20 Years of Running Knowledge in 27 Minutes

Here are some of the most vital running tips I've learned the hard way during the last 20 years of running and coaching runners. When it comes to running faster without getting injured, there are some important bits of training knowledge here that pro runners will never tell you.

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🏃‍♂️ More About Training Load:
➜ RUNNING FASTER - The Hidden Formula to Run Fast, Pain Free:

🔴 WATCH NEXT
➜ How Do PRO Runners Run Smooth at Every Speed?:

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TIMESTAMPS:

00:00 - 20 Years of Running Knowledge
00:23 - They Missed The Point
05:44 - One Change at a Time
07:14 - Speed Workouts
09:57 - How Often to Push
12:29 - Building Strength
15:54 - 10% Rule is Trash
17:37 - If It Ain't Broke
20:39 - That First Mile
21:58 - The Power of Variety
24:43 - Don't Be a Hero

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!

#Running #JamesDunne #trainwithcoros

[nicholas]

Pro tip, use 1.25x speed to get through this video. My man is talking in zone 2 speed as well😂

[John-pnpx]

Been running now for 20 years without getting injured. Listen to your body is the best advice.

[victoriacroley]

Trail running has been a game changer for me! My balance has improved and my ankles feel so much more reliable. I feel more confident in my movements in general and I'm less clumsy. Also I'm much more excited to discover a new hidden view motivating me out the door. It's worth the travel time if you don't live near nature. Just start slow. Those roots will get ya!

[konradponiewierski]

Some good advise.
I'm still learning.
Been running now for 18 months.
A few weeks after my 64th birthday.

[saladaufdieeichel]

My biggest point was first doing some strength training and then picking up running again. Before I always had knee pain. Now I can run 6 days per week if I want to.

[carmattvidz]

From my experience, if you run regularly and eat fairly healthily, the weight just comes off. I have returned to running after many years away, and I have lost 20 kg (44 lbs) in less than a year. I have not changed my diet radically; I've just stayed away from obvious junk food. When I was running huge mileage, my low BMI became a problem. My BMI at its lowest was 17 because I just ate when I was hungry and stopped when I was full. I was also running 31 miles per week back then. Remember, you can't eat 4, 000 calories in a day and think you can run that off. I need to consume about 2, 760 calories a day just to maintain my current weight. When I was running 31 miles, my BMR was only 3, 100 calories. It helps to know your BMR so you are not overeating or undereating. I am in a good place today with my BMI at 22! Running burns lots of calories, but unless you want to run halfway across your state, you need to watch what you eat.

[jamesmungall]

Excellent advice. It sums up everything I’ve learned from over a decade of running ultras in my 50’s and 60’s. Listen to this man

[NoNameArtist]

Thank you a lot. 20 years in such a short time is so valuable, it's crazy we get it for free here.

[MultiSimpsonator]

Running slower was definitely the one thing that heled me the most. It sounded like dumb advice and counter intuitive at first, but one day I decided to drop my pace during long runs and after a while I noticed a big improvement in performance during races. Looking back I think when I was running faster, I was constantly sore but ignored it and was running races semi injured, wondering why I wasn't getting faster! Now I just need to work on the other 19 points...

[lyndsaymaria]

Great video. I've been religious with my Z2 training for almost 3 months now and starting to see major improvements in HR v pace

[dresden_slowjog]

15:54 training load, so true! Been ramping up my weekly mileage to 50 km but dialled back to a week of 29.97 km when I threw in a harder interval mid-week and recovery took unexpected 3 days. I listened to my body. Stubbornly chasing my "50 km week" goal would have ended in injury. My tight calf told my NO and I listened, skipped my long run for one very short very easy jog. Secondly, once you are regularly doing a certain mileage but happen to fall ill for a week or two, no need to start from zero in slow 10 per cent increments. 20 to 30 cent increase is justified up to the old level. Reaching new, higher mileages I'd tend to be even more conservative than 10% from my aging bodies experience.

[mrnobody-kk]

great advice. thank you for putting the time into creating this video.

[markus]

Thank you! I'll put some thoughts here: All coaches on YT or IG are concerned about the cardio output part of the fitness. Not a single coach is teaching efficient movement. I am not talking about some principles of "running form" like head-up, short steps, etc. Rather I am searching for advice on how to combine relaxation and stance within the running cycle. When paying attention to "short steps in front" we still do not train how to stand on the extended leg while falling forward, but with RELAXED muscles except for necessary to maintain the standing position. When moving the knee backward in an extended leg, the Achilles tendon gets automatically shortened and the foot extends. When flexing the knee and letting the foot approach the butt, no one is speaking about the relaxed muscles this movement needs to have. My starting point is how can a tiny slim professional runner run at a pace of 3 min/km, while you and I with big muscles cannot... this is not a question of force, or cardiac output, etc., it is a mere question of precise coordination and relaxation in the right place, of finding the spot in the knee where it is supported by the shin and the weight is moving the knee forward, it is more like dancing, where impulse and moments are a rhythmic pattern.

[Trev_Draws]

Oh maaan. I had just come back to running after 3 years with long covid symptoms and after completing Couch to 5K immediately injured my ankle after going too far, too fast, too soon. I wish i had seen this video before. Invaluable stuff. Thanks!

[caromurph]

hands down the best advice video on running that i have viewed - and i've watched alot. Well done. Great to find actually brilliantly presented proper content on you tube on this topic !!

[lowzyyy]

Pro runners dont tell me what dosage of drugs they are using

[woodenpicklebrewing]

Great Video! All valid points, but the most important for me is "listen to your body". 4 weeks ago I did a Zone 1 long run for 3 hours, i.e. slower than normal, because I was feeling something in me knee. My knee did not mind it but for some reason I got sore calves. The next day i did a bike ride instead of a run, but 2 days after the long run I decided to anyway go ahead with my threshold session. I did not feel anything after the warmup so I though it would be fine. Wrong. Towards the end of the session i strained my calf and needed to take three weeks completely off from running, and that happened 5 weeks away from my next marathon. So now I'm back at it with less then two weeks to go... Thankfully I did not try to push trough the pain. Otherwise I would for sure have missed the Marathon. Let's see what it's like running a marathon by training mostly on the bike.

[Karmakatt]

Best 26min I’ve spent in a while. Cheers mate.

[garrytrillo]

This all makes so much sense! There's a lot I'm very aware of, but some not! Thanks for the reminder on several points that I'd forgot about.👍

[Marathon]

I agree with weight/fat loss, it’s all about the nutrition. I have run 120+ mile weeks and didn’t lose any weight when eating poorly.