I am over 70, still running (just did a half marathon in 2hrs 10 min). I have done that virtually all my life, and I have not had knee issues. I have a fairly nice stride in that I don't pound, not a heel striker, etc., You can keep running and if you are careful your knees will be just fine.
Also one advice from someone who likes to run ultras: yoj dont have to run 100km, or 50 km. Marathon kr half maraton. If you enjoj running 3km after work, 3x a week, do it. Dont be pressured to run more, further, faster, if you dont want to
if you bring a friend and talk the whole time, you are not a runner. if you are running, you dont have the energy or breath to talk or mental awareness to form sentences
@@carlholland3819 That sounds pretty bad. If you don't have the mental awareness to form sentences just because you are running something else is wrong. You should be able to run with control. I learned how to sprint at a controlled pace because I used to train in a gym with a small 2 lane indoor track. 1 lane was for walking and the other was for running and there were machines inside and outside the track so people were walking across at random times. I was the only one that was allowed to sprint because I was super aware of my speed, my surroundings and anyone that might be walking nearby so I never had a collision or even came close because I could adjust and slow down, side step, maneuver or whatever else I needed to do to be safe. This amount of control made me have great running form and I was asked one day if I ran track because of how good and fast I looked (sprinting was only my warmup before doing muscle ups and other calisthenics exercises and didn't become a focus until a couple of years ago).
I have been running all my life. I am now 61 years old and my knees are rock solid. The most that I have ever run is is 85 - 90 Km weekly. But I have consistently run my whole life
I have run for well over 50 years, and could rely every year on some sort of injury. I am hoping those days are behind me, what did I do, simply slow down.
Glad to hear this!! I’ve been running since 14 and I’m now 40. I see myself running for the rest of my life. I don’t push myself too hard, I don’t pressure myself to go fast. I run because I enjoy moving my body, and exploring the world. Btw, come join me on my trail runs!
Personally love the first one, my running technique may be a bit outside of the norm and I tried to change a few things about it but this just ended with an injury in my knee. When I recovered I simply just ran how I felt comfortable and no injuries from then on :) Just got a PB yesterday for the 5k of 18:55 which I'm also really happy about!
Everything you‘ve said is so true, and what’s even funnier is these myths are often spread by the people who never run. How many times I’ve heard I’m destroying my knees, etc, and so far 15+years of running and I’m the healthiest one among my friends. Running technique as well - no one should be forced to follow some prescribed standards, every runner is individual and so is his/her running form.
I think that individuals can have bad forms, especially if they're trying to emulate an Adidas advertisement with a heel strike pose or something like that. There's room for investigation and possible modification of bad preconceived notions. I benefitted greatly from a 3 minute UA-cam video.
One huge misconception in the running world has become that stretching before a run is bad. Static stretching with no warmup jog is bad -- that has been backed by science. However, all of the studies did "no warmup" vs "static stretching only" (no warmup jog first). Then a lot of people concluded that runners should only do dynamic stretching before a run. However, other studies have shown that a warmup jog, static stretching, and then dynamic stretching is perfectly fine, if not better. It's kind of like the "hot coffee lawsuit" where some media took it and spun it and then everyone copied it. The main thing is if you don't have time for a warmup jog, then yes, avoid static stretching (and possibly even dynamic stretching -- no studies on this). However, if you have done a warmup jog, then static stretching and dynamic stretching after are perfectly fine and may even improve your run and prevent injury. Lastly, about flexibility mentioned in the video. Static stretching before a run and after a run will not make you super flexible to the point where it will hurt your running ability. You would need to do long holds (45 seconds or more) to improve flexibility to that point, which is almost never done during warmup or cooldown. That would be like yoga, etc.
Today I had my most enjoyable run for a while in the woods. I hid my watch and have not spent time trying to analyse and criticise myself for being slow. I run and I enjoyed it!
I started trail running Jan 22 and ran for just under 6-months before foot surgery. I noted my knee pain all but disappeared during this time. I then had 7 months off due to foot surgery and my knee pain returned. Just about at two months into running again and it’s almost completely gone :-)
In his Run Smarter podcasts, videos and book, physiotherapist Brodie Sharpe cites and analyses the studies that totally bust many many common running myths ... so yes indeed the science is with you all the way Göran!! Way to go!!! Btw you have really motivated me to be a bit more adventurous with running routes... I used to be afraid of injuring my feet or ankles by going "off-piste", but now I treat it more like strengthening them, so thanks for that!!
the one thing I disagree with is that you can't take breaks in long run training. If you're a recreational runner trying to get past 1 to 3 hour long runs, breaking them up into 5ks with snack breaks helps immensely. I know it's not the same for cardio, but it's still a lot of tendon and bone work for a single day. It also helps if the weather's bad, knowing you can go back home and warm up a bit. Don't let anyone tell you that you have to do a 15k in a straight line or it doesn't count.
I just completed a 50K Ultra a few weeks back and after feeling overtrained the last few marathon I decided to mix it up and be a little undertrained for this one so my goal for the 3 month training block was to do NO speed work, focus on strength, only easy runs and short hill repeats, with my longest long run only 35ks. It was amazing how when I did push my speed on race day I was running way faster with less effort. I ended up getting a new 30k, 42k, and 50k PB on a hilly Ultra somehow it's crazy It is defiantly hard to go out on easy runs with every one passing you but it pays off in the long run. Thx to all you advice Goran!
thank you, i feel really accepted through your positivity. i too had the problem of making every training a race where i always thought i needed to pb in every run. a more chilled approach has helped me not only enjoy running again but also helped me increase my overall running volume. keep up the good and inspiring work!
Thank you so much for this video Göran! I could totally agree with every point made in this video, I also find that finding a fitting enviroment also helps tremendously with running, for example I really hate running in circles in parks with other people (maybe I'm just an intorvert, who knows) while I love running alone in the woods. Running is so cool, I wish more people would have the same approach as you!
I used to get pain all the time in my back, legs and ankles when I ran. Last year, I stopped stretching entirely, ran more, but less intensely, and had no pain the entire year.
The perfect video at the perfect time. I have been actively discouraged from running because of age and loose joints. I was actively discouraged from weight lifting too, but I started very slowly with a trainer. Two years later, none of the injuries predicted came to fruition and I am strong, feel great and previous aches are gone. I will take the same approach to running starting today. Thanks for being the push I needed!
Fantastic list. I've got a running friend who is pigeon toed, and looks extremely awkward when running. Yet, he's one of the fastest guys I know, and has earned at least $20,000 in prize money over the years. I asked him if his strange running gait didn't bother him. He replied no, he can't see himself running. ;-). As a 65 year-old long time endurance runner I'm also pleased to report my hips and knees are holding out just fine. Ironically, I have four family members who have had either hip or knee replacements, who aren't runners.
That's awesome about your friend! And I have the same experience with surgeries... plenty of people I know have had replacements, but they're all non runners.
The fastest guy in my running group has the strangest gait, almost like he is speed walking with rolling hips and shoulders rising and falling as the opposite foot hits the floor, but it certainly works for him, he regularly wins his age bracket in distance races.
And I am 64 and running the Lake Garda marathon in a couple of weeks. Many of my friends tell me I will wreck my knees with ‘wear and tear’: I try to explain that our bodies do not wear out (like for car parts for example) but are self repairing given a healthy diet and life style.
Great video, as a long time runner and now 60 plus year old I came to understand the myths to spoke of as just that myths. Comfortable pace and enjoy is my motto. Just finished my long run Sunday, 10 miles for me
I always took comfort in the fact that running form doesn’t necessarily correlate to fast times - And then I started watching Letesenbet Gidey and I sat in awe at the jaw dropping beauty of her biomechanical perfection. - Just beautiful and absorbing to witness
Another very informative video, found your channel when looking up Info on running. Hardest lesson I had to learn when I recently got into running was to take things slow most of the time. Always thought about running that I "have to give it my all" all the time and so I started this way. This meant overstriding with bad form because I was exhausted and so started the shin splints. Now I try to keep it reasonable and increase mileage slowly.
Perfect. I usually only have 1 or 2 tough runs spaced out in the week (and even on those runs, a big chunk of the run is at easy effort for the warm up and cool down). When I don't have a tough run scheduled, I ask myself several times on the easy run, "how will I feel tomorrow". If an alarm goes off in my head, and I feel I can't sustain the same easy effort tomorrow, I slow down until the answer becomes yes. And then that's the effort I maintain. Nice and easy.
Glad to hear and congrats on getting into running, yeah that is the most important thing to learn in the start to take it slow enough on most runs. Good luck with your running!
I've been running for a few years. Never put a thought to it, or consumed information about it, just did it the way it felt comfortable. Never had an injury, just fun, health, nature and some exercise. Love it!
Thank you for this video, I loved all of your points, especially the ones about running form and who gets to call themselves a runner! I have been running for close to two years now and just finished my first half marathon today. When I first started running, I was quite ashamed of my form because it didn't look very aesthetically pleasing, but over time I figured that my body just isn't built to have a beautiful long stride like some elite runners, and I just kept on running the way it felt most natural and effortless to me. My form has still improved, just like you said, and I am quite happy with it for where I'm at currently. I also got told that I'm not a proper runner if I sometimes take walking breaks during easy runs, and I now think that is the greatest bs ever! Those walk breaks helped me keep my heart rate down and improve my aerobic base. I'm pretty sure I'm a faster and more enduring runner now because I took this run-walk-run approach for a while.
"Those" people crack me up. Let them tell Kilian Jornet or Courtney Dauwalter they're not "real" runners because they occasionally walk! 😆 Sadly I think some people out there choose to build themselves up by tearing others down. Congrats to you on your half marathon!!
Dynamic stretching before you run; static stretching after the run. Especially makes a difference for older runners. Running competitively for 40 years. Your Achilles tendon will thank you.
Hi - Knee injuries are caused mainly by running downhill when the impact is 4 times higher. Personally in training I WALK down steep hills or I glide down them at a higher speed by leaning down the slope (like skiing) to avoid checking my stride in order to slow down. In a running event or race I do run down hills ok, but try to go down at a steady fast pace to avoid putting on the brakes suddenly.
its very true about stretching... dont stretch before your runs.... do it after your runs ! and focus on warm up and dynamic stretches before your runs! i hurt my knee so many times with static stretches because im old school and we learnt this from school.... only to find out recently its really bad....
Also something I don't like if people write on Strava 'easy pace' training and then they run 4:00 min a km 😅.. love your videos. Keep doing it. We learn a lot of them
You're my favourite sir, ❤️❤️ i enjoyed watching all your videos. Easy to understand & enjoyable for non-english speaker like me. unlike some youtubers which only their hands, eyebrows and mouth bla bla bla when explaining something without clear vision of what they wanted to explain, while sitting in their room.. You deserve more subscribers for your effort of making your videos interesting with the views around.
I can personally say, definitely change technique slowly if you're going to. I transitioned to forefoot like 14 years ago. It was the best and worst thing I ever did. It's so much better overall imo, but I did it wrong. I went in too much too fast. Effed up my foot and had to stop for over ten years. I've been finally getting myself back into it. Over the last few years I've been doing regular 2-3 mile runs. Now I'm doing MAF training to be extra careful and build slow and I hope to do my first half marathon this year.
I run to run the "stress of life" out of my body! LOL! My mind and body always feel better after each run. I am too lazy to do any static stretching prior to running: I would just start out running really slow and let my legs to warm up gradually. LOL! That seems to work for me. I have no running injuries. I walk about a quarter mile after each run for recovery.
Awesome video and editing! I admit I've fallen for a few of these myths over the years, so your advice makes me feel much better about a few of my self-perceived shortcoming, especially my "less than ideal" running technique.
Wow, love your video. Such a clear and thoughtful, well researched longitudinal study, worthy of acknowledgment and applaud. I love running and no knee injuries, now 60 years old. Be consistent, be fluid, don't try correcting too much and pushing too much. When I was doing 3 x two hour runs per week just for fun, all was well. When I started competing, that's when issues arose. Can't wait to hear more of your advice. Do you have any advice for me coming back from THR? Thank you.
My form is probably terrible for speed but I prioritize impact reduction, and find that careful pacing matters in how the dynamic response of my body and of course especially legs helps. Like any material/ structure everyone has a 'natural frequency ' where the impact and effort is least. And also stride length. And shoe foam material properties probably affect it too. Trying to force the pace is harder, less efficient and risks damage i.e. injury.
And exactly that fact, that we are all different and not one rule applies to all, can sometimes make a runners life a little bit frustrating. Most of us like to improve, going faster, or longer, or whatever it is, but finding the right recipe for success can often end up being trial and error just because what works for those we compare ourselves to, or aim to run like, might not work equally well for you. One thing that I think can never be bad or wrong advise is to aim for having fun running, even if a little bit of pain is also required now and again.
Anecdotally I had tremendous glute med soreness for weeks and months, the pigeon stretch removed most of it very quickly. I believe the more you contract a muscle fiber the more it would benefit from a stretch. It should just be a "weighted stretch" like a deep squat. For example ballerinas are much more injury prone than weightlifters simply because weightlifters are stronger in those more flexible positions.
This is the first time I saw your content. Great one! I just rediscovered my love for running so this helps. I'd like to know more about the myths of stretching though. Do you have any resource material I can read on? I personally feel sore after runs or work outs when I don't stretch. For running my shins hurt a lot. I'm not sure if it's my form or just my bones are weaker.
running is good for your knees if you use the right shoes. After decades of knee issues due to injuries I started running and always struggled to go longer distances until I tried the shoes that worked for me (True Motion Nevos) and that dramatically improved my knee and allowed me to use a much broader range of shoes, but I still sometimes have to give up on some shoes that just don't work for my biomechanics.
For me, when it comes to knee pain, it's less about finding the right shoe, and more about realizing what makes a "wrong" shoe and causes my pain. My knees are great up to 6 mm drop, but anything over that, and I immediately get achy knees just a few steps into the run, due to the way it shifts the weight and strain to the front of the leg. Wish I'd discovered my magic number sooner!
as a bigginer long distance runner i was getting little upset by not improving my running technique but now after watching your video i m fully gearedup to run for some serious running......
Synovial fluids ie in knee and hip joints need impact at a certain level to effectively pump the fluid through the joint to lubricate, cushion and bring in nutrients etc and remove foreign or damaged cells. Hips and knees particularly need exercise for health chronic damage is mostly from inactivity.
Hi Goran, I have follow-up question on your myth no.1. Do you believe runners should work to improve their cadence to get to at least 165-170 level, or is it a myth too? Thanks.
I'm no expert. Keen to read other's opinions. But, no, there isn't a magic cadence number. Let's first consider an individual runner. On a single run, their cadence could change drastically depending on the speed they're running, the gradient of the slope they're on, and type of surface/terrain. Differences in anatomy between runners also contributes to different 'ideal' cadences. Typically, taller runners tend to have a slower cadence when compared to shorter runner (who are running at the same speed, on the same surface, at the same gradient. Personally, I'm 6'2. For many years, I chased the 'magic' 180 cadence number (which itself was based on a very small study with a tiny sample size). When I eventually worked my way up to 180, I felt uncomfortable and wasn't as efficient as when I ran with a lower cadence. Since then, I've allowed my body to dictate my cadence. What feels most right and efficient in the moment. I find that when I run consistently, with relatively high mileage (around 100km a week) my cadence averages in the low 170s. When I've taken breaks from running and returned, my cadence is usually in the low 160s and naturally increases over time with regular running.
I think it’s dumb. I’m 6’5”. If I could run at 170-180spm, I’d be an Olympic runner given my natural stride length. The spm should just be a general guideline, but it’s not one size fits all
In a half say, once it's shaken out after a bit, you can get in a pack and try different cadences to see which feels easiest at the time. I've found that after I've knackered out twiddling legs quickly, I can switch to bounding and somehow there's more left in the legs. And vice versa. Maybe it's slightly different muscle use, I don't know.
I don’t know if it is luck, but I’ve been running for 25 years and I’ve never had any injuries! I take it easy and listen to my body… maybe it’s as simple as that!
Wise words Goran. Number 3 is especially important I think, runners are not a homogeneous group and there are many different things that can make a runner. Thanks for sharing
Running gets a bad rap for knee injuries, but I realized that many of my running friends played sports such as hockey, basketball, rugby, earlier in highschool or college prior to running later in life and I think that contributed to knee their problems as they got older.
Regarding running form, while there may be as many different efficient strides as there are runners, over-striding should be avoided since it will lead to injury.
This video is the best i've seen about running, tack så myke! Jeg digger veldig mye din youtube channel. Any tips om hva man kan spise før ein maraton?
1. I agree and disagree because there are fundamentals of running, a natural running technique will see anyone overstride and heel strike, the trick is to take the fundamentals of physics and then cater it to you so you can "developed" your own running gait/ styles within the fundamentals of physics. . 2. I agree, one needs to understand that the body has to be built to withstand the stress, a sprinter will definitely be able to withstand a higher power shock than a endurance runner because they are trained for power running at short distances, if they try to push farther than that short distance at that same intensity the risk of injury is 100%. Endurance Runners trying to sprint will undoubtedly blow their knees if they suddenly subject it to a Sprinters load even at a short distance. . 3. I agree but there are different forms of running, sprinters, middle distance, long distance and ultra, all are runners but in different disciplines. Professional, Amateur and Fun. . 4. Totally agree, some people think that Base Fitness can be built from 0 to acceptable in a year, this does depend on the distance, example Marathon, Kipchoge is 38 years old, he has spent most of his life building the Base Fitness to allow him to run the record breaking Marathon pace that he does. Sprinters not so long Usain smashed the 100m at age 21 so again, this really depends on the distance and the pace you want to sustain at that distance this is what will determine how long you need to "consistently" build. . 5. Agree, people get mixed up between Warm Up and Stretching, the objective of the Warm Up is to get your blood circulation going so you don't pull a muscle by suddenly subjecting it to a heavier load, stretching doesn't warm you up, it's a good "Activation", running drills warm you up, brisk walking warms you up even a cold shower warms you up and the level of Warm Up again is tremendously personal.
I once had someone advise me to change my running gait based on a single photo! My gait does look strange but it hasn't caused me injuries which is the only reason I would look to change my gait.
''Change your running technique!'' is something that simply does not work when a marathoner is talking to a track and field athlete or vice versa. A track and field runner will definitely have a more aggressive stride (with a much higher knee-lift going on) than a marathoner or even an ultra-marathoner, simply because they, unlike him, cannot afford the energy output that comes with the more aggressive stride. Ultra runners are a great example: They would run a very slow 3k with their low knee lift and relatively short stride, but apply that to 50k and you're going really fast compared to someone who completely wastes his energy after a few miles trying to run fast splits and has to walk half the distance.
3:31 i remember chatting with some guy on the golf course a few years back when the topic of running came up. He asked about what kinda pace I run at and I said something like 7:30-8:00 per mile and he said "oh your not running you're just jogging" and I wanted to slap the shit out of him lol
I disagree on stretching part. It is necessity for me. When i used to run alot, now i do gyms. But when i used to run alot, i didnt do any stretching. That made my body functionality only to run and nothing else. Eventuality it was hard to reach to tie my shoes. My point is, stretching for me hD feminine meaning. But when i started doing it. I skip(ped) 3 day leg recovery day pain. And could effortlessly continue the leg workout next day, but i rather not since recovery is important.
One myth that I see repeated a lot is that cadence should ALWAYS be around 180 spm. People take it as a universal truth but it's based on a study of olymipc athletes racing different distanced! I struggled for a while trying to run easy and maintain a high cadence until I just gave up and focused on keeping a lower heart rate and enjoying myself. If Im running >7 min/k a cadence of 160 is way more natural.
My personal definition is that a runner runs as an end, while a jogger jog as a mean. For example, the jogger will tell you that they can eat something as a reward for working out while the runner will pay attention to their food so they can run better. Of course, most people are part runner and part jogger though.
1 question: many of those coaches asked us to hit 180 strides per min running cadence. I did all the strides and Interval runs to increase my running cadence. However i always found that doing easy long runs with high cadence caused my heart rate to go to zone 3 or 4. So. Now i just give up trying to do easy runs on high cadence to keep my heart rate in zone 2. Feels a lot easier and sustainable. What is your opinion of that >180 cadence gold standard?
Hi Göran, as a person that loves to sport I would like to get in to running. But for someone with joint pains and mild chronic illness it is not that easy. Maybe a nice video idea for the real noobs how to start running. What shoes to wear/clothes/weather. Always love watching your videos but the level is way out of my league. Hope you make a new video soon!
Look up Jeff Galloway’s ‘Run-walk-run’ method. By mixing walking and running, mostly walking with short running spurts to start with, and slowly increasing the running you will allow your body to adapt and build without injury. With regards shoes, go into a running shop and try lots of shoes and pick the ones that seem most comfortable, that’s the most important starting point! Look for last season’s shoes on discount. Once you step outside the door and run a few strides, you are a runner, and on the start of a whole new journey
6. Running doesn’t turn your hands into crab claws.
🤣
Lol
🤣
Biggest lie of the century. Why do you think I started to run? To be healthy? Nah, I want crab craws and say, "Give me, me money arg arg arg arg."
No way it doesn't!? I must have been doing something wrong 😂
I am over 70, still running (just did a half marathon in 2hrs 10 min). I have done that virtually all my life, and I have not had knee issues. I have a fairly nice stride in that I don't pound, not a heel striker, etc., You can keep running and if you are careful your knees will be just fine.
Also one advice from someone who likes to run ultras: yoj dont have to run 100km, or 50 km. Marathon kr half maraton. If you enjoj running 3km after work, 3x a week, do it. Dont be pressured to run more, further, faster, if you dont want to
So true!
Great advice. Especially identifying as a runner. Young, old, fast, slow.. whatever.. if you run you're a runner. It's a good group to be a part of
Well said!
if you bring a friend and talk the whole time, you are not a runner. if you are running, you dont have the energy or breath to talk or mental awareness to form sentences
@@carlholland3819 I'm sure people could debate that , but if we all thought the same life would sure be boring.
Love this, yes!
@@carlholland3819 That sounds pretty bad. If you don't have the mental awareness to form sentences just because you are running something else is wrong. You should be able to run with control. I learned how to sprint at a controlled pace because I used to train in a gym with a small 2 lane indoor track. 1 lane was for walking and the other was for running and there were machines inside and outside the track so people were walking across at random times. I was the only one that was allowed to sprint because I was super aware of my speed, my surroundings and anyone that might be walking nearby so I never had a collision or even came close because I could adjust and slow down, side step, maneuver or whatever else I needed to do to be safe. This amount of control made me have great running form and I was asked one day if I ran track because of how good and fast I looked (sprinting was only my warmup before doing muscle ups and other calisthenics exercises and didn't become a focus until a couple of years ago).
I have been running all my life. I am now 61 years old and my knees are rock solid. The most that I have ever run is is 85 - 90 Km weekly. But I have consistently run my whole life
That's cool and inspiring to hear, thanks for sharing!
I have run for well over 50 years, and could rely every year on some sort of injury. I am hoping those days are behind me, what did I do, simply slow down.
Glad to hear this!! I’ve been running since 14 and I’m now 40. I see myself running for the rest of my life. I don’t push myself too hard, I don’t pressure myself to go fast. I run because I enjoy moving my body, and exploring the world. Btw, come join me on my trail runs!
Personally love the first one, my running technique may be a bit outside of the norm and I tried to change a few things about it but this just ended with an injury in my knee. When I recovered I simply just ran how I felt comfortable and no injuries from then on :) Just got a PB yesterday for the 5k of 18:55 which I'm also really happy about!
AND the scientific research supports exactly your own experience too!!! BRAVO on your awesome PB!!!
Cool to hear thanks for sharing and congrats on the PB!
Your editing has progressed a lot! Far ahead of the game
Thanks!
Everything you‘ve said is so true, and what’s even funnier is these myths are often spread by the people who never run. How many times I’ve heard I’m destroying my knees, etc, and so far 15+years of running and I’m the healthiest one among my friends. Running technique as well - no one should be forced to follow some prescribed standards, every runner is individual and so is his/her running form.
I think that individuals can have bad forms, especially if they're trying to emulate an Adidas advertisement with a heel strike pose or something like that. There's room for investigation and possible modification of bad preconceived notions. I benefitted greatly from a 3 minute UA-cam video.
One huge misconception in the running world has become that stretching before a run is bad. Static stretching with no warmup jog is bad -- that has been backed by science. However, all of the studies did "no warmup" vs "static stretching only" (no warmup jog first). Then a lot of people concluded that runners should only do dynamic stretching before a run. However, other studies have shown that a warmup jog, static stretching, and then dynamic stretching is perfectly fine, if not better. It's kind of like the "hot coffee lawsuit" where some media took it and spun it and then everyone copied it. The main thing is if you don't have time for a warmup jog, then yes, avoid static stretching (and possibly even dynamic stretching -- no studies on this). However, if you have done a warmup jog, then static stretching and dynamic stretching after are perfectly fine and may even improve your run and prevent injury.
Lastly, about flexibility mentioned in the video. Static stretching before a run and after a run will not make you super flexible to the point where it will hurt your running ability. You would need to do long holds (45 seconds or more) to improve flexibility to that point, which is almost never done during warmup or cooldown. That would be like yoga, etc.
Registered for a marathon in 7 month, and up to now I have mainly done 10k runs. Starting to train for my big race and your videos keep me motivated:)
You got this!
Today I had my most enjoyable run for a while in the woods. I hid my watch and have not spent time trying to analyse and criticise myself for being slow. I run and I enjoyed it!
Glad to hear that sounds awesome!
I started trail running Jan 22 and ran for just under 6-months before foot surgery. I noted my knee pain all but disappeared during this time. I then had 7 months off due to foot surgery and my knee pain returned. Just about at two months into running again and it’s almost completely gone :-)
In his Run Smarter podcasts, videos and book, physiotherapist Brodie Sharpe cites and analyses the studies that totally bust many many common running myths ... so yes indeed the science is with you all the way Göran!! Way to go!!! Btw you have really motivated me to be a bit more adventurous with running routes... I used to be afraid of injuring my feet or ankles by going "off-piste", but now I treat it more like strengthening them, so thanks for that!!
the one thing I disagree with is that you can't take breaks in long run training. If you're a recreational runner trying to get past 1 to 3 hour long runs, breaking them up into 5ks with snack breaks helps immensely. I know it's not the same for cardio, but it's still a lot of tendon and bone work for a single day. It also helps if the weather's bad, knowing you can go back home and warm up a bit. Don't let anyone tell you that you have to do a 15k in a straight line or it doesn't count.
I just completed a 50K Ultra a few weeks back and after feeling overtrained the last few marathon I decided to mix it up and be a little undertrained for this one so my goal for the 3 month training block was to do NO speed work, focus on strength, only easy runs and short hill repeats, with my longest long run only 35ks. It was amazing how when I did push my speed on race day I was running way faster with less effort. I ended up getting a new 30k, 42k, and 50k PB on a hilly Ultra somehow it's crazy
It is defiantly hard to go out on easy runs with every one passing you but it pays off in the long run. Thx to all you advice Goran!
You are absolutely one of my favorite people on UA-cam and such a fantastic resource for running!!
Wow, thank you!
thank you, i feel really accepted through your positivity. i too had the problem of making every training a race where i always thought i needed to pb in every run. a more chilled approach has helped me not only enjoy running again but also helped me increase my overall running volume. keep up the good and inspiring work!
Glad to hear!
I knew I recognized your profile image. It's liandry's torment from league!
Thank you so much for this video Göran!
I could totally agree with every point made in this video, I also find that finding a fitting enviroment also helps tremendously with running, for example I really hate running in circles in parks with other people (maybe I'm just an intorvert, who knows) while I love running alone in the woods.
Running is so cool, I wish more people would have the same approach as you!
I appreciate this video, the only advice I give when asked is" just run, your speed and distance don't matter. Just run...."
I used to get pain all the time in my back, legs and ankles when I ran.
Last year, I stopped stretching entirely, ran more, but less intensely, and had no pain the entire year.
I just want to say that your content just keeps getting better and I’m very grateful for your hard work ❤
The perfect video at the perfect time. I have been actively discouraged from running because of age and loose joints. I was actively discouraged from weight lifting too, but I started very slowly with a trainer. Two years later, none of the injuries predicted came to fruition and I am strong, feel great and previous aches are gone. I will take the same approach to running starting today. Thanks for being the push I needed!
Fantastic list.
I've got a running friend who is pigeon toed, and looks extremely awkward when running. Yet, he's one of the fastest guys I know, and has earned at least $20,000 in prize money over the years. I asked him if his strange running gait didn't bother him. He replied no, he can't see himself running. ;-).
As a 65 year-old long time endurance runner I'm also pleased to report my hips and knees are holding out just fine. Ironically, I have four family members who have had either hip or knee replacements, who aren't runners.
That's awesome about your friend! And I have the same experience with surgeries... plenty of people I know have had replacements, but they're all non runners.
The fastest guy in my running group has the strangest gait, almost like he is speed walking with rolling hips and shoulders rising and falling as the opposite foot hits the floor, but it certainly works for him, he regularly wins his age bracket in distance races.
And I am 64 and running the Lake Garda marathon in a couple of weeks. Many of my friends tell me I will wreck my knees with ‘wear and tear’: I try to explain that our bodies do not wear out (like for car parts for example) but are self repairing given a healthy diet and life style.
Great video, as a long time runner and now 60 plus year old I came to understand the myths to spoke of as just that myths. Comfortable pace and enjoy is my motto. Just finished my long run Sunday, 10 miles for me
Thanks, glad to hear hope you had a great run!
I feel the same way!
I always took comfort in the fact that running form doesn’t necessarily correlate to fast times - And then I started watching Letesenbet Gidey and I sat in awe at the jaw dropping beauty of her biomechanical perfection. - Just beautiful and absorbing to witness
I am so looking forward to the snow melting here in Norway so I can start running in the woods again!
Another very informative video, found your channel when looking up Info on running.
Hardest lesson I had to learn when I recently got into running was to take things slow most of the time.
Always thought about running that I "have to give it my all" all the time and so I started this way. This meant overstriding with bad form because I was exhausted and so started the shin splints.
Now I try to keep it reasonable and increase mileage slowly.
Perfect. I usually only have 1 or 2 tough runs spaced out in the week (and even on those runs, a big chunk of the run is at easy effort for the warm up and cool down).
When I don't have a tough run scheduled, I ask myself several times on the easy run, "how will I feel tomorrow". If an alarm goes off in my head, and I feel I can't sustain the same easy effort tomorrow, I slow down until the answer becomes yes. And then that's the effort I maintain. Nice and easy.
Glad to hear and congrats on getting into running, yeah that is the most important thing to learn in the start to take it slow enough on most runs. Good luck with your running!
I've been running for a few years. Never put a thought to it, or consumed information about it, just did it the way it felt comfortable. Never had an injury, just fun, health, nature and some exercise. Love it!
Thank you for this video, I loved all of your points, especially the ones about running form and who gets to call themselves a runner! I have been running for close to two years now and just finished my first half marathon today. When I first started running, I was quite ashamed of my form because it didn't look very aesthetically pleasing, but over time I figured that my body just isn't built to have a beautiful long stride like some elite runners, and I just kept on running the way it felt most natural and effortless to me. My form has still improved, just like you said, and I am quite happy with it for where I'm at currently. I also got told that I'm not a proper runner if I sometimes take walking breaks during easy runs, and I now think that is the greatest bs ever! Those walk breaks helped me keep my heart rate down and improve my aerobic base. I'm pretty sure I'm a faster and more enduring runner now because I took this run-walk-run approach for a while.
"Those" people crack me up. Let them tell Kilian Jornet or Courtney Dauwalter they're not "real" runners because they occasionally walk! 😆 Sadly I think some people out there choose to build themselves up by tearing others down. Congrats to you on your half marathon!!
Dynamic stretching before you run; static stretching after the run. Especially makes a difference for older runners. Running competitively for 40 years. Your Achilles tendon will thank you.
Hi - Knee injuries are caused mainly by running downhill when the impact is 4 times higher. Personally in training I WALK down steep hills or I glide down them at a higher speed by leaning down the slope (like skiing) to avoid checking my stride in order to slow down. In a running event or race I do run down hills ok, but try to go down at a steady fast pace to avoid putting on the brakes suddenly.
its very true about stretching... dont stretch before your runs.... do it after your runs ! and focus on warm up and dynamic stretches before your runs!
i hurt my knee so many times with static stretches because im old school and we learnt this from school....
only to find out recently its really bad....
Finally someone saying it all! Especially all the 'good' advices how we should run, technically etc... Thank you for this video
Also something I don't like if people write on Strava 'easy pace' training and then they run 4:00 min a km 😅.. love your videos. Keep doing it. We learn a lot of them
Thanks glad you liked it!
Haha yeah unless you are at a elite level that is not easy 😅
Exactly 😅
You're my favourite sir, ❤️❤️ i enjoyed watching all your videos. Easy to understand & enjoyable for non-english speaker like me. unlike some youtubers which only their hands, eyebrows and mouth bla bla bla when explaining something without clear vision of what they wanted to explain, while sitting in their room.. You deserve more subscribers for your effort of making your videos interesting with the views around.
Thanks! Glad you like my videos 😊
I told myself to change my techniche 2 weeks ago and got injured. But I did 2 x 18k runs this weekend So back in the game again. I love it!
I'd love to see a discussion / coffee talk between you and This Messy Happy. So much good advice for body, brain and soul 🙂
I can personally say, definitely change technique slowly if you're going to. I transitioned to forefoot like 14 years ago. It was the best and worst thing I ever did. It's so much better overall imo, but I did it wrong. I went in too much too fast. Effed up my foot and had to stop for over ten years. I've been finally getting myself back into it. Over the last few years I've been doing regular 2-3 mile runs. Now I'm doing MAF training to be extra careful and build slow and I hope to do my first half marathon this year.
I run to run the "stress of life" out of my body! LOL! My mind and body always feel better after each run. I am too lazy to do any static stretching prior to running: I would just start out running really slow and let my legs to warm up gradually. LOL! That seems to work for me. I have no running injuries. I walk about a quarter mile after each run for recovery.
My knees got stronger after seven months of running. It used to hard after walking some distance but it doesn't hurt anymore.
Awesome video and editing! I admit I've fallen for a few of these myths over the years, so your advice makes me feel much better about a few of my self-perceived shortcoming, especially my "less than ideal" running technique.
Glad to hear it!
Wow, love your video. Such a clear and thoughtful, well researched longitudinal study, worthy of acknowledgment and applaud. I love running and no knee injuries, now 60 years old. Be consistent, be fluid, don't try correcting too much and pushing too much. When I was doing 3 x two hour runs per week just for fun, all was well. When I started competing, that's when issues arose. Can't wait to hear more of your advice. Do you have any advice for me coming back from THR? Thank you.
My form is probably terrible for speed but I prioritize impact reduction, and find that careful pacing matters in how the dynamic response of my body and of course especially legs helps.
Like any material/ structure everyone has a 'natural frequency ' where the impact and effort is least. And also stride length. And shoe foam material properties probably affect it too.
Trying to force the pace is harder, less efficient and risks damage i.e. injury.
1. is so true. I'm saying the same thing since decades.
And exactly that fact, that we are all different and not one rule applies to all, can sometimes make a runners life a little bit frustrating. Most of us like to improve, going faster, or longer, or whatever it is, but finding the right recipe for success can often end up being trial and error just because what works for those we compare ourselves to, or aim to run like, might not work equally well for you. One thing that I think can never be bad or wrong advise is to aim for having fun running, even if a little bit of pain is also required now and again.
Anecdotally I had tremendous glute med soreness for weeks and months, the pigeon stretch removed most of it very quickly. I believe the more you contract a muscle fiber the more it would benefit from a stretch. It should just be a "weighted stretch" like a deep squat. For example ballerinas are much more injury prone than weightlifters simply because weightlifters are stronger in those more flexible positions.
This is the first time I saw your content. Great one! I just rediscovered my love for running so this helps.
I'd like to know more about the myths of stretching though. Do you have any resource material I can read on?
I personally feel sore after runs or work outs when I don't stretch. For running my shins hurt a lot. I'm not sure if it's my form or just my bones are weaker.
If you grab shoes and you go for a walk-run-walk, you are a runner.
If both feet are off the ground at the same time!
running is good for your knees if you use the right shoes. After decades of knee issues due to injuries I started running and always struggled to go longer distances until I tried the shoes that worked for me (True Motion Nevos) and that dramatically improved my knee and allowed me to use a much broader range of shoes, but I still sometimes have to give up on some shoes that just don't work for my biomechanics.
For me, when it comes to knee pain, it's less about finding the right shoe, and more about realizing what makes a "wrong" shoe and causes my pain. My knees are great up to 6 mm drop, but anything over that, and I immediately get achy knees just a few steps into the run, due to the way it shifts the weight and strain to the front of the leg. Wish I'd discovered my magic number sooner!
Great video, Goran -- informative, fact-based, and inspiring!
Glad you enjoyed it!
as a bigginer long distance runner i was getting little upset by not improving my running technique but now after watching your video i m fully gearedup to run for some serious running......
Synovial fluids ie in knee and hip joints need impact at a certain level to effectively pump the fluid through the joint to lubricate, cushion and bring in nutrients etc and remove foreign or damaged cells. Hips and knees particularly need exercise for health chronic damage is mostly from inactivity.
Your content is really helpful. Thank you 😃
Glad you think so!
Great video and keep running.
Hi Goran, I have follow-up question on your myth no.1. Do you believe runners should work to improve their cadence to get to at least 165-170 level, or is it a myth too? Thanks.
I did just that and it made a huge difference for me. I hover around 168 and my speed naturally increased without any extra effort.
I'm no expert. Keen to read other's opinions. But, no, there isn't a magic cadence number.
Let's first consider an individual runner. On a single run, their cadence could change drastically depending on the speed they're running, the gradient of the slope they're on, and type of surface/terrain.
Differences in anatomy between runners also contributes to different 'ideal' cadences. Typically, taller runners tend to have a slower cadence when compared to shorter runner (who are running at the same speed, on the same surface, at the same gradient.
Personally, I'm 6'2. For many years, I chased the 'magic' 180 cadence number (which itself was based on a very small study with a tiny sample size). When I eventually worked my way up to 180, I felt uncomfortable and wasn't as efficient as when I ran with a lower cadence.
Since then, I've allowed my body to dictate my cadence. What feels most right and efficient in the moment. I find that when I run consistently, with relatively high mileage (around 100km a week) my cadence averages in the low 170s.
When I've taken breaks from running and returned, my cadence is usually in the low 160s and naturally increases over time with regular running.
I think it’s dumb. I’m 6’5”. If I could run at 170-180spm, I’d be an Olympic runner given my natural stride length. The spm should just be a general guideline, but it’s not one size fits all
I would love to hear about this too.
In a half say, once it's shaken out after a bit, you can get in a pack and try different cadences to see which feels easiest at the time. I've found that after I've knackered out twiddling legs quickly, I can switch to bounding and somehow there's more left in the legs. And vice versa. Maybe it's slightly different muscle use, I don't know.
I really hate to strech it makes me fell like les motivated for running so I always go just runing straigth
Wow, thats was crazy cool editing
Thanks!
My doctor said running was bad for my knees! 😅 I just need a new doctor ! 😂
Great video Göran.. Appreciate your efforts
This is an amazing video! Thank you for creating this!
I am 60 and I enjoy running. My knees are stronger than my husbands who never run. So there your point about the knees are proved.
That's great!
I've run only 5k my entire life. Sure I've done 10k a couple of times. I don't need to do any more to impress anyone else. Running at 60. 👍
I don’t know if it is luck, but I’ve been running for 25 years and I’ve never had any injuries! I take it easy and listen to my body… maybe it’s as simple as that!
The heart Loves to Dance and running is one of the best ways to achieve that activity 😌
@Göran Winblad great video and advice 😊thanks for sharing 👍
Thanks and thanks for watching!
Tack så mycket..excellent video (specially appreciated the first myth debunking)!
Thanks!
Wise words Goran. Number 3 is especially important I think, runners are not a homogeneous group and there are many different things that can make a runner. Thanks for sharing
Well said!
Running gets a bad rap for knee injuries, but I realized that many of my running friends played sports such as hockey, basketball, rugby, earlier in highschool or college prior to running later in life and I think that contributed to knee their problems as they got older.
Such a good vid! Great advice and insights, thank you!
Regarding running form, while there may be as many different efficient strides as there are runners, over-striding should be avoided since it will lead to injury.
Thank you! This is really inspiring to me.
This video is the best i've seen about running, tack så myke! Jeg digger veldig mye din youtube channel. Any tips om hva man kan spise før ein maraton?
1. I agree and disagree because there are fundamentals of running, a natural running technique will see anyone overstride and heel strike, the trick is to take the fundamentals of physics and then cater it to you so you can "developed" your own running gait/ styles within the fundamentals of physics.
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2. I agree, one needs to understand that the body has to be built to withstand the stress, a sprinter will definitely be able to withstand a higher power shock than a endurance runner because they are trained for power running at short distances, if they try to push farther than that short distance at that same intensity the risk of injury is 100%. Endurance Runners trying to sprint will undoubtedly blow their knees if they suddenly subject it to a Sprinters load even at a short distance.
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3. I agree but there are different forms of running, sprinters, middle distance, long distance and ultra, all are runners but in different disciplines. Professional, Amateur and Fun.
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4. Totally agree, some people think that Base Fitness can be built from 0 to acceptable in a year, this does depend on the distance, example Marathon, Kipchoge is 38 years old, he has spent most of his life building the Base Fitness to allow him to run the record breaking Marathon pace that he does. Sprinters not so long Usain smashed the 100m at age 21 so again, this really depends on the distance and the pace you want to sustain at that distance this is what will determine how long you need to "consistently" build.
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5. Agree, people get mixed up between Warm Up and Stretching, the objective of the Warm Up is to get your blood circulation going so you don't pull a muscle by suddenly subjecting it to a heavier load, stretching doesn't warm you up, it's a good "Activation", running drills warm you up, brisk walking warms you up even a cold shower warms you up and the level of Warm Up again is tremendously personal.
Very sensible advice.
I once had someone advise me to change my running gait based on a single photo! My gait does look strange but it hasn't caused me injuries which is the only reason I would look to change my gait.
I always enjoy super easy pace running
''Change your running technique!'' is something that simply does not work when a marathoner is talking to a track and field athlete or vice versa. A track and field runner will definitely have a more aggressive stride (with a much higher knee-lift going on) than a marathoner or even an ultra-marathoner, simply because they, unlike him, cannot afford the energy output that comes with the more aggressive stride.
Ultra runners are a great example: They would run a very slow 3k with their low knee lift and relatively short stride, but apply that to 50k and you're going really fast compared to someone who completely wastes his energy after a few miles trying to run fast splits and has to walk half the distance.
I love watching your videos.
Knees and lower body strength and mobility?
Kneesovertoesguy is all I'll say! Helped me immensely to feel better than ever on my 63rd birthday.
3:31 i remember chatting with some guy on the golf course a few years back when the topic of running came up. He asked about what kinda pace I run at and I said something like 7:30-8:00 per mile and he said "oh your not running you're just jogging" and I wanted to slap the shit out of him lol
Problem with 4 for me is that I find it much more enjoyable too run relatively hard. Slow, comfortable runs are a bit boring :)
I like your vids for content and they are short.
I disagree on stretching part. It is necessity for me. When i used to run alot, now i do gyms. But when i used to run alot, i didnt do any stretching. That made my body functionality only to run and nothing else. Eventuality it was hard to reach to tie my shoes.
My point is, stretching for me hD feminine meaning. But when i started doing it. I skip(ped) 3 day leg recovery day pain. And could effortlessly continue the leg workout next day, but i rather not since recovery is important.
One myth that I see repeated a lot is that cadence should ALWAYS be around 180 spm. People take it as a universal truth but it's based on a study of olymipc athletes racing different distanced!
I struggled for a while trying to run easy and maintain a high cadence until I just gave up and focused on keeping a lower heart rate and enjoying myself. If Im running >7 min/k a cadence of 160 is way more natural.
Sir please make a video on recovery after running
My personal definition is that a runner runs as an end, while a jogger jog as a mean. For example, the jogger will tell you that they can eat something as a reward for working out while the runner will pay attention to their food so they can run better.
Of course, most people are part runner and part jogger though.
By including 3 you have me subscribing 😊
There is so much BS out there Goran and thanks for busting the myths!
Yes there is!
@@goranwinblad top man!
He said I'm a runner and I needed that validation more than I realized 😭
1 question: many of those coaches asked us to hit 180 strides per min running cadence.
I did all the strides and Interval runs to increase my running cadence.
However i always found that doing easy long runs with high cadence caused my heart rate to go to zone 3 or 4.
So. Now i just give up trying to do easy runs on high cadence to keep my heart rate in zone 2. Feels a lot easier and sustainable.
What is your opinion of that >180 cadence gold standard?
In the beginning it wil rise your heart rate but after week of higher cadence it will normalize
Hi Göran, as a person that loves to sport I would like to get in to running. But for someone with joint pains and mild chronic illness it is not that easy. Maybe a nice video idea for the real noobs how to start running. What shoes to wear/clothes/weather. Always love watching your videos but the level is way out of my league. Hope you make a new video soon!
Look up Jeff Galloway’s ‘Run-walk-run’ method. By mixing walking and running, mostly walking with short running spurts to start with, and slowly increasing the running you will allow your body to adapt and build without injury. With regards shoes, go into a running shop and try lots of shoes and pick the ones that seem most comfortable, that’s the most important starting point! Look for last season’s shoes on discount. Once you step outside the door and run a few strides, you are a runner, and on the start of a whole new journey
Thank you for the feedback!
I have a question, do Tens Unit help as a runner?
I hate not push myself in every trening. I fell bad when i make something on 50%.
Another awesome video. I love your gloves
Thank you! Haha they are warm at least 😅
What brand is he wearing? Love that hat.
👍 Thanks for mythbusting !
No problem 👍
Any running pace is way too hard for me 😢. So I walk most of the time. My running workouts are 80% walking.
Tack för en bra video!
Great video, serious gloves ! 😉
Thanks! Haha 😅
Kiitos!
Why are you running with oven mitts