I am a beginner runner at an older age. I have to say, you are correct that one should start very slow to prevent injury. It is even more important for those starting out at an older age (39 years old). I walk and stretch for 15 minutes and then run slowly for 8 minutes, 4 times a week. I am only on week 3 of running. But I enjoy it! I want to keep it up. So glad I found your channel
@@HollywoodHeyson I have had a slight set back. I climbed a 1,345m mountain and on my descent I had a bad fall and broke my knee. I hope with proper rehabilitation, I will recover properly and get back to running.
I have to say, I appreciate the work you put into staging these videos. Part hand held camera while you are running, part stopped at a cool scenic spot, part good graphics added in. Engaging and beautiful and much better than a lecture from a desk! Thanks for all the info and motivation. Did a 55k in February and I'm going for my first 100k this fall - a mountain beast with 5500m of climbing in the August heat. =D =D
0:30 Having A Too Fast Progression In Your Training 2:18 Running Too Fast In Training 4:15 Not Understanding The Importance of Consistency 6:30 Thinking That You're Unlucky To Get Injured 8:25 Not Listening To Your Body
I love the slow long runs. I can settle in and just cruise. 10-11 minute miles for 9.5 miles makes me as happy as I can get. I don't chase a time or more distance, just to make it easier and easier every time. The rain makes it fun and the sun makes it tough. 3-4 times a week. Gets a touch easier every time. Thanks for the video and wisdom.
Currently recovering from runner’s knee and I can honestly say I did everything in my power to do things right as I have previously overused my elbow. I bought professionally fitted shoes, started with walks/runs, stopped running when I felt pain and didn’t run for 2-3 days after that. Still managed to get injured and I honestly feel so gutted because I did so much research before I started and now I’m scared I won’t be able to run for many weeks. It feels so defeating.
That must have been so frustrating!!! My family on both sides have joint issues so I already know pain is in my future😂😂I don’t think I’ll be able to avoid it entirely. Do u think your pain has a big genetic factor or did you find a different culprit?
You have to do a bunch of strengthening stuff. As good as not doing stuff and resting is, you have to do strengthening stuff. Tons of injuries are from weakness, especially knees. I have a ton of experience with knee pains. Strength is key
I heard about increasing mileage only 10% but what when you starting? 3k x3 times a week is okay and then 3,3x3 etc? How to set first mileage? (I’m struggling with itb syndrome and I wasn’t even doing runs over 5k and I consider myself fairly fit person!)
These pieces of advice are absolutely SPOT ON, from my experience. I'm 59, and I run 7-8 miles, every OTHER day. Looking back at my beginning running journey, I can confidently say that I made EVERY one of these mistakes early on! ALL of them! If you'll listen to his advice if you're just starting out, I can say with high confidence that you'll love your runs, love the progress, and love being INJURY-FREE, which to me is the #1 thing that defines a "good run". Never outrun your joy of running!!!
I would push through just to get to 5km and afterwards I'd not be able to walk for a week, or run for a month... So stupid! I'm only just actually taking this advice onboard now after 6 years on/off running...
Hi! Unfortunately due to health issues I can’t run as a sport. But I love watching your videos. It inspires me to work out everyday. The last tip is so important! Without that I would have never known my body wasn’t made for running. But more fore walking, cycling, HITT. Keep up the good work, looking forward to your next adventure 👌😎
As always great content. What helped me to listen to my body: I always go out, following my schedule (except if I am really ill or injured), BUT if it doesn't feel right, I might do a slower training or even stop it completely. By going outside according to my schedule, I can say to myself afterwards: "At least I tried, but my body wasn't ready yet." =>it is easier to stop without feeling lazy
Awesome tips and advice. Train slow to race fast. I am currently training for a 52 mile ultra marathon in Wyoming and for me it’s about building the base and enjoying the process. No one workout or run is worth an injury and ruining the long term goal. Thanks for making such positive and enjoyable content!
When I started to run I was severly out of shape, and my body was not used to the strain at all. I decided to focus on practicing only form and "stress tolerance" at first. I jogged at a ridiculously slow pace. Almost slower than I walk. And very carefully increased from there. It was a great idea. I stayed injure free, and after 5 months I could run 8km. If you are not used to running, then your body is going to have to adapt to the stress ut puts on the body. And that is worth while practicing without worrying about speed, or anything else.
One of my biggest issues is that I always just run too hard. Its a bad habit of being in the military when I was young and I think I did so poorly running in the Army because of this. I always pushed myself too hard (I am not a naturally athletic person) and left myself in a permanent state of recovery. Its been drilled into my head that if I'm not dying running, I could have gone harder, and it just sucks. Perhaps I'll try this summer just to take it a lot easier.
when i started running i became able to run a 23-minute 5k in a few months. obviously this is not impressive to serious runners but it is faster than the people i know, and i was quite proud of myself (i am short and was skinny but not fit beforehand). every time i ran, i went out and ran a race-pace 5k but didn't improve much. i never got below 23 mins. i didn't like to go slower because i felt impatient and bored if i did. however, it quickly became clear that i was being foolish and just wearing out my untrained legs. i probably would be faster by now if i had been sensible and ran slower and longer. thanks for the advice.
Great tips! 4 is my favourite, I improved so much in the past year after realising I was the cause of a small injury. Since then, it’s been a huge breakthrough
Amazing Advice! Just an idea, but I think that many people would be interested in a video about your nutrition and how beginner to advanced runners could implement that in everyday training.
The subject of nutrition is completely overrated, except perhaps for professionals. It's clear that you shouldn't consume fast food and alcohol every day ...
The mind and willpower is stronger the tendons and ligaments when you're starting out. We want results quick, but if we approach it as a life-long pursuit, we'll be better off.
This was just what I needed to watch today! Thank you for sharing all these great training tips. My daughter and I always love watching your beautifully produced videos. Good luck on training for your half marathon!
Thanks for your video! I started running at 47 with the help of a running app but stopped when covide happened. Starting again at the age of 50! Really appreciate these tips you shared:) And have a fun time with your 2 little ones! Kids grow up so fast, so enjoy the journey!
Great advice. I been lifting often and I never go too hard. I hardly train running and today I ran and injured my back of leg behind knee. I over did it, I gotta treat my runs like I do my lifting. Do it often and easy peasy and not trying to make up for lack of running.
I can add one of my own mistakes: Not enough appreciation for cross-training. Now I bike a lot, which is great a exercise also for my running, but with lower impact on my legs.
Hi Goran. Great video. I'm looking to get back to running after a lower back injury (disc hernia) I had in January. Spent 2 months without training now because I'm still in physical therapy. What would you recommend focusing on once i start running again? I am thinking about focusing on strength, stability, form and running base. I would not even think about speed for now because the injury happened after one of my interval sessions. I neglected strength training before and i think that probably led me to this so i want to make sure I'm ready for speed before i even attempt it. Before the injury i ran 50km per week and was planning to get to 20min 5k this year (i was at 22min)
Goran, I have made more of these mistakes than I care to admit! I have done over 18 months of PT and had 3 relapses. To hear how many injuries that you have had gives me some hope.
Great video ! I’m new to your channel! I’m from Waterloo Ontario Canada. I’m 59 years old and I signed up for my first marathon in September of’23. Thanks a lot for the advice…I will definitely take it to heart. Happy Running 😊
As an older runner I am wondering your thoughts on cross-training. I have gone from 4-5 runs per week down to 2-3 but added more cycling/spinning, strength training. I feel this has been beneficial for my body but am I losing run specific advantages? Thanks from western Canada.
Hi! Yeah for health benefits it's probably better for most of us to train a bit allround but although cross training can help your running a running session is always better if you want to improve as a runner.
Hi Göran! I have been watching you for a very long time now. I absolutely love your videos. The style and production is fantastic. Is it possible you could document the making of your videos? Watching you set up and film the takes would be great !
nok en super video, inspirerende! Du gir også gode og edruelige råd som fysio, noe som behøves! mvh en fysio fra nord uten særlig kompetanse på løping fra et faglig ståsted, men i live to learn (from the best) :D
Loved this! It's true about injury. Every injury I've ever had, I can identify a clear mistake I made that caused it. Looking forward to the frozen lake film!
You look like a honest and humble person, those are qualities for a mentor or trainer. Congrats for your videos, really appreciate the effort you put on them. Im 40 years old, just like to go out and run. I dont take running seriously, i mean, dont follow others tips, dont do special exercises for my body, or eat healthy. 15 km is my longest distance now, using a phase of 4:30 / km. I dont know if i continue doing that, maybe will hurt my body.
Thanks Göran for these pieces of advice. I couldn't say that I hit each of them but almost ;). Well the bright side is that I'm now on the end of my first recovery (knee problem) and seriously intended to follow the smart way ;). Thanks again for sharing your experience. Even if it could sounds obvious, it's never bad to hear it.
Local park (Greenwich Park in London) has a 500m 6% gradient in it on every lap. Anyone have any idea for how much time (percentage wise) climbs add compared to regular flat running.
I always find that I break a PB every month and a bit and then hover easier and easier within a reasonable-ish time of that, slowly getting closer and closer, easier and easier, until I have the next real breakthrough. Often the jumps can feel shockingly big (like 15 seconds extra off, on a 2.5 mile run). I'm at 5.45 miles and around 12.30 2 miles now, which is so wildly better than I was a year ago it's amazing. It's also super fun when you have specific run or route that you haven't done for a couple of months, as a real confidence boost how much faster you've got in the time in-between without realising.
👍🤩thank you! Very useful, informational video🌱🌱🌱 wow , oh I'd love to run a marathon on the frozen lake💎 we run 1st of all for ourselves, our health, our well being - yes, that sums it all up, so well said! Enjoy your runs 🍀thanks again
Fantastic video! You are so right when you say we are responsible for our injuries. As a beginner I find myself trying to push hard without realizing the consequences. This video along with the foot exercise will avoid many issues on my bright beginner days! Thank you so much for sharing!
I really enjoyed how you shot this video. Beautifully done! Really like your transitions, different camera shots, great pace. You really did a fine job here. I learned not only some running wisdom but video production wisdom as well. Thank you Goran!
Well, I started running and just did a 10km run last year. Guess what ? Doing a half marathon next weekend… no training at all for that. I dont really care about speed, I just like to struggle to the end lol. My mind like the challenge.
I just started run 10k twice a week, my first run pace was 6:20, after eight runs, today I run my personal best 4:58 pace, should I slow down a bit? Cause I feel too tired to finish a runs last runs now..
I had just left a comment on another video. I think I'm just being too hard on my body all of a sudden when I've never even done cardio in year's. Do you have beginner runner training plans ?
I made that mistake of doing to much to fast, i started running struggling doing 5k to running 20k in almost a month time. And then ended up at the doctor with an infection on my right leg/hip xD Took weeks to heal and being able to run again.
Let me put it this way: I like running fast and my ideal distance is probably a fast 5k or 10k. But running isn't my top priority in life, so I'd like to keep it to 3, maybe 4, times a week. How can I progress while still enjoying that fast run feeling? PS, I'm learning to love the easy runs more, it just depends on the day, the weather, and where I'm running. (I'm 31, been running for 4 years, and haven't gotten injured for 2 years). Is it a seasonal thing? Like during the base building phase, I just have to accept that 90% of the runs should be easy?
Yes, accept that 80-90% of runs are easy. Leave ego at the door 😄 Kind of depends what your other priorities are - if you do other easy cardio that might help with getting in the easy runs, but the age old saying of "you get better at running by running" is pretty accurate.
Don’t forget that the body draws energy from the muscles to keep up with the demand that you put on it. In other words, the body eats itself. If you don’t look after your nutrition you’ll get worse. So follow the 20/80 rule, only 20 % of the time you are flat out with HIIT sessions and race pace sessions, the other 80% you are either doing weights or bottom of zone 2 runs/fast walks. When doing weights keep the heart rate at the bottom of zone 2. You can still do loads of reps, just take rests and wait for your heart to go down in between. Loooots of sleep and I sometimes take 3 little arnica pills just before going to bed to make sure I’ll get a good sleep.
There is a protocol for natural testosterone maximising. It's weights training 6x10reps with maximum load with 2minutes pauses between. 2times a week. Progressing maximum load. Hubermans podcast talked about it. Normal training has no goal, increasing natural hormones production keeping health and proper body functions is better than training extreme or wearing off body with overly repeated movements becoming a retired used up cripple.
I've never heard of that heart rate rule for lifting - what's the source and rational? Most studies seem to say runners should progress with the weights over a long period of time and aim to be lifting heavy, not so much lots of reps. This is even more important for us runners over 40 years of age. Of course if someone is starting from 0 then you start with more reps lifting lighter weights.
@@liljemark1 Hi. The information is all out there already, for years in fact. It’s just that they happen to be dots scattered in the academia ether and it is up to us to join them. This is what happens. When you get into the aerobic or anaerobic zone, your body in order to sustain the workload you are putting it though, draws energy from the muscles, in other words, it eats itself. It will take the shortest and quickest path to a source of energy. So when you’re pumping weights, the last thing you want to do is to go into those zones. That is why you need to keep you heart rate low. It is not for nothing also that body builders err on a protein rich diet, as opposed to carbo rich. Keep to the 20/80 ratio. Only 20% of your workout week you are flat out with HIIT or race pace sessions. I separate HIIT and race pace with 2 days. The other you are resting, getting plenty of sleep, rebuilding those muscles and zone 2 workouts. Only 1 day a week I do nothing. I am 61 years old and training to compete at my next sprint tri, not 'take part' .... I've already done that 3 times.
I took my dog with me for a run yesterday and woke up with a little pain on my right knee he was pulling and suddenly stopped to pee lol and I think that’s the reason I think I won’t run with my dog anymore he does great when I’m mountain biking because he is off the leash any body runs with their dogs any idea he’s 70 pounds and strong black lab
Nicely put together video and thanks for the tips. I also like the more relaxed days and I think as runners we all chase those days when everything feels right and it's almost like you smile the whole run. My wife is a competitive rower and she describes a similar sensation in the boat when all these seperate elements all come together for a "perfect" row.
Great advice. Fallen foul of all of these, especially when I was younger. Only in the last year or so (training for two half marathons either side of turning 40) have I found the level that I can and should run at. However, regarding the advice here, I'd say aiming for 3-5 times a week is going to be a big commitment and injury risk for a lot of people starting out. Three is doable but four or five is going to be a lot. Two or three times a week is a more realistic consistency goal for most beginners. I made all the progress I needed with three runs a week.
Five times may be too much, but running only two times a week is another mistake, even for a beginner. Three/four times is a good measure IF you remember that none of them should be done at a faster pace, If you are a beginner you should run at a slow pace but more frequently. This will give you stamine to try faster runs (once a week) after a couple of months.
@@aleardomanacerojunior1488 All depends what you mean by beginner and what age you're talking about. If a 40 year old is only just starting running after years of never running, they need regular full rest days, and sometimes double rest days to recover. You should walk on days in between to keep loose but forcing yourself to run will just result in injury. Doesn't matter what pace. As I say, I made solid progress on often just two runs a week and regularly found running more often just held me back, at least for the first several weeks/months of training. Plus, the most important thing is consistency. Push yourself too hard to start and you increase the chances of injury and not carrying on. Start slow (in terms of pace, distance and frequency) and you minimise those chances.
I hate the people who said in the past that for every sport you have to train hard so I took it very seriously and run a lot even when I had pain and it only made things worse now, now I have pain forever in my Achilles thanks a lot you stupid people who said "you have to give everything in training otherwise you will never be the best" thanks a lot you stupid career ruining people
