This will be the ultimate runner’s pick up line! 😂 (In Bobby Brown voice) “So baby, maybe later we can go to my place and you can show me your heart rate monitor.”
I love it the murky waters of triathlon, I jumped in 3 years ago and it’s amazing how much difference shaving your legs make on the bike, or in the water in a non wetsuit swim. S&C is also key along with structure I know I couldn’t balance the work load and stay healthy
You've convinced me to get a HR strap! I've taken the advice you generously shared over the past year and you've turned this 61 year-older gal into a better runner! I dreamed all year of running a Sub-30:00" 5K. At the start of the year, I ran three races at 32:30". For months I trained consistently with watching my HR, gradually gaining distance, and finding joy in my runs. I finally ended the year with a 29:27", my proudest achievement! The coffee & Alphaflys helped, too!😉
The cheapest thing I did to run faster was increase my cadence, and it costs absolutely nothing! Actual scientific research was done showing that when amateur runners run at a slightly faster cadence than their self-selected cadence, they run more efficiently, which means more speed for the same effort. Through training I’ve increased my cadence from around 155spm to about 165spm and I’m a better (faster) runner for it.
Best investment I made is my heart rate monitor. I got a refurbished POLAR and am pleased with it. I am currently doing HR training and have already noticed some increased seconds in my time.
caffeines also great at inducing a food baby pre run, lighter on feet and saves time not having to drop some nature nuggets.. thank you for sharing and putting together so much awesome content! keep up the great work 🙏
I guess to each their own with shaving legs, but I will never shave my legs while I'm alive. As with strength and conditioning, it's a must for me. I just recently added plyometrics, and although I haven't seen any effects yet, I expect it will get me past my previous plateau.
The hard thing about a heart rate monitor is that it I have never been 100% certain about what my max heart rate is, which is necessary to accurately define zones. I always wonder if I am pushing too hard or not hard enough, particularly as I am getting close to 60 and still seeing speed gains (I am trying to break 3:00 for the marathon before I hit 60).
There are max heart rate tests you can do at home, so you at least have an idea, plus you'll find it changes as you get older and get in better/worse shape. For me it's kind of a moving target and it's usually about 20 beats higher than the "220 - your age" formula. You should probably try to guesstimate it every so often, and of course if you're getting more serious you can always go and get a professional VO2Max test done.
You can also base all your zones based on your lactate threshold heartrate. Look up 80/20 Matt Fitzgerald. You don't need your truemax... for example ive tested my lthr at 181bpm. So Zone 1 & 2 run at 130-163bpm. My actual max is 193-199 depending on the food & weather & how fresh I am. Cheers
Was expecting to see "healthy food" somewhere. You can absolutely ruin or enhance your health a.k.a. training consistency a.k.a. speed with the food you take in every day... good food has its price, so yeah, it's a special investment, but definetly worth it!
The "subscribe if you find something useful" is the most original and fair thing I've heard on YT. Great idea and it worked for me! Great channel, great content.
@@ThisMessyHappy I'm experimenting with certain types. I found army cadence drills could be a fun way to help someone getting into a rythm, and they are often used to help with breathing when chanted (though people would look at me if I would shout running alone 😅). What I'm also about to try for challenging runs or races is a few, highly motivating songs, just to push through those periods when I question why have I even started running 😅, but only play one or two for those few minutes.
Shaving legs gets you approx. 10min on an Ironman so for a pro athlete that's a no-brainer. As a runner only it does achieve close do nothing though, way to expensive and time intense.
I'm glad some men understand how expensive and time consuming shaving legs is... as a brunette who can't bring herself to go "natural", I feel most men don't appreciate what a pain it is. 😆
Shaving- ya, if pro athletes all do something it MUST be for a good reason... Just like those magic bracelets lol. Athletes just like regular people are prone to all kinds of ridiculous superstitions. If there's any effect, it's placebo.
#5 Gels, beware, understand how the body works, if you eat anything, your energy will increase because your blood glucose will spike but what happens at the top of that spike is your body will release insulin to control that spike, when this happens your blood glucose level will plummet before it rises to a plateau which can take as long as 3 hours and during that time you will be losing strength, everything becomes harder so stay off gels and most definitely lay off sugary stuff at least 8 to 10 hours before a run, Caffeine works differently, it doesn't trigger your bodily insulin. Your pre run meal should be 3 hours before a run and your sugar free coffee 10 minutes before start of warm up. I'm not saying don't take sugar, that's impossible because your body will convert carbs into sugar, I'm saying stop processed sugar as best you can.
i think pro runners shave their legs because they also tape their legs a lot and taping hurts a lot when there is too much hair everywhere. :D Also they regularly go to health professionals and this is also easier when there's not a rainforrest growing on your legs. Not shure about other watchs, but the apple watch monitors your heart (also the resting heart rate) the whole time and due to this you easily could check "how you are", too. So even if the app you promoted only costs 10$, you still could have the same effect for free. (actually you'r getting even more, because you'll see trends and stuff) I've been ill lately and my resting heart rate went up 15bpm, now it's down again and due to this i know i can workout again. Also when it came down (took a few days) i started with regenerative stuff (easy stretching, easy gymnastics). This app is actually like using a navigation system istead of "learning the route", in the end one wont be able to know his/her body, the app always did the job.
Hey Ben...you show the HRV4Training app. Reading about it on their website, do you use an iPhone (with its fingerprint detector) to read HRV with the app or do you use a chest belt? I would think the later would be a pain to put on for a morning reading of HRV. Thoughts?
Have to disagree with caffeine. Cut it out all together, after a few weeks you don't need that caffeine hit everyday just to feel normal. Got a big event coming up fine have a coffee if you want and then you will feel the boost. The benefits of not having caffeine are amazing, look into it
How often can I take caffeine a week without building up tolerance to it? I'm worried that taking caffeine once a day will make me lose it's performance enhancing effect.
I find sticking to the following basic pyramid of training importance - Frequency/Consistency (first and most), Volume, and (last and least) Intensity - gives the best results.
Idk about the rest of people but my Garmin registers HRV for anything short of sitting very still and quietly doing nothing and definitely not having my dog in the room, as "stressed".
My husband's coworker recommends running without socks and in lightweight cross country shoes to speed you up. Not gone that far but he has set records in a few races so 🤷
During my marathon & my ultra I took caffeinated BCAAs mid race. There was a noticeable improvement in my pace for a few miles after. And no tank after!
HR chest monitor helped me understand my effort more, it's been invaluable. I drink way too much caffiene to know the difference. Vaporflys are mad, and I save for intervals and races only. HR variability I need to do further research. Thank you for the gateway into that! Strength training = further research on form needed etc. Shaving your legs, I'll agree with you on that. But the moment someone points out to me the fact my legs are smooth and my arms are like a jungle, well that will just about finish me
Can you compre the HRV app and training readiness with your Garmin 955? Do you use both? Great content as always. Looking forward to up coming content this year, best of luck to you both 😊🏃💪
I don’t understand the question? As in literally how long between run and shower? It depends really. I’d say minimum 10 mins (takes that long to stretch)
Your videos are what motivated me to start running again and in a serious and organized way. Thanks for all this motivation and valuable information. Greetings from Panama!!!
Another great vid! I gotta reduce my daily caffeine to get greater bang for runs. I used to allow caffeine only once per week; It was shocking how much that enhanced its effects.
Yes I'm the same. Have caffeine everyday even in just a cup of tea and you don't feel it's effect, you take more and it's detrimental. Save it for when you need a boost and even then use it sparingly
I always thought people shaved their legs not to go faster but for quicker healing. If you fell and you skinned your leg the hair wouldn't get stuck in the scab...
"I'm not showing you my heart monitor Ben will show you his" that cracked me up 😄
Flasher!! 😂
This will be the ultimate runner’s pick up line! 😂 (In Bobby Brown voice) “So baby, maybe later we can go to my place and you can show me your heart rate monitor.”
I love it the murky waters of triathlon, I jumped in 3 years ago and it’s amazing how much difference shaving your legs make on the bike, or in the water in a non wetsuit swim. S&C is also key along with structure I know I couldn’t balance the work load and stay healthy
You've convinced me to get a HR strap! I've taken the advice you generously shared over the past year and you've turned this 61 year-older gal into a better runner! I dreamed all year of running a Sub-30:00" 5K. At the start of the year, I ran three races at 32:30". For months I trained consistently with watching my HR, gradually gaining distance, and finding joy in my runs. I finally ended the year with a 29:27", my proudest achievement! The coffee & Alphaflys helped, too!😉
Love this
That's great!!! Saucony Endorphin Speed really helped me get faster.
Great tips. I'd give an honourable mention to my favourite.... sleep!
I would have put that in but it’s free so it didn’t count 😂
I use my 3yr old for my weight training, dynamic load and she'll get heavier over time increasing my training.
The cheapest thing I did to run faster was increase my cadence, and it costs absolutely nothing!
Actual scientific research was done showing that when amateur runners run at a slightly faster cadence than their self-selected cadence, they run more efficiently, which means more speed for the same effort.
Through training I’ve increased my cadence from around 155spm to about 165spm and I’m a better (faster) runner for it.
Best investment I made is my heart rate monitor. I got a refurbished POLAR and am pleased with it. I am currently doing HR training and have already noticed some increased seconds in my time.
caffeines also great at inducing a food baby pre run, lighter on feet and saves time not having to drop some nature nuggets.. thank you for sharing and putting together so much awesome content! keep up the great work 🙏
I guess to each their own with shaving legs, but I will never shave my legs while I'm alive.
As with strength and conditioning, it's a must for me. I just recently added plyometrics, and although I haven't seen any effects yet, I expect it will get me past my previous plateau.
always love that your videos are applicable to nearly every level of runner but isn't oversimplified
The hard thing about a heart rate monitor is that it I have never been 100% certain about what my max heart rate is, which is necessary to accurately define zones. I always wonder if I am pushing too hard or not hard enough, particularly as I am getting close to 60 and still seeing speed gains (I am trying to break 3:00 for the marathon before I hit 60).
There are max heart rate tests you can do at home, so you at least have an idea, plus you'll find it changes as you get older and get in better/worse shape. For me it's kind of a moving target and it's usually about 20 beats higher than the "220 - your age" formula. You should probably try to guesstimate it every so often, and of course if you're getting more serious you can always go and get a professional VO2Max test done.
You can also base all your zones based on your lactate threshold heartrate. Look up 80/20 Matt Fitzgerald. You don't need your truemax... for example ive tested my lthr at 181bpm. So Zone 1 & 2 run at 130-163bpm. My actual max is 193-199 depending on the food & weather & how fresh I am. Cheers
No way that’s Nichada 😂 small world
Ha ha yep we’re just down the road 😂
My biggest reason for shaving my legs - easier and less painful massages. Less hair pulling, more massage
Oooh that’s a good point. Will have to get one. You know, just to check 😂
Nooo! Don't use that horrible filter coffee powder thing! Go with beans mate.
Was expecting to see "healthy food" somewhere. You can absolutely ruin or enhance your health a.k.a. training consistency a.k.a. speed with the food you take in every day... good food has its price, so yeah, it's a special investment, but definetly worth it!
The Waffle House has found it’s new host
Tip number one - find joy in your running. Tip number two - see tip number one…
I totally disagree. So many variables in HR training.
Is there a way to lower the background music? Thanks for all the awesome videos!
Thanks Paige 😊 sadly not once it’s edited 👍🏻
No beetroot juice?
You give good tips, but I don't agree with the need to shave off the small hairs of our legs!😂
The "subscribe if you find something useful" is the most original and fair thing I've heard on YT. Great idea and it worked for me! Great channel, great content.
Wait, runners shave their legs. I thought that was a cyclist thing!
I love your videos but sometimes the music makes it hard to listen to you.
I can’t do caffeine because of the jitters but decaf has a good placebo effect 😂
I'm not shaving my legs!
You’re missing out on that sweet sweet feeling 😂
Thanks guys, this is the reason why I show up for ever episode 👍
Thanks Allan 😊 very kind
Haha first comment :)
Woop woop 🙌🏼
lactate monitor...
Shawing also make sweet lees...less hair less temperature on my body 🌡️🔥🌡️.. sweet lees I keep my water.. I can run longer..amizing tipsB&M...
How about a good playlist? 🎧🎵
I never listen to music when running so I’d be rubbish at that 😂
@@ThisMessyHappy I'm experimenting with certain types. I found army cadence drills could be a fun way to help someone getting into a rythm, and they are often used to help with breathing when chanted (though people would look at me if I would shout running alone 😅).
What I'm also about to try for challenging runs or races is a few, highly motivating songs, just to push through those periods when I question why have I even started running 😅, but only play one or two for those few minutes.
Shaving legs gets you approx. 10min on an Ironman so for a pro athlete that's a no-brainer. As a runner only it does achieve close do nothing though, way to expensive and time intense.
So the secret is… be a triathlete 😉😂
I'm glad some men understand how expensive and time consuming shaving legs is... as a brunette who can't bring herself to go "natural", I feel most men don't appreciate what a pain it is. 😆
Shaving- ya, if pro athletes all do something it MUST be for a good reason... Just like those magic bracelets lol. Athletes just like regular people are prone to all kinds of ridiculous superstitions. If there's any effect, it's placebo.
#5 Gels, beware, understand how the body works, if you eat anything, your energy will increase because your blood glucose will spike but what happens at the top of that spike is your body will release insulin to control that spike, when this happens your blood glucose level will plummet before it rises to a plateau which can take as long as 3 hours and during that time you will be losing strength, everything becomes harder so stay off gels and most definitely lay off sugary stuff at least 8 to 10 hours before a run, Caffeine works differently, it doesn't trigger your bodily insulin. Your pre run meal should be 3 hours before a run and your sugar free coffee 10 minutes before start of warm up.
I'm not saying don't take sugar, that's impossible because your body will convert carbs into sugar, I'm saying stop processed sugar as best you can.
i think pro runners shave their legs because they also tape their legs a lot and taping hurts a lot when there is too much hair everywhere. :D
Also they regularly go to health professionals and this is also easier when there's not a rainforrest growing on your legs.
Not shure about other watchs, but the apple watch monitors your heart (also the resting heart rate) the whole time and due to this you easily could check "how you are", too. So even if the app you promoted only costs 10$, you still could have the same effect for free. (actually you'r getting even more, because you'll see trends and stuff) I've been ill lately and my resting heart rate went up 15bpm, now it's down again and due to this i know i can workout again. Also when it came down (took a few days) i started with regenerative stuff (easy stretching, easy gymnastics). This app is actually like using a navigation system istead of "learning the route", in the end one wont be able to know his/her body, the app always did the job.
Interesting top 10, i wouldn't of put the HR strap at number 1 simply because there's to many variables that affect it.
Hey Ben...you show the HRV4Training app. Reading about it on their website, do you use an iPhone (with its fingerprint detector) to read HRV with the app or do you use a chest belt? I would think the later would be a pain to put on for a morning reading of HRV. Thoughts?
Have to disagree with caffeine. Cut it out all together, after a few weeks you don't need that caffeine hit everyday just to feel normal. Got a big event coming up fine have a coffee if you want and then you will feel the boost. The benefits of not having caffeine are amazing, look into it
How often can I take caffeine a week without building up tolerance to it? I'm worried that taking caffeine once a day will make me lose it's performance enhancing effect.
I find sticking to the following basic pyramid of training importance - Frequency/Consistency (first and most), Volume, and (last and least) Intensity - gives the best results.
Idk about the rest of people but my Garmin registers HRV for anything short of sitting very still and quietly doing nothing and definitely not having my dog in the room, as "stressed".
My husband's coworker recommends running without socks and in lightweight cross country shoes to speed you up. Not gone that far but he has set records in a few races so 🤷
During my marathon & my ultra I took caffeinated BCAAs mid race. There was a noticeable improvement in my pace for a few miles after. And no tank after!
HR chest monitor helped me understand my effort more, it's been invaluable.
I drink way too much caffiene to know the difference.
Vaporflys are mad, and I save for intervals and races only.
HR variability I need to do further research. Thank you for the gateway into that!
Strength training = further research on form needed etc.
Shaving your legs, I'll agree with you on that. But the moment someone points out to me the fact my legs are smooth and my arms are like a jungle, well that will just about finish me
Good vid'. Returning to the UK or is Thailand home now?
Love all these videos. Have you heard the news today that the PTO has an event in Singapore this year?
£80 for a pair of saucony endorphin speed 3 if you wait for the sale
Can you compre the HRV app and training readiness with your Garmin 955? Do you use both?
Great content as always. Looking forward to up coming content this year, best of luck to you both 😊🏃💪
Freedom is not caring about your speed in the first place.
Hello guys, i have one question. How long do you rest before taking a shower from a run?
Cool down and sit around for half an hour and you’ll be fine.
I don’t understand the question? As in literally how long between run and shower? It depends really. I’d say minimum 10 mins (takes that long to stretch)
HR monitor number 1 is only of use with the watch unless your willing to run with a phone in your hand to view it.
Love the video but the music in the background needs to be turned down some
what do you think of supplementing with NMN?
Love your videos. They always inspire me to give it my all even when it's 20°F outside and don't want to leave my blankets to get my gear on.
The shaved legs for me I notice makes my legs feel much cooler during warmer runs
That’s interesting! I’ll have to try to notice next time 😊
@@ThisMessyHappy why not shave your arms and the hair on your head as well ?
Because I wear a swim hat in the swim and an aero helmet on the bike so there’s no need 😉😊
Love your advice 👍👍🏃🏻♂️💪
Excellent..thank you💪
Your videos are what motivated me to start running again and in a serious and organized way. Thanks for all this motivation and valuable information. Greetings from Panama!!!
Insightful sharing !
Is Bob still your uncle? 😄
Sadly never was 😂
@@ThisMessyHappy
Love your content. Keep it coming 👍🏼👍🏼
Another great vid! I gotta reduce my daily caffeine to get greater bang for runs. I used to allow caffeine only once per week; It was shocking how much that enhanced its effects.
Yes I'm the same. Have caffeine everyday even in just a cup of tea and you don't feel it's effect, you take more and it's detrimental. Save it for when you need a boost and even then use it sparingly
My next target 19 minute 5km please suggest me what easy pace
just do easy runs with the HR around 150, see what pace it is then
I always thought people shaved their legs not to go faster but for quicker healing. If you fell and you skinned your leg the hair wouldn't get stuck in the scab...
Yes perhaps in running! Proven benefits in triathlon so I’m all in 😂