3 Powerful Ways PRO Athletes Run Faster for Longer

If you really want to run faster for longer, there are some secrets about the different types of running endurance and aerobic fitness that you must know to improve your pace and stamina. Today I'm going to dive deep into uncovering how to run faster without getting tired.

FREE RESOURCE SHEET:
Download the quick resource sheet with links to exercises and info that will help you to imprive your stride length and stride angle as described in this video:

⬇️ BULLETPROOF RUNNERS PROGRAMME:
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🔴 WATCH NEXT

➜ TRAINING LOAD - The Hidden Formula to Run Fast, Pain Free:

➜ 20 Years of Running Knowledge in 27 Minutes:

➜ How to Run Fast with a Low Heart Rate:

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TIMESTAMPS:

00:00 - BUILD THE ENGINE
09:38 - WASTE LESS EFFORT
16:15 - TUNING THE ENGINE

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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 #Fitness

[JamesDunne]

If you're interested in the science behind the research I mentioned, I've linked to a document containing references in the description of this video!

[inatehex]

I am absolutely loving the content on this channel. Thanks again!!

[user_qwerty]

C A D E N C E ! I just got mine from 166 to 182 (with the help of a new watch). Got a sizable speed boost and even greater heart rate effect. Did 30k with heart rate of 155 instead of habitual 170 while still breathing through the same nostrils)) Hamstrings were on fire afterwards 😅

[tommytp]

Hi James!

Great presentation, you're great when you're talking to the camera like this.

[irishmusiccentral]

This video is so accurate, my 5K time is 22min yet marathon time is 4hr17. Thanks for the training tips

[adamlarson]

Loving all the recent videos James. It’s just what I’ve been needing

[mattheworr]

Excellent summary of all important items

[keithfletcher]

Thanks James, love the content, will be doing your examples especially the VO max.

[adventuredogs]

Thanks James, looking forward to trying these. I am only experienced in interval training HIIT and Tabata style dealing in seconds rather than minutes. I've never tried VO2 Max run training, but really keen to see how I get on 😊

[HristoGochev]

Hey James, first I wanted to let you know I found the video from an email you sent me. I love the channel and I recently for the BPR programm!
So to the question- how does "building the engine" translates to trail ultra marathons where you can spend days in the mountain. You can't talk about target paces at all. What do you think should be done in training for 100K or a 100M race with lots of climbing? Should it be all about endurance?

[suppersday]

Great video. Something I'm struggling with though, I can run 5km+ comfortably at 6:00/km, with 5:00/km being my "race pace", and it feels pretty easy and aerobic, can keep a conversation going but it's obvious I'm working out. But my HR is ~160 which would be way over my zone 2.

If I run at zone 2, so down below 140bpm (I'm 30) I am crawling, like 8:00+/km, so I've been doing Maffetone training so not going above 150bpm where I can run between 7-7:30/km.

And yes this feels really easy, but this means there's a huge gap between zone II ish speed, and tempo speed. And how do I then do tempo/threshold training when 6:00/km feels really easy, but is wayyy above my zone II? The gap seems huge between zone II speed and race speed, and it's really hard to determine how fast I should be running for different types of workouts.

[kinchma]

For low HR training - Do you target the "average" heart rate of your run in zone 2 or the ENTIRE run not exceeding zone 2?

[mikiks]

Hi James, I'm preety new to running but I'm quite dedicated to improving my technique. Can I kick with my knee, so it's completely straight for a second or should I try to avoid such a movement? All the best

[rubarb]

I’ve followed the 80/20 approach for the last 18 months, and have seen some small improvements. But this has been undone by a couple of periods (both about 1 to 2 weeks) where I couldn’t run through illness or injury. It is disheartening to find myself now back at the same fitness before I started this nearly 2 years ago. Will my aerobic fitness return quicker than before? At nearly 50 years old I don’t have time to spend another year or two making slow progress!

[Stigmah]

I've been told recently by a high level biomechanics coach that when I race my arms dont come down and cross the midline of my body at the same time that my foot on the same side strikes and my hip drops. Apparently my arm swing is slightly delayed. How important is this for running economy as I have been working hard recently to fix this?

[koen-]

Isn't 4 minutes at "max 10 minute effort" a very hard interval? I'm currently training for a 17.30 5k, with my hardest training being 6x 1k. Your suggestion would mean my VO2 max intervals would be faster than my 5k speed, but also longer intervals. That's a killer

[ianiPad]

I don’t get lactate threshold. What am I looking for to tell me I’m approaching it without exceeding it? If I manage to run well in zone 4, should I push through into zone 5 looking for the threshold? There’s no way I can afford lab testing so I need an intuitive sense of where it’s at (like conversation pace for zone 2).

[paulfulbrook]

I'm 49 yrs old and use a Garmin Fenix 7...I wonder if my VO2 max level will jump up when I hit 50yrs old? My VO2 Max is currently 47 and has on, y just teacher "excellent"....

[tacoyaky]

You said that an 8 out of 10 is an effort you can maintain for max of 10 minutes? Isn't 8-9 RPE the recommended effort for a 5k race? So the max most people should be able to hold that should be 20-30 minutes, right?

[MrJDeJesus]

I have tried the Zone 2 running pace to be able to run faster at a low heart rate and every single time it leaves me with sore knees and worry about future consequences if I continue. Can I do the same training with swimming and biking and if so…how? Thanks