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Great explanation 😊

Good video ☺️

I have struggled for years to find a way to find a way to run more regularly without destroying myself each time and last night I went for a 50 minute run in Zone 2 (as you clearly described) and not only did I enjoy the run, I felt amazing afterwards..... don't know if this is a one off, but it has inspired me to carry on with your running combination, so big thank you for taking the time to film and post this.

The simplest advice is the most amazing and effective. Thank you, Chris!

Hi Chris, can I ask please, what exercises/ stretches do you use immediately before a morning run. I am often stiff and sore upon waking and never seem to fully ‘warm up’ before leaving the house. Apologies if you’ve covered this topic in another video.

Thanks for this! Great video! It’s all about being in the moment🤟

Hi Buddy, fab video actually helping me train so well for my 2nd Ultra which is a 50miler. What pace do you run in your recovery runs, is this Z2 or Z1? Keep the vids coming

Quite an experience Chris. Congratulations on what you covered and good luck on the track. A positive take on your run is the way ahead. I was running/ spectating at Butser

put gear in description..we would love to know what gear you use

I can’t recommend kettlebell swings enough for tuning up the lower back!

Hi Chris, been following your plan and it appears to be working like a dream, thanks a million. My event is coming up in a couple of weeks and I wonder if you’d share some thoughts on the leap from training to a 100k event. Longest training run is 4 hours, the event could take 4? 5? times longer than that. Does Adrenalin fill in the gap in the day? If you had any reflections I’d love to hear them. Thanks again.

Hi Chris, good clear advice.. I'm getting back into running after a break and I entered an 18km trail run in the Alps, where i live.. my main problem is trying to find a pace which allows me to keep to the zones. I'm 70 so Garmin tells me zone 2 is between 90-104. The lowest i can get my HR n still run is around 110. Obviously thats on the flat, so hills are impossible below around 130.. ive completed runs where Garmin says I've been in Zone 5 for for over 50% of the time!! My resting pulse can be as low as 38, n my max seems to be around 155 which is about right for my age.. any advice how to keep to these zone goals? The 18k was great.. a basic up n down 900m. I walked fast up n ran down.. garmin pegged me at 81% in Zone 5! Has to be said it didnt feel like it.. Ps i see from ur Tshirt u did the Snowdon ultra! I was able to do the 3 peaks race in the 80s n did the the Caernarvon Snowdon leg followed a couple of days later by the Ravenglass Scafell leg.. it was fantastic!! I think u'd enjoy that! Cheers

Talking in a calm manner, not this RUclips shouting and over exciting voice. This is so refreshing. Thanks for that!

Wonderful info. Thanks Chris. Greetings from Lapland.

If you can't eat you need to throw up and slow down. been there too many times, but once you throw up you can get going again... If you don't miss a cutoff time and you are not injured you just need to keep going... assuming the race is important enough. Really don't think I could do an ultra on a running track! good luck with that!!

help i get bored during my runs. Like i just get bored and want to stop out of boredom. I should try music i think

Is this the shoe you’d recommend for trail runners?

Good video! 👍 Interesting, these are the same exercises I do, barbell squat, Bulgarian split squat, dumbbell bench, pull ups. I do 5 x 5 on all as I just want strength without increasing muscle size. I don't do the hanging leg raise though as the pull ups work the core enough.

This video is so helpful you can't even imagine, sir ❤ Cheers! 😂 p.s. I don't drink for years and I consider Allen Carr's method the best.

my training "plan" is walk up lots of hills at weekends.

Thanks mate great video I am looking at adding strength into my plan and this is a good starting point. I will keep an eye out for your more advanced workouts when they come

Great video but as I suggest with all videos LOOSE THE BACKGROUND MUSIC

Hi Chris, great video. Me and my wife both enjoy your content and we’re both inspired to run ultras together due to your wise words from your professional background. My question is, have you considered doing a full / half ironman? And if so… please take is on that journey! 😂🎉

Such a great Video, I hope more people start to realise that lifting weights is mostly unnecessary . Real health and fitness is felt when you achieved a Great Balance between your Red & White muscle tissues. Too much red is expensive, unhealthy , unnecessary.

Great content - My menu for everyone i take baby food in squeeze tubes - i find these are really good for the protein + they are higher in carbs - and its real food. The ones i get a same packeting as gels - just with a screw top though . Heaps of flavours . And i take the usual salt tabs and tailwind.

Love the content!

Where are those lifting straps from?

Thank you for your video! I am glad I'm not the only one to be ranting about the water situation. I DNFed the 50K, my first ever DNF - having before run several much longer ultras. I trusted the organisers who said "no hot weather kit" needed and started with just 1 L water capacity. The first aid station had no gels (!), so I could only refill my liquids. I ran out of food and was completely dehydrated during the second ascent of Snowdon, even contemplated pressing the SOS button. No aid station at the top of Snowdon broke me and many others. I saw dozens queueing to buy water from the Snowdon cafe. The whole organisation was a shitshow: no sweep buses, no gels, vomit-inducing isotonics. Cherry on the top: white bread and peanut butter sandwiches offered on a Sun-scorched day like that...

24 days 19 hrs

Super valuable video Chris. Thanks for putting it together.

I bought these shoes and after one run I knew it wasn't going to work out. I got that calf tightness and fatigue very early, and my feet ended up in pain from the firmness. I got heel slippage until I really cranked the laces down, which didn't feel great either. Trying new things is a trap.

Should i do these if I'm overweight? I always feel slight joint pain after doing walking lunges, not while I'm doing them or anything.

Great video! In the part about your tuesday intervals you say during the last interval: 'now I can give it as much as I can'. What does that mean? 2 minutes all out? Or stick to that target heart rate of top Z4 + 5?

Very good video I would only add hip thrust!

Respectfully, unilateral calf raises are a must for runners - injury prevention! Dumbbell bench press has zero correlation with running - I would recommend a single arm cable press in a split stance, with combined trunk rotation. Combine this with the single arm row version - and both mimic the sling mechanism which occurs when running.

What tempo work out do you do on treadmills and steppers?

It’s so impressive how patient ultra runners have to be

Great video. Just did that run this year and mile35 aid station was similarly bothersome

Hi Chris just watching this video again because I found it so helpful. I'm in the process of trying to figure out my new training program for the SDW100 next year. I think I've been overtraining -running and not lifting heavy enough in previous cycles. I felt somewhat burnt out after this last cycle I also have been left with a hamstring injury after the TP100 in May, but I have also been prone to tendonitis in previous cycles. In your veiw how many miles per week is adequate for 100 mile race? (I find it easier working in miles rather than time). I'm holding Peak milage of 70 something a week over a 6 month cycle. should I straight out swap a day where I run for a day where I do strength? Do I do both? What is the best protocol? Any information in any form (video or written would be greatly appreciated. Thanks. Ed

Hey guys! A couple of points of clarification. I've had some great comments that have highlighted a couple of gaps in the video, so I wanted to highlight this comment to answer them all in one place for new viewers to find. First up; a blanket statement to explain the goal of this video. It's aimed at beginners - people who want to strength train but have no idea where to start. This workout is a great starting point and covers the basics. There absolutely are more things I could throw in (and I do cover these things in other videos), but this is a workout for newbies. If you're asking more nuanced questions, you're probably a bit ahead of the target audience of this video. I will be releasing plenty more nuanced videos on strength training, so hang around because I love a nerdy conversation about strength! Secondly, no hip hinge or hamstrings? Well, although this workout is an exact workout I do, it's not the _only_ strength I do in a week. I do believe a hip hinge is a very useful movement for all of us to be doing, but the squat and a single-leg movement train the hamstrings too, just not as much as a hinge movement. Again, this video is aimed at the person who currently isn't doing strength and wants to start, so they don't need to be optimising everything at the beginning. Why do bilateral and unilateral, wouldn't unilateral be enough? Well, I love doing a bilateral exercise because this is the heaviest weight I lift in my week. Having the extra stability provided by my feet being in line with each other means I can shift the most weight, much more than in a unilateral variation. I like the strength this gives my hips, but also the axial stability you gain (it trains the deep, postural muscles to control the spine). The unilateral exercise, however, is great at improving balance, it highlights asymmetries in strength, and it harnesses the 'slings' in the body (groups of muscle and connective tissue that cross from shoulders to hips) in a way that bilateral exercises don't. I personally feel we need the benefits of both: the heavy load and axial stability of bilateral training, and the balance and sling-loading of the unilateral. (Not sure how much sense that made?! 😂) So, in short, I stand behind these movements as a great starting point for beginners, but there are absolutely more nuances and techniques involved in a complete plan to be used for the long-term. I couldn't cover all of this in one video, but I will be in future videos, so stick around if you want to join the conversation 😊🙏

Love that graph. So true

Would you do that with strength work (before or after) or just pure cardio sessions?

Hello, you have such a beautifully calm voice to listen to and I enjoyed listening. I have run most of my life and I am now slowly increasing my distance for more long distances after surviving Chronic myeloid leukaemia ( CML ). I hope you continue to tell your running stories. Have a great day, cheers. Wylie

You have a lovely asmr voice 😊

Awesome video Chris. I would definitely do this workout. Although i would like to know if just doing the unilateral leg strength exercise also cover for the bilateral leg strength exercise? 🤔

No hamstrings?

No hinging movement (Eg KB swigs, deadlift, Trap bar deadlift etc)?

Favorite and Bulgarian Split Squat in the same sentence?