How to Run Faster: the Long Run
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- Опубліковано 21 бер 2019
- The long run is no longer a secret for marathon training, or even any long distance event such as the 5k or 10k race. For aerobic development and developing the aerobic engine, the long run is the most important component to that engine. We runners all want to run faster, and in order to build the base of endurance and stamina that we all need, we should look very closely at the art of the long run in our overall training program, especially if we are training for a marathon, such as the upcoming Boston Marathon in April. Today’s long run transpired at “The Grange”, the location of my first long run ever with the University of Colorado Buffaloes, a dream come true for me as a long distance runner. I’ll never forget that first run with the University of Colorado cross country team in Boulder, pounding out the miles with the fellas. Onward and upward, getting closer to going fast.
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36 year old Beginner runner here,6 months ago I could barely run a mile. Sunday I ran 7 miles for the first time ever. Very proud of myself,thanks for all the advice.
Lost 30 pounds along the way as well.
Kyle Coursey excellent inspiration. I’m 34 and hadn’t run more than across the street in ~18yr until a few weeks ago. Still under a mile but I think the cigarettes played a role in hampering that. Quit yesterday (wish me luck 🤞🏼) and bought some actual running shoes. Hopefully I can get some better progress soon!
@@bradleybookman8833 you can. I quit smoking 2.5 years ago and now I'm a decent runner. Focus on running very slow for now and just increasing your mileage (listen to your body).
Congrats man!
Shout out to my fellow "late to running" brothers! Keep at it!
can't knock this guy's enthusiasm
Yes, long runs do make a huge difference. Earlier in January I ran the Aramco Half Marathon and I absolutely destroyed my previous Pr almost 10 minutes. (1 hour 29minutes flat) Now my new and improved Pr is 1 hour 19 minutes and 25 seconds!
that is an amazing improvement.
Wow. That’s almost a minute per mile.
I would love to break 1:20 for the half marathon.
2! BTW... When you start running in the video, it could feel myself starting a long run, there's that magic feeling that comes with your first steps where you "connect" with your body and tell it "Ready for this? We're gonna have fun, let's go!" It's magic!
QD: yes I love long runs and aim for the 2 hour mark as well. Crossing it is usually the time you can get ready for the real workouts.
Yep, gotta love the long run! Thanks for sharing the 2 hour plus concept. I will push to do more 2 hour + runs. Love your videos! Thanks!
Great video as always Seth! You’re a very knowledgeable and talented runner and I’m very glad you share your running experience with everyone. Watching your videos has helped me become a better runner so I thank you for that! Btw I just picked up a pair of the adios 4s the other day. What an amazing shoe!
Thank you😊you inspired so many runners.keep on going and run strong.may the force be with us😊😊😊
definitely use the long run during cross country and off season for track. love a nice long run in the morning with the team.
Hi Seth. Great advice as always! I've got a marathon in November and know it'll probably take at least 4 hours. My biggest problem is leg fatigue with the hills around here. Going to try out some gels and powders and hopefully push beyond that 2 hour barrier. See you at the finish line!
Another great video as always
Epic B-Roll well done.....Great job and content was very helpful 👍🏽👣👣👣👣
Hey Seth… Stumbled across your blog recently and I’ve got to say..you really speak to me!
And you are speaking my language! I’m so encouraged… You do a really good job at communicating your thoughts and expert advise..Thank you very much and I look forward to connecting through your blogs!
I think the long runs are very important, because it helps you mentally before your race, knowing that you can run that distance. Especially if you can stay injury-free. And it definitely helps that aerobic engine like you said. It hasn't been a great year for me, but it keeps me pump seeing everybody on Strava running these distance, and watching your vlogs. Great run Seth you are flying. And I thought I seen your pace was 6:49 per mile.
Thanks for another great video! I’ve become more serious with running the last 6 months or so. I still struggle with consistent long run training but 2 weeks ago hit my pr of 8mi and just this week hit my pr 5k - 26:15.
The long run has definitely helped on my journey to improve. Thanks again for the tips and motivation !
Great insights! I'm going the opposite way you are Seth, marathon (not competitive times) up to hopefully ultra races next year. I'd love to hear any thoughts you have about heart rate training on really long runs to build an aerobic base to tackle 50k to 50 milers.
Keep up the great work!
The "dance it off" + "I'm not afraid of the cucumber" combo got me, I'm subscribing! Keep up the good (and funny!) work!
2!
QD: Every week I get a long run in. I've benefited from the long run tremendously, which started with a half marathon race last October. The first time I ran 13.1 was somewhere in the neighborhood of 3 hours, and took that down to 2:25 with the longest run being 15 miles. I'm now almost up to a 20 mile long run, and just last week reaped the rewards of those long runs by setting my half PR in relative comfort. (1:55) My average training paces have dropped dramatically as well, the long run works. Thanks Seth!
this video, the running videos, , the framing the Focusing slow mos . AMAZING man. You must have put lot of time effort in those shots. MAster Filmmaking DUDE!!
“2” Loved the intro, especially the walk around waiting for the gps connect. I’m a recent convert over to a consistent long run for mile/5K training. For me I’m maxing out at about 90 mins which puts me in the 10-12 mile range. Been running them since the beginning of the year and I have already ran 10s faster than my 5K Pr with mostly aerobic run. Only started anaerobic training last week and looking forward to getting my PR even lower by June.
Seth, you keep inspiring me 👍
So love the sequence at the beginning. Top quality.
I ran my first 7.5 mile run since I was in the marines over 10 years ago. With 4 separate miles of tempo runs sprinkled throughout. I am not fast by any means but it was such a good feeling to do it on my own! Especially being a muscle bound guy.
Can't wait for my long run day this weekend...8 miles. My coach put a 11 mile run in there next month and it scared me over 6 weeks ago when i first started a running program but now I am itching to do it.
From a muscle bound guy, who loves to squat and do the snatch and clean and jerk for over 10 years; i hated running. But now I am IN LOVE!. I want to introduce running to my momma for christmas dinner
That's great man! I was in the Marines also and I ran my PFT in under 19 minutes. A few years later I ran a little faster. But then I stopped running altogether for way too long and I'm horribly out of shape. Started running again ten days ago and although its hard I love it. I'm hoping to start adding longer miles soon from 2-3 that I do now and run a half marathon towards the end of the year. Semper Fi devil dog!
Love the long run Seth and am a big believer in it. Gives you a huge confidence boost knowing that you can continue to run past 2hrs. Great for building that aerobic base which helps you in every distance.
long run is essential. No long run, no endurance
2. Great video. I've never seen you run in that area. Animals are beautiful. God bless.
Hay man I love your running! I'm a blind runner in South Africa. You are right! So right about the long run thing. I always just ran 5km to train for my 5km parkrun and battled to run good times. Now that I'm running longer runs like 12km and more now I'm running PB's at parkrun. Its fun man. I always wanted to be in the top 10. Now I'm there. Keep up the good work. Yes now I'm training for my first 42km marathon. I ran my first training 42km in 5:00. Wow, the leggs were waisted!!! But already felt much better the 2nd day after that looooooong run. Cycling also helped out to remove some lactic acid from the legs. Love your content! Subscribing right now.
I really have to take the time to thank you Seth. I didn’t start running for a sport until a few months ago and without your sharing of knowledge I’d be totally lost and wouldn’t know where to start. This was a sport I had a huge blind spot in and I would just like to truly thank you for shinning some light! Cheers
You’re the best Hector!! Thank you so much for watching daily. Cheers and you got this!
You are the master...Bless you.
This is where I got one of my favorite tips as a Texas Summer runner. It’s so hard to carry enough water on long runs, so I have a parking lot with four different 5k loops that I like, and it’s a big confidence boost knowing I’m never that far from my resources.
Really enjoy watching your videos Seth..
Your passion for running is infectious and inspiring.
Keep up the good work!
Currently near the end of a 16 week schedule for 5k and have a timed Parkrun at the end of April so hopefully get back down to sub 20 again.
Will take on board your tips for my 8 mile long run this Sunday 👍
Thanks so much for the comment and for being here. Definitely let me know how the 5k goes.
you help so much! thank you!
Thanks for being here Louis. New vlog everyday single day at 5 am MT
Seth, perfect video, you really bring it all together. Question I've had for at least three years, and I've yet to hear a clear answer .... so here it goes. -- When running your long run in this video, you wore a vest to carry your gear, but most importantly, to hydrate a lot ( I believe you mentioned in this video that you drank almost all the water/ucan. of BOTH bottles). Now in a marathon, I don't think I have ever noticed any runners using a hydration vest. I assume they are relying on either 1) carrying a bit on their belts (think spibelt, 6 oz. per bottle, etc.) which isn't enough fluids for the long haul .... OR 2) picking some water/gatorade (which seems to be typical) combos at the hydration aid stations. Now using the hydration aid stations, slows one down AND the gatorade that's usually provided is NOT what one's gut may be accustom to, AND we aren't suppose to change ANYTHING on race day !!! So how does one run a marathon without a hydration vest, yet drink plenty (I've heard some pretty high fluids/mile requirements if your body wants to run well) of what you are accustom to (think UCan, Tailwind, etc. in the bottles) ???????? I know this is long post, hope that it is clear to understand my meaning .... Any insight(s) are appreciated .... thanks.
Started training to train for my halve marathon in June runed it October 6 in Brussels in 1h 54 min and 4sec your channel help me allot. Thx
Thx for the banter, got a longrun planned for sunday, 30 to 40k depending how ill feel, with lots of vertical thrown in as i am trying to prep for my first trail 50k race, ive been kinda slacking but im hoping big back to back LSDs will get me over the finish line. Speed doesnt matter, just survival at this point.
Another great video 👌 thx for keeping me motivated 💪 new pb on my half marathon today braking the 2 houers for the first time in 1 houer 58 min
Awesome Jes!! We’re all in this together.
This Sunday I will be running my long run (maybe 20km) for the preparation the up coming HM race ! Thanks for the tips. Cheers from Cayman
Great video 🤘🏻🙏🏻
Love the color coordination!!!...when you look good, you feel good...
Yes, I run long every week unless on a break.
Long runs are one of the runner's Holy Training Triangle : Long run, Tempo/Threshold,Speed -Amen!
🙌🏼
Yes! I do a long run every Sunday. Currently in the building phase for my marathon in November to try and qualify for Boston. First long run out the gate in my 24 week plan is 10 miles adding at least 1 mile every long run.
The quality of this vlog is 💯
Edit. You listening to Russ also makes my day
Good ears 👍🏻
I agree 100%! I have improved so much as a runner since increasing my distance (speed, strength, endurance, confidence, etc.). Long run days are actually my favorite and I look forward to it all week. I also like to push it towards the end to “let my legs know who’s in charge”! 😂 Thanks for all the great info!!!
I’m a simple man. I see Seth’s new uploaded video, I click in, I thumb up. Good job buddy, keep it going!!!
I do a long run every week and I've seen huge improvements from it in races. It is also usually a social run for me, so I look forward to it on the weekends.
I just came back to a video i saw 3 years back and i just focused seth 🇵🇷thanx
I did a slow 2.5 hour run 1 week before my debut half marathon. And I really felt energized on race day. I completed it in 2.10 as newbie. I'll be targeting sub 2 in my next HM and will be doing more 2hrs training after watching this. Thanks
Long runs at 2 hours or at least 13 miles weekly. Thanks for the info. 👍🏽👍🏽👍🏽
Loved the drone angle!
This dudes a walking endorphins high, love the channel.
The past three years, the longest race and run I have done has been a 10K. I usually run a bunch of 5k races. This year, I am training for a half marathon. My long runs are up to almost 8 miles now. Last weekend, I ran a 5k and hit a 2 minute PR!! I definitely believe the long runs and added mileage is the reason!!
Yeah, 47 year old beginner here as well! I started walking/running in August to give my something to do while daughter was at soccer practice. On Monday (7months later), I ran my first 5miles and did so under 11:00 average pace (10:55). I'm pretty stoked, although my thighs and calves are not so thrilled. lol. My left calf felt like it was going to spasm and give out on me towards the end. Thanks Seth for all you do, new subscriber, I look forward to more tips! Am goign to look to see if you have anything on breathing.
I like your sharing. Thanks
I definitely do long runs now they help my 5k time so much over the past 6 months I went from 21:30 to 19:28 last weekend. Plus speed work. Question Seth I have a 14 mile I normally don't bring water until summer but I do bring a gel should I bring a drink with me? I do own a nice vest.
Long runs are huge. Lots of physiological benefits, and they are big confidence boosters. As you start to be able to hold faster paces during big portions of long runs, your speed at shorter races improves dramatically.
Tomorrow is the last big long run before Boston...24 miles with 21 at 10 seconds slower than marathon pace. Gonna be a barn burner!
24!!!! Woot woot!
Love this
These are all great tips My! My tip for long runs: Make it a dress rehearsal. I use these runs to fine tune the gear I would wear on race day.
QD: I have always done a longer run, but training for my first marathon, I have started to run over 2 hours, and I have found it to be extremely beneficial for me as most of my training paces have all improved significantly over this training block.
Good video... thanks
Was a sprinter and just started transitioning to longer distance runs. This helped a lot
So pleased you mentioned 2 hours. I have completed two runs of a little over 2 hours this keep. Lock down is going to get me really fit.
Focusing more on long runs to decrease my two mile time for the Army. 13 min is really tough for me but after doing more long runs it is helping. Starting to work at threshold and going to do more “track” type of shorter stuff but my main goal is long slow runs. They are just fun and build resiliency if nothing else!
Had a long run yesterday(18 miles) and followed your advice, I usually
hit a wall around mile 15, but told me legs I WAS IN CHARGE! I ended up
with my best pace for a run of this length! Thanks!
YES Jorge, this is amazing news!
Seth, what's your plan for the race with regard to hydration? i assume you won't be carrying your own supply of Ucan? i was wondering as i am having the same thoughts, i drive out and put water at the same distance I know the hydration stops to be during my race.
I know all those roads! Lived in Boulder for 10 years. Great spot for a long run :) Coming back from injury right now but during marathon training I follow a typical Lydiard style training plan. I like to get in a 15, 18 and 22 mi run each week (100 mi total). Worked for me for my PR marathon!
Great content!
Great video Seth.. Yeah I'm training for a half marathon in November (if it's on) and trying out the long slow approach. Always preferred faster running as i play a bit of footy, and not always had the time. I've got decent speed even now in my 40s, but never fully embraced the LSD. Whether it's age or not but kinda looking at running from more of scientific angle nowadays. Anyways, in the midst of doing the Strava 300k achievement this month, all of those runs exactly as prescribed. Just 20k to go then I'll rest for a week (because I'm knackered :) then go for a tester. This will be interesting to find out as this is only the 3rd month back in training after being dogged with a 7 month calf problem. The previous months training were welcome back months of 50 miles each. Anyways I'm hopeful I'll see some results from the LSD.. Keep up the vidz.. Peace.
QD: I run a long run once a week unless I am sick, injured or having other kind of a break. I am using the Pfitzinger terminology and keep my long runs at least 26 kilometers long. However, in marathon training the 30+ km runs are the most important ones. So most of my long runs are 30-35 km. In fall my long runs are slow (most times at least 2.5 hours) but in winter and spring I start to pay attention to the pace. 2 out of 3 long runs I run at a moderate pace that is 10-20% slower than the marathon pace and every third week I have a long run which I call the fast long run where I have segments at the marathon pace. In marathon preparation I don't run slow long runs anymore. They are either moderate or fast. Right now I have a niggle in glutes which keeps both volume and paces down. So even the few long runs that I do are kind of easy.
My longest run is abort 8 miles at my age 59 I really have to be careful of not getting injured, I will leave the long runs to the young bucks. Run on
I am also 59 and did a 20 mile long run earlier today.
Yes, at 62 I log in 11 miles as a long run. I weigh 185 and stand 6'2". I run with Saucony Guide 13 on road and Asic Venture 7 on trails. And yes, I am also concerned with injuries but the long runs make me feel alive!...good luck!
Daniel Burton Do you do any strength training, eg. Bulgarian Split Squats, Standard squats etc....can help a lot with injury prevention if you want to build up your long run.
@@djc0108
Hi, I find running difficult so I tend to embrace Chi running principles: I stretch minimally and begin my runs very, very slowly (fast walk to slow jog to run). Read Danny Dreyer "Chi Running."
vchavez75 I’ll look into it thanks 👍👍
nice nice i feel like we never see you in short shorts. good look. wish my state had dirt roads aswel
I love the long run. I do three or more 20 mile long runs in a marathon race build up. I primarily use the Maffetone heart rate to ensure I build my aerobic base, but I like to build up to 8 marathon race miles during a long run. I like to get my body burning fat as an energy source, but I also like to get my body used to the marathon pace. By race day, I have a feel for what the marathon race pace feels like without looking at my watch.
Hey Seth great videos. I cAme across your page recently. I’m a firefighter and not really over weight but I want to get into running. I’m 5’8” 178 lbs. my cardio is not where I should be at. I looking for some input on shoes and pace or distance should I aim for.
Long runs definitely helped improve my 5 k.. trying to get under 20 minutes but currently at 21
Going to try to the longer long runs.. two hours plus
Great timing to pop up in my feed. I did my first 20 mile long run today in my Marathon training plan, with fastest splits at the end. Great to hear that's a good thing. This was mainly because I was with a group the first 15 which kept my pace in check. Then when I was on my own, I was able to speed up from long run pace to marathon pace. BTW my route couldn't be more different than yours- northern Manhattan.
This is awesome Carl! Are you running along the Hudson?
Seth James DeMoor Yes- up through Central Park, morningside, Washington Hgts, Fort Tryon, Inwood Hill parks and down Hudson River running path. Quite hilly actually.
I am a very strong believer in the long run. I compete at the high school level and each week I include a longer run I race better, but the one time I did not I felt fatigued sooner in the race. Long runs are a big help for all types of races!
Love long runs 10 - 15miles. Helps so much with my soccer endurance. Tank never runs out
What did you put on your calves before starting? Something like Biofreeze? I love long runs! The challenge and the satisfaction of finishing. Makes a short run feel real good! PS Do you eat or fuel the day before prepping for a long effort?
love it!
Like your videos, very inspiring & awesome, I added one long run over the last six months, & ran my best ever 10km, last year I was on 50km a week now doing 70km a week, I found if I’m building up my mileage I hold it at 70km a week for 4 weeks then on the 5th week cut back the mileage to about half to give the body rest & time to absorb that extra mileage, 👍
Thanks for being here and I love your approach to volume and cutting back.
QOD - I do. Every Saturday. I'm not training for a marathon, but I recently ran a HM. As I've built up my average weekly mileage since last July, my long run has gone up, too. Currently, it's typically 13-16 miles. For the majority of that time, I was more concerned about time-on-feet than pace, to build that aerobic engine. In my build-up for the HM, I did begin to sprinkle in some pace work in my long runs and that went great. Since I'm kinda between training blocks and just back to building that aerobic engine base, I'll definitely keep the long run and tend to alternate weeks for a time-on-feet run vs a little bit of a workout mixed into in a long run. Having run 13.1+ miles over all those months made the starting line at my 1st HM much less scary!
Hi Seth, just started back running, non competitive, at 63 yrs young but very aware of hitting it too hard so any tips on keeping my hr at the right level as I can’t afford a monitor at the moment; small rises in height get me breathing quite hard?Thanks for the great videos btw. Cheers
Yes, every time I stretch my long run or longest run a little further or longer in duration I notice a performance increase a week later after recovery. Key is small increases. Went from 0 to 15miles in 2 years. No injuries.
The first race of my indoor track season I ran 5:43 in the mile, then at the last meet of the season I ran 4:57. I definitely think this improvement was because I started to do a long run every Sunday. I started out just doing 60 minutes and slowly built up as the season progressed and as I got into better shape, now my long run is 80-85 minutes.
Wow!!!! HUGE improvement, congrats Lim and thanks for sharing.
Hi Seth, really enjoying these videos. Could you point me in the direction of one of these studies looking specifically at the benefits of 2hr+ runs? Clearly my google-fu is failing me. Thanks!
2.. I believe in the long run, necessary for the marathon training I’m doing
15 years old and been running for almost 5 years. I haven't quite figured out how to run my long run yet. I train for the 5k and my long run is usually around 7 miles. My pace for it is only 7:30-7:40 though. I'm trying to improve that a lot. I'll definitely think about this advice for when I go on long runs.
I do long runs about once a week but in my half marathon training I’ve found I seem to get the most benefit from my mid week tempo and fartleks in the 6-8 mile range. I’ve done long runs awhile but only started doing those longer mid week runs the past year and I’ve seen a lot of improvement mentally and physically from them. Before that I’d been stuck at the same half marathon pace for years but went from ~2:20 to ~2:06 with that change.
Good vid, Setto.
I am a lot slower, but I am up to 2 hours of running and this makes me so happy! 🙌🙌 Running a half in October.
I did a 5K with no long run training in May at Sub 28 and did one this month at Sub 26, so I think yes it’s helping!
Awesome Leah! Great job and you’re going to continue to get better. Onward and Upward
Hi Seth, I’m in Sydney and love your stuff! Long runs are very important, always try and get one in each week. I’m travelling all the way to a little race you may have heard of in a few weeks, Boston? And yes today was my last long long run. 36k as a simulation run, had water and nutrition at my car and ran in 8k loops! 2:31 or 4:13 average to hit my sub 3 goal. My question to you, do you ever do a simulation run for an event?
I do Scott use simulation runs leading up to a peak race, usually 2-3 weeks out from the peak race at 75% of the race distance. Thanks for watching from Australia 🇦🇺!
What sports cream do you use and do you think Asics are good running shoes?
I’ve been getting into longer miles in training for a half marathon. Got in 9 miles yesterday and I’m feeling it in my hip joints more than anything. Muscles feel great it’s more the joints. Ran in Hola Tracer 2 to see if they would work for the race but around mile 7 I started to feel the grind in my hips.
Any advice on what to change would be great. Supplements during run? Ways to strengthen hip joints??? Thanks this is a great community for running and I’m loving these videos! Great job!
Hi what sort of weekly mileage are you on, don’t build your mileage up to fast, & make sure when you are running your long runs make sure they are a lot slower than your tempo or fartleck runs, plus one very handy thing I found out is, if you are building up your mileage, say for example you are doing 80km per week, hold it at 80km per week for 4 weeks then on the 5th week cut back the mileage to only 30-40km just to give your body time to rest from the longer weekly mileage, & less chance of getting injury cheers
Go Kiwi thank you so much for taking the time to respond. I’m at about 45-50km/week now. I did a longer run Sat and again yesterday so I think you are right i may be ramping up too quickly. I tried to run a slower pace but it’s difficult bc I just want to run and was feeling great until about mile 7 and feeling it today. I’ll scale it back a bit and see how my hips respond. Thanks again!!!!
Why are these videos so amazing 😂
Let your friends know 🙌🏼
Seth James DeMoor I will most of my friends are runners to
I usually do my long runs on Sunday or Monday as I’m currently training for the Fargo Marathon. I’m planning on a 30km this Sunday and hope to get a few more of that distance and above before race day. I also have a 5,km, 10km and a half marathon race sprinkled in there yet before May 18.
Interesting re the hydration & single gel you used. My rule of thumb now whilst long run training for ultra, is to make sure I take in 500ml Tailwind or equivalent per hour (200 kcals) + solid food OR one gu gel or equivalent (100kcals) per hour. I've read that the human body cannot absorb & process any more than around 300kcals per hour, so this is really just to minimise carb depletion....am I wrong in this? Also, if I detect start or cramps I'll take a salt tab. I imagine the hydration & carb intake levels you are experimenting with are tuned to your marathon objective, but even so...how good/ fit/fast do we have to be before considering reducing these intakes for the marathon?
I was a 5k/10k Guy in college and my long runs were between 14 to 16 miles by my senior year (2017). I started running in 2010 in high school but then my long run was only about 7-8 miles with the exception of one 15 mile run I would attempt after the season was over. I have just gotten to a point were I run about 2:00 and 2:30 regularly. The point is, like Seth says, be patient with your buildup in long run distance. Running over 2 hours helps me a lot! Especially on the mental side. I feel like I can get through any tough race or workout because I can make it through the Long runs!
Awesome Matt, thanks for sharing about your experience! What are you training for now?
@@SethJamesDeMoor Ultimately the 2020 Houston Half marathon (Hopefully get a fast time there!) For the the Spring I am just trying to sharpen up my speed. I have a 10k next month and a 5k in May. I have 2 longer races planned for the fall but I do not know the when and where yet. I look forward to seeing how you do in Cleveland!
Been using your suggestion on 2hr plus long runs.
First half marathon on thanksgiving in 3 weeks.
Really wanna run under 1hr 25 min.
Maybe under 1:20 if I’m feeling strong.
QD: It is crazy how much a log run benefits you. I do one every 10 days and it works wonders. I think long teaches the legs to move for a long time and helps with maintaining form as well as a steady pace in races. Mostly I think the long run builds your attention-span for hard work by making you maintain solid paces for a really long time. Meaning when you get to a race or hard workout you don't need to zoon in and work harder to concentrate because you've trained yourself to do so in those long runs. At least that's how my coach thinks of it and I agree with him.
Love the bit about tightening the screws and the fact that your in charge of your body
tighten those screws, tighten those screws, tighten those screws!
"Know your route," That's really funny if you heard my stories of running and going long. Basically I get lost and keep going, or I don't want to go back up that hill. I'm sure I will find a left that will take me back home.
How do you film all the different camera angles, do you have someone with you or do you stop running to set up the camera
He can’t hear us he has air pods
😂😂didnt know u were a rap fan, yesss, smooth moves too!