How a STEADY run might help you RACE faster | The secret
Summary
TLDRIn this video, the host emphasizes the importance of steady running in a training regimen, explaining its benefits for building fitness and improving race performance. They discuss how to execute a steady run, the correct intensity, and the gradual progression to avoid injury. The host also shares insights from elite athletes and provides tips on recovery, hydration, and nutrition to support steady running.
Takeaways
- đ Steady running is an intensity, not a speed; it's a pace between slow jogging and marathon tempo.
- đââïž Activation exercises are crucial before a steady run to prevent injury and prepare the body.
- đ Gradually build up steady running in your training to avoid overtraining or injury.
- đ Steady running helps build mental concentration and fitness, making your running more effective.
- đ It's important to find the right intensity for steady running that suits your fitness level.
- đœ Post-run nutrition and hydration are vital for recovery after steady running sessions.
- đ Steady running can improve your biomechanics, bringing them closer to race pace.
- đ Many successful runners incorporate steady running into their training routines.
- đ A steady run should be a balanced part of a training cycle, not a daily occurrence.
- đȘ The mental toughness gained from steady running can be beneficial for race day performance.
Q & A
What is the main focus of the video?
-The main focus of the video is on steady running, its importance, how to execute it, and how to incorporate it into a training routine.
Why is steady running considered beneficial for runners?
-Steady running is beneficial because it builds mental concentration, improves biomechanics, enhances fitness with higher heart and work rates, and helps in developing better aerobic development.
What is the difference between steady running and easy running?
-Steady running is an intensity level between slow jogging and marathon tempo running, whereas easy running is a slow jog without much intensity.
How does the presenter prepare for a steady run?
-The presenter prepares for a steady run by doing some activation exercises to warm up the body, followed by a 2K easy run to build up to the steady run.
What is the recommended way to start steady running in a training routine?
-The recommended way to start steady running is to gradually build it into the routine over time, starting with small portions and increasing the volume slowly to avoid injury.
Why is it important to not rush into steady running?
-Rushing into steady running can lead to over-tiring or injury. It's important to build up the volume gradually and ensure proper recovery, hydration, and nutrition.
What is the role of mental concentration during a steady run?
-Mental concentration during a steady run helps in pushing harder for longer, building psychological improvement, and teaching oneself to be mentally composed even when tired.
How does steady running affect biomechanics?
-Steady running helps in teaching better biomechanics that are closer to race pace, as opposed to slow jogging which can teach bad biomechanics.
What is the presenter's opinion on the relationship between easy and steady running days?
-The presenter believes that while easy days are important for recovery, steady running days are necessary to push the body and build fitness, making the days count.
What advice does the presenter give regarding the frequency of steady running in a training cycle?
-The presenter suggests including one or two steady running days in a 10 to 12-day cycle, ensuring not to overdo it and to maintain a balance between intensity and recovery.
How does the presenter emphasize the importance of recovery after a steady run?
-The presenter emphasizes the importance of recovery by mentioning the need for hydration, nutrition, and self-massage to prevent injury and aid in the recovery process.
Outlines
đââïž Introduction to Steady Running
The speaker begins by setting the scene for a video on steady running, acknowledging that it's a challenging day for running. They explain the importance of steady running and how it differs from easy running days. The video will cover why steady running is beneficial and how to incorporate it into a training routine. The speaker also discusses a conversation with a physiologist about the importance of steady running and the need for daily effort in training. They emphasize the need for a mental approach to running, suggesting that one should aim to run faster on steady days to build fitness and avoid injury.
đŽââïž Steady Running: Building and Executing
This paragraph delves into the practical aspects of steady running. The speaker outlines a typical steady running session, starting with activation exercises to prepare the body. They describe a session structure that includes an easy warm-up, a steady run, and a cool-down. The speaker stresses the importance of steady running as an intensity, not a specific speed, and advises on how to gradually incorporate it into one's training. They also discuss the caution needed to avoid injury and the importance of recovery, nutrition, and hydration.
đȘ Benefits of Steady Running
The speaker outlines the benefits of steady running, including improved mental concentration, better biomechanics, and increased overall fitness. They explain how steady running can help runners develop a stronger mental approach to their training and how it prepares the body for race day by teaching better running form. Additionally, they discuss how steady running can enhance aerobic development, making the most of weekly running volume.
đ Conclusion and Final Thoughts
In the final paragraph, the speaker summarizes the importance of steady running and provides advice on how to balance training intensity. They emphasize the need for recovery and the importance of steady running in the training regimens of successful athletes. The speaker also encourages viewers to improve the quality of their training and to be mindful of their limits. They end with a personal touch, urging viewers to be kind to themselves and to take pride in their running achievements.
Mindmap
Keywords
đĄSteady Running
đĄActivation
đĄIntensity
đĄRecovery
đĄBiomechanics
đĄMental Concentration
đĄHydration and Nutrition
đĄEasy Days
đĄTraining Zones
đĄAerobic Development
đĄInjury Prevention
Highlights
Introduction to steady running and its benefits
Importance of activation exercises before steady running
Steady running is about intensity, not speed
How to execute a steady run and its role in training
The mental and physical preparation required for steady running
Building up to steady running gradually to avoid injury
Incorporating steady running into a training schedule
The caution needed while performing steady running
Importance of nutrition and hydration during steady running
Mental benefits of steady running and building concentration
Biomechanics and how steady running improves running form
Fitness gains from steady running and its impact on aerobic development
The balance between steady running and recovery
How steady running can improve race performance
The psychological aspect of steady running and self-motivation
Advice on not overdoing steady running to prevent injury
The importance of consistency in steady running
How elite athletes incorporate steady running into their training
Final thoughts on steady running and its impact on overall running performance
Transcripts
okay guys welcome to the channel today's
video is all about steady running I wish
today was an easy day but it's not I
have to run a little bit steadier which
is a little bit harder but that's what
builds brilliant results
I'm gonna have to get some sunglasses on
but while I talk about today's session
you can watch me do some activation
stuff which is what gets the body ready
prior to doing the steady run so that
you're not starting at a I'm not ready
to go I'm not warmed up my body's not
ready for this let's not get injured
during a steady day so I'm gonna go
through some activation stuff you can
watch that but I'll also talk about the
steady run and that'll be the
introduction to today's video but let me
get some sunglasses
all right that's better these are like
my drive and sunglasses I hate wearing
sunglasses but I don't want to sit and
look at the camera squinting so today's
a steady run I'm gonna talk you through
why you would do a steady run how
they're helpful how to execute a steady
run and then why and how why you could
start building it in your training and
how you could start building it into
your train and that seems a good way to
sort of breach the topic of steady run
and it can be seen as a you should do
your hard days hard and run your easy
days easy so it's not a
it's not a controversial topic but it's
one of those topics that not everybody
agrees that steady running is useful I
did a video not long ago on steady
running that was a steady run in Hawaii
the physiologist that helped work on the
Nike sub 2 The Brick and two documentary
and the project itself he messaged me on
Twitter we had been exchanging messages
and he said it's key
I love that not everyone's going to
agree with it Paula Radcliffe once told
one of my good friends Andrew Butchart
that you need to make the days count you
need to almost sweat on a daily basis
and that's a hypothetical this morning I
wake up
I wanted to do a YouTube video on
recovery days and easy days I wish I
could just go run easy I then remembered
that because I trained Thursday which is
two days ago hard better Tempo Friday
was an easy day very slow very easy
super important but now today is back to
steady day it's a
there has to be some layer of intent you
have to wake up and say
I don't need an easy day today so I'm
gonna push a little bit you don't turn
it in the tempo you don't turn it into a
hard day but it must count it's a day
that you need to put an emphasis on I'm
gonna run a bit faster today there's a
mental benefit there's a mental
concentration that comes with it it can
be tiring at first
but it can be key to moving your
physiology forward we're going to start
with some activation work before we go
on the steady run because we want to
give our muscles a chance to get a
little bit warmed up how it's going to
work is a little bit of activation
routine and then I do about 2k easy to
steady so I don't jump straight into
steady I build over that first 2K to
steady and then I'll do about 10K steady
and then maybe like 1K easy at the end
to kind of shut things down
okay
that's some activation stuff done
now I do a little bit of stretching on
perhaps areas of my body that felt a bit
tight I'm dying for a pee so I'm gonna
go go for a pee stretch a few bits put
on my running shoes do that 2K easy and
then get stuck into the steady
keep watching and I'll talk you through
it while I do this steady
why you might want to include it in your
training
what it might be useful for how it can
help and how to do it
in a way that benefits your run and you
don't get injured but this is like
tearing me out this position so I gotta
go pee
something that's very important is that
steady running is an intensity and not a
speed you might learn that over time it
becomes a speed I.E it becomes
consistent and you realize that the
intensity that you get the benefits of
steady running is around Abode a certain
piece but for now you have to remember
that steady running is an intensity it
is not a speed don't go out on a windy
day or on a tough course a hilly place
for example and try to run at a certain
speed
try to figure out their effort level
like I said it's between slow running
that easy Jog and Marathon type Tempo
it's an intensity in between those two
training zones don't confuse steady
running with a speed but as you get more
experience with it you might learn that
one speed in particular becomes your
kind of steady running range
you have to build into your steady
running gradually don't get injured
trying to add steady running into your
training that means that build it up
over time and make sure you progress the
volume of your steady days at a slow
enough rate that you don't get over
tired or you don't get injured how that
might look on paper is for example if
Wednesday and Thursday are easy days for
you you might find you do your easy day
Wednesday then on your Thursday easy day
you add in perhaps something small like
their five mile run you make one or two
mile of that run steadier that's all
then in a week's time if you're still
healthy etc etc nothing's wrong make
sure then to add a little bit more but
always have that week where you test the
theory did it work did I stay healthy
did I not get over tired cetera always
test before you add something new to
your training okay so how you might want
to go about adding this steady training
into your running program is by doing
one of your specific days which could be
intervals Hills Marathon Tempo Etc Let's
Pretend that's on the Monday you could
follow that up with a easy recovery day
where maybe you cross train or you just
jog easy and make sure that the body's
recovering then the next day that can be
your steady day so you've done your
harder day you've took your easy
recovery then you can do steady that's
how my program works and I usually
include one or two steady days into a 10
to 12 Day cycle I make sure that I'm
laying that foundation for which I can
build my specific Fitness on top of
okay I think it's really important to
address the fact that this is not super
safe training and so with everything
there's a layer of caution the layer of
caution is why I've told you to figure
out your intensity why I've told you to
do the pre-steady activation stuff why
I'm also going to tell you to focus on
your nutrition your hydration all the
important stuff because running that
little bit harder is exactly what it
says it's a bit harder what we're not
looking to do as Runners is get injured
and so don't blame steady run in for why
you got injured if you didn't pay
attention to adding little bits of
volume of steady to your week over time
or if you didn't do the pre-steady
activation or if you don't do anything
for your recovery hydration nutrition
foam roll and self massage
Etc these are all very important so be
careful with steady that's the layer of
caution it is harder and it does break
the body down so be sensible and don't
go crazy with your first couple of
steady runs
number one
oh it's not easy
so
running
if you hadn't already
figured it out yet it's not easy
at all and so
steady runs require
a bit more mental concentration you
don't get to just
jog along
and so obviously
that builds a layer of Fitness which is
great
but it also builds this
psychological
almost like
Improvement that you're
able to
push harder for longer because on these
steady days
you got the brilliant
used to being focused used to being
switched on and used to working
that's reason number one okay reason
number two is biomechanics
from uh running
technique perspective
your biomechanics are much
closer to
race pace
when you're running a little bit
steadier if you
just jog
you run really slow
I'm running up a hill it teaches the
body
bad
biomechanics which are a million miles
away
from your biomechanics on race day
and so
teaching the body
better biomechanics
means they come race day you're
much closer to that race day stride race
day kids and you're not teaching the
body always to be good at your organ the
number three is very simple
Fitness
with a
higher heart rate and a higher work rate
you're building a little bit more
Fitness and aerobic development on a day
of the week
that otherwise might not have counted
you're making
more of your running volume per week
[Â __Â ]
which means
if you watch my video on Zone training
you're working that
entire curve
the only
problem with
either run an easy or hard as you don't
work the entire Fitness curve
steady day allows you to work
another area of that Fitness curve which
leads the improved Fitness in that area
wish for a law is better growth better
Fitness in the areas above it and below
it okay
ah
I'm sweaty I'm tired
51 minutes 13 and a half K like I said
it's it's harder it's not easy
I woke up this morning and I would love
to just go jog I promise you
I don't love steady running
but I love that it makes me better
the final piece of advice is the
everybody's doing it but nobody's doing
it which contradicts itself but
everybody that I know
that is winning medals and is very good
dick Whiteman 1500 meter world champion
does steady running Eloise go look at
his train and type it in Eloise train
and Berlin Marathon build up look at the
Monday run it's fast and it's not a
session day
the runs that I did and font remote
before I ran 209 for the marathon before
I ran 61 away for the half every day
counted
strike a balance between
don't get injured don't get over tired
know your limits add some steady running
in as the year goes on as you get
further into your running career you can
add more steady running this is not a
overnight fix look to improve the
quality of your training not always
quantity
if you just run slow you get good at
running slow it's kind of simple that's
a simple science this run slower to get
faster kind of pisses me off I
any Camp I've been on with very good
athletes that go on to race really fast
they don't run slow
do you need to run slow somedays yes oh
my God yes to recover there is days that
recovery is really important
can you still actively recover when
you're doing steady running yes don't
turn it into a Tempo don't turn it into
threshold Marathon that kind of effort
keep it at steady appears between slow
Jog and maybe marathony type Temple keep
it in that middle ground and you're
actively recovering while running a bit
faster
I love the mental concentration I love
the mental decision that I'm gonna push
a bit and not just take it really easy
I think it makes you stronger I also
believe that during the steady run as
you start to get tired you teach
yourself the mentally compose yourself
on the Run
sure this is a bit hard sure I'm not
loving this but take a deep breath calm
things down it's all good you teach
yourself that on the Run
that's all I've got for you and steady
running I hope you enjoyed that if you
liked it comment below like share do all
those lovely things if you want more
tips on training recovery nutrition
that's a very important thing post
steady run and very important to get
hydrated very important to get your
nutrition right away let the body start
recovering instantly but get that
hydration going to more tips on
hydration nutrition psychology running
room.com my masterclass or Marathon
plans 10K plans Etc you can go check
that out if there's lots of free stuff
that activation routine you watched this
morning there's a fool and more thorough
guide on the website cm is warming up
for harder sessions Etc go check it out
can't recommend it enoughjogram.com hope
you enjoyed today's video take care
happy running be kind to yourself
running's really difficult please take a
moment to just be kind to yourself do
what I do sorry do what I did once that
I wish I do a lot more go look yourself
in the mirror tell yourself you're proud
of yourself it is so difficult quite
emotional but really really worth dude
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