How To Run Faster For Longer
Matt Timmermans
[{'start': '0.080', 'end': '5.680', 'text': 'I cut off 2 minutes of my 10k time by\xa0\nrunning slower 80% of the time. Sounds'}, {'start': '5.680', 'end': '11.840', 'text': 'backward, right? But this absurd approach\xa0\nis backed by elite training science, and it'}, {'start': '11.840', 'end': '16.720', 'text': 'makes the difference between runners who\xa0\nfail, and those who can run faster for'}, {'start': '16.720', 'end': '25.920', 'text': "longer. Hey, I'm Matt, and I used to think that\xa0\npushing harder meant getting faster, until years"}, {'start': '25.920', 'end': '31.840', 'text': "of mistakes taught me otherwise. And today, I'm\xa0\nsharing you the plan that actually works. If you"}, {'start': '31.840', 'end': '37.200', 'text': 'want to run longer and faster without feeling\xa0\nburned out, then this is exactly where you have'}, {'start': '37.200', 'end': '44.080', 'text': "to start. So, let's get into it. Before you can\xa0\nrun faster, you need to build your endurance"}, {'start': '44.080', 'end': '50.400', 'text': 'first. You can see your aerobic base like the\xa0\nfoundation of a house. Without it, nothing that you'}, {'start': '50.400', 'end': '58.000', 'text': 'add later will last. Make sure that most of\xa0\nyour runs, about 80%, stay easy. You should be able'}, {'start': '58.000', 'end': '63.040', 'text': 'to breathe comfortably and hold a conversation\xa0\nwhile running. And this is also known as heart'}, {'start': '63.040', 'end': '70.560', 'text': 'rate zone 2 training. These types of trainings\xa0\nstrengthen your heart, lungsl, and muscles over time.'}, {'start': '70.560', 'end': '79.360', 'text': 'Each week, include one longer run. This could\xa0\nbe 12, 18, or 26 km, depending on where you are.'}, {'start': '79.360', 'end': '84.960', 'text': 'These longer runs slowly stretch your\xa0\nstamina and teach your body how to fuel itself'}, {'start': '84.960', 'end': '93.200', 'text': 'better during longer efforts. So for now, during the\xa0\nfirst step, focus on building distance and staying'}, {'start': '93.200', 'end': '100.240', 'text': 'consistent. Then later, we will add intensity\xa0\nand race-specific work. And talking about distance,'}, {'start': '100.240', 'end': '105.600', 'text': "I'm really curious where you currently are. What is\xa0\nyour weekly distance, and where do you want to go?"}, {'start': '105.600', 'end': '111.200', 'text': "Please let me know in the comments! Once you have\xa0\na solid base of easy kilometers, it's time for the"}, {'start': '111.200', 'end': '118.080', 'text': 'second step: training smarter, not harder. Now, not\xa0\nevery run should be the same. Each run should have'}, {'start': '118.080', 'end': '125.680', 'text': 'a specific purpose, either endurance, strength, or\xa0\nspeed. We structure this using something called'}, {'start': '125.680', 'end': '132.720', 'text': 'Training Intensity Distribution. There are two\xa0\nmain models that work. One is the pyramidal model, with'}, {'start': '132.720', 'end': '141.520', 'text': 'about 80% easy runs, 15% moderate work, and 5% very\xa0\nhard. The other one is the polarized model, with'}, {'start': '141.520', 'end': '150.720', 'text': 'about 80% easy runs and the rest very intense, with\xa0\nalmost no moderate work. Both are proven models,'}, {'start': '150.720', 'end': '157.280', 'text': 'but the key here is to keep balance, because\xa0\ntoo much hard running leads to injuries and'}, {'start': '157.280', 'end': '163.040', 'text': 'burnout fast. In this phase, you will add\xa0\nhard sessions to your training, like interval'}, {'start': '163.040', 'end': '169.760', 'text': 'runs and tempo runs. And maybe one day you focus\xa0\non threshold work, like running at a hard pace for'}, {'start': '169.760', 'end': '175.120', 'text': 'several minutes, while the other day you focus on\xa0\ninterval sessions. Burst of speeds that make you'}, {'start': '175.120', 'end': '182.320', 'text': "faster and build strength over time. It's also\xa0\nimportant to understand about lactate threshold."}, {'start': '182.320', 'end': '188.320', 'text': 'This is the point where running suddenly starts to\xa0\nfeel harder. Training under your lactate threshold'}, {'start': '188.320', 'end': '194.480', 'text': 'raises the ceiling, meaning you can run faster\xa0\nwithout falling apart. And every three to four'}, {'start': '194.480', 'end': '201.280', 'text': 'weeks, insert a lighter week, cutting back your\xa0\ndistance by 20 to 30%. This gives your body'}, {'start': '201.280', 'end': '208.400', 'text': 'the time to absorb all the hard work and come\xa0\nback stronger. So, training harder means knowing'}, {'start': '208.400', 'end': '213.680', 'text': "when to push, and when to hold back. You can have\xa0\nthe best training plan, but if you're going to"}, {'start': '213.680', 'end': '219.120', 'text': "waste energy with every step, you're still going to\xa0\nstruggle late in your runs. Now, fixing your form is"}, {'start': '219.120', 'end': '226.240', 'text': "not about looking good. It's about saving energy,\xa0\nlasting longer, and running faster. The first thing"}, {'start': '226.240', 'end': '233.120', 'text': 'to work on is cadence. This is how many steps you\xa0\nset per minute. You should aim for around 170 to'}, {'start': '233.120', 'end': '240.400', 'text': '180. A quicker rhythm naturally shortens your\xa0\nstrides, reduces impact, and keeps you moving more'}, {'start': '240.400', 'end': '248.560', 'text': 'efficiently. Next, focus on posture. Stay tall,\xa0\nchest open, eyes forward, and lean a little from'}, {'start': '248.560', 'end': '255.280', 'text': "the ankles. It's a small natural forward lift\xa0\nand not a big bend at the hips, helping gravity"}, {'start': '255.280', 'end': '260.720', 'text': 'to move you forward without extra effort. And\xa0\nthen, check your foot strike. Your foot should'}, {'start': '260.720', 'end': '266.320', 'text': "land directly under your body. If you land\xa0\ntoo much forward, you're breaking yourself with"}, {'start': '266.320', 'end': '273.440', 'text': "every step, losing momentum, and you don't want\xa0\nthat. And finally, minimize bouncing. The more you"}, {'start': '273.440', 'end': '278.800', 'text': 'bounce upwards, the more energy you waste. Running\xa0\nshould be a forward motion and not up and down.'}, {'start': '278.800', 'end': '285.120', 'text': 'One way to improve all of this is by adding\xa0\nshort strides twice a week after your easy runs.'}, {'start': '285.120', 'end': '293.760', 'text': 'Run about 20 seconds at 90% effort, focusing on\xa0\nfast feet, tall posture, and smooth landings. So, to'}, {'start': '293.760', 'end': '299.440', 'text': "conclude, small improvements in your form don't\xa0\nonly make you look better, but it also makes you"}, {'start': '299.440', 'end': '305.440', 'text': 'run faster for longer. When you fix your technique,\xa0\nyou will definitely feel a difference. But if your'}, {'start': '305.440', 'end': '310.480', 'text': "body isn't strong enough, you will still struggle\xa0\nwhen fatigue sets in. That's why strength"}, {'start': '310.480', 'end': '317.760', 'text': 'training is so important for runners who want\xa0\nto feel stronger, faster, and run longer. You'}, {'start': '317.760', 'end': '325.040', 'text': "don't need heavy weights or complicated routines.\xa0\nSimple exercises like lunges, calf raises, or squats"}, {'start': '325.040', 'end': '330.720', 'text': 'already build the key muscles that stabilize\xa0\nyour knees, hips, and ankles during every stride.'}, {'start': '330.720', 'end': '337.200', 'text': 'Adding a few explosive movements like box jumps\xa0\nor boundings also help you generate more power'}, {'start': '337.200', 'end': '343.520', 'text': 'so you can push off the ground more efficiently\xa0\nwithout tiring yourself out. One of the best'}, {'start': '343.520', 'end': '350.480', 'text': 'ways to build strength naturally is, of course,\xa0\nthrough hill sprints. Once a week, find a gentle'}, {'start': '350.480', 'end': '357.600', 'text': 'slope and sprint uphill for 10 to 15 seconds,\xa0\nand then walk back down to recover. Start'}, {'start': '357.600', 'end': '365.520', 'text': "with 5 or 6 reps and build up gradually as\xa0\nyou get stronger. Of course, don't forget your"}, {'start': '365.520', 'end': '371.920', 'text': 'core. Exercises like planks and bridges keep your\xa0\nposture strong when your legs get tired late in a'}, {'start': '371.920', 'end': '377.760', 'text': 'long run. Just two short strength sessions a week\xa0\ncan already completely change the way you feel,'}, {'start': '377.760', 'end': '385.440', 'text': 'making runner easier, smoother, and faster at every\xa0\ndistance. When you run longer and faster, your'}, {'start': '385.440', 'end': '392.320', 'text': 'body also needs better fuel. Not just for\xa0\nperformance, but for real recovery. Before'}, {'start': '392.320', 'end': '398.320', 'text': 'runs longer than an hour, make sure that you eat a\xa0\nbigger meal a few hours before. Focus on'}, {'start': '398.320', 'end': '406.720', 'text': 'carbs and a little bit of protein, such as rice with \xa0\nchicken or a toast with peanut butter or honey.'}, {'start': '406.720', 'end': '411.760', 'text': 'This will top up the glycogen stores in your body\xa0\nand it will provide you with energy throughout'}, {'start': '411.760', 'end': '419.040', 'text': 'your run without feeling heavy. During long\xa0\nruns, start fueling early. You need around 30 to'}, {'start': '419.040', 'end': '426.000', 'text': "60 grams of carbs per hour. That's around one energy\xa0\ngel per 30 minutes or a mix of sports drink and"}, {'start': '426.000', 'end': '432.320', 'text': "solid foods. If you're training for longer\xa0\nraces, you need to train your gut gradually to"}, {'start': '432.320', 'end': '439.600', 'text': 'handle even more, up to 90 gram of carbs for some\xa0\nrunners. After harder sessions, recovery nutrition'}, {'start': '439.600', 'end': '447.680', 'text': 'is just as important. Within 30 to 45 minutes\xa0\nafter your run, make sure to eat some carbs and 20'}, {'start': '447.680', 'end': '456.000', 'text': 'to 40 gram of protein. This helps to rebuild muscles,\xa0\nspeed up recovery, and prepares you for your next'}, {'start': '456.000', 'end': '463.760', 'text': 'session. Hydration is another big piece. Aim for\xa0\n30 to 40 ml of water per kilogram of body weight'}, {'start': '463.760', 'end': '470.320', 'text': "daily. When it's very hot or you're sweating\xa0\nheavily, make sure to replace the electrolytes,"}, {'start': '470.320', 'end': '475.920', 'text': 'especially sodium and potassium. You can\xa0\ndo that with Celtic sea salt, for example.'}, {'start': '475.920', 'end': '481.120', 'text': "Let me get this straight. Recovery and fueling\xa0\naren't last-minute details that you fix a week"}, {'start': '481.120', 'end': '487.600', 'text': "before the race. They're daily habits that build\xa0\na stronger and more resilient runner over time."}, {'start': '487.600', 'end': '492.960', 'text': 'Then this. Technology can absolutely help\xa0\nyour training, but only if you use it the right'}, {'start': '492.960', 'end': '499.920', 'text': 'way. Super shoes, for example, can make you about\xa0\n3 to 4% faster by improving your running economy.'}, {'start': '499.920', 'end': '508.000', 'text': "But they don't improve your strength, endurance, or\xa0\nmental toughness, so save them for the race or for"}, {'start': '508.000', 'end': '513.840', 'text': 'special sessions where you want to perform at\xa0\nyour best. GPS watches and heart rate monitors'}, {'start': '513.840', 'end': '519.440', 'text': 'are great tools for tracking your pace, training\xa0\nload, and recovery. They help you to stay honest'}, {'start': '519.440', 'end': '525.360', 'text': 'about effort, but they should guide you, and not\xa0\ncontrol you. Some days your heart rate will'}, {'start': '525.360', 'end': '531.520', 'text': "be a little bit higher and the other days you will\xa0\nfeel flat, and that's absolutely normal. Just trust"}, {'start': '531.520', 'end': '537.120', 'text': "the overall trends and don't focus on the single\xa0\nruns. Supplements like caffeine also give you a"}, {'start': '537.120', 'end': '543.760', 'text': 'slight boost, especially before your runs. But\xa0\nno supplement can ever replace good and consistent'}, {'start': '543.760', 'end': '551.520', 'text': 'training, real recovery, and smart fueling. So, use\xa0\ntechnology as a support for your journey, and not'}, {'start': '551.520', 'end': '557.920', 'text': 'as a shortcut around the basics. Please let me\xa0\nknow in the comments: what is your favorite running'}, {'start': '557.920', 'end': '565.040', 'text': "gear? For me, it's the Garmin ForeRunner 265, but I'm\xa0\nreally curious what it is for other runners."}, {'start': '565.040', 'end': '571.680', 'text': 'Then finally, the most important part in running\xa0\nfaster for longer: mindset. Progress in running'}, {'start': '571.680', 'end': '577.600', 'text': "isn't something you will feel every day. Some runs\xa0\nare easy, strong, and smooth, while the others are"}, {'start': '577.600', 'end': '585.280', 'text': 'heavy and frustrating. But the truth is, both kind\xa0\nof days matter. They both build the runner you are'}, {'start': '585.280', 'end': '591.600', 'text': "becoming. The real key in running is consistency and \nstaying committed, even when the results aren't"}, {'start': '591.600', 'end': '599.280', 'text': 'obvious yet. Make sure that you always focus\xa0\non what you can control: your effort, your attitude,'}, {'start': '599.280', 'end': '606.560', 'text': 'and your daily habits. Running teaches patience.\xa0\nIt teaches resilience. It shows you that every'}, {'start': '606.560', 'end': '614.240', 'text': 'big breakthrough is made up of hundreds of small,\xa0\nquiet victories along the way. The best runners'}, {'start': '614.240', 'end': '620.800', 'text': "aren't the one who never struggle. They're the one\xa0\nwho keep showing up one run at a time. You've got"}, {'start': '620.800', 'end': '627.600', 'text': 'the full system now: build your base, train\xa0\nsmarter, move more efficiently, get stronger,'}, {'start': '627.600', 'end': '633.360', 'text': 'fuel and recover the right way, use technology\xa0\nas a tool, and stay consistent with the right'}, {'start': '633.360', 'end': '639.280', 'text': "mindset. On which part will you start working\xa0\non? Drop it in the comments, I'd love to know it."}, {'start': '639.280', 'end': '645.360', 'text': 'If this video helped you, please hit the like\xa0\nbutton, and subscribe for more running advice. And'}, {'start': '645.360', 'end': '651.927', 'text': 'remember, every strong runner is built one smart\xa0\nstep at a time. See you in the next one. [Music]'}, {'start': '651.927', 'end': '652.427', 'text': '[Music]'}]