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Cam Wurf’s 5 Pro Running Tips | How To Progress Your Running

Cam Wurf’s 5 Pro Running Tips | How To Progress Your Running


(logo whooshing) – Right, well, today we are joined by Ironman World Championship
bike course record holder, Cam Wurf. So thanks for joining us today. – Pleasure.
– But it’s not the biking we’re going to be chatting about today because–
– We’re not? – (laughs) Sorry, we’re not. – Oh gosh. (laughs)
– ‘Cause you recently posted an incredible time Ironman Italy. Actually, top 10 fastest time
and time in all time, 7:46. And in doing so, posted
a two hour 45 marathon. So I’m really interested to find out how, well, you’ve transformed your running, you’ve really progressed with it. So wonder if you could
share some tips with us? – Absolutely, I’d love to. I guess, well, tip
number one is be patient. You know, with as opposed
to swimming and cycling, where you can basically rewarded by just doing a hell of a lot of something and sort of smashing away
and getting better at it. If the running, you do that,
you’ll end up hurting yourself. So you have to be patient,
allow the foundation to build and as that builds you’ll
start to increase your pace and, obviously, run further
in the same amount of time, and then start to increase
your time and really do that. – [Mark] So have been able
to add distance, intensity? Is it a mix of both, yeah?
– Yeah. – But the way we did to add
the distance and the volume, to the point where we felt that I could be competitive at this level, which, as a rough number, was
between 80 and 120k a week. We weren’t really sure
where that would fit. As it turned out it’s been
around 100 kilometers per week. In February, for example, I
probably rode my bike twice, as I built up to 100k per week. Because we realized that we had to give my running
legs maximum attention to be able to deal with the
load, recover from the sessions, improve and become more resilient
before we started adding the load of the bike back onto them. – Okay, so you’ve probably gone into a second tip for us there. So it’s actually a case of prioritizing a certain discipline, if you’re really trying to focus on it. – Particularly on the running. I think that that’s really a key because the amount of wear and tear the running has on your body, compared to the non-weight-bearing
swimming and cycling. So I think the key there
is respecting, you know, what running does to your body. There’s a reason that the
world’s best marathon runners train, maybe, 15 hours a week. Which isn’t a lot, you
know, when you compare it to full-time Ironman triathlete, where you’re looking at 25 to 35 to 40. (gentle upbeat music) To number three, good footwear. I never ever run in the same pair of shoes in consecutive days. Your shoes cop a bit of a hammering, like your body does when you run, and they actually take at least 24 hours, as a rough rule, to decompress. – And do you ever change
the type of shoe as well? ‘Cause that’s another
thing I’ve heard people do. – Yeah, so obviously, for the long runs, they’ve got those very specific
ones with the carbon plate. They’re actually designed,
I’m sorry to burst the bubble, without making you magically run faster, but what they are designed to do is give you more return for your efforts. So they don’t actually break
your body down as much. So you’re able to do
more training, in theory, which makes your fitter, which
then makes you run better. So when I do a long run,
like today for example, which was the long run, of
course, I wear those shoes. For the shorter runs I’ll wear something maybe with less support, which teaches your foot
to improve its stability. The little muscles in your foot. And then for the track I wear
a different pair of shoes, a firmer pair of shoes. Those, obviously, those ones with the carbon plate are quite soft. I understand, not everyone’s
got the opportunity to do that, but at least if you could have two types. You know, something with a
lot of cushioning and support for your longer runs
and then something else that makes you work a little bit harder for those other workouts. So, you know, shorter speed
workouts or easier runs. – [Mark] Yeah, fantastic tip. ‘Kay, next tip, if you’ve got one. – Yeah, another tip that
I’ve been so grateful to have such high level of advice, is don’t bother running too fast. Even my track work, I don’t go much quicker than 320, 330 pace because that’s my
realistic threshold level. Because we’ve found that, yeah, once you start pushing a bit more than that really does take a
big toll on the other aspects. I mean, you’ve got to think
about it as three sports, it’s not just one. – So again, it’s back to that consistency – Yeah
– and thinking about the bigger picture.
– Yeah. (relaxed music) Another tip is you do have
to appreciate that it does take a lot out of your body. So recovery. You know, your food straight after. You know, your carbs,
your protein to recover. You’ve really got to respect
the fact that running is hard on your body. – Yes, I can see it’s something you value and we’ve just come in as you were mid-stretching
– Yeah, yeah. – You’ve just finished a long
run, so what was your prep or your plan when you
came in through the door after that long run? – Yeah, I mean, first thing is
get some good fluids on board with some good sugars and so forth. Have some beet juice. Get the get the nitrates back in. And then, yeah, protein bar. My stomach is always a
bit messed up after a run. I don’t try and force food in straightaway because I feel quite irky
for a couple of hours. – I think that’s quite
an interesting point. I think a lot of people are like that. Particularly after hard sessions and they avoid eating because of that. Actually it is important to get something in.
– You need to get something in, so I tend
to use apple juice. I love apple juice. – That’s a great idea.
– Beet juice as well, which is also got a lot of sugar in it. And the electrolyte tablets, always have that and some water. So just liquids. If you don’t stretch,
if you don’t eat well, if you don’t take your recovery seriously you’ll carry that
fatigue into the next day and then the next day and it’ll amplify and that’s when you can
start to break things down and get yourself injured. So, yeah, I think the big thing is you just got to respect
how hard it is in your body and do everything you can
to look after yourself. – Well it is clearly working. We’re very excited to see you
race, the following weekend at Ironman World Championships. If you’ve enjoyed today’s video, please do hit that thumbs up button. If you like to see more from GTN, click on the globe and
subscribe to the channel. If you’d like to see Cam Wurf’s bike, when we actually compared it against another uber biker of the sport, you can see that by
clicking just down here.

22 comments on “Cam Wurf’s 5 Pro Running Tips | How To Progress Your Running

  1. Really good to get advice from someone who is really a super biker and has been able to transform his run instead of some freak runner who has always been good

  2. "How To Progress Your Running"? Just sneak behind a tree, wait for Eluid Khipchoge to pass by, and pounce on him. That's it. You're first.

  3. Interesting about the shoe alternating. I’m always using multiple pairs of shoes, but one is a workhorse shoe. I’m going to try the every other day thing to see if it makes my shoes last longer. I’m at pretty much zero injuries so it wouldn’t help me be healthier.

  4. I would like to ask Cam, did he increase his PR marathon time ability, or did he only increase his marathon speed at the end of a triathlon? Maybe even he doesn’t know. I could see how it’s possible that he didn’t become a better runner, he just became a better one at the end of an Ironman.

  5. Add 20 or 30 more years to your body and its super easy to hurt your body even more with running . Thats why you don't see many 70 yr triathlete's who run well . I plan on being one of the few who do .

  6. Great interview, thanks Mark & GTN! This guy's insight into how to improve running for IM training is worth noting. If anyone can improve upon finihsing the 2019 Kona IM in 5th place it is Cam Wurth. It would be great to see him on the podium next year. One last thought, a healthy Jan Frodeno returning to the 2020 IM Kona would be hard to beat.

  7. Oh wow I am so grateful thanks Cam and GTN for such a great video! It confirms what I've been thinking for a long time but goes even further! I was always reluctant to do VO2Max type of efforts on the run because of the recovery needed afterwards and I've done my biggest breakthroughs by doing more threshold type of workouts (tempo runs, mile repeats). That Cam doesn't do any and still is able to run a 2:45 marathon is remarkable! I assumed VO2Max would still improve running economy, but something you could also earn with hill reps which spare your joints a little bit better than that. Definitely food for thoughts thanks!

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