We're here to talk about running, but humor me for just a second.
Let's say that you're about to pound a nail into a board,
but instead of using a hammer, you've got to pound that nail with a shoe.
It might work, but it's not the best tool for the job.
Running workouts can be like that shoe.
Some workouts and training plans might get
you to race day, but they might not be the best tool for the job.
We all want to feel like we're getting
everything we can out of the miles we're putting in, right?
There are some small tweaks we can make
to our running workouts that don't require any additional time or equipment.
They work no matter your speed, background, or athletic ability.
And just by making these changes, you'll maximize the effectiveness
of the time you're spending preparing to reach your goals.
What's up, Motivator?
My name is Taren, and when ordinary people want to accomplish something personally
extraordinary in endurance sports, they choose Mottiv training plans.
Let's do it. Kristy here uses our motive training app.
Before getting into triathlons with our app, she focused on running events.
When she got into using our app to train for triathlons, her run training obviously
went down because she now had three sports to train for.
But over the course of the last few years,
even with less focus on running, her run actually got faster.
She's not training much more, she hasn't lost a pile of weight,
and it's not like she was a total beginner before using our training methods.
She's just doing workouts that get
the most out of the time that she's putting in.
What you do in your workouts is probably
even more important than how many workouts you do.
Training a little bit really well is much better than training a lot poorly.
These five workout changes will help
anyone with any goal and any background in running get more out of whatever
the run training is that you're putting in for the first tweak.
Who do you think will do better in races?
Someone who can be fast for two to six
minutes, or somebody who can be fast for two to six minutes,
but can also be explosively fast for 30 to 60 seconds and can also have speed
endurance for 810, 1530, or even 60 minutes?
It's important to become a fully developed runner, so in your weekly speed days,
don't just fall into the same intervals over and over like so many people do.
In our plans. We do full range intervals in our speed
run, starting with 15 to 60 seconds in the basebuilding season.
Then we build up longer and longer
intervals from two to eight minutes early in race season.
Then closer to races,
we build speed endurance with longer intervals of ten to even 30 minutes.
Next, what if you could run using only 60% to 70% of your muscles?
You probably wouldn't be very fast, right?
Well, that's what most people are essentially doing,
because us working adults tend to sit a lot throughout the day.
And let's face it, we're all getting older.
Our muscles don't all fire as forcefully as they can.
So once athletes have learned to run
and have adapted to doing some speed work, we really like to include Hillbased power
running workouts to activate as many muscle fibers as possible.
So occasionally in your weekly speed workouts, go find a hill and do powerful
15 to 62nd bursts up that hill so you can access more of your potential.
These past two workout tweaks with no
additional training hours, taren just changes to your weekly speed work.
But what about changes to your long runs?
That's where these next three changes come in.
For the third tweak,
you're almost certainly already doing a weekly long run, so let's supercharge it.
Most of the year, perform your long runs on trails.
Full stop.
This study found that the more we run
on concrete, the more we tend to get injured.
In our app, we specifically cue athletes
to do long, easy runs that don't include race specific intervals on trails.
Speaking of long runs with race specific
intervals, the next week is extremely simple but extremely rare for athletes.
But it will make race day so much easier for you.
When we're doing our long runs closer and closer to race day,
we should include intervals that get our race pace dialed in.
Most people do these intervals at race pace, and this leads to underperformances.
Instead, we get our athletes to run these intervals slightly faster than their
target race pace so that on race day you can dial it down a small notch,
making race day an achievable step down that feels steady and very attainable,
as opposed to having to reach up to a level that you can just barely hold.
Finally, the last thing is also with your long run.
It's not enough for us to just make it long.
We have to make it long enough that the distance of the race that we're
training for becomes a total piece of cake.
A lot of runners will just run long,
some arbitrary distance that feels long to them.
But there are specific distances we should
work to build up towards, depending on the race that we're preparing for.
For a fivek or sprint distance triathlon,
the long runs in our app build up to eight to 10 km, roughly five to 6 miles.
For a Ten K or Olympic distance triathlon,
the long runs in our app build up to 14 to for a half marathon or half ironman
triathlon, the long runs build up to 23 to for a full marathon.
We actually don't recommend these over distance runs.
Instead, we'll run upwards of 3 hours,
then go out for another 1 hour run later in the day to ensure that you're not
running super long, getting fatigued, breaking down and inviting injuries.
Of course, these tips might sound basic to you, but so many people get into doing
the same runs over and over and over, becoming a very undeveloped runner.
All of this will get you so much more out
of the hours that you're putting in out on the road.
If you're a beginner or age group runner,
consider subscribing for our weekly videos made specifically for real people looking
to accomplish something amazing in endurance sports.
And to not miss any of those videos, make sure you hit the notification bell.
If you want to dive more into running,
click the video on the screen that will provide you with the exact system to get
your low heart rate training system dialed in.
This is the most important thing to do in running,
but it's also one of the hardest, so we made that video to make it easy for you.
Later, Motivators.