How ? I'm a pothead and a cigarette smoker for 17 years damaged knee and 3km is easy at 6 min pace I ran 45 km in 7 days I've run in the last 1 and a half week just started working out 3 weeks ago didnt do sports or any exercise for like 17 years haha...
I don't even consider my shoes broken in until I've gotten at least 500 miles on them. If you take good care of them they'll last along time. I recommend getting two pairs (or three if you're running twice a day) and rotating them.
@@meadowhaen yeah I think if you have good striking form they go way further. If you have proper dorsiflextion you theoretically don't need a ton of extra cushion in the first place
"use the first 1, 2 or 3 km of your run for warm-up " me who only runs 4km D: Edit: So after 7 months ( with a few injuries in the middle ) I managed to run my first 10k! For those who are curious it was a pace of 5:13/km with downhills and uphills
I ran my 1st half marathon, (I was 63 years old) when finished I was in so much pain but not enough to stopped myself from walking to the registration table to sign up for my 2nd one. Crazy!
Here's a recap to properly run: 1. Have suitable running shoes. 2. Have consistent running speed over time. 3. Explore new refreshing areas when running. 4. Always land on each middle foot for balance. 5. Stick to your own running pace foremost. 6. Drink water to rehydrate yourself overtime. 7. Relax you upper body and arms when running. 8. Lift your knee more to have an efficient run. 9. Always stretch and warm up before running. 10. Rest for several minutes after you finish running.
I am surprised nothing on breathing in this list. I think getting a good breathing rhythm that matches your running pace is essential for reaching your running goals.
In the last year of IB (12th school year) there was a 5km race at my school for everyone year 8-12 and teachers. I was never a runner and I expected to lose to most my classmates, but to my surprise at the start of the race 99% of the school ran ahead of me, including all the teachers. I knew they were all making a mistake, as I was going at the highest pace I expected myself to be able to hold, and almost everyone was going much faster. That gave me some confidence, and by the first kilometer I had already passed 90% of the school. By the halfway point I had caught up to the fastest guy, and for the rest of the race the two of us ran next to each other. I lost the sprint at the end, but had been able to keep a good pace and finished second in my school, wich is something I never expected.
A tip I've found recently to prevent over striding is run with hands closer to your heart (look at video of African distance runners) instead of down by your sides (like sprinters). Helps increase cadence and forward lean and prevents over striding. Something to look into...
@@jollybkoy2046 lol opposite for me tho its like last night I went to bed super early at 8.30pm and woke at 5.30am feeling energetic resulting in a better run(5k) Feel hyper all day at work and bloody confident,but if i don't run i feel foggy/lazy legs at work its weird how we all react so differently.
Probably depends what you're doing, obviously pysical vs. sitting, yet, there also seems to be a 6 hour window (shower needs to fit into that) in which you are highly concentrated and serene, hence rather productive. Beyond that, sort of a end-of-the-working-day feeling's lurking in, which might be appropriate though.
As someone who's coming from cycling and just bought running shoes to run for the first time, it's super hard to go easy. Lungs so go faster. Body says no.
Same here, running is so much harder on the body for me. I hope that at some point my feet are going to be strong enough that I can increase the distance and pace drastically without fearing for an injury. I run 4k for training and did a 10k so far but half marathon seems much more risky. I fear for plantar fasciitis and have some ankle pain.
Yeah cyclists are a very high risk group because you're too strong heh, basically the natural limitation in aerobic capacity just isn't there like with other new runners. You can go for long runs right away, so a lot of people get injured in their very first few runs due to the lower body musculature, joints, tendons, ligaments, fascia not being prepared for the stress. So you should probably think of your running exercise as training all the above rather than your cardiovascular system. So, go slow and steady, don't go too far, listen to any niggles and never exceed the 10% mileage increase rule. You will feel like you can break it (and you certainly have the aerobic capacity to) but that's how injuries are made. Also note that even on the absolute elite level, the total amount of time spent training is 30-50% lower for elite runners than elite cyclists, so if coming from cycling you might be used to getting a lot of hours in, and that's probably not the best idea with running at any level. So might be a good idea to treat each hour of running like 90 minutes of cycling.
@@magnusdagbro8226 thanks for the advice! I've started doing the couch to 5k thing. It's a pain following it when you have so much more to give but I guess worth it in the end.
Great tips! As a running technique coach, I would like to add bouncing too high is a common mistake and caused by running upright. Also tightening your muscles specifically your core muscles when you run is another big mistake because it affects your breathing and flow needed for running.
Guilty of "shoulders tightness" especially when racing, wasn't able to lift arms normally above shoulders after finish. Hopefully with more experience I will be more relaxed 😃 Thank you for the video!
One thing you can add to this is breathing. It's important to controll you breathing when you are going for long runs. This is something you will teach your self. Just think about it before you start and during your runing. Most people stress breath a lot when they run. You will be able run much long when you get a good breathing rhythm. Sorry for any typos :)
I've been running a few times and always got shin splints and now thanks to this video I have noticed I was overstriding a lot. Now that I have corrected this I can run pain free (for the most part) thanks so much!!!
I had knee surgery after running for years. Turns out i should of been getting new sneakers and working on my form. Wish i had seen this video then thanks so much for posting more people should know this information before starting running!
@@AJ-ep9is it’s should’ve, therefore an accent thing. (obviously if they were to type long form OF Instead of HAVE then yes that’s a different story and Moronic ... and there are a lot of morons). Me thinks you’re hearing them incorrectly though 👍🏻
Bas Bakker Honeslty I don’t even know, the fastest I’ve done a 5k is 17.22. I have done 10 more 5k races since then and stay around 17.22-17-50 constantly. I feel like I am at my genetic limitation for my height lol i usually time my laps around a track to train, i don’t count my steps.
I fell victim to the " Too much too soon " mistake . I was increasing distance and trying to get a better pace all too quickly and I started getting shin splints . Those things are the worst . Now I can't wait to get back to running in the evenings as our lockdown rules are eased to allow evening running
450 miles is a *very* high lowest margin for how long shoes last. Plenty of shoes, particularly at the lower end of quality/cost spectrum, will last much less than that.
He said 450-550 kilometers not miles. For reference you typical 20-30$ Avia from Amazon/Walmart will last at best 100 miles and stink from the start. While a 140$ VJ XTRM RD Pro or Inov-8 XTalon will last over 250 before you start to see wear that you should worry about.
illizard8 yes u can tell by if ur shoes are still able to grip onto the ground as well and push off, repeat. if they arent doing it well, its time for a new pair.
I find running at a pace a 180 bpm works best. I have a metronome app which I listen to to set the pace. Take a short stride to go slow, open up the stride to go faster and lean more forwards from the ankle. Always at 180bpm . This is about the best bpm to maximise elastic recoil Also swing the arms in time from hip to nip. You know when you have the timing nail with your arms and legs as you feel like you are just gliding across the ground. Landing mid ish foot I find just natural when bpm is maintained. I never have any injuries if above is maintained.
Exactly. Unfortunately, there's no recoil action when heel strike running as shown in this video, and when wearing shoes that are higher in back than in front, and keep the heel from landing after the mid-foot lands, thus tensioning the calf musle so that it returns all that spring loaded energy.
I use a metronome too, I set it at 58 bpm for one click every three steps which gives 174 steps pm. Depending on the length of your legs and fitness you can set whatever's conformable between 55 and 63 (165-190 steps/minute). I found that maintaining a high cadence is very important in preventing injuries. Most important injury prevention tip though is gradual weekly increases in distance (max 10 %) and do most of the distance at slow pace.
Ok, I am 50yrs old nd I never warm-up, I do however start off pretty easy nd a must cool-down is a large part of my run discipline...More to the point; I enjoy GTN nd follow your posts. thx so very much guys! Proudly South African
great advice MT you must have had a good Physical Education - looking for videos for my current students to help them stay active during lockdown and you'll be pleased to know the St A's community will get the benefit of your experience - all the best Mr P
I just got challenged to do the 'Run 5K, Donate £5 (to NHS)' challenge whilst in quarantine. I've never been a runner, and in fact, I didn't realise how much of a sedentary lifestyle I lived until AFTER I tried to do this challenge. I'm a 26 year old 6ft5 male, weighting 175lbs - I thought I was in decent shape. I went from doing no exercise to running this 5k (rather foolishly). It took me 39m 12s. All my friends completed in 20-25mins. This was the kick up the backside I needed, but enjoyed the run and I'm kind of addicted and want to improve my time!
I see this video was made some time ago but quite timeless and relevant. Back in 2016, I ran my longest race ever, the half marathon. I was so proud. A few days later I did not recover properly and pulled a muscle. It was painful to even walk. I quit running as a result for a long time. Overstriding, yes, I am 6 ft tall and prone to long strides. Got my belt for water reserves on the long runs. Lots of good pointers here, thank you!
At 62 yrs young I train not as if my muscles , especially the heart muscle is 52yrs old or 42 yrs old , but so I can be healthy enough 5 to 10 yrs from now to run .So train looking forward , not backwards . Running for health not PR'S or podiums .Same with swimming or biking . Girlfriend with 30 yrs as cardio othro rehab RN see's 50 to 70 yrs with damaged hearts, hip's knee's and back's and that is 15 patients each week that cant run anymore . 6 pairs of shoes rotating , 1 mile warm up and cool down . Time focused , not pace or miles . Started running in 1984 and triathlons in 1985, no major injuries .
Lew Ironman 1995 know someone my age that is proud of running everyday for the last five years. He has had so many injuries and is slower than five years ago. I am 58 years old been running 15 years run five days a week, one day hard run, one day long run 10 miles plus. Other days are just easy 3 to 4 miles. Day off from running I doe core workouts. Going to be running in my 80s
I did some running 5 years back but had some things on my mind, later on i got longcovid. Just before i got that i wanted to start running again. So..now i'm 15 months after covid, feeling slightly stronger and recovery seems shorter and want to pick running up. Definately got caught by your enthousiasm. And taking your advises as a reminder. Thanks for the vid.
Love your channel and advices they are so useful and easy to follow, I was wondering if you would be willing to make a video about basic gear that won’t brake the bank for my first triathlon in open waters (hot weather), greetings from Costa Rica!!
I got my ego deleted by this magnificent video. 3 weeks and half of running, I hit the 5.65 miles marker under 50 minutes. Now my right leg is kinda broken, my knees hurt, I should have been more wiser, that crazy energy I get while running, the expectation of the high, the mental fortitude. Now I know that I must be more systematic. I am going to be stretching longer and better, doing some core and leg workout to get them strong. Thanks for the video, good runs everybody!
I really struggle with my shoulders when out running (not on a treadmill though strangely), to the point I can't jog more than a couple of minutes outside as they ache so bad under the shoulder blades, so I really appreciated your section on the shoulders, and will give your checklist a try next time I'm out.
Just wanted to come back to this, i ran my first 5k today and the tips in this video were a massive help in gutting me over that initial hurdle I was struggling with, especially with my shoulders and back in general. It really helped my technique making me able to run every other day building up the distance slowly until today when I finally got to 5k in dead on 30mins. Its not the fastest, but just to run that distance, a distance I've never come close to running before was really big for me, so thank you so much for the tips that helped me get there.
I have just recovered from a bruised heel. It was caused by coming down too hard on my heel afrer 5 miles but running another 3. So, I will run after doing my paper round (warmup+more time), not running too far and being careful how I place my feet. Great video, thank you 😉
I really liked the examples of the mistakes followed by the way to do things properly. It's much easier to see it, recognize it, and then make improvements. Looking forward to giving these a try. Thank you!
Hey GTN I really like your videos, great stuff. Just a bit of concern from my side. Some of the points in this list are inaccurate. Mistake 4: Always land in the middle of your foot. - There is no evidence from science that there is any advantage to that. Performance wise you have professional runners who land on their heel, some on their middle of their foot and some on their front of the foot. Injury wise you just put pressure on different bones and joints, depending on your landing point. But there is no evidence that landing on the middle of your foot leads to less injury. Mistake 9: Stretching. - Science has only been able to show that stretching helps making you more flexible. There is no evidence that it reduces your recovery time. However, not based on science, stretching might make you feel better and there may be benefits that have so far not been look at by science.
Powerade sponsors a marathon each December. I don’t even have a perfect running technique but I want to participate next year (2021). Wish me luck! I’ll start training January 1st!! 😅
“Run your own race” is the best advice ever. Also, on race day, the first half of a marathon (or half marathon for that matter) should seem a very easy pace. It will get much harder, I promise. My favourite marathon was not my fastest, rather the one that I paced myself so well that I had my fastest 5k interval at the end of the race. Felt good, passed so many people and was still smiling. It is so hard to go slow in a race but it is worth it when the last 10k are upon you. Most marathons, I am in agony for the last 5k. Not fun.
Wonderful, marvelous and outstanding video! I would love to know more about what part of the food one lands on. I see that you wear runners with a very flat sole and that you land on the middle of the foot. I think in the past it was taught to land on the heel? I myself tried to adapt a mid food running technique 🧐 thank you in advance 😇
I have a huge checklist of things before a jog and during the jog. Because if something isn’t right or in place, I have to adjust it or stop completely and that just interrupts the whole jog. I like not stopping.
A quick question, I see few runners running on bare feet. My question is while we emphasize on wearing shoes which are ergonomically designed for the respective sport, what is your take on bare feet running? How high are the chances of injuring oneself?
@@imadeyoureadthis1 so you mean one shouldn't query an expert rather research on their own on Google. I fail to understand was my question inappropriate in any manner or you have problem with me specifically?
@@debashistalukdar5523 i have no further intention to feed your drama lust. I offered what I know. I couldn't care less what you do with your life. I was sincere.
I ran my first marathon in Dublin. Absolutely zero training, heaviest weight I've ever been and a raging hangover from the Dublin night life haha. Ran it a little under 4 hours. Couldn't walk for a week and couldn't run for a couple months. Worst mistake of my life haha
Very interesting video my friend! I'm physical education graduated and running lover that like watching videos like this at the same time that learn english. Keep up the good videos mate!
Hi Mark, I wanted to thank you for all the video content you produce is of a high standard. I just struggle with English when it gets too technical. Thanks to practice for the video where you explain the posture during the run that you say to imagine a thread that pulls you from above, I'm running thinking about that and in fact my posture has improved and even when I'm tired imagining the thread improves the running efficiency, thank you and keep up the good work #mitrimilano
Wow so I apparently have been running incorrectly forever then. I was always told heel to toe, not mid foot, even in my days of being in the service. I’ve always dealt with unbelievably painful shin splints and no one ever said this to me before. I’m total going to try and focus on that tomorrow and see if it helps with those. If they do, you Sir, are my hero
I use to run heal first, my personal trainer pointed it out to me. I had to learn how to run again more on the ball, it felt so weird at first but I got there.
My mistake most of time: dragging my feet. I dont know how many times I trip and scrape my knees and hips😅 I got better these past few weeks and pace is a lot better too. I started watching different types of videos because I wanted to increase my endurance and to prevent injuries.
51.23 in my first 10k marathon . Took 7 months off . My trainings this year are 59,53,56,52 for 10k this year. Maybe better pace and energy management lacking. 10k marathon is 3 weeks away
Hi, thnx for the video. One question regarding your first point. In my city and country I have no specialized stores for running shoes where you can get advice and a recommendation for choosing a proper running shoe. We have just regular sport stores and I mostly buy online. Are there any recommendations on how to choose a proper training shoe? Thnx!
