood sugar spikes, but that’s OK, they’re not necessary.

  • My worst story is that I ate sushi immediately before a run. That is 5 miles I will never forget. That said, eating before your run can really boost your tolerance for stomaching gels on race day, there are just certain things you avoid (like sushi lol)

  • Gels doesn’t work too well for me…GI distress! So I have found that making a concoction of foods that I’m use to works best.
    In a small (×2 for marathons) Ziploc baggie, one banana, tablespoon of organic peanut butter, with a spoon full of honey. It turns in a paste, a little messy, but is delicious and works great for me.

  • Too much too soon… Too right

    I ran 200km in June after a quarter of that in May and none before. I was pleased to do it but now have to wait out a calf injury for a month…

  • of course humans are designed to burn fat.. when glucose isn’t available, and while we sleep
    not all the time. glucose is a much better fuel

  • What’s your go-to fuel for long runs? Or are you going to try out something we’ve mentioned in this video? Let us know in the comments below ↓↓

  • So I’m pretty late, but: I can generally run up to about 9 miles on an empty stomach. I’d prefer to eat, but I get HORRENDOUS stomach cramps/side stitch if I do. I tried today to eat like… half a protein bar before I left for a 12 mile this morning, and I seemed to do okay on that much.

  • I’m not at the level of endurance running that you guys do, but i tend to run low carb and use ketones rather than carbs as fuel. I know this isn’t useful for explosive exercise, but have you considered this?

  • Hi I run on a empty stomach, be for breakfast. I haven’t tried to eat or drink on a run ��‍♀️ or a jog, if I do will I get a stitch?. Love the running Chanel. Thank You.❤️����‍♀️��‍♀️

  • I’ve never run longe than three miles, so take with a grain of salt, but matcha powder in a smoothie gives me some pleasant-feeling energy. Coffee makes me jittery.

  • Thanks guys, bit late to the party, oh well… This is mainly common sense though �� I would say as a casual runner, I do actually perform better running having a pint of lagar (just 1) the night before it actually improves my performance, who knew.

  • This all sounds very complicated..

    Is it possible to create a spreadsheet or something where I would put in my age and weight then mileage?

    Then get back the recommended carb/protein/ caffeine etc. At each stage?

    It’s a bit bewildering!

  • Jelly Babies. Use Sports drinks as well for my long runs but for races it’s far easier to store enough jelly babies in pockets and belt pouches for the race.

  • For my runs over 20km, I use a bottle with water mixed with oats, broken linseed and protein poeder. Taste good and gives me enough energy to keep running.

  • You do in fact become fat adapted, the problem is that you actually blunt your capacity to burn carbohydrates.. meaning you are not able to perform higher intensity exercise, a clear performance detriment. Clearly the athletes you cite are trials of 1.. any good science would tell you that this is not sound. Additionally, experience marathoners typically negative spilt or even split.. you’re not an exception.. I also found it convenient that with a vo2max test you didn’t include an RER value.

    There’s 100s of studies supporting the idea of using exogenous carbohydrates during exercise that improve performance. This is horribly researched and rushed. There’s no explanation for several topics. Please support your evidence with actual empirical evidence, not n of 1 trials.

  • Well researched. I’m on the Keto diet myself, and I switch to carbs before a run, like you say, fat doesn’t release the same energy as carbs when it’s oxidizes. Took me a long time to work this out, as the Keto advocates don’t really mention this, and my Vo2max had dropped by 8 points. I have managed to get vo2max back up a bit by carb switching before a run, so its still a work in progress for me. Currently I’m using dried fruits for long runs which doesn’t upset my stomach too much.

  • I’ve had difficulty managing long runs without toilet breaks, but I’ve settled on a brand of electrolyte powder which, when taken in water at intervals of 5km, usually keeps me going and without the dreaded runner’s trots.

    This is working out well training for an ultra next month which has aid stations with drop bags every eight miles, but I’m going to have to change to gels for a marathon later in the year, I feel.

    On the subject of the “wall”, I’ve somehow managed to avoid this so far (despite running a 20-mile-plus long run most weeks.) In terms of solid foods, I’ll take two handfuls of dates with me.

  • I broke the nothing new on race day rule this weekend. Ran a 15 (longest distance I’ve run), and I packed gummy bears for the run. I haven’t practiced doing that beforehand. Fortunately, nothing bad happened, and I got a nice boost from them. I ate them after an hour and an hour and a half (I’m a turtle, yes)

  • I’ve noticed that on my long run which is always Sunday mornings, if I’ve had sushi the night before, I have lots of energy and usually a great long run. (25-35km) My assumption is that it’s the rice that helps. I now eat a bowl of white rice for lunch and dinner the day before my marathons. Works for me.

  • That’s my issue, i cannot stop pushing:/ At a certain point i did until i almost injured myself, now i am trying the slow pace method.

  • Carbs are not the only source for glucose. Carbs are not needed for glucose. The liver can only store about 100g of glycogen. The muscles have a very small amount of glycogen. Gluconeogenesis is a very important process for glucose regulation. Of course, you didn’t mention it. Carb loading is part of runner mythology and won’t die. Massive spikes in insulin will decrease the body’s ability to oxidize adipose fat. There is a virtually unlimited supply of fat energy on even very lean folks. How can people run entire marathons in a totally fasted state without any snacks along the way? These people are metabolically healthy. They can utilize fat for both low intensity energy and glycolytic efforts via gluconeogenesis. Carbs can help. But an over reliance on carbs for glucose over a long period of time may not be the best method for everyone. Everyone is different and proscribing one dietary approach is insane.

  • The late George Sheehan once said, ” I never ran a mile I never did like. My miles have either been at an easy slow relaxing pace for the body and the last half hour of running for my mind”. Basically speaking, George Sheehan is telling us that the concept of junk miles doesn’t exist, it is a myth, and that every mile run serves a purpose for either body and soul.

  • I’m starting to incorporate Jelly Babies into my long runs as there always seems to be a plentiful supply from on course supporters. Will save me carrying my own

  • I got my ego deleted by this magnificent video. 3 weeks and half of running, I hit the 5.65 miles marker under 50 minutes. Now my right leg is kinda broken, my knees hurt, I should have been more wiser, that crazy energy I get while running, the expectation of the high, the mental fortitude. Now I know that I must be more systematic. I am going to be stretching longer and better, doing some core and leg workout to get them strong. Thanks for the video, good runs everybody!

  • The math on 8-12g per kg of bodyweight feels crazy. For 80kg male, that would be 640g of carbs = 2560 calories. That’s before this person eats and protein or fats. What was the source for that recommendation.

  • Huel shake with banana and then some toast with honey. SIS gels on run lime and orange flavour, the blackcurrant ones are my personal worst lol

  • I see this video a few times pop up and didn’t want to watch it because it’s labelled junk miles and I thought it was referring to easy low aerobic running but it’s not. It’s slot on and agree. I train mainly at 150 to 156 BPM. Aerobic threshold and lower end if tired 145 to 150 if super tired 130s is good. Been injury free for a while now. Speed training always get injured but after building a strong aerobic capacity I can handle speed workouts now. Running takes a long time hard work and commitment if you Wana get good and competitive. I managed top 3 in my last 7 races now and always improving. Highly recommend watching Dr Mark cucuzella on natural running to strengthen the feet back up and how too much cushion causes injurys! Nike and hoka lovers! Or Dr Phil maffetone

  • I have jogged yesterday my PB long distance 44km I stopped at 35 km had banana and water. Of course I do drink water during the run but the only thing I have before the run is coffee, 2 slices of bread with jam and banana topping.

  • Try having sugar cubes in your gel belt. Put 1 under your tongue every 20 mins or so and leave it melt away. It’s really cheap and works just as well as any gel. I’ve tried and tested this many time on runs up to 30 miles

  • I’m 58 years old and find before I leave the house to go to a Half Marathon run, I will have wheatabix and coffee. When I get to the event I go to a cafe for a coffee (good stimulant). I don’t drink during the run and this works for me. Everyone is different.

  • In video you said 8-12g/kg body weight, so if I have 85kg I should consume around 850 grams of carbohydrates a day? Seems like a lot, am I missing something?

  • I have a quite a large portion of porridge with sunflower and pumpkin seeds made with unsweetened soya milk and to top it soya cream an hour before warm up. Then on walk to start my run an apple. Works for me!

  • Great video! There was enough scientific info without being over my head:-) Spring Energy “gels” are my go-to during a race. Pre and post-race, I have been enjoying Picky Bars. I struggle to stay hydrated I am working on it!

  • If I’m out on an easy long run, I just keep reminding myself that it’s not about speed, it’s about time on my feet. That helps me to focus on keeping the pace easy, even if I feel I could crank it up a bit because I’m feeling good.

  • Hello, could you do a video on how to AVOID losing weight when taking up running? The world is obsessed with being thin and I can’t find a video anywhere for those of us who.. Shock horror….. Want to do excersize but aren’t motivated by losing weight (controversial, I know). I realise it’s a bit niche but you’ll be the only vid on Internet covering this so might get a niche audience. Many thanks

  • You said “develop your aerobic capacity so that when you race, you will be faster.” HAHAHAHAAAAAAAAA!! NO EASY PACE WILL EVER MAKE ANYONE FASTER. It may make your race easier to FINISH, but it will NEVER EVER make anyone faster.

  • Totally off gels and recently discovered bananas are just as good and are not as difficult as you might think to eat whilst running. Also Sports Beans for a sugary pick me up ��Would love some savoury gels though. Roast dinner flavour!!

  • Video suggestion: what are your thoughts/opinions on treadmill running?

    I live in Edmonton, Canada, where outdoor winter running is only for the hardcore running types. (You folks in the UK have it SOOOO easy!!) The cold and icy conditions are just too much for this humble runner, so I avoid it. But that means I need to spend a lot of time on the treadmill in the winter months. How does one get the most out of treadmill runs?

  • Thank you so much for the detailed information!!!! I’m running my first Marathon at the end of March this is exactly what I needed to hear to really take much of the guess work out of fueling.

  • Wow Running Channel you read my mind. I’ve been training for my first 1/2 for about a month now and I’m trying different things out. I appreciate the tips on carb loading. Mainly I’ve been trying different chews since the texture of the gels is difficult for me. If you have a brand recommendation I would very much appreciate that. You guys are the greatest.

  • great advice, thank you!, I am running 11 mile race from Kilgore to Longview TX, first time ever Saturday the 8th, getting ready for my first half marathon on March 21st in Longview TX, so I appreciate all your videos, they are great help! keep up the good work!

  • I did find carb loading the 3 days leading up to my long run really did help. Now granted carb loading was just swapping out some servings of other foods for extra starch (rice, oatmeal, potatoes, etc). During the run I found Swedish fish/Gummy bears and then halfway through the long run a Clif Bar…perfect.

  • I pretty much only run in a fasted state, including my long runs.. I don’t think I’ve ever hit that wall till now, so maybe try that?

  • I stopped watching when I saw him constantly landing on his heel in the footage. Even I know that much. This will cause you problems longterm.

  • Applesauce pouches are my go-tos for long runs—they go down easy and give an extra burst of hydration with their water content������

  • I think it depends on someone’s metabolism to be that exact. I’m an average heighted woman and usually don’t need something until mile 10-12, then 16, so on through a marathon (I think the second half I took in more (half a block/gel every 6 miles or so.). Maybe I was just being conservative. Recently, I ran a long 20 miler and only had a block at mile 16-17. I would have had it sooner, but was running with a fast group and didn’t ‘t get a chance. I was fine, but definitely better after having a block/gel. I always eat a light breakfast /snack before, but find I need a couple hours-best is 2.5-3 before I have to run.

  • OK, I got a question, I run all the time and I did get tired sometimes way to easy. My body does not process sugar. I am allowed about 40 grams a day. I really have to watch my carbs since they really affect my sugar. I do try and eat lots of clean carbs. I mainly just run eating good meals all the time. I did finally by some Run Gum. I don’t really have good sources of energy besides fat. Any Suggestions? I am not allowed any fake sugars at all. Only Stevia and Truvia. I will sometimes eat a big plate a spaghetti an hour before I go on a long run. Since it is my favorite food., it is the only time I can eat it. Running burn off the cards so they don’t affect my sugar.

  • So far here are major mistakes I noticed as I developed:
    1. Not focusing on running: I used to do 50% running, 50% weightlifting & strength training. I tried to fit it all in a single week. All that results with (unless you are on PEDs) is being shit at everything, being exhausted for your runs, etc. Once I started focusing on running only, it was minimalistic and my performance/endurance skyrocketed.
    2. Too fast pace: Running is essentially about duration & efficiency not speed. You’re just demolishing your bones & body by running too fast, and being inefficient/burning tons of energy. Fast pace are good for interval/HIT training nothing more. Trust I used to be that egotistical idiot running very fast and overtaking people for the fun of it…It doesnt help your training whatsoever.
    3. Shit nutrition and especially not eating enough meat/fish: I used to be a carb only guy (vegetables, pasta, rice, etc). But if you eat things like Salmon, Chicken, etc…Your body will just regenerate better and be more powerful. If you are conscious of animal suffering as I am, just don’t eat it daily and mind what you eat (only organic, etc). But its important to feed your body properly. You can also take supplements but personally I think they’re sub par to a real diet (but work somewhat if you can’t cook for some reason). Just make sure to get the best supplements, not some random Walmart shit. Get something thats at least semi natural.
    4. Eating too much before a run: IMHO the best running performance comes from running in near fasted state. Just hydrate before a run, and take a fast acting carb (like a gel) if you really need to. If you run even 1-2 hours after eating a big meal, your run will be sub par. This is why I run in the morning first thing, with only a coffee in my stomach.

  • Every time I listen to one of your presentations I learn so much more about living a healthier and more active lifestyle. Thank you for inspiring me, and so many others, to be the best we can possibly be!

  • I disagree with the warm ups, unless you’re doing sprinting, if you’re on a jog for 5k you should be perfectly fine. You’re already limbering you’re while jogging.

  • I’m type1 diabetic the longest run I do is around 1hr30 mins at the moment my blood sugar drops so low I’ve tried alsorts while running any suggestions?

  • Thank you for this. I’ve only just reached the point where I need to know this stuff. I’m hoping that I can put it into practice without necessarily understanding all of it.

  • I’ve done 2 Marathons now and the 1st one I did I had 2 Jelly Babies per mile and a gel every 6 miles as well as water every 30 mins or so. I’ve sickened myself of Jelly Babies now and for my 2and Marathon I changed to Shrimps and Bananas Sweets. 3 to 4 every 2 miles and I also changed to High 5 non caffeine gels. As I’m a Type 1 Diabetic I need slightly more Carbs on a long run/race. My go to Breakfast is a good old bowl of Coco Pops roughly 3-4 hours before a run. This is to ensure that any Insulin I take with this is out of my system before I start my run. Otherwise I’d Hypo. In the 30 mins after a long run/harder effort run I have a 3:1 ratio Carbs to Protein shake. I just buy the ‘For Goodness Shakes’ that you can get it Tesco. And then I go to Burger King and eat EVERYTHING on the menu ��

  • One of the early advocates of carb loading, Dr. Timothy Noakes, has complely reversed his opinion on carbs. He now feels that carb loading (except for short period efforts) is completely wrong.
    I believe your “science” is wrong. It is based on a flawed paradigm that has pushed the SAD diet (Standard American Diet) 50 years. We are in the midst of an obesity, type 2 diabetes, and heart disease epidemic because of it.

  • The shoulder thing is me all the way. I’ve gotten cramps in my traps several times because I’m basically holding a shrug the entire run.

  • One thing I’d add is that a strategy that works in the morning won’t necessarily work in the afternoon or evening. I ran my first evening Marathon (7pm start) and my body just didn’t want to digest anything during the race, even though I was taking products I’d used for a dozen Marathons previously.

  • Miles… can you guys speek in Kilometers aswell? You mention 5k runs 10k runs but then you only talk in steps per MILE. You could at least insert a caption on screen converting to Km when you talk miles, when editing the video. It’s a usefull information and for us that dont use those weird units like miles and inches and that crap would make watching your videos much more enjoyable. I talk for myself cause when you talk X miles i have to pause the video and open a converter and then continue

  • I heard on a cycling channel that it s not worth eating fruit before a race or training. So i think it s the same with running (he didn’t mean it s wrong to eat fruit, he just stressed that it s wrong before a race or training)

  • Im pretty much fat adapted however i eat some oats with cream and yogurt with banana and blueberries about 2 hours prior to a long run 30km plus
    Then magnesium water on the run
    Works well������‍♂️

  • Padded footwear lol… if you are a distance runner, or even for casual wear, DONT use padded footwear EDUCATE yourself people!!! Padding adds to impact sigh

    Edit: also you shouldnt be landing mid foot and slapping the ground, the balls of your feet are magic… cant believe the amount of people here willing to blindly follow this trash…

  • Don’t think I’ve seen a better video for information about everything really good stuff �� hats off for how long that must of taken to make and not to forget any of it!

  • Had my first half marathon last October had a family gathering the night before couldn’t resist a curry and a pint unfortunately I couldn’t get it out of me the morning before the race didn’t make it any better by having a coffee just before the run either ended up having to make a toilet stop for a #1 after 3 miles and thought i’d hold out for the number #2. My body had other ideas and after not seeing a portaloo for miles there was one at the mile 12 marker and I just had to get it out of me! Moral of the story don’t have a curry and beer the night before!

  • I done my first half marathon and took two energy gels, but I found that I did not need them. It was a two lap half and the first one I maintained a 8 minute 30 second pace per mile and the second lap I managed to get under 8 minute miles. I felt really good at the end to and felt like I could have ran many more miles. I remember thinking at the end “I really should have started closer to the front and pushed on harder on the first lap” but was a great testing experience

  • Ugghh I get shin splints the first two miles and then they go away. I am short 5 feet 2. Have run for years but lately these shin splints make it harder to run. Need better shoes because Saucony doesn’t do it for me anymore. Any suggestions?

  • This isn’t running, but…
    When I was a teen, occasionally we’d have early ice hockey games at 8am in the morning. We’d quickly stop at a mcdonald’s beforehand, and eat breakfast. We then do warmups and gear up an hour before the game. But I always felt breakfast in my stomach and when I sweated during the games, I swear I smelled like a hashbrown (and felt like one lol) We didn’t do this often, but it happened enough haha

  • I’ve been a heel striker since i was a kid. I’ve never had shin splints. shin splints come from tight calf muscles, which you’re more likely to get from running on the balls of your feet like everyone seems to do nowadays.

  • I once drank orange juice about an hour before running, as you may guess resulting was regrettable. In my defense this happened as a teenager.

  • Damn it. Well, two days ago, I swam, then ran, then played 9holes of golf while drinking 3 beers. Then that evening did an 20min threshold test on the bike trainer. Oops

  • I do 2 of those things before every morning training session, Drink a can of sugarfree mother (Fizzy and 159mg of caffeine) I can think of it ever being an issue

  • Eating Camembert sandwich before a hard sport session (was not running but swimming), horrible experience. Sorry but not the best video you’ve made (neither funny or useful)… but keep going on the channel

  • I haven’t done a tri yet but in cycling as well most of these apply, I have thrown up in one of my first races due to eating, love your guys segment on breakfast or fasting, but after that throw up I have been a faster, and that caffeine bit is no joke, here on big island Hawaii last thing you want is to be racing in the kona heat with 5k in to a race and now you got bubble guts….

  • I love fueling with Deglet Noor dates, works for me better than gels. These are full of carbs, tasty, readily available (in my place) and easy to take on board.

  • Worst thing you shouldnt do, dont ever skip your toilet visit before the run. Its not nice when you have to p** in the middle of a solid good run you are going through

  • Carb loading is very common which trains the body to become more adept AND DEPENDENT on the utilization of carbs. Fat is actually a CLEANER and more EFFICIENT source of energy. The same amount ( in grams) of FAT actually produces more energy than the same amount of CARBS.In addition after TRAINING the body through PRACTICE to utilize FAT as efficiently as carbs is far more beneficial. This process is called becoming FAT ADAPTED. When a person becomes FAT ADAPTED they don’t have to rely so much on CARBS which means they won’t be exposed as long to insulin which reduces their chances of becoming insulin resistant which is a PRECURSOR TO TYPE 2 DIABETES. THUS THE KETOGENIC APPROACH.

  • No consumption of dairy products 2hrs before a run. I have some bad memories about it. Best pre run snack Banana bread with peanut butter. Works wonders!

  • I’m a 4:08 miler / 14:20’s 5k guy and I got there by taking my easy runs easy ( 7:40 8:20 pace). I used to run 6:40’s in high school and I thought I knew it all. Enjoying the sport so much more too that 4-5 days a week are just easy aerobic miles for 75-120 minutes that I’m not suffering for anymore lol

  • Recently found out that the best way to keep a hangover at bay was to go out for a run the morning after! Not too sure that’ll last past my student days though! ��

  • http://bhatesohm0604.blogspot.in/2018/02/cycling-diary-from-muck-to-muck-off.html






    hi guys, i love your channel. I love actually the whole cycling network channels. i am a cyclist myself and write about my experiences on a blog. following are my cycling and adventure experiences. It will mean a lot to me if you take some time out and read these.

  • Thanks a lot to each of you for discussing this online and for posting this video! Very enriching regarding the topics treated. I have shared the video on LinkedIn as many other professionals on that platform can be interested as well

  • Thanks for the video! I’m 22 right now & hoping to run a 2:37 in December. If I do well I’ll try pfitinzer’s 24 wk program to run a faster race in Chicago. It’s a long-term goal of mine to run an OTQ by 2024 or 2028. The drinking 4 ounces each hour will help me because I don’t want to drink too little or too much. I’ll practice drinking and taking gels while running at marathon race pace. I usually don’t train with gels I use them on race day but I think this new strategy will help! I have found that eating a big meal at 2pm the day before and then eating light or not at all until a light breakfast 3-4 hrs before the race really helps as well. Thank you for the info sir!

  • This video is so so helpful! So well researched and informative, this is going to be a game changer for my nutrition strategy, thanks guys ��

  • 60-70% of….WHAT???????????????????? It is all about YOUR MAXIMUM SPEED. Mileage and duration of work that is beyond your race distance is just STOOOOPID. Most distance coaches suck. Like 99% of distance coaches suck. They should be called “jogging coaches.” They do not teach people how to run. They teach people how to be aerobically fit, and also teach them to be SLOWWWWWWWWWWWW.

  • Wow, this video feels like it was made for me! It breaks my heart. I love running fast every time. I’ll take your advice, but it won’t be easy.

  • Depending on how log the distance is for a run or race determines when I start my carb load. And I make sure to always recover after.

  • I started running 5 months ago. I’m now regularly running 10km and twice done a 15km run, all around 8.00/8.40mi/m. However, I’m suffering from stiffness in the right knee and a niggling pain down my inner thigh as I make contact with the floor.

    I always stretch before and afterwards.

    Could I be guilty of too much too soon?

    Any advice? Iv decided to take 2 weeks rest and plenty of stretching

  • If I actually only put 450 miles on a pair of shoes I would have to buy a new pair of shoes every 5 weeks. I would definitely go broke.

  • Honey Stinger Chews! I have a sensitive stomach so the chews are awesome to keep a steady flow of carbs little bit by little bit, so I don’t have to have a whole gel at once. ��

  • For long runs I eat Pasta and chicken 4-5hrs before run, 2 bananas and coffee 1hr before run and energy gels every 7km during the run.

  • It’s great, I watch this video, absorb everything he says and then realise I’m a climber not a runner. I don’t know if it’s applicable

  • I ran over 100 miles a week for 3 months at an easy pace of 8 to 11 minutes per mile as an experiment, not only did it hurt my feet, but my marathon time got worse from running too many easy runs and I didn’t know what it felt like to sustain a long run at a faster pace any more.

  • Wish I had listened to this video before I went back to run for the first time in years in shitty 6 years old shoes. I got a shin split

  • I’ve heard of most athletes “carb loading” before their workout. Maybe I’m doing something wrong, but I get up, first thing in the morning and go do my miles, as many as I want, all on fat. At 62, I think I’m doing okay. But I don’t understand what the carb loading is all about. The only reason I can’t keep going is my knees, and it’s only because I got heavy (which is going away).

    And one night, still on a 36-hour fast, on the keto diet, I showed up at the gym and hopped on the tread mill, next to some friends who thought I was nuts. I said, “I feel great! I can keep going!”

    The only big thing I’ve had to take into account is “saltwater loading,” which is table salt and potassium, in two tall glasses of water. Which seems to hold me for at least a couple of hours (some bottled water after that, without salts). It was thanks to one of Stephen Phinney’s lectures that I discovered the potassium problem (my BP had gotten too high, along with my heart rate). When I dropped so many carbs, I also lost my main sources of potassium.

  • My biggest mistake was the start of the race. Always wanted to take off fast to get a good spot. One thing my couch told me is if you can sprint the last 100m or so, that means you didn’t run your hardest during the race.

  • I’m not going to take advice on running from someone who only spend 1/3 of their time on running and wear the worst running shoes (because the guy who won Kona wears them) and still have bad form even though you’re making a video about running form

  • Me having brushed my shoes upto 2000k over a period 1 and half years on hard concrete pavement repeatedly and repeatedly getting throbbing shin splints be like, “if they look fine, they must work fine”

  • Well so running (correctly) is apparently rocket science and I have been probably running with inproper form. That along with the wounds on both sides of my thigh gap really make me struggle with walking and running any distance

  • I fell victim to the ” Too much too soon ” mistake. I was increasing distance and trying to get a better pace all too quickly and I started getting shin splints. Those things are the worst. Now I can’t wait to get back to running in the evenings as our lockdown rules are eased to allow evening running

  • If you’re an endurance runner or a fat-burning (Dr Phil Maffetone) enthusiast like me who has been running longer than I can remember, I’m afraid high knee lifts, landing on balls of feet is totally unnatural and not the recommended technique.

  • I use to be able to go out and run 10 miles without having to warm up at all when I was in my late teens. Now I’m older my legs take some serious warming up. They feel like lead for the first 2 miles or so ��

  • At school when I’m in a race I Always start off really slow and allow myself to be last but then near the end I speed up gradually and then at the end I just sprint

  • great advice MT you must have had a good Physical Education looking for videos for my current students to help them stay active during lockdown and you’ll be pleased to know the St A’s community will get the benefit of your experience all the best Mr P

  • Polarized training baby! Low mileage high intensity and high mileage low intensity. Keeps you healthy. Also cross train cross train and cross train.

  • “Going out too fast”
    Me: I’m literally the only highschooler who doesn’t do that… seriously. I will keep the same pace throughout the race, and I kid you not, I am normally in last at the start, but by the end, I’m at the top. I literally pass everyone.

  • Do you guys have a video on stength training for marathoners? I am reading contradicting advice on reps, weight, and sets. One article says you should lift very heavy, 3-5 reps, 5 sets and take 2-3 minutes in between sets. Another said lifting should mimic long distance running and be endurance like 12-15 reps, light weight and little rest in between with 3 sets

  • As you get more fit….your body will use fat better (more) and so…maybe less carbs to help with weight-fitness…blood sugar levels// heathy fruits-green vegs..to many carbs become fat and same with too much protien………..Good Basic Info here.

  • Good informative video. The never try anything new mantra is so true had a bad experience in the early/mid 1980’s at the Dublin marathon when they had a new Japanese isotonic drink at the water stations called Pocari Sweat (a literal translation from he Japanese I think). It tasted as bad as its name!!

  • My goto-fuel is fats:-) And I don’t feel I’m missing out.
    Too much carbs (especially sugar) in the long run is poison for the body (diabetes). I would train low carb to get fat adapted (currently doing this), and if it helps use carbs in races. But if you are not a professional athlete I would question the need to try to optimize to that degree. Remember it is in companies best interests to make you think you need as much crap as possible.

    It takes some weeks to get fat-adapted, so if you give low carb a try, stick it out a month or two and see how you feel.

  • I’ve been running my whole life and I don’t know if I do as you say like land on your mid foot etc, but I do good in running I think it just depends where your feel most relaxed when running

  • I know there is no clear answer to the following question, but I was always wondering what is the “lowest margin” so that your jogging session produces a positive effect for your body? Let me explain. I have decided to start jogging again today (in previous 2 years I was focused on high intensitivy trainings) and I barelly managed 4 kilometers in about 24 min. Obviously I will need some time to get into shape, but I have always been wopndering whether jogging 30 min every 2nd day is something which is good or you can argue that its benefits are dismal and not worth doing.

  • I ran my first marathon in Dublin. Absolutely zero training, heaviest weight I’ve ever been and a raging hangover from the Dublin night life haha. Ran it a little under 4 hours. Couldn’t walk for a week and couldn’t run for a couple months. Worst mistake of my life haha

  • we have a race here thats 7 laps of a 4 mile loop with a lot of elevation and between each lap you have to drink a “fizzy drink” or soda. man it really wants to come out the first 5 minutes after drinking

  • Thank you. These tips help because I started running on a 30 day challenge. So far I am on day 25 and have ran over 60 miles so far.

  • why are they all wearing On shoes? Are they being sponsored? I did enjoy running with my Cloudflyers, but now mostly use Hoka. LOL…

  • My trainers last until my toes touch concrete. You might have money to spend on gadgets, shoes and shit. I run because it’s the only sport i can afford.

  • I feel identified myself with this explanation. I have some discipline but I would like some advise or basic plan in my case. Really appreciate it.

  • Quoting: “They flip between aerobic and anaerobic systems (where no oxygen is present) and don’t really get much benefit on either side.” There is always oxygen present or cells would die. One is never, at any point, without sufficient oxygen. The problem is that the body cannot get rid of carbon dioxide fast enough, so there is “perceived” breathlessness, where it is actually the body trying to dispel the carbon dioxide waste product.

  • What you are saying actually makes sense. I stop running for a while and gained alot of weight. I just finished 4 miles at a comfortable pace 43 min. If I had tryed to do lets say 35 min my run wouldn’t have been as effective. I will gradually reach this pace eventually but I do understand that its a process and that it does take time

  • There’s a great video of Kilian Jornet attempting seven peaks in a day (climbing up and then skiing down). He’s talking beforehand about what he’s going to take to keep fuelled. “I don’t eat much in the mountains, but I guess I’ll take a few Snickers. Four should be enough”:)

  • You know you have problems when after running a half marathon you come home shower ear and watch your videos. I love your channel. Full of great tips, information and motivation. ���� thank you!

  • Excellent explanation…But struggling with how practical this is…My max HR is around 180 (56 years old)…So my aerobic range at 70-80% is between 124-144. Although I am in excellent shape, I have a difficult time running at that low HR range…Particularly if I am trying to maintain a cadence of around 180.

    I guess I really just need to slow down and work up the mileage to build my aerobic base…

    Thanks for the tip!

  • Hehe, done all of them except for the e-mail one:-) One occasion with cereal and 0.7 dl of milk was exceptionally discomforting:-D

  • Are we talking about “a long run” or a race? IHMO for a regular long run that you do at a lower heart rate you shouldnt need to bother that much.

  • the rule about not getting exited and doing to much running straight away was kinda funny to me since that is the exact mistake i made at the start and i injured my leg lol

  • I don’t care about pace. My main focus on easy runs is keeping the cadence high but stride length very low. I do like to include 8×15-20 seconds stride on one min cycle during my easy runs which is a good way to maintain or develop speed. You don’t want 100% of an aerobic base to be slow miles.

  • I struggled with this so much. For me I need hard and fast rules. So I pick a hr cap… say 145 (my threshold is 168) and can’t go above that. If I go above I must shuffle or walk until it goes below.

    Only way I have found for myself to reign it in.

  • https://www.google.com/amp/s/the5krunner.com/2013/12/10/forget-training-those-muscles-train-your-mitochondria/amp/


    I wasted a whole year doing easy miles, base training at low heart rate. Run fast!

  • Sage advice and so easy to understand, but so very very difficult to do in practice for the undisciplined. I include myself in the undisciplined category, though I thankfully have a running buddy who keeps me honest.

  • OK, so, a couple comments. What you say in this video easy days easy, hard days hard has been the gospel I’ve lived by over the last couple years with good results.

    However, I’ve started to look at really working building a solid aerobic base with significantly higher mileage this winter, and I started really looking in depth at Lydiard training for the first time. He advocates a long base-building program of only aerobic work…but NOT made up primarily of slow easy running. That surprised me. I expected that I would be mainly running easy and doing some strides to keep turnover up.  

    But Lydiard promoted lots of strong aerobic running at different effort levels, including a significant amount of time spent running at sub-threshold, which probably is close to marathon pace. It’s hard to know exactly what the effort level should be. Lydiard was notoriously vague about a lot of things, using gauges like 3/4, 7/8, or just “my runners run as fast as they can every day, without getting out of breath.” You can probably take that to mean everything from 5K pace to easy day pace, hah. But what is obvious is that these guys are not just jogging along, even on the easy days. So, I’ve put away the watch and concentrated on doing “strong aerobic running,” only backing down to easy pace when I feel overtired. And, honestly, I feel like, in following this program, I’m spending a fair amount of time in what I would have called previously the “junk mile” zone. Not speed workout pace, and not easy pace.

    My thought is that, when I get through this base period (the “training to train,” as Lydiard referred to it), I’ll jump into a more tradition workout/easy day cycle and revert to what you’ve outlined here.

    Any thoughts?

  • I don’t need to even watch this to be certain this guy is 100% wrong.
    Arthur Lydiard/ Bill Bowerman/ Percy Currutty/ Patrick Sang -ALL the best coaches EVER in the history of the history of sport-DISAGREE with this.
    Move on……….

  • I trained with just 3 days a week and ran my fastest marathon. Tempo run, speed work and long run. Then cross train with low weights and spinning. I use to run 70 miles a week no more of that. My body being over 50 years was getting beat up.

  • Master fitness guru tip from an old hand in multi-disciplines:

    Yes brilliant also confirms personal-psychological element in bothe running and other forms of exefcise even yoga easy does it almost to the point of effo9rtless and then psychologically we are balanced there is no dread of the next outing and no procrastination and nothing to hamper enjoyment this is I presume how the Kip Keanues of this world do it from an early age running g then incrementally building up slowly ie train with light weights Yoga stretch small and aware etc etc it is all there so then we reach this point of “fun” and enjoyment and exploration otherwise it is push push and ultimately I hate it,we see in so many pro athletes who have given up completely they have overtrained for years and in their 50-60 etc no longer want to train anymore it is just tedious, even body builders suffer from this burn out.

    You migth say in contrast to D Goggins stay soft?

  • Like a lot of people said in the comment section, I thought this video was going to refer about junk miles being easy miles. I was very curious what you were going to say lol.

  • Haven’t ran any distance since school, running for a bus feels so awkward and like trying to move through deep water. Any advice on starting again.

  • Many thanks for this! Very similar to what i have seen a world renowned mma coach, firas zahabi, state whereby he relies on flow technique, working out at 60-70% training, not going all out each and every session so as not to make the adrenal too fatigued and so achieve recovery quicker and easier

  • Good advice. I’m running to support my weight loss and fitness goals. I find that if my plan is to keep the pace at an aerobic level, but I feel good, and then push too hard, it taxes me or tweaks something and then I need to take the next day off to recover. If I stick to my plan, I can run every day, without getting hurt, and improve my conditioning gradually and consistently.

  • Long runs (15 miles plus) = porridge with full fat milk and a mug of tea 1.5 hours before. On the run a hign5 gel every 40 mins and then water with a touch of squash in the hydration bag, sipping as needed. Then a mars milk when I get home����

  • I spent an entire fall and winter training at a fast aerobic pace (i.e. just slower than marathon pace) on all my easy days and by the time spring came around my track mile and 1500m race times had slowed down by a whopping 33 seconds! And I was dying in the middle of a 5km! So I ditched that coach and went back to running my long runs easy and my easy days easier and my track work a little less volume and my tempo runs a little slower and 6 months later I had improved to where I was at the beginning.
    Yeah, those med-hard days can be fun but you can’t do them all the time. But there’s nothing better than finding yourself wanting to really rip your easy days cause you’re feeling fit and strong and frisky…I say go for it but bear in mind you need to adapt that week’s training to fit those efforts

  • What would be the ideal min:mile ratio? I do mine in avg of 9mins as my ‘slow comfortable pace’ but i feel like its so slow for me and i dont work my heart enough.

  • Science with The Running Channel brilliant ��

    Can glycogen levels be measured with a blood test?

    Been trying Mountain Fuel and Chia Charge during the winter working ok ready for race season

  • How are you able to run 5 fast miles if the only time you run that many miles is when you do it slowly? If I only run distance slowly I can’t run distance fast without getting out of breath and failing to finish the run. Once i start running slow miles i have trouble running fast miles for a distance again. What am I doing wrong? Thanks

  • i find training 1hr a day (every day) I’m forced to run super slow. I can run 6 min/mile sustained which is 10mph. However, on easy days I run 5mph!!! If I try to up it to 7 mph or something more normal, even though that is also a very easy pace, then I get injured with that running frequency. And I want to train everyday… its my routine. Ideally I’d like to put my frequency to about 3 hrs daily…. but I figure I might get injured. I certainly would like to get to 2 hrs a day at the least.