You will be surprised how better you perform after doing a 10 min easy run. I started doing it about 6 months ago and I've consistently improving my speed and endurance.
I used to cycle a lot. Now i was kinda forced to start running, always have hated it. Tried Couch to 5k app, realised, that it's not for me and I can do so much more. Turns out, I can run 13km quite easy. Maybe try cycling at first? For me it helped a lot.
edwardgreatrex That’s actually really good advice. I’m getting back into running after a few months away and I had a plan that I was going to go for a 3 mile run tomorrow. I will now change that to a mile or so, thanks!
0:20 too much 🏃 too soon 1:11 wrong shoes 2:19 not warming up/cooling down 3:07 not cross/strength training 4:05 first mile pace too fast 4:55 wearing too many layers 5:47 comparing yourself with others
My sister got me into running. Her advice for a newbie? Never run faster than you can hold a conversation (i.e. don't let yourself get wildly out of breath). I started at literally 50m. That was it. 50 metres jog! Since then, I've carefully worked my way up to a half marathon! So happy :-) Great vid, keep 'em coming!
JAAT AKHTAR Not basing workouts off of her but that could be from 8 weeks to even a year. I’m a cross country runner (freshman) and starting off the year I couldn’t do anymore then like 5 miles, but we ran daily and made it a routine and now most of us can run half a marathon. It’s not just the workouts you do it’s how consistent you do them. It took me about 7 weeks to actually be able to run it but that’s with intensive workouts.
A good idea if you are new to running is to set one day every week when whatever happens rain or shine you will run, if you go on other days as well then great but always go on that day without fail, that way it will soon become a habit and second nature.
I also did this with the temperature, as we were going from winter to summer I said if its over 13 deg then i will run, then as it got progressively warmer, I ran more. Nice way to start slow.
@@EddTally did the same thing with 10 degrees. I got always super upset when I didn't do it and usually just went the next day no matter the weather tho.
When you run 15 mins, walk 10, run 10, and walk 5 it really helps you break into the running habit, when I first started high school cross country, the coaches made me do that workout
@@trawgic4803 it's still working your heart rate to be able to sustain longer running, at the middle/end of my season I was running 5 miles at least without breaks
During my cross country season, I saw some new runners in my team who would go out so fast during our warm-up and that made me anxious, but at the same time, I knew that it's not the right way to start the warm-up.
Yeah even before meet day about three days before the meet, you want to run practices as a less intense pace. 3 days before the meet you want to run about 6-8 miles around 60-70% or whatever feels comfortable, two days before the meet you could do another longer run (again 6-8). But on the last day an easy 5k is all you need and go on with your day.
I wish you had more videos for those of us who are just interested in running/jogging to stay fit. I don't want to run in half or full marathons. I'll be 60 years old next year and maybe then I can run in some 5Ks. But right now I just want to run to stay healthy.
Hey Keith, have you checked out our series of videos for beginner runners? Like how to Jeff? ru-vid.com/group/PLD1LJvOjHmtd0EW5NgCQI_4ki-ZbX-aIK We also have a whole loads of tips for running 5ks if that’s your thing? ru-vid.com/group/PLD1LJvOjHmte5_veJCTQaPXZ4nLdcLkwV Hopefully there’s something there for you. If not, let us know what you’d like to see us make!
Thanks for the likes on my comment. All I was trying to convey was, not everyone who watches these videos are seasoned runners. Maybe some just run to stay mentally and physically fit. It’s not how fast or far you run, it’s just that you run.
Keith Wilson yeah I totally get what you mean here. I run cross country at my high school and those meets get really competitive. I’m not competitive at all and really just want to run to stay fit and just to run.
Have been running for about 2 years now with about 40-50km/week. Just found this channel. Very helpful information. Wish I had found it earlier. My first year was injury filled. Great Advice. Thank you.
Acupuncture has helped me a lot with mine. Even when I built mileage slowly they still come to haunt me...a lot of it is because of limited variety of surfaces for running in the city-pavement only and occasional grass. But I got into acupuncture and it works wonders...no chance of running the day you get it done though (after-you feel like your legs are one big cramp).
RICE Rest Ice Compression Elevation But yeah, I run 1500m and 800m on the track and January/February is a terrible time in my running career as I usually have to take about 3-4 weeks of rest in between my athletic season
In winter I like a windbreaker over fleece over cotton over tech. That way the sweat goes into the cotton and the fleece traps heat while the windbreaker fends off wind and rain.
8. Not subscribing to the Running Channel. I started running 3 years ago and made most of them. The RC got me through the training for my first ever marathon 3 weeks ago (Brighton). Thank you. I never thought I’d ever be able to run a whole 26.2 miles!
mistake 8. quit running because of "reasons" mistake 9. not going for a run because the weather isn't perfect (having run in +38c and -38c I have seen it all)
When I first started running, I made the mistake of going out way too hard. I would try to keep up with my teammates who had been training for months when I was on day 1, I was so sore I couldn’t walk for a week! My biggest advice is to start out with what you’re comfortable with, then once you get that solid base you can start pushing yourself :)
Before even watching the video my biggest mistake was doing too much too soon. Thinking my rest days would be bad but in fact they are just as important 👍
Great tips for beginners good video p.s. you're telling me my wearing rocky style sweatpants and sweat hoodie are no good for me how am I post to look like rocky
Same here... I just wore some cheap shoes first - didn't want to spend so much money without being sure I'm going to continue with this running stuff for more than one month 🙃 and got bad pain in my ankles when I slowly increased my distances. With the right shoes it was gone at once!
Same here. Once I invested in a good pair of shoes, I not only had the monetary incentive to put those shoes to good use, but it completely changed my running and I’m now training for a 10K. Amazing what one thing will change!
Great advises there! I was always going too hard too soon, and was always discouraged after some knee or back pain and comparing to others. Now I decide to start running again, while doing workouts, but I have a running plan for beginners, walk-runs and increasing the amount of running every week, it feels so much better and my legs are getting used to running :)
@@runningchannel I'm getting jealous sometimes seeing people running constantly, but it's my journey and I'll try to build myself up for it. We'll see how I'll get on ;)
Yes, it's very important to warm up properly before you get started! It helps you settle into your rhythm for the rest of the run too. Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
Gaskets Galore Galore they basically just self promoted themselves here. I’m assuming you run 5k’s for cross country? You obviously want to warm up (2-4 strides depending on who you are) but running isn’t just running. Running messes with your state of mind you’re in. A strong mind comes out with a stronger race, if midway in the race you’re thinking (how am I going to finish these 1.5 miles?) then you didn’t mentally prepare your brain. Same as the start, you’re going to be distracted by everything, the bus ride there, anticipation waiting for you race, nerves on if you’re friends gonna best you, but once you line up in the start line you have to be focused and not goofing around.
Gaskets Galore Galore You know you can run at a faster speed in the start if you’re running decent midway through. It’s just that start you have to get through.
From being a state competitor a number of times for track and cross country, I'm coming back to running because of lifting injuries! Love to see this kind of content on RU-vid :)
I've been getting into running this year. I'd made some of these mistakes before (going out too hard, wearing a black cotton shirt, etc), so it was good to know that I wasn't the only one! So all in all, solid and interesting advice. Thanks
My gradual build to running took 6-months. I was going from Obese, couch potato to 5k. Started walking, then walking with little jogs in when i could. I’m jogging now with small “fast walks” in there. Patience and listen to your body; it needs time to grow into your new demands.
Brilliant advice, I have been running for 7 years & I have been there & done all of them. Lol Hydration: take water with you in a running bottle,But sip not gulp. #Therunningchannel
Yeah and hold the water in your mouth for about thirty seconds because your cheeks absorbs most of the water and get you more hydrated. You ever wonder why football players spit out their water? Because their cheeks absorbs the amount of water they need. You don’t just have to spit it out you can also swallow the water as well.
I’m doing it exactly how you described naturally. 3 weeks of walking then slowly run walk run walk ,now I’m running a 6.30 km for 3.6 km the first week of all run. My minds says go longer. I’m holding back going to slowly and gradually increase my distance. Taking every other day off to ride bike and skip. Feeling good so far
Excellent channel, I'm running for a year now and channels like this make it so much more enjoyable and supportive. Many thanks for all your great advice and info.
I started running for the first time at age 34. Too much too soon, wrong shoes etc. I ended up with a fibula stress fracture (diagnosed by expensive MRI scan). Had to rest for 3 months. After the waiting period, everytime I wanted to start again I had pain and ended up taking off for altogether 7 months. I started keeping a pain diary and soon realized that the pain always occurs before cold or rainy weather. I now see it as a built-in weather man :) Have been conditioning myself back to running slowly. I only wish I found this awesome channel before the bug bit me. You are all such an inspiration.
I think some newbie runners underestimate how long it takes to learn how to breathe and create the right rhythm for you that you can maintain over longer distances, and so they may end up hyperventilating.
Newish runner of 1.5 years and grateful for the reminders and tips. Even more grateful for the magazine-reading scene. Laughing more than it probably deserves. Enthralled by Rick’s enthralment
Overtraining is a topic that might be of interest to cover. While it doesn't exist a consensus in academia whether the term actually exist, other research suggest that in excess of 60% of runners (ordinary and elite) will become overtrained during their careers. Symptoms are simply being that things are off. Higher HR that orindary (both rest HR taken during morning) and eventual benchmark test that you do, say e.g. a 4x4 that you have alot of HR vs pace data on, or a simple route you typically do that suddenyl start to feel rougher on paces you previously have been comfortable with. As a result, the (alleged) diagnosis is only clinical. Severe overtraining can take months and even years to recover from and can be the end of your running career. Some research suggest there's a relationship between restitution and overtraining over a long time period, which obviously seem plausible.
Just started running last week. I could barely run 1,5 km with 2 breaks to catch my breath and relax some muscles. It’s a start! I hope to run 5 km in a few weeks/months and work up from there. Great channel!
I would argue that the two most important tips for absolute starters are "shoes" and "go slow". I've always been kinda sporty and basically grew up on my bicycle. However, I always sucked at running, trying to keep up with the real, non- smoking athletes in school, used to get really bad stitches after about 600m. The right shoes make running so much more comfortable. Go and get proper advice at a dedicated running/sports store, this does not have to be a full on video analysis, maybe the guy will just let you run back and forth a bit and watch you. I never knew I needed pronation support. By going slow you prevent several of the common mistakes on this list. I literally forced myself to go as slow as I can in a jogging motion. No stitches, whatsoever. You'll be surprised how soon you'll want to go for 10k!
When I first started running I made a rookie mistake: drop heavy or bulky items that impede speed and maneuverability. You dont get to keep the tv if the cops catch you. It's far better to grab something small.. 💎👣👮♂️
It will interesting to see how you deal with the mental side as an ex-professional sports man at the shorter distances, and what you found the most challenging side of the longer runs. I ran my 1st marathon age 47 in 2016 and have now done 6 , so good luck with all aspects of the training and the marathon.
I'm a big guy(300lbs) and have set a goal to hike the AT(~2200mi) in 2 years. I have started with walking for about 3-5 miles a day with proper nutrition and have been doing so for 2 months and have only adjusted the speed at which I walk. I even got two pairs of shoes fitted for rotation from a store that specializes in running they checked for gait and 3D printing of my feet, and I've never felt shoes so comfortable in my life. Today was the first day I added interval jogging (15 seconds length) and felt so amazing, somewhat motivational. It's a very small amount compared to others for sure, but it's my journey and one that I think I'm finally going to be successful in. Thanks for the tips.
Thanks. My husband and I tried running but he kept having back aches. So we cycle instead and get plays football. So I tried other sports to mix it up but it seems difficult to achieve. But am considering doing running on the days he plays footballs.
Normadic N running can hurt the back. Make sure you’re wearing proper running shoes, and STRETCH before every run you guys go out for. Chiropractor also helps too.
Need some advice: I’m a “new” runner in that I’ve been running for 11 months. Just bought new trainers because mine were goners. Had IT band on my left knee, hip pain on the right. Did exercises that my coach told me to do. Viola! Was doing great. Now, I’ve got IT band on my right knee and sciatic nerviest pain in my right butt. I seem to be switching from one side pain to left side pain. I’m thinking it’s overcompensation. However, I’m attempting to train for my first half marathon and if I keep getting new injuries, I fear my training will be inhibited. Side note, I’ve been doing Savage Races and Triathlons so I’m not sure what’s causing these issues because I’m doing all sorts of new things. It should be mentioned that I’ve been strength training as well since January, so I’m no slouch. How can I get back to training without all of these injuries?! It’s killing me! I was supposed to run 6 miles today and I could barely walk at work because my butt kept “electrocuting” me with sciatic nerve pain.
I soon learned that sometimes you just have bad days when it comes to running, which is hard mentally to get over, as there doesn't seem to be any good explanation for it. Great vid guys!
If you’re a cross country runner or just run long distances DO NOT DONATE BLOOD. If you run about 6-8 miles everyday you’ll get an extra liter of blood. The human body typically has about 5 liters of blood and running bring it up to about another liter. Bloods important because it helps send oxygen through your brain and can help you recover faster. If you donate that blood you won’t run as fast and as efficient.
I like the idea of going easier on the first mile. Since December of 2019, I've been using a Stryd Footpod. I'll set my watch screen on lap (mile) average power. For all of my easy runs, I don't pay any attention to pace or power for the first mile and for most of the second mile. During this time, I just try to keep it really easy. By the end of the second mile, I feel like I'm at a good warmed up easy effort. At this point, I'll check my lap average power and maintain that for the rest of the run. This has worked really well.
I'm still a beginner but another mistake I made is not taking contingencies into account: what if it rains (check weather forecasts!), what if you get sick or get backed up with work (have an optional day/time available), what if you get hungry, etc.
Thanks for a great video. One of my biggest beginner mistakes was being too self conscious to enjoy my runs. Now I don't care how I look (to a certain degree 😆) or how fast I am and I enjoy my runs much more!
Like many things in life, do you research before you start and gather as much information as you can so then you're able to make good choices. It took me a while, and a few injuries, to realise that information is key.
I used to run until my mid 20s I developed right ankle osteoarthritis, making it dificult to run as it swells up easy and very painful for days. I have tarsal coalition or fused ankles , either congenital or an old injury. Hiking, long walks and swimming is my exercise now.
New to the Running game myself I was trying to run fast every run. Didn’t take me long to figure out this wasn’t going to help. Slowed down a lot in training and have been getting faster and faster 5km times. Gone from 30 min to 21:20 in about 1.5 years.
Yikes!...please be careful trying to correct too much pronation right at first though. I’d been pronating for 40 years. The shoe sales person viewed my run on the treadmill and recommended shoes and an insert to correct it. Because of the adjustment, my knees were so injured on the first run that I dropped out of training. Now, I just run with some good minimal shoes and I’m doing fine!
Check with your doctor before beginning running if you have had a previous injury that needed medical attention (I didn't listen to my doctor's advice as he said no running, BUT my physio and acupuncturist say it's fine so run I do). And I love it🙂 My slipped disc can take it, just have a mind even stronger than your body.
The best thing I did as a beginner was to join a running club. At the regular training runs, all the run leaders are qualified and we split into ability groups. I did a full 12 months in the steady group, then moved up to the medium group and now I'm in the fast group. There are 4 meetings a week, including a long run, speed session, tempo and slow or as we call them social runs. There's also strength and mobility sessions. Mixing up road, trail and fell running and entering races also makes it more enjoyable and being with other runners you know takes anxiety out of pre-race build ups. You don't need to be a good runner, I was in my late 50's and everyone at my running club is very supportive and genuinely pleased to see and help new runners into the sport.
Welcome aboard! And thank you SO much! Glad you're liking the tips.If you're looking for anything specific, just drop us a comment and we'll be happy to help :-)
First time I ever ran was 3 days ago. I ran 1 1/2 miles with out stopping and walked and ran another 1 1/4 miles. I lift weights and in pretty decent shape and that run destroyed me so listen to this guy. Lol
Also SIZE UP your shoes. Most running shoe companies use a size chart that's either .5 or 1 up from your fashion street size. When in doubt, order 2 pairs and return the smaller.
I see people running bent over, pumping their arms etc etc . I would add form to your list of tips. You want to have your upper body perpendicular to the ground and you arms and shoulders loose. If you doing a long run your stride should be short not wide like you always see in the movies or tv when they are showing “runners”; sure stretch it out at the end but not for most of your run. I would also suggest good ankle socks with cushioning , smart wool or darn tough both make good ones. Good video.
