Marathon & Long Distance Running Tips - PART 1

[socksnundies]

Good video bro.

[JogBird]

over the past 7-8 years, ive gone through like 20-25 pairs of the NB76x series (now its the 860).. great shoe

[teepspalmer]

thanks for the reply. I've been concentrating on pulling my hips in the last couple of days, even when standing or sitting. It's made a huge difference in my lower back. Last night I went for a 4.5 mile run and I found a big improvement in my pace. My heart rate stayed down and I found that I could push it harder than I normally could to stay under 80%. It's almost shocking to see the difference that it makes. On average I've had a 9:45-9:50 pace @ 170 bpm. Last night it was 9:34 @ 163 bpm

[SpookyyDeep]

Nice tips man.

[teepspalmer]

I have the same posture issue. How did you work on that? Did you concentrate during your entire run keeping your hips forward? Did you do more core work to pull the hips forward? What worked? I have low back tightness quite often and it seems my posture might be to blame. Thanks for your future response.

[kingles23]

@teepspalmer Ya when ever I went out for a run I concentrated on pulling my hips in, surprisingly I noticed that my pace quickened and that my back wasn't sore, it takes a while to get used to but it's so worth it

[OMEGAxWARRIOR]

i can only run 3 miles

[medley0602]

1 TIP/ DON'T RUN ON PAVEMENT. YOU CRACK YOUR BONE FROM THE IMPACT

[IanHudonFitness]

thanks for the tips! will try them :p , im currently studying in police technology in quebec and we need crazy cardio this will help me to get on point :p im more of the weight lifting type of guy lol

[kingles23]

@IanHudonFitness Good Luck! :D i am going the opposite way now and doing the heavy weight training lol

[kingles23]

@MMAC0RE Awesomeness! I know it will help you :) GOOD LUCK!

[rhidiandavies1991]

Thanks mate this has been really helpful. Having always done weight training I've only recently started running in prep for a half marathon coming up. I've really noticed that my quads, hamstrings, core and even cardio have been more than sufficient, but my calves get really tight and really slow my pace after around 4miles or so, I was just wondering whether there are any intensive exercises I could do to speed up their development? I'd be really grateful if you could help me out!

[kingles23]

@rhidiandavies1991 Other than doing heal raises (weighted) or running hill sprints, those are the only quick fixes to building calf stamina that I know of, if they tighten up during a run, just stretch them and then keep on going, it will make them last longer each run you do

[rhidiandavies1991]

@kingles23 Cheers, I'll give it a go!

[adzybee135]

Stopped watching at 2:25

[64noyt]

Nice Canadian accent haha

[unknownshadow1993]

I run everyday, should I keep doing that or should I run every other day?

[NavySEAL1106]

@unknownshadow1993 it's up to you if you think you can handle it..just never run while you're in pain though; i used to do that and i destroyed my legs..but they healed obviously (:

[ChellerChris]

thanks alot! i'm 15 and have been running for the past 4 weeks with my neighbor who is on week 4 of the whole p90x series, and have found this video to help me alot! we run about 7 miles. After using these tips i feel much better after and even before runs.

[kingles23]

@ChellerChris FANTASTIC! P90X will also help your lung capacity so keep it up! :D

[Fullcommitted]

I'm a runner who runs with a running club every Sat morning and this video was really helpful.

[kingles23]

@Fullcommitted AWESOME! I am glad :D

[MrCanM]

Are Nike Shocks a good use of running long distances?

[polishguitarkid]

70 grams are you sure?

[kingles23]

@polishguitarkid Yup that's what I use

[Julian20o8]

Hey I've been running distance for about a year now, I run a few times during the week but I go on a long runs every/every other weekend if I have time. I've built up little by little and now my longest run is around 18/19 miles. I always run after my second meal so I have enough energy and whatnot but I think I'm getting to the point where I should probably eat during my run. I tried packing a Power Bar but that doesn't have that many calories I think.

What do you usually eat during your runs?

[kingles23]

@Julian20o8 Honestly I rarely ever eat during a race, I just hydrate whenever I need it however during long practice runs I would stop at a hot dog cart if I was really hungry or drained. The best thing you can do is to bring power gels with you or sliced oranges I have found. I usually run in the morning right when I wake up so I don't feel too heavy from having too many meals in my stomach. Whatever you do eat before a run make sure it is packed with energy and nutrients

[Julian20o8]

@kingles23 Wait, you run in the morning right when you wake up? No breakfast!? I eat like 5/6 times a day so I'm always hungry and I tried running in the morning after having a small snack (Yogurt + Toast + Banana) and nope, that doesn't work for me haha. Like I said, I usually run after my second meal. I eat, wait an hour and then I'm golden! :) Thanks for the advice, I'm gonna get some power gels and tried the slice oranges you said.

[TheTurtleMan0824]

compression shorts!

[ojcoops]

Thanks this is brilliant information:) I go running 3 or 4 times a week, not that far maybe 8-9 km each time, but pretty fast. Funny about the water 3->4 litres per day, yes I am the same , I drink so much my friends call me the WATER MAN !!! interesting about the protein after a run. I may try to eat some fish or meat after my run in future. I always change the insoles for a pair of red Sorbothane shock absorbers, and then no knee or shin problem:) without these I would refuse to run!!

[kingles23]

@ojcoops Right on! I am glad you found the proper foot wear for you! Keep up the good work WATER MAN lol

[fantasticpanties]

Love the footwear recommendation! Pink piggy slippers! Too funny! I have found the absolute best fuel for a run to be fruit! Nature supplies us with everything we need.

[kingles23]

@fantasticpanties Yup! Fruit is awesome! Especially oranges

[luchador1764]

your goatee is mesmerizing as you talk.

[yoshiboshii]

Good stuff! A lot of stuff I haven't heard before and I have been looking for tips for a while now :P And all in one video. Woohoo! Thanks :)

[kingles23]

@yoshiboshii Right on! I am glad that I could help you out! lol

[Dazmx]

good advise man thanks

[adanali63]

thank you



[oIIJOSHIIoNe]

Can anyone tell me how i can find out, how far 1.5 miles is from a certain point?! Im joining the Army and need to run 1.5 mile in under 10 minutes... Thanks

[SkateAndCheerGirl]

@oIIJOSHIIoNe google earth has a ruler tool that you can use

[Poundage2794]

Just ran over four miles in about twenty-eight minutes on a mountain trail! Feels great! Awesome video, BTW!  :D

[Poundage2794]

@xxElectricFeel Exactly. I'd rather be a really skinny guy with a healthy heart than a huge-ass bodybuilder who will one day be too heavy to move... and won't.

[SilyrabiTrixR4KidZ]

I heard having dairy is bad to have before a race. Is this true how long before the race is it bad?

[kingles23]

@SilyrabiTrixR4KidZ Well to be honest I am lactose intolerant so I can't have dairy anyways, if you are going to run a race, best idea is just to have juice, water or a powerade/gatorade

[nadne92]

Thats the kind of man i wanna be,some wanna be strong,some really fast,i was always the endurance type.

[mikimotogirl]

Thank you so much ! I've got sports day in 2 weeks and eventhough i've got long long legs i can't seem to run fast..hope this helps.

[dardygurl]

@mramericanrebelidiot.

[MrAmericanrebel]

real man dont run. real men lift weights

[MsLegoWARS]

@MrAmericanrebel so your a fat shit?

[MrAmericanrebel]

@MsLegoWARS I'm a complete meathead who has all but given up on life outside the weight room. My only caloric intake comes from whey protein supplements and raw eggs. Please dont ask me to "Look here!!" because my neck is like a rigid tree trunk. My girlfriend is hot, but stupid. That is OK, though, because, as aforementioned, I am a meathead who prides himself not in intellect, but muscular girth.

[kingles23]

@MrAmericanrebel so essentially you are the type of idiot that gives true workout fanatics a bad name... faaaaaaantastic, PS I've run marathons and now I crush it in the gym. When you can run a marathon you have officially accomplished something more amazing than benching 300+lbs

[kingles23]

@MsLegoWARS Well Played lol

[proteanview]

Your video is a tremendous help. I've been running since April 2010. Started using Marathon Rookie's 16-week program. I'm doing it all on my own. The running is going well here in week 9, but I need to start paying closer attention to core strength training and diet.

My hips sway back, too. I've never heard anyone address this. I'll take your advice & see how it goes. Great stuff, mate.

[kingles23]

@proteanview Glad I could help out! I never knew about the hips either till a friend mentioned it to me, made a WORLD of difference in my speed and endurance! Good Luck!

[CYCLEUPHILL]

Thanks for the video man! Great information.

[juan44ist]

I eat a pizza by myself and chicken sugars and im still skinny so this is false u can eat anything u want because if u go in a diet it won't work trust me. I play soccer and we always run 6 to 8 miles a day and dam u eat anything u want and u loose a lot of weight so don't believe wat ur saying bro.

[kingles23]

@juan44ist it's pretty unfortunate that you have a closed mind to training advice, being that my sources of info were from olympic marathoners. Not everyone runs 6-8 miles a day and not everyone is born skinny. Maybe if you had an open mind to altering eating habits (not a diet) you would become a better athlete, but you are entitled to your opinion, but I'll stick with what the Olympic Champions suggest

[juan44ist]

@kingles23 Yeah man i was not trying to disrespect u i was just saying we have to eat all this stuff so we can have energy and carbohydrates are what helps us run more and last longer in the field. Coach said if we eat just vegies it will makes us get a headache or past out thats why we need to eat food that has a lot of calories and fats etc cuz we need the energy and we burn it fast.

[moolaman88]

@kingles23 Snap!

[hoddytoddy697]

@juan44ist not everyone can eat whatever they want and lose weight its called metabolism

[juan44ist]

@hoddytoddy697 yeap thats true but if they start running more and exercising more there metabolism will work much faster cuz now there body will function better.

[Knightwars4]

Oh yeah, I forgot to mention. Your helping me and other potential military personnel. Soldiers and Officers need to be able to run long distance in a Bergen with webbing etc etc.

[Knightwars4]

Very informative. I look forward to watching more of your videos more often. You come across to your audience as an ordinary, everyday person who also happens to be a runner. The best variety in other words :)

Thanks

[InfantryMarine1337]

thanksgiving run and grub today.

[Lobotomick]

I have a 10k in 2.5 weeks, and I havent ran for 2.5 weeks because of a shin splint. Pray to god I can train hard enough again without hurting myself >.<

[kingles23]

@Lobotomick Run on the grass while you are healing, it's less pounding on your shins and knees as it's a much softer surface than concrete/gravel

[specials29]

great tips mate, i love these kind of videos.

[MarkusAir2000]

Thanks for good tips. Im 17 years old and I try to run 3 times per week. 4 km each run.

[MrJacobemerson]

yeah man i used those pig slippers and they work GREAT! i finally ran the mile in under 4 minutes using them they really help!

[kingles23]

@MrJacobemerson that's the secret weapon! lol

[slidenote]

Cool video! I have the same posture situation you used to have. Ran my first 1/2 marathon this year, and shooting for my first marathon next year. I will take your advide to heart, but I will surely miss the beer.

[kingles23]

@slidenote lol I don't know how anyone could miss beer, GOOD LUCK!

[diddyxxxxable]

good luck with Boston. im trying for a sub 4 soon so thanx for the tips

[kingles23]

@diddyxxxxable Thanks and GOOD LUCK!

[JavaRacingCo]

im eating candy while watch this :/

[TheWannabeRANGER]

Thanks for the tips man. I'm enlisting in the Army August 6th and I want to be a Ranger. Rangers need to be able to run long distance and these tips really help me train.

[kingles23]

@TheWannabeRANGER Awesome! Good Luck!

[tabouleh2000]

you are the shit. as someone just getting back into distance running (just did my first 10k in about 7 years), your advice is priceless. keep it up. you inspire me.

[kingles23]

@tabouleh2000 Thanks Buddy, your comment made my day NO DOUBT! Good luck on your next races!

[trlaxr]

does more mileage help with your mile time because im trying to become a better miler/half miler and i really need help???? please give me advice

[kingles23]

@trlaxr The more you run at your desired pace the better off you will be come race time and it will make your races seem like you are flying

[metalshredderxx]

Hey, what do you think about long distance running and creatine? I know it helps with anaerobic exercise like lifting weights but what about long distance running? All i'm worried about adverse effects because I'm lifting and don't want to sacrifice my running ability. Thanks.

[kingles23]

@metalshredderxx creatine is and should only be used for lifting weights and add to water weight. Although I am against using products like creatine, as it is a crutch, it is effective for adding weight. When you use creatine it will slow down your run speed as well as stamina so if you are a runner I would stay away from it. All you really need is protein to help build and repair muscle.

[shawondemand]

If you really want to really up your game buy custom made shoes..

[dpt4565]

Im 15 and I ran my 3 mile in 18:54 last year. Now i can barely run 3 miles is 21:00 and my legs get really sore. Should I continue to run on sore legs because I know I can do better?

[kingles23]

@dpt4565 if you didn't run for a year and now you are starting up again, then it will take a few runs to get faster again. If you've been running all year then you might not be getting enough nutrients from what you eat and it could be causing the discomfort.

[irockco]

@dpt4565 Also, hurting/sore legs can be from dehydration. I know that from experience, and it really slowed me down.

[Dinosaurs424]

How do you start becoming a long distance runner from square one (barely able to run a mile)?

[kingles23]

@Dinosaurs424 Start off at a mile... then build from there, it doesn't take very long, just make sure you are drinking plenty of fluids

[Kenzington07]

Man you are awesome! I am training now and over the summer for my cross country team i am so psyched and your vids helped me alot especially with my form thx!

[kingles23]

@Kenzington07 AWESOME! You will be surprised how much of an impact just changing your form can make!

[Alexanderb2256]

Bro I have to get use to runing 10 miles with 100 pound of weights I am going to be a Recon Marine what do you suggest?

[kingles23]

@Alexanderb2256 I suggest you start running lol. I'm not in the marines so all I can say is good luck and don't give up

[Dr13igbean]

How much protien do you consume in you protien shake after runs. 17grams or 70 grams.

Thanks in advance

[kingles23]

@Dr13igbean 70grams, so basically as close to a gram per every 2 pounds of your body weight roughly

[wannabehendrix]

No alcohol!! Dammmm

[lauralikes]

hottie

[kingles23]

@lauralikes lol

[hottyfromnotty]

great tips and very informative. Thanks for the vid!

[BriansDuckBrits]

Thanks for tips. I'm just starting out in the running world. I used to be that person who couldn't understand why someone would volunteer to run just for the fun of it... now I LOVE IT! I really appreciate the be proud of yourself comment. I'm only up to 3-4 miles at a time, but I ALWAYS have a smile on my face because I know that I'm doing something I never thought I could do!

[kingles23]

@BriansDuckBrits The fact that you are running with a smile on your face is a pretty amazing feeling!

[hididdlyho82]

That was really helpful 5 *****'s and also a friend invite.

[101Runner1]

Wonderful tips I love the "be proud of yourself"

[sjcosh]

Great tips, thanks

[mohsin364]

Words to live by... "Be Proud of yourself" Thanks for the tips,

[SawViking]

You should use the Asics Hyperspeed 3 for races. It will be a lot better having seperate shoes for races and intervals vs. regular trainings, because of the lighter weight and it puts you in a different mentality.

[skidrow331]

hey dude thanks for uploading this im gonna try this stuff

[doncorleyone]

thats big time for this post! i just need to gain endurance for police academy.. i will need at least 2-5 miles under my belt..  Im more of a sprinter.. so 2-5 miles is a big challenge for me..

[ZukoVSAang]

er 1 question.can i ask how do u do the stance?the 1 to extent ur leg further and saving energy.

[ZukoVSAang]

LOL! THE PIGGY SHOES! UR FUNNY!

[swimguynj]

Hey - Thanks for this info. I am running the NYC Marathon in 2011 and have begun training for it.

[kingles23]

GOOD LUCK! Hope it goes great for ya!

[cindyheartsyou78]

thank youuu :]

[chengirlxxxx]

I have cross country tomorrow soo YEH :P

[jEllYkEllYbEllY13]

I do cross country !

do you do the 5k ?

[kingles23]

@jEllYkEllYbEllY13 I started off in cross country doing the 5k in highschool and added on from there

[Livelife417]

aboot

[kingles23]

don't forget 'EH'

[Miickymick30]

I'm doing cross country this year, and I don't know if I'm going to live though it, I get side aches, and i cant run very far without walking.. I feel pethic

[kingles23]

Set up a training schedule for yourself, and slowly increase the distance of your run each time. I used to get side aches all the time but that's just a cramp, sometimes you can push through them and break that barrier, but I would suggest core exercises to strengthen your abs and obliques so you won't get those cramps very often

[MrZenic]

What's the term he used for the constant friction/rubbing agianst body parts? sounds like chiffing or smth. At around 2.00.

[kingles23]

chaffing* lol

[shift2max]

chafing.

[xFINNTASTICx]

I am inspired by your words. :) I used to just chase the top runner, and that seemed to work for me =\. but You are right about everything.

[kingles23]

I hear ya... it is pretty tough not to chase the lead, but it's good self-disapline if you can focus on your own run

[GRiMxPRoDuCTioNz]

Hey man im thinking about getting into running and your inspiration has made me want to do it even more!

I'm going to start now.

Thanks! :)

And Goodluck in your future races.

[kingles23]

Thanks! and good luck to you as well!

[deeprock2009]

Good suggestions. I am in training for my second marathon at the moment. Purchased a Heart monitor and find it a fantastic aid. I mostly run on my own but this year I can now more accurately measure my improvements.

[kingles23]

Good stuff! I've never used any monitors but I am sure it would serve a great purpose and help distract you from all the other runners around you

[skarpengland]

i excercise runnings on a treadmill. the inclince is 10, and the speed is 15, and i run for 50 seconds, repeat 10 times. is this good training for long distances?

[kingles23]

It's good training if you are mixing it up with long runs. You have to keep your body guessing and by cross training you will be prepared for anything

[skarpengland]

@kingles23 its been a good while (Almost a year) since i practiced those kind of hill-runs. now, i mostly do training like 4x4, Floorball (Its effective short-intervals), and runs around 5-7 km. its a nice mix! have the rhytm down now, 3 months until season start <3 looking forward to it. goal is to surpass 39:59 (BARELY under 40 :P) on 10 km. hope i do! any tips to improve 10 km running time?

[kingles23]

@skarpengland Running a 10km in under 40min is totally possible, it just takes watching your run time at each km and pushing yourself harder on your run if you are not ahead of your goal time, sounds pretty simple and all but it's mostly believing in yourself and not giving up.

[skarpengland]

@kingles23 Well, my personal best is 38:42, and i seem to be stuck there...last runs have gone worse and worse until last autumn, i managed 39:59, talk about luck :P i seem to be stuck around 38 - 40, but one thing is sure, im never giving up !

[jonfromcanada]

You need to have carbs after you run, not just protein. Otherwise your ability to restore muscle glycogen will fall dramatically, and you will be sore for hours.

[12rossja]

AHHH manitoba marathon is too close!!!

[tienshenhan86]

What a positive motivator, I will try to follow these guidelines. What does he say at 2:44? it sounds like "you will find u near the washer alot more...." also did he say seveny grams of protein or 17grams. Thank you!!

[kingles23]

haha it says "you will find that you go to the washroom a lot more" and "70 grams of protein"

[YFM]

can't you do all your videos nude?

[kingles23]

I think streaking is good times for sure... but running tips and nakedness might make things distracting hahaha

[rangeblood89]

yo thanks alot i coludent teach my brother properly but after watching this vid i can help my 12 year old bro who is only 5.0 in height.

[InterceptingFist]

Thanks for the video. I'm joining the United States Marine Corps come August and all they do is run run run during boot camp. I've never been a long distance runner ever.....so I have a few months to get myself in shape for it. Thanks for the tips...

With Respect.

[kingles23]

Awesome, good luck with everything!

Much appreciated

[gbilios]

i suggest you go mountain running.

[hawkinsmd]

Why is this rated 1 star? It deserves 5.

[kingles23]

Haha thanks, I was starting to think I had bad tips to share

[hawkinsmd]

All your videos are good. I may not comment on all of them but I watch them all. Good stuff.

[jpercy2009]

thank you for the video

[kingles23]

Np, thanks for checking it out