How 9 Tiny Changes Have Huge Running Impact (Marginal Gains)

Sometimes we just want to know the smallest, easiest changes we can make to our running that will have the biggest impact. A marginal gains of sorts. And although we might not be at the top of the sport, there are always little things we can do to make the overall experience better. So i've come up with the 9 smallest tweaks that make the biggest running changes for you!

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[Estertje]

'it costs nothing to find a hill and run it'

Cries in Netherlands 😭

[itsevelinakp]

I just ran my first ever marathon, im so so hyped, sub 4h marathon

[nickbarton]

I took your advice on sleeping about a week ago. To be fair, so far I’m only managing about an extra hour a night. However, and I know exactly how this sounds…but cannot tell you the difference. As a 50-odd year old returner to running, not only is my recovery better, the quality of my runs are better but the effect is almost ridiculously immediate, well for me anyway. So thank you!!! I just need to stick to it and build that habit.

[DP-shnk]

a lot of the content you put out around these improvement Videos aren't new insights, but the way you present, your attitude, and your demeanor I thoroughly enjoy them and often do pick up at least one new insight Thank you so much for your work and hope you guys continue to run healthy and happy.

[arthas]

I like this channel. I have a spinal cord injury that makes running, jogging, or even fast walking impossible but i still watch it

[stephaniesansoucie]

I struggle with shoulder tension when I run, so I tried your "holding a crisp" tip. Wow, what a huge difference! Thank you!

[ADAMBLAZEVIC]

Couldn’t agree more on the last one, you absolutely get that Rocky feeling after a training session like that, I find it very difficult to go out in a rainstorm but after I’m very proud of myself. Not to mention the fun of seeing all the confused faces when they see you 😂

[toddboucher]

I live in the hills, so I always ran the hills and coasted east down. Had a coach tell me 1 day a week run hard up and hard down then cool down on the flats. It totally changed me.

[SimonBanfield]

I find these videos so motivational. Great work.

[Kelly_Ben]

Loved this! As someone who trains for ultras around a 65-70 hour work week, micro changes are the only ones i have the time or energy for! Also, i LOVE the Bix recovery tablets! Electrolytes and natural anti inflammatory ingredients in a tasty hydration- increasing tablet.

[carsdtb]

I am a road runner, I like the odd hill.
Today I did 13.5 miles on trails with 2, 000ft elevation and rough terrain and was forced to walk a bit.
I tell myself 'I am not a trail runner, bad at it' etc but fact is I'd never be any good if I didn't try!
My tip: identify what you are weak at, and then hammer it until it becomes one of your strengths. 😎

[Ian-oipe]

The clenching of the hands is something I used to do.
My ring finger in both hands would dig into my palms.
I've watched Mary how she keeps her hands 'open' and relaxed and I've implemented that when I run and it's definitely made a difference.

[davidrogers]

One thing I've found: always be prepared to make good decisions when running. I can't think of a race or training session I've done which didn't involve some sort of decision point. On race day, it can be the difference between a terrible outcome in challenging conditions, and an unexpected performance which gives you massive satisfaction. Sometimes the decision could be to be more conservative (e.g. drop back and join a group being paced), sometimes it'll be to be braver (trusting your base speed in the closing stages). Or practical stuff like deciding to take a gel sooner rather than later.

Get good at making decisions and your performance should improve!

[potblack]

Interesting, informative and entertaining..as usual..one of my favourite channels..thank you👍

[mattsully]

Went for a run in a crazy thunderstorm. I had a great time and there was free entertainment during the run. I mean after awhile you can't get any wetter so...

[danielrennie]

great video again Ben and Mary! thanks for the advice :)

[kathydriscoll]

Great advise. Will try several of these

[robonixon]

Might try that pillow trick for my next marathon.

[outerheaven]

Yeah some good tips here. My sleep isn't always perfect and I sometimes struggle with knowing if I've put enough electrolytes back in to rehydrate. It does have an effect if you don't do it... concentration gets affected etc.

[carlholland]

glad to see you finally mentioning electrolytes. keep mentioning them, its super dangerous to train without them in many instances