RUNNING TOP TIPS | MARATHON TRAINING | Your questions

hey everyone welcome back to my channel thank you for watching if you haven't already please do subscribe because I can tell you in advance this video is gonna be great and you'll definitely want to see the other ones that are coming your way a lot of you been asking what I've been training for and why and when it is and how I'm training and all these kind of questions well so I still can't tell you what I'm training for I can definitely tell you how I'm training and answer all your other questions about running so I'm about to go out on a 21 and a half kilometer run which I'm sort of putting off via YouTube thank you all so much for allowing me to do this but also I would like to show you a little bit of my pre run routine and talk to you a bit more about sort of injury prevention the importance of cross-training and all this kind of stuff so without further ado I'm going to do a little pre-run warm up including glute activation and generally loosening muscles the shorter the run you're going to do the longer your warm-up wants to be because I'm doing such a long run this won't be like a full warmup as if I were doing kind of a 5 or a 10k race so if you want to do that kind of stuff I would suggest doing this and a little bit more but this is my general warmup for the kind of running that I'm doing watch and learn [Music] gun now no more excuses we've got to get out but I will be filming the first little bit so I'm doing something called negative splits which is where you speed up your run as you go around so your splits are like just a certain time frame or distance for me the distance is 7 kilometers per split there are 3 splits in this pretty much and for each one I should be going faster than the last so that helps with pacing especially in long run so this one I'm doing a very very slow first 7 kilometers so I'm going to be filming for it and hopefully answering your questions I'm not running into people ok so I'm off out and I've started recording already I'm going her about 5:30 per kilometer at least at the aim but answer some questions about why I'm taking with me so at the moment I've got some rehydration salts in my bag water I was supposed to bring gels but I forgot basically if you're gonna be doing long runs it's quite good to bring gels with you so that you can get used to it for even longer runs but you don't to be using gels for the first time when you're running a marathon or not for a stand or whatever it is because the runners guts the faces we names when you go running and you just pull yourself because your core body's not used to it and eating anything or drinking anything new during a race is a really really terrible idea a lot of you have all thought how you get into running sounds cliched like you have it right kind of just just do it everyone can run it not everyone can run far for that comes from training and take a while to get into there basically you can get out and just run slowly just down the road I'm standing the road or to work or just to the coffee shop that's a good way to start you can't get good at running without actually running it it sounds obvious but I think a lot of people want to immediately be doing 5ks and 10ks and that's just not feasible straight off for most people then those are good to incorporate other training into your asian so just running is not good idea especially if you're not used to it because our bodies are quite delicate quite prone to injury so immediately going out and trying to do ten Ches it's a good way to get yourself injured so I'd recommend doing short runs maybe even to the gym and then doing a much lower impact workout when you're there a lot of you have also asked how I don't get injured I do but it's about loving what your body can handle and what is too much for it so I for example don't ever run to long run two days in a row because my knees can't handle it another way to prevent injury it's to warm up and cool down adequately and also to make sure your running style is right so for example not taking really big stride and heel striking because that puts a lot of pressure on your knees but really when you first start out it's just about getting out there and enjoying it having fun and not thinking too much about pace or dips in for anything you're not gonna stick to it if you don't enjoy it so that's the main goals with it if you're getting injured every time you go running you're probably doing something wrong whether that running incorrectly or wrangling shoes or trying to get back to running too quickly after a previous injury so that's essentially what I did before when I first bite Eve and syndrome I couldn't run can't even walk I had six weeks off doing rehab work and going to the gym and doing basically everything except running and I went straight back to it same same training as before and immediately injured myself again and how to take three months off I'm gonna go back to it again I went straight back same training but my knees can cope because I hadn't healed properly so my recommendation is to take more time off than you need you might feel fit but muscles and ligaments take time to recover and need me ease back into a routine rather than shots with the same routine if you're down before so if you are injured don't try and get straight back into long run test out your body the 1k or 2k even 3k runs for a long time before going straight back into your longer ones trust me they'll save you a lot of pain this is a crazy busy running part and just running along the Thames the moment run into someone so some of you are saying how on earth do you not get bored well I do just artists and then I have I have basically increased my endurance not only with running but we've not getting bored so it's kind of a bit of practice some people rubbing music others from a podcast others run we're just the thoughts in their head and use it as kind of an escape from reality for me it varies I usually run with a podcast because my runs are now too long to be able to do just the music nothing music great for like 5k for me but for anything over that I already struggle to keep them interested and to not just sewn up music worth when I'm listening to an interesting podcast it's like I'm using the time w-well some learning things or being entertained and getting inside them you might want to start just this long walk because if you can do it for a walk you can definitely do it for a run as well and then both I would suggest running with other people I was unfortunately uh ditched by my running partner stay which means I'm here running by myself when you first start running those you should be running at a pace at which you can talk most people run too fast get to about 500 meters decide they hate it and stop never do it again and I did exactly the same I've definitely not always been a runner someone I just run it was like 80 meters hurdles or hundred meters sprinting wasn't particularly good at anything over 200 meters because I was trying to do five kilometers that 100 meter pace and failing miserably so basically a good way of starting out seeing how sturdy you can run and just trying trying to get to just the point at which you can run without wanting to stop the entire time that's a really good point to get to and just means that your body is getting into the zone of running longer distances and not just sprinting but that brings me to a good way to get fitter which is actually sprinting so people who start running [Music] get better and then they hit a plateau and then they can't improve one problem is that they're doing the same thing over and over again and expecting different results that's just not how it works you can't well you know they say it's the definition of insanity trying the same thing over and over again and expecting something different to happen [Music] so what I would recommend is to incorporate other training into your schedule I said it before I'll say it again speed training and cross-training are your friends you don't just be going out on long runs all the time it's not gonna benefit you as much as incorporating a lot but stuff into your routine and also in terms of the autumn factor if you're only running 2 or 3 times a week you're much more forward then if you're trying to run every day and basically not not stimulating your body in enough different ways to really benefit from the runs so yeah that's my recommendation but how not to get bored on your runs and also with your trainings also a lot of questions about how I plan my run and how I record my runs but I know the areas that I live in so I kind of have my regular running routes they about 4 of them and I just alternate between those um but another way of doing it is join a local ground club they'll know some good routes and you can talk to the other runners they're like-minded people who likely also know the area quite well and give you a bit of help the direction was planning it fruit another way that I do it is I look on Strava time engineer pay drivers and apps like Facebook for crazy people runners and cyclists who are record their runs on that it also does something called segments which is where you can record the route deep bond and particular routes they've been run a lot are stored on that so you can search segments in a particular area and find out where as other runners have been timing it's not foolproof often the segment's are really short so it's not gonna be a full run but better they're no better than nothing I think if you like have an idea of where you're going to go yeah that's my little tips and also terms of motivation Strom is a great one because you can kind of scroll through it like you do Instagram and see the runs everyone's done and it kind of makes you want to get out there then do your own little thing even if it's not fast or not far it's still better than nothing I'm just about to hit 7k I've done 18 minutes so far that's not good 7k and I'm still running slowly but once you get okay okay [Music] ii know i'm coming back we're next we get to do the next 7k song the last one but for now i gonna stop and say hi to alice cuz that was a nice surprise so tell me a little sit down and some water I've been running one hour and 22 minutes and I've done have covered 15.8 km/h now but my hips are killing me they're just really stiff I think it's just the same movement over and over again so I'm having a little bit of a stretch and some water in here I've got water with rehydration lessons things that I uh me and also have another sugar in them which I desperately need so I'm gonna get going now kind of painful but I'm not too exhausted I've only got about five kilometers to go so we can do just finish 21 and a half kilometers I'm feeling pretty exhausted I had to stop about three times in the last 7 K because my hips which are feeling pretty dead I am pretty pleased with the average time so it was 512 per kilometer but I did stop a couple of times which is not included so it's probably run more like 530 parameter and it took 1 hour 51 minutes and 55 seconds which I'm pretty pleased with I've never run that distance continually before so yeah very happy with that I now feel horrible so I'm going home gonna eat lots and lots and lots and do a good old stretch as well post run the important thing is to get your legs moving in a way that they weren't moving before so for me that's moving my hips kind of sideways rather than just the same sort of running that I've been doing for the last two hours so I'm just going a little bit of a kind of routine here that I would do doesn't need to be anything intense in fact it really shouldn't be just something together legs moving properly we'll give this a go [Music] and that's kind of it I'm gonna try not to sit down for too long now because I know that my legs will seize up so I'm just gonna walk around a little bit um have a lot of water eat some food there's actually not much evidence to suggest that stretching after a workout reduces muscle soreness or injury or anything like that so I'm not going to bother I'm just going to do what feels good which is probably a little bit of stretching my upper body and doing a couple of hip mobility stuff as well over the next hour I'll say but first of all it's food time so I really hope you enjoyed this vlog I hope it has given you a little bit insight into my kind of training I've totally plan on having a rest day tomorrow but we'll see how I feel I might do a kind of 5k very very slowly to stretch out my legs see how I feel but miraculously my knees don't even hurt after that they kind of started hurting at about twenty one point three kilometres so I only had 200 meters to go so it wasn't too bad and now for lots and lots of food and I will see you next time thank you for watching oh we're gonna go and sleep

Channel: Flora Beverley

Views: 101,487

Rating: 4.9315557 out of 5

Keywords: foodfitnessflora, food fitness flora, gracefituk, grace fit uk, fitness, vegan, plant based, what i eat in a day, full day of eating, running, marathon training, running tips, running warmup, tokyo marathon, london marathon, marathon, interval training, glute workout, glute activation

Id: MRXurUTpV8w

Length: 18min 6sec (1086 seconds)

Published: Sat Jan 12 2019