How Slow Should Your Recovery Runs Be? Quelle doit être la vitesse de vos courses de récupération ? リカバリ実行の速度はどれくらい遅くすべきですか? 복구 실행 속도는 얼마나 느려야 할까요? Quão lentas devem ser as suas corridas de recuperação? 您的恢复运行应该有多慢？ 您的恢復運作應該要多慢？

Hi and welcome to The Running Channel Monthly Show for August brought to you by

our friends at Wiggle. Here's what's coming up. Wiggle の仲間です。これが今後の予定です。

Time to take a look at some of the racing that's been going on this month and over 今月以降に行われているレースのいくつかを見てみましょう

10,000 of you took part in the London Landmarks Half Marathon, |||||||런던 랜드마크|| 10,000 人がロンドン ランドマーク ハーフ マラソンに参加し、

and even more of you tackled the Vitality Big Half too. |심지어||||해결했다||활력||| さらに多くの皆さんがバイタリティ ビッグ ハーフにも取り組みました。

There was also a week of running festivities over in France at UTMB |||||||축제 활동|||||

Mont Blanc with mountain ultra running 몽|블랑||||

galore. We're now 풍부하게|| 豊富。私たちは今

looking ahead to September in this month's See You On The Start Line and it ||||||이번 달의||||||||

is well and truly the start of autumn marathon season.

So after all the cancellations and postponements because of COVID in 2020, ||||zrušení||odklady|||| ||||취소||연기||||

September is a packed racing schedule with the first of the world marathon

majors of 2021 taking place in Berlin on the 26th of September.

I hope to see some of you there. Tell us in the comments 皆様にお会いできることを楽しみにしています。コメントで教えてください

if you're going to be running or cheering on as a spectator.

There's also the Great Manchester Run and Brighton Marathon later this month. |||||||브라이튼 마라톤||||

And if you're running that, be sure to check out my mile by mile video

when I took part in 2019.

Don't forget, if you're looking at training for a marathon, or maybe a 5k, check

out T he Running Channel's website for our free downloadable training plans and |||||||||다운로드 가능|||

turn your notifications on on our YouTube channel too,

as we've got plenty of training guide videos to help you every step of the way. |||||||||||||||길

On to running news for August and was anyone else glued to their TV ||||||||||붙어|||

watching the Olympics? What an incredible event it was in Tokyo,

even with no crowds. My highlight has to be the equestrian, ||||||||||승마

the show jumping. ショージャンピング。

I didn't know you were into horses, Rick? I'm a あなたが馬好きだとは知らなかった、リック？私は

big show jumping fan. Do you know Jess Springsteen? |||||||제스 스프링스틴|제스 스프링스틴

You know, Bruce's daughter? Yeah, yeah, was also taking part? The boss' daughter? 知ってるブルースの娘？ええええ、私も参加していましたか？社長の娘？

Her horse was called, what was it? Don Juan van de Donkhoeve. |||||||||||돈크회브 彼女の馬は何と呼ばれていましたか?ドン・ファン・ファン・デ・ドンコエベ。

There you go. ほらね。

There you go. What about you? Well, I mean, obviously we're The Running Channel,

so it's going to have to be running, but it's a tough call to make. 実行する必要がありますが、実行するのは困難です。

So either the women's 800 metre finals. |||||결승전

So Team GB had three athletes in that racing for the medals and Kelly Hodgkinson ||영국||||||||||||켈리 호지킨슨

bought home at the silver, シルバーで家を買った、

or maybe staying up to watch the men's marathon in the early hours of Sunday ||머무는||||||||||||

morning and seeing Eliud Kipchoge breeze home. |||엘리우드 킵초게|킵초게|| 朝、エリウド・キプチョゲのそよ風が家に帰るのを見ました。

So it's probably Eliud Kipchoge for me.

He's just so inspirational. Actually, |||영감을 주는|

have you seen the new Ridley Scott documentary? The Last Milestone? I've heard

it's brilliant. It really is. And it goes into so much detail about his mindset,

the training,

and the incredible science that went into his sub two hour marathon in Vienna.

And I might be a little biased, ちょっと偏見もあるかもしれませんが、

but you might even have seen a very brief cameo from yours truly. Really? |||||||||짧은 출연|||| しかし、あなたは本当にあなたからの非常に短いカメオを見たことさえあるかもしれません.本当？

Blink and you'll miss it though. 눈 깜빡임||||| まばたきすると、あなたはそれを見逃すでしょう。

I will keep my eyes peeled. Elsewhere and British ultra runner Reese Jenkins has |||||||||||리시 젠킨스|젠킨스|

set a new record for running from John O'Groats to Land's End. ||||||||존 오그로츠||끝| ジョン・オグローツからランズ・エンドまでの新記録を打ち立てた。

But if that wasn't enough,

Reese also summited each of the home nation's highest peaks along the way. ||정복했다||||||||||

So Ben Nevis, Scaffell Pike and Snowden. ||네비스|스카펠 파이크|스카펠 파이크||스노든

The Welshman completed the feat in 23 days, 7 hours and 19 minutes, |웨일스인|||업적|||||

more than 7 days quicker than the previous record.

He was running in support of the child abuse support charity, ||||||||||자선

The Lucy Faithfull foundation, after his wife, Charisse was abused as a child. ||페이스풀|||||샤리스를||||| ルーシー・フェイスフル財団は、妻のチャリスが子供の頃に虐待された後.

An epic achievement for an incredible cause. 信じられないほどの大義のための壮大な成果。

Absolutely. And finally, we have a new women's world record at parkrun,

Adelaide-based parkrunner Caitlin Adams broke the parkrun global record at 애들레이드||파크런 참가자|케이틀린 아담스|||||||

Lochiel parkrun earlier this month clocking an incredible 15 minutes and 로키엘|||||기록하는||||

38 seconds.

That's 22 seconds quicker than the previous record holder Charlotte Arter. Way to |||||||||아터||

go Caitlin. Next

up, The Treadmill Challenge with Zwift. This month,

we have Akesha Smith taking it on. Now, if you saw our video this month ||아케샤||||||||||||

where our presenters took on a load of Running Channel community members in the |||||a|부담|||||||

new Strava group challenges, you might recognise Akesha. |스트라바||||||

She's a track athlete in the hurdles. So how will she fare on the treadmill?

Okay. And we are starting in 3, 2, 1, off we go.

Who won the men's marathon at the Tokyo 2020 Olympic

Games? I didn't even watch the marathon. Um,

I'll just, you know, I'll just put it up, it's okay. Okay. Question two.

How long in metres is the steeple chase at the Olympics? オリンピックの尖塔チェイスの距離は何メートルですか?

Um,

is it 10,000 meters? No, it's 3000 meters.

Oh my god. Put the speed up again.

Next question.

Which artist released the song Run to the Hills in

1982\. I wasn't even alive. Okay, we're going up the speed.

Okay.

Roughly how many muscles does it take to take a step to

the nearest hundred muscles? 最も近い百の筋肉？

10?

No, 200. Put your speed up. Oh for the love of God.

How many people were reported to be participating in running in

2013 to the nearest million people?

2 million? No, 19 million. Put the speed up.

Next one. Run the Mile

You're In: Finding God in Every Step was written by which

athlete who retired in 2016?

Yeah, never mind. Put the speed up.

Which artist released the studio album titled Run in

2015\. Oh God. These questions are horrible.

We're going up again. Okay. Next question.

In what decade was the first Amsterdam marathon?

I don't even know what to say. Have a guess, have a guess.

Nevermind. Put the speed up. Okay. どうでも。速度を上げてください。わかった。

How long is the Thames River in marathons to the nearest marathon? マラソンのテムズ川から最寄りのマラソンまでの距離は?

10 marathons? Yeah. Did you say 10? Ah, you were so close, it was 13 marathons マラソン10回？うん。 10って言った？ああ、あなたはとても近かった、それは13回のマラソンだった

so put the speed up. Next one. だからスピードを上げて。次の。

Roughly how many women finished the Boston marathon in

2019 to the nearest thousand?

500? No, 2,000.

Next one: the first

Modern college track meet was held between Oxford and Cambridge in

England in which to year. Oh my God. I have no idea.

Put the speed up. Next one.

Where did the steeplechase originate? I've no clue. 障害物競走はどこで始まったのですか。私には手がかりがありません。

It was Ireland.

Put the speed up. Next one and Olympic female runner Merlene Ottey-Page

of Jamaica has won the most medals at the Olympics compared to any other

female runner. How many medals has she won? 10?

Ah, so close, 9. Put the speed up.

What didn't you ask me about food or about the sprints?

sweet baby Jesus. Oh my God. Not made for this. 甘い赤ん坊のイエス。何てことだ。このために作られたものではありません。

Amazing stuff. 素晴らしいもの。

Well done Akesha. A time of 3 minutes and 25 seconds puts her in fourth

place. That goes to show, if you're a fast runner, 場所。あなたが速いランナーなら、

it doesn't always matter how many questions you get right.

Another one ahead of me. And still we've got loads coming up,

including your chance to win a voucher, to spend at show sponsor, Wiggle.

So don't go anywhere. Now, let's look at the running launches for

August.

First this month, a huge launch from watch brand Coros. The Vertix 2 hit the

market a couple of weeks ago, and it has some big selling points.

It has the largest ever screen on a Coros watch - a 1.4"

touchscreen to be precise.

You can view eight data fields at once and all the maps can be viewed in colour too.

Now the battery life of this bad boy is out of this world. Up to 60

days in a single charge in normal daily use and a staggering 140

hours in standard full GPS mode.

And this is a really nice touch too. The Vertix 2 ships in its own waterproof

hard case. So once the watch is firmly on your wrist,

the case can then be used to keep your phone, keys,

wallet, all safe, nice. Onwards now to On - see what I did there? Yep? 財布、すべて安全、いいね。 On に進みます - 私がそこで何をしたか見てください。うん？

Just love a pun. On launched their brand new shoe しゃれが大好きです。彼らの真新しい靴を発売しました

The Cloudstratus is this month.

So it's the second iteration of this model and it has a totally re-engineered

bottom unit to give it the highest level of cushioning amongst all on models.

The shoe is made for road running from 5K up to marathons.

And if you've ever experienced swollen feet on a long or warm run,

or maybe you're like me and have a slightly wider foot,

these shoes cater for that with a wider forefoot for your toes to have a bit

more space. And sticking with On, Rick and

I recently met some of you at the On London lab for some fascinating expert Q

and A sessions with nutritionist Renee McGregor, Olympic performance

psychologist, Charlie Unwin and adventurers the Tempest Two. Now, 心理学者のチャーリー・アンウィンと冒険者のテンペスト・ツー。今、

if you couldn't make it down to see us there, don't panic.

You can watch all the videos on the Running Channel website and we've popped the

link in the description of this video too.

Sticking with shoes, and it's another launch for HOKA ONE ONE this month.

Their update to the Rincon features an asymmetrical tongue,

thinner pull tab and a vented mesh upper, plus it has an extra light mid

cell and an enhanced rubber coverage for improved your ability. We're yet

to get our hands on these,

but we will report back once we've clocked up some miles in them.

And our final shoe launch for August is the 361 Meraki 4.

Now this is a neutral shoe that claims to be versatile over long distances for

many different running styles and abilities.

If you're a fan of the likes of the New Balance FreshFoam 880v10,

Saucony Ride 13 or the Nike Zoom Pegasus,

then this fits into that kind of bracket.

Our last launch in the spotlight is a brand new running dynamics gadget from

Incus. The incus Nova allows access to detailed running performance metrics that

include running power, cadence and pace. Now,

Anna, you've been trying this one out for a future video.

Yeah, that's right. Now it's a really interesting piece of tech that you can use for

swimming and running.

So it looks a little bit like a computer mouse and then to wear it you've got to

slot it in between your shoulder blades in a little pouch,

that's stitched into the Incus tops,

and then all the data points give you automated feedback to improve your

performance.

So the company is backed by Alistair Brownlee and the lead engineer is a

Loughborough University graduate who has a background working for Dyson. Looking

forward to seeing the results of the testing on that one. Next up, over to Manni

in the Physio Room,

who's taking a look at the importance of core strength for runners,

something that's very close to my heart.

Welcome to the Physio Room with me, Manni Ovola. I'll be answering

some questions from the Running Channel community about the key aspects of

strength and conditioning in relation to running, as well as queries about common

running ailments. If you're struggling with a particular injury,

then you should speak to a medical professional in-person as we cannot diagnose

your individual problems. However,

there are plenty of common injuries that we can talk about and hopefully help you

with. Today's question is about core strength.

How can I work on strengthening my lower abdomen? So core strength.

Core strength is important because it helps support control at your pelvis.

Additionally, it can help with your breathing.

So we should definitely be thinking about doing core strength.

Some of the really good lower abdominal core exercises are the dead

bug,

the long lever leg lift and the hollow hold. ロングレバーレッグリフトとホローホールド。

These exercises are great at really trying to get you to engage your pelvis

and squeeze your lower abdominals.

I would advise you to do these exercises to supplement your running rather than

doing them on their own.

Doing these exercises two to three times a week after a session,

as long as you've had a rest after the training session, will be really

important. What that will do is it'll supplement those,

those muscles and increase the contraction of those muscles after the training