Great video and I have been running for many years, I agree that we as runners have a hard time slowing down as I have been guilty of that. As I've gotten older (51) I realize the importance, however, it is impossible for me to stay at my low end of Zone 2 which is 103 heart rate. My high end is 136 which is doable but because I live on the Big Island of Hawaii the heat is always a factor. I am coming back from yet another injury and want to do this right but frustrated as it is hard for me to meet those heart rate numbers without walking. I have been and still am competitive, but as I age of course I am not as fast as I used to be. My PR marathon was a 2:57 when I was 32 and my PR Ironman was 10:02 when I was 45. I would love to be able to get a little speed back and am willing to slow down but just frustrated. Thank you!
@8:38: I can only agree and run in a fastened state too often. I used to run an hour before breakfast and got along. However, once I ate a little (egg or yogurt with some fruit) before running, I experienced noticeably shorter recovery time! Now, I am only running without having eaten before every now and then. PS: Not everyone is alike, so go and see dot yourself.
Great points... Great sharing... For me, since I do my long runs early in the morning, they are usually fasted...and I'm so used to it...it's has become the norm for me ..and although I don't use walk breaks, recalling back the one time I stopped once or twice to drink water and maybe tie my shoe lace, they do really bring down the heart rate and reduce the overall fatigue... It works
Walking breaks for exactly that reason - getting outside for a run is usually fun & invigorating. Even when running alone it is tough not to take off with physical enthusiasm. 😊
You should always state in your videos " in our opinion " because there are thousands of people who run in a fasted state and have been for years. The body is the most complex machine known to man kind, and we are still learning about its incredible abilities to adapt and change. One size, or one methodology of training does not fit all when it comes to exercise and training. Fasting and Endurance Running saved my life. Combined they are an awesome combination ( in my humble opinion).
Thanks for the 3 tips. I have been a fasted runner for the past 4 years only fueling with water and electrolytes (0 calories) and only by this method have been able to finish many 21k. Before that, any intake of calories before running just did not help. Do you have more information on running on fat?
Great Video - I am a new runner ( 50 years old) having just completed my first half marathon but I did it badly and slowly I know I can do better and the 3 points are super useful.
Congrats!! You completed it... there's nothing bad about that! 😆 But I know what you mean... you want to succeed, not survive. Me too. Simply crossing the finish line is no longer enough. And that's why we're here. Good luck!
The main goal on every first event is to have it done, to complete it. And keep going. Keep training. You'll see that you easily drop your time by 5, 10, 15, 20 or even 30 secs per km/mile. And this motivates any human being. So, when is your next challenge? Work smart, not that hard.
I've always had a love- hate relationship with running... I loved races, but hated training. Once I discovered how to slow down and vary my workouts, the training misery went away! I'll admit I almost skipped the part on fasted running. When I'm low on fuel, even on a non running day, I'm prone to migraines and exhaustion. I watched and was actually converted by your common sense approach. I thought it was an all or nothing training method, but I can handle 2 runs every 3 months! This is my second video of yours, and I've taken away valuable tips from each!
I have really been forcing myself to slow down on long runs and it seems to be working. I have just ran my fattest 10k for years having finished 5th in my age category (60+) out of 99 and 233 out 1752 runners. I do have to say that I believe my HIIT quarter milers have also helped.
What would your opinion on the run walk run method? I'm not an expert, so I run at an easy pace until my heart rate reaches say 145 then walk until it's down to under 130 then run again. My MAF rate is 135. The idea is to have my heart rate average out at the MAF rate. Is this ok?
I run at 3am most weekdays; always fasted. I do eat breakfast within about an hour. These are all relatively short sessions, including speed work at the track.
Can I ask about the fasted state runs- are these suitable for everyone, I seem to remember from an earlier CP communication that they weren't good for menopausal women?
Thanks for another fantastic video, gold! quick question - does my morning run count as a fasted run? I generally have a bigger dinner and like to get going early before I am comfortable eating anything. Usually zone 2 and longer but do not always experience the muscle breakdown mentioned. thanks
So glad you enjoyed it Graeme! The short answer is it does if you aren't eating anything before. You may find this video helpful on should you eat breakfast prior to running: ua-cam.com/video/dtkJ2QWlDx4/v-deo.html
My Samsung Gear S4 has 5 zones: low intensity, weight control, aerobic, anaerobic, maximum. I was running in "aerobic" as I thought this was the zone that builds my endurance. You mean to tell me that I need to slow down to 2? That's my regular walking pace 😮
Really interesting stuff - thank you! Over many years of running I have settled on a routine that has me do nearly all my runs fasted i.e. first thing in the morning after just coffee - it sort of works with my routine. I even do threshold and speed sessions in this way - it feels like my body has adjusted and my performance isn't compromised ... but of course I cannot know that for sure?! I do make sure to drink Genr8 VS2 carbs straight after these sessions. Would you recommend I change my routine and try threshold and speed sessions later morning after a carbs based breakfast?
My problem is, to stay in my aerobic zone, I can't actually run. My heart rate gets too fast. But I cant walk fast enough to get my heart rate up to where it should be. Im stuck between the two. What should I do? Walk or run? 9:16
So if I choose to run in a fasted state over a 15 to 20km run, should I only drink liquids throughout my run? If so, should those liquids be things like Enegades?
I hate the run walk approach. It breaks my willpower to not stop when it gets tough. Ive tried it and i just feel deconditioned and complete shorter and shorter distances before i stop. Going slow and long works better for me. Thank goodness we are not all the same 😊
Hi guys, I'm your new fan. Your vids are like epic. So useful information, reasonably explained. Like that motto: "Train Smart rather than Hard", that's why I'm just about to kick off my trainings with the coach and this exactly what I expect to help me to train right paces and smart. Keep on doing so great vids! Thanks a lot. Peter from Slovakia.
I’ve done it both ways. For me, just doing easy long runs is not optimal. I need speed work mixed into my long runs. 80% CP for every LR isn’t good enough to get better and more efficient.
I think it’s cute that they think I can run 3km in zone 2. There is absolutely no advice for people who can’t run a I’m without going into zone 4 or 5.
It is all very well saying 'fuel immediately afterwards', but how much? How do we work it out? Surely one can't just 'inhale' a plate of pasta that could feed a family of 6? Or eat half a cow. The F1 guys can tell you exactly how much fuel a car needs to finish a race. They know that too much fuel means extra unnecessary weight which will make you slower at acceleration. So how do we work out how much we need?
I do all my runs in a fasted state because I'm out there at 5 am and so there is no opportunity to run non-fasted. Well, I do eat a banana before I get out there, so maybe this is not fasted? He he. I have also run a half marathon this way: one banana and off I went. I am bloody hungry though by the time I'm done. I will be preparing for a marathon next year and I will have to look at my pre and during race fuelling.
Thank You for sharing! I had a sister who committed suicide..I wish she had had your strength. Wishing you continued strength and love on your journey
Love Shona’s explanation!
Great video and I have been running for many years, I agree that we as runners have a hard time slowing down as I have been guilty of that. As I've gotten older (51) I realize the importance, however, it is impossible for me to stay at my low end of Zone 2 which is 103 heart rate. My high end is 136 which is doable but because I live on the Big Island of Hawaii the heat is always a factor. I am coming back from yet another injury and want to do this right but frustrated as it is hard for me to meet those heart rate numbers without walking. I have been and still am competitive, but as I age of course I am not as fast as I used to be. My PR marathon was a 2:57 when I was 32 and my PR Ironman was 10:02 when I was 45. I would love to be able to get a little speed back and am willing to slow down but just frustrated. Thank you!
@8:38: I can only agree and run in a fastened state too often.
I used to run an hour before breakfast and got along.
However, once I ate a little (egg or yogurt with some fruit) before running, I experienced noticeably shorter recovery time!
Now, I am only running without having eaten before every now and then.
PS: Not everyone is alike, so go and see dot yourself.
Great points... Great sharing... For me, since I do my long runs early in the morning, they are usually fasted...and I'm so used to it...it's has become the norm for me ..and although I don't use walk breaks, recalling back the one time I stopped once or twice to drink water and maybe tie my shoe lace, they do really bring down the heart rate and reduce the overall fatigue... It works
Walking breaks for exactly that reason - getting outside for a run is usually fun & invigorating. Even when running alone it is tough not to take off with physical enthusiasm. 😊
Thanks coach itry to do this and I will do it better having received these tips
You should always state in your videos " in our opinion " because there are thousands of people who run in a fasted state and have been for years. The body is the most complex machine known to man kind, and we are still learning about its incredible abilities to adapt and change. One size, or one methodology of training does not fit all when it comes to exercise and training. Fasting and Endurance Running saved my life. Combined they are an awesome combination ( in my humble opinion).
It should be pretty obvious that it's just his opinion.
Thanks for the 3 tips. I have been a fasted runner for the past 4 years only fueling with water and electrolytes (0 calories) and only by this method have been able to finish many 21k. Before that, any intake of calories before running just did not help. Do you have more information on running on fat?
Great Video - I am a new runner ( 50 years old) having just completed my first half marathon but I did it badly and slowly I know I can do better and the 3 points are super useful.
Thank you Leonre and congratulations on your first half!
Congrats!! You completed it... there's nothing bad about that! 😆 But I know what you mean... you want to succeed, not survive. Me too. Simply crossing the finish line is no longer enough. And that's why we're here. Good luck!
The main goal on every first event is to have it done, to complete it. And keep going. Keep training. You'll see that you easily drop your time by 5, 10, 15, 20 or even 30 secs per km/mile. And this motivates any human being. So, when is your next challenge?
Work smart, not that hard.
I've always had a love- hate relationship with running... I loved races, but hated training. Once I discovered how to slow down and vary my workouts, the training misery went away! I'll admit I almost skipped the part on fasted running. When I'm low on fuel, even on a non running day, I'm prone to migraines and exhaustion. I watched and was actually converted by your common sense approach. I thought it was an all or nothing training method, but I can handle 2 runs every 3 months! This is my second video of yours, and I've taken away valuable tips from each!
I have really been forcing myself to slow down on long runs and it seems to be working. I have just ran my fattest 10k for years having finished 5th in my age category (60+) out of 99 and 233 out 1752 runners. I do have to say that I believe my HIIT quarter milers have also helped.
@@amblincork 46 minutes 52 sec.
Thank you for your advice....I will immediately put into practical applications...
What would your opinion on the run walk run method? I'm not an expert, so I run at an easy pace until my heart rate reaches say 145 then walk until it's down to under 130 then run again. My MAF rate is 135. The idea is to have my heart rate average out at the MAF rate. Is this ok?
Good tips.
My mantra is find your comfortable running pace…then slow down.
Would a power walk in a fasted state not be better?
I run at 3am most weekdays; always fasted. I do eat breakfast within about an hour. These are all relatively short sessions, including speed work at the track.
Great vlog!! Thank you
I do like your comments and agree with them. I do however start my run at 5am everyday and dont feel like eating. Atthe moment i run fasted mon-friday
Hi thanks for the info. I'm 57 been training for my first half and just can't get rid of these extra pounds.
Similar situation, woman at age 55. Also grateful for these videos, the info in which feels trustworthy.
Can I ask about the fasted state runs- are these suitable for everyone, I seem to remember from an earlier CP communication that they weren't good for menopausal women?
Thanks for another fantastic video, gold! quick question - does my morning run count as a fasted run? I generally have a bigger dinner and like to get going early before I am comfortable eating anything. Usually zone 2 and longer but do not always experience the muscle breakdown mentioned. thanks
So glad you enjoyed it Graeme! The short answer is it does if you aren't eating anything before. You may find this video helpful on should you eat breakfast prior to running: ua-cam.com/video/dtkJ2QWlDx4/v-deo.html
@@CoachParry thank you :)
Can anyone ever say mitochondria without saying "the powerhouse of the cell" 😜
Nope, it's all one word... mitochondria- the- powerhouse- of- the- cell... 🤣 😂
My Samsung Gear S4 has 5 zones: low intensity, weight control, aerobic, anaerobic, maximum. I was running in "aerobic" as I thought this was the zone that builds my endurance. You mean to tell me that I need to slow down to 2? That's my regular walking pace 😮
Really interesting stuff - thank you!
Over many years of running I have settled on a routine that has me do nearly all my runs fasted i.e. first thing in the morning after just coffee - it sort of works with my routine. I even do threshold and speed sessions in this way - it feels like my body has adjusted and my performance isn't compromised ... but of course I cannot know that for sure?! I do make sure to drink Genr8 VS2 carbs straight after these sessions.
Would you recommend I change my routine and try threshold and speed sessions later morning after a carbs based breakfast?
could we be running too slow and result not having any benefit like we are not running?
How do you know what pace to run at as a beginner?
My problem is, to stay in my aerobic zone, I can't actually run. My heart rate gets too fast. But I cant walk fast enough to get my heart rate up to where it should be. Im stuck between the two. What should I do? Walk or run? 9:16
Interesting, I don’t think I’ve ever knowingly run in a fasted state. If I don’t refuel afterwards, would these be an effective weight loss routine?
So if I choose to run in a fasted state over a 15 to 20km run, should I only drink liquids throughout my run? If so, should those liquids be things like Enegades?
long easy runs mainly use the fat substrate, we are we caring about glycogen stores in such situations?
I really feel better when not fuelling the tank before running...
I hate the run walk approach. It breaks my willpower to not stop when it gets tough. Ive tried it and i just feel deconditioned and complete shorter and shorter distances before i stop. Going slow and long works better for me. Thank goodness we are not all the same 😊
Oops, I run in a fasted state every day! I'm going to try porridge a couple of hours before my next half marathon.
Hi guys, I'm your new fan. Your vids are like epic. So useful information, reasonably explained. Like that motto: "Train Smart rather than Hard", that's why I'm just about to kick off my trainings with the coach and this exactly what I expect to help me to train right paces and smart. Keep on doing so great vids! Thanks a lot. Peter from Slovakia.
Hi Peter! Thank you so much for your kind words. We’re so glad you’re enjoying the videos. We’re looking forward to having you on our training app 💪🏼
I’ve done it both ways. For me, just doing easy long runs is not optimal. I need speed work mixed into my long runs. 80% CP for every LR isn’t good enough to get better and more efficient.
I think it’s cute that they think I can run 3km in zone 2. There is absolutely no advice for people who can’t run a I’m without going into zone 4 or 5.
Running at a slower pace causes my back to ache 😞
By threshold you mean exactly what? LT1? VT1?.
It is all very well saying 'fuel immediately afterwards', but how much? How do we work it out? Surely one can't just 'inhale' a plate of pasta that could feed a family of 6? Or eat half a cow. The F1 guys can tell you exactly how much fuel a car needs to finish a race. They know that too much fuel means extra unnecessary weight which will make you slower at acceleration. So how do we work out how much we need?
@4:06
I can run as far as the cops will force me to run. Then my escape.
See what you did there … standing in a shut down Kebap shop
I do all my runs in a fasted state because I'm out there at 5 am and so there is no opportunity to run non-fasted. Well, I do eat a banana before I get out there, so maybe this is not fasted? He he. I have also run a half marathon this way: one banana and off I went. I am bloody hungry though by the time I'm done. I will be preparing for a marathon next year and I will have to look at my pre and during race fuelling.
Walk breaks!? What the hell????