[background music] Mark Threlfall: Now,
if you're just starting out in your running journey or you're a seasoned professional,
we have all been there, where we've just struggled to keep going on a run without stopping.
Sam Pictor: Now, this could be physical or it could be mental. There was a period about three
months where I didn't run at all. When I started again, it felt like I was running through mud
and breathing through a straw. Mark: Yes, the first few runs can be
really tricky, and the challenge is getting to a point where you can continue running without
stopping. Today, we thought we'd share with you eight top tips to keep you running when all you
want to do is stop. Sam: What did I
miss? Mark:
Number one, if you're struggling to complete a run without stopping, then why not break it down into
bite-sized chunks so your progress is more manageable and more measurable?
Sam: Okay, simply put, if I've got a four-kilometer loop that I'm trying to complete,
I'm going to start by breaking this down and allowing myself three stops. Then,
after a couple of runs, I'll reduce that to two and then to one before eventually
completing the whole thing in one go. Mark: Exactly. It's far better to plan
stops in at the beginning of your run so you can pace that run far better,
rather than simply running to the point of exhaustion and then potentially having to
walk yourself home because you can't run anymore. There is nothing wrong with stopping on a run,
but it's far better to plan them in so then you can control them.
Number two. Sam: Now, number two is something that I've seen
elite runners doing. I know it's something they often practice on their recovery runs and it's
all about running the terrain. What do I mean by running the terrain? This completely links
into number one. It's all about running the flats, running the downhills, but allowing
yourself to stop and walk up the uphills. Mark: That's right. To be honest, I do this
quite a lot myself, too. It's a good way of keeping your heart rate and your breathing
under control and allowing you to produce a nice balanced effort across the whole of the run.
It's far more efficient way of doing this run rather than these sudden spikes in your heart
rate you try to go up each and every steep hill. Sam: Exactly. By allowing yourself to walk uphill,
it means that you can continue to run the flats and the downhills. You don't
have to stop, and it just keeps your run flowing. Mark: The last one flows us nicely on to our next
number three- Sam: -which is
Mark: -walk, don't stop. Of course, there is an obvious difference between the two.
When you get yourself to the point that all you want to do is stop rather than
coming to a complete standstill and complete stop, why not walk perhaps 20,
30 steps before getting going and running again? You'll find it far easier to get going, and also
you're not going to get quite as cold and stiff. Sam: When I'm doing a track session, I make sure
that in between reps I keep walking or do a very, very easy jog, a bit like the famous
Kenyan shuffle. Really, the main focus here is just about keeping your body moving and paying no
consideration to how fast you're going. Then, when you feel ready again, you can pick up the pace,
away you go and you haven't actually stopped. Mark:
Now, it's interesting you mentioned the Kenyan shuffle actually, because that leads us
nicely on to our next point, number four. Why not learn from the very best runners in the world,
the Kenyans? They're renowned for starting their runs at an extremely, extremely slow pace,
which is why it's called the Kenyan shuffle. Sam: Right. By starting at this extremely slow
pace, we allow our bodies to have time to wake up and warm up, making us feel better and avoiding
shocking our bodies by starting really fast. By starting slowly at the beginning of the run,
it might feel far too easy at the beginning, but we can gradually increase the pace,
and before you know it, you'll be flying along. Mark: Yes. After you've done a few runs,
you'll soon learn how to pace your runs on what's a sustainable effort.
Nutrition. Sam:
On that note, I've got the food for our run. Mark: Yes, no, that is definitely not going to
work for you halfway through your run. Take this. Thank you very much. Now, to get you through a run
without stopping, you fundamentally need to have enough energy stores in your system to fuel you
for that entire run. That means fueling well during the day and even the night before the
run. Actually, any run under the length of maybe an hour, you shouldn't really actually need to
take any food with you at all. I'm actually going to take that back. Thank you very much.
Sam: What we're saying is, you don't want to start a run too hungry, but also try and
avoid eating heavy foods just before, as these will sit in your stomach, they won't digest,
and they can give you that dreaded stitch, which is another common reason for having to stop.
I've got a good one for number six. If you're struggling to get through
a whole run without stopping, then just cheat. Find a flat route or
a route with lots of downhill. It'll be far easier than an undulating run
when you're constantly going up and down. Mark: Hang on there, man. That's actually
quite a good idea, at least to start off with anyway. Now, hills obviously shouldn't
be avoided completely. They're really good for building strength on the run, but actually just
for building your confidence initially, finding a nice flat route and being able to complete that
a few times, it's actually a really good idea. Sam: Besides, and we've said it before, the more
you do it, the stronger you'll become, and the more resilient your body will become to running.
How long are we even running now, Mark? Mark: For about 30 minutes.
Sam: That's flown by. Mark: Exactly. Number seven,
find yourself someone to run with. Having someone to talk to or just simply run alongside can help
take your mind off that monotonous thought of one foot in front of the other, and before
you know it, you're ticking those kilometers off. Sam: Yes, it'll make it feel easier. It'll be more
enjoyable, especially if you're working towards the same goal. It's a really good way to catch up
with a friend when COVID limits social activity. Mark: Yes, or failing that, if you haven't got
anyone to run with, can't find anyone, or due to COVID, listen to some music. Having headphones in
your ears, music pumping can help take your mind off of any of the hard efforts and, hopefully,
get you through those before it's easier again. Sam: It's fantastic. This is amazing, isn't it?
Number eight, positive thinking and belief. This is your final tool, and it's often underestimated,
but the best athletes in the world, across all sports, will reinforce and practice this
regularly throughout the year to prepare themselves for the hard training and racing
days. It's something you can practice too. Mark: Yes, if you believe you can do,
it's more than likely you'll achieve it. If you really like, you can even visualize
it once you set your mind to it, get out there and put to practice everything you've learned.
Sam: Yes, fantastic.That is a great list of tools and tips and tricks that you can use and you can
have up your sleeve. It's something that I've used in my training and racing, and it's something that
I've seen people I train with use as well. Mark: Yes, and even if you just remember a
few of these from today, it will set you up a long way towards being able to complete a run
without stopping. Sam: Fantastic.
Mark: Yes. I hope you have enjoyed today's video. If so,
please do give it a "Like." Don't forget to give GTN a "Follow" over on social media
and subscribe just down below. [00:08:11] [END OF AUDIO]