Thank you for being so open about your injuries. I too have been suffering from some nagging injuries affecting how active I can be. Your positive attitude and focus on what you can do is inspiring! Here’s to a healthy and active future to the both of us! ❤
Appreciate your comment. Not always as easy to share the times when you feel down and out but comments like this really remind me why i share so thanks Fern
Really enjoyed the videos, mate. Even been watching some of your old stuff keep up the good work and all the best for the up and come in Berlin marathon.
I keep reminding myself that the perfect training block doesn't exists...this one just couldn't be any futher away from perfect though but im making it work :)
Ben I found your channel whilst completing couch to 5k. I’ve found your content really useful as I’ve progressed to running 5k regularly and occasionally a 10k. I hadn’t exercised properly for nearly 20 years and am now more active than I’ve ever been before. I have just signed up for the Bath half next year which is a massive step for me. Keep up the great work and hope your niggle goes away for Berlin. 🫶
Yes I absolutely use my spin bike when injured. I do my run sessions on the bike , I convert them into minutes. I've also done deep water running too. Keep it up Ben. 😀
Zones are for training, race day is more to feel for me. Looking back at my previous marathons my Hr is most similar to LT2 but in order to be able to maintain that, fuelling plays a huge part.
You start at lt1 and progress to l2 at marathon. At half marathon you start in the middle and hold under threshold and then go all in at the end. For slow runners over 1:30 hm and above 3h marathoners, you should adjust more to the downside at the beginning
Best of luck for Berlin, Ben, hope you make it to the start line and can run a pain free race (I mean free of back pain of course - I don't think anyone can run a pain free marathon 🙂).
focusing on the most important things... I know the buzz is easier to manage, but the bit of longer hair suits you and looked great. Enjoying the content - thank you @BenisRunning
Hey ben, I’ve actually been experiencing a very similar injury with my lower back and hips. It came up a couple weeks ago now and I had to stop running completely for a week. Went to the doctors and they suspected either a stress fracture in my back or a muscle strain. Betting on it being a muscle strain as I’m back to workouts now. Still some discomfort and soreness, but much better as the days go on. First race of the season next week and I’m hoping to be back in form for that. Thought I should share it, goodluck with Berlin!
Thats good to hear. My physio has also advised to treat as a muscle sprain despite some of my symptoms not quite alining with that. Have a good first race back!
Hi Ben, I’m a 64 year old Victoria, BC marathoner running Berlin. Love to run a shake-out run with you in Berlin. Saw you at Seth’s Boston shake-out run in 2023. Any plans for that? Gary
Good luck ben, i used to be a massive runner doing ultras and stuff but after a lot of injuries and some giving me an old bike I've completely swapped to the bike and I've been loving the race, overall sport and training however I'll be doing some running over the off season. I'd recommend an old indoor direct trainer if you could possibly get one and try zwift because that'll give you a great workout. Good luck
Yes I've had the same problem with the excercise bike. Couldn't get my heart rate higher than 120 😂 my legs were tired after an hour like that. I guess it's just getting the muscles used to cycling. It's a weird place to be in. I'm too fit for cycling 😅
Good luck in Berlin! How do you find the Coros Dura? Been thinking about getting a bike computer and have a Coros Pace 2 but reviews are v mixed on the Dura.
Hey Ben, I’m running Berlin and I have an injury also so my goals are out the window too. Just curious about the treadmill, I find the pace on my watch is quite different to the treadmill pace in the gym and it’s really annoying. Do you have this problem too?
All watches will be miles out from my experience. My advice is either input your workout manually to say strava or get yourself a watch that has a treamill running mode. My coros works by simply inputting the speed of the treadmill into the watch so it takes away the guess work :)
Your close with your understanding of lactic but lactic isnt prduced from glycolysis but rather glycolysis while being short on oxygen. The harder you run the more you strave for oxygen hence greater the lactic build up.
Anaerobic glycolysis produces lactic acid right? That’s what I’m referring to here. That’s what I’m trying to explain anyway. When you go above the turn point
@@BenIsRunning yeah as the body starves for oxygen you get ethanol and lactic acid all very cool stuff. The learning curve and evolution of running rapidly growing it's so cool to see. Hypothetically speaking if your body had infinite oxygen lactic acid wouldn't be produced only pure atp.
Hey man just asking you this question because I know you’d know the answer. But my V02 Max has been the same for a year and I started eating cleaner and it just isn’t going up and I’m a college runner. Do you have any advice?
Ive not been doing much running to taper from so wont really look like a traditional taper for me. I personally like to do my final session 10 days out and then a little tune up session, usually 5k at marathon pace +200's about 4 days out. 2/3 week gradual taper :)
Have you not considered trying different shoe drops. Going zero drop may be constructive for you rather than run up inclines?.... try some Altras escaalnte/torin/vanish carbon 2 or /Topos?
Ive considered it but i rotate between 4-12mm drops in my rotation so dont think it was that that caused an issue or could help resolve it, but thanks for the tip- will experiment with some different shoes.
Hi Ben, good to see you are recovering. Quick question: you are English and you have been en Kenya with the elite’s. So why do you take coffee? You should be drinking tee as Eliud and the rest of elite Kenyan runners 😂😂
I am by no means an expert, and I know you have access to expertise. With that said though, have you had your gluteus medius strength analyzed? Weakness can be a cause of lower back pain due to the imbalance weakness can cause from your hip and into your back. Edit: sorry, wrote the comment before watching the part of the video where you explained you are a bit tired of all the advice people were giving you 😅
Well, the comment is still valid for anyone who may struggle with similar issues. I'm sure Ben will just disregard it as he's likely in good hands already in terms of rehab 🙂
All comments are valid 100% here aha! Appreciate it may help others. I completed a strength analysis as part of a recent phyiso consultation. No imbalances and relatively strong compared to the sample (scored around 80-120% of whats to be expected). My pain has been caused however more by a lack of mobility in my hips which have caused the back discomfort as well as a new training stimulus of intense strides that Ive since removed. As with all running related injuries, it certainly doesn't hurt to work on strength work in my opinion :)
@@BenIsRunning yeah, my hips are the same way. I wonder if that is just a runner thing bc it's such a repetitive movement and we never take enough time to stretch 😂
It's a common perception, but newer research actually shows that lactate is not just a waste product. Instead, it plays an important role as an energy source that the body can use, and it also helps regenerate glucose in the liver. So, it's more accurate to say that lactate is an important intermediate in the body's energy metabolism, not just a byproduct See you in Valencia!
Have a look at the Triathlete ironman schedule....heaps of swim & biking not a great amount of running...the top ironman guys still run a great marathon.....keep positive & enjoy Berlin 👍👍🏃🏃
I have the exact same hip injury and do the same thing with incline seems to be the way to go. I can't do speed work on my treadmill because it overheated Everytime I went near 11 mph
It seems the cause of your injury is related to too much arch of your back while running, as i noticed. It looks like you're arching your back lil too much while trying to lean forward and run. Idk but that's my take from my observation as comparing to elite athletes your form of running looks odd.
And you’re an expert 😂 appreciate the observation but don’t think that’s the cause as have been running like this for 5 years with many setbacks. These things happen :)
I'm sure the opinion of a random youtuber is of limited value, but why risk Berlin Ben? Give yourself more time to recover and attack Valencia. I feel like the risk of exacerbating or reinjuring something just isn't worth the reward of running a marathon when you're not in top shape. 2 cents.
Appreciate that yes, for optimal performance you'd be dead right. I already have brand obligations Id like to fulfil, flights books, girlfriend taking time of work ect...if I can't run fast ill be able to run and just enjoy the experience and have a nice weekend away :)
Turns out Alexa was wrong! 25 days to go 😂 Take a look at the new Shokz here: shokz.cc/Benisrunning
Thanks for all your support as always 👊🏻🎯
Alexa truly is the most useless piece of hardware lmao
I almost fell from my chair, and was about to change my flights. 😅
Do these headphones have onboard memory? I don't like to carry my phone with me.
Legit had a heartattack that I booked the wrong dates.
@@runnerfromhel Imagine me in the edit, I've got an extra 8 days to prep lol
Thank you for being so open about your injuries. I too have been suffering from some nagging injuries affecting how active I can be. Your positive attitude and focus on what you can do is inspiring! Here’s to a healthy and active future to the both of us! ❤
Appreciate your comment. Not always as easy to share the times when you feel down and out but comments like this really remind me why i share so thanks Fern
Boom! Nice progress being made!! Nice sensible training, while still working hard 💪🏻 great to see! Onwards and upwards!
Great vid. Thanks for your explanations of LT1 and LT2 in layman’s terms.
Really enjoyed the videos, mate. Even been watching some of your old stuff keep up the good work and all the best for the up and come in Berlin marathon.
Best of luck Ben! I know what it’s like to not have a training block go to plan. Keep grinding and good results will come ❤🎉
I keep reminding myself that the perfect training block doesn't exists...this one just couldn't be any futher away from perfect though but im making it work :)
@@BenIsRunning Yep keep it up! Perfect doesn’t exist but better than yesterday and consistent progress does 💪
2:13 Come run some races in South Africa, everything is one big uphill.
Ben I found your channel whilst completing couch to 5k. I’ve found your content really useful as I’ve progressed to running 5k regularly and occasionally a 10k. I hadn’t exercised properly for nearly 20 years and am now more active than I’ve ever been before. I have just signed up for the Bath half next year which is a massive step for me. Keep up the great work and hope your niggle goes away for Berlin. 🫶
Seeing your dedication makes me want to train harder! So motivating! Good luck in Berlin!
Thank you! You too!
actually love the random couch banter ending there haha
so did meg...secretly aha :)
The GOAT running content creator on YT. ❤🔥❤🔥
Appreciate that Richie, thanks for your support
Looks like your staying busy even with the injury. Speedy recovery buddy. Smart choice with the buzz cut. Great video as always
I certainly like to yes, have been really enjoying the biking. Buzz the legs next aha :)
Best of luck mate!👍Hope you prep/recovery is going well🙏
I am doing on the 15th my 1st ever HM in Germany too🙏🏃
I love watching your videos! I have learned a lot from them.
Awesome! Thank you!
You got this! Rooting for your success!
Yes I absolutely use my spin bike when injured. I do my run sessions on the bike , I convert them into minutes. I've also done deep water running too. Keep it up Ben. 😀
Great stuff amanda! I dont think id last longer than an hour on a spin bike so i like to head out into the essex countryside :)
Now you talked about these L1 and L2, what zones do you aim for in a full marathon? How close to your max HR do you get in average?
Zones are for training, race day is more to feel for me. Looking back at my previous marathons my Hr is most similar to LT2 but in order to be able to maintain that, fuelling plays a huge part.
You start at lt1 and progress to l2 at marathon.
At half marathon you start in the middle and hold under threshold and then go all in at the end.
For slow runners over 1:30 hm and above 3h marathoners, you should adjust more to the downside at the beginning
Nice video format Ben! Cheers and speedy recovery!!
Glad you enjoyed it, thank you
I learned a lot, thanks, Ben.
I know you will come back stronger.
I hope so too!
Good on you Ben! More power to you 😁
Dude I'm running Berlin also and the first part of the video had me a little scared that I'd book flights for the wrong week
Sorry about that, blame alexa!
Ben, wish you fast recovery and fast legs in Berlin
Great video as usual,I'm a buzz cut man Ben looks great,all the best.🏃
Phil Mitchell fan club!
See u there ben can't wait
Me too! Have a good one!
Use the bike for cross training even though I’m not injured, as I’m a busy dad. Find it’s a great way to build up/maintain an aerobic base.
I'm now prepare to Chester marathon but main one is Valencia as well. The goal is something 2:40 - 2:44🙌🙏 Good luck Ben💪
Hey Ben, I liked your abs strength 30-minute workout. Can you make another one for the lower body?
Make it follow along it helps alot.
Sure! I use a kettle bell for most of my routine...would you prefer just a body weight one?
Best of luck for Berlin, Ben, hope you make it to the start line and can run a pain free race (I mean free of back pain of course - I don't think anyone can run a pain free marathon 🙂).
Thats true!! Thanks Adrian
I do biking for cross but use the standalone and petal in reverse I think that will strengthen your running legs
focusing on the most important things... I know the buzz is easier to manage, but the bit of longer hair suits you and looked great. Enjoying the content - thank you @BenisRunning
Ahah thank you! Too much maintenance for the cycling helmet
Hi Ben, How are you planning to race Berlin? as a easy long run, or proper going for it?
Ideally like to go for it but will certainly be on the cautious side. Easy pace if needed :)
Interesting that changing the gradient on the treddie has such a beneficial effect for you - I'll have to try this!
Just helps manage the load. Can run a lot slower but still get a similar training effect. Thats the theory anyway
Hey ben, I’ve actually been experiencing a very similar injury with my lower back and hips. It came up a couple weeks ago now and I had to stop running completely for a week. Went to the doctors and they suspected either a stress fracture in my back or a muscle strain. Betting on it being a muscle strain as I’m back to workouts now. Still some discomfort and soreness, but much better as the days go on. First race of the season next week and I’m hoping to be back in form for that. Thought I should share it, goodluck with Berlin!
Thats good to hear. My physio has also advised to treat as a muscle sprain despite some of my symptoms not quite alining with that. Have a good first race back!
Ben, Allie O. did a lot of cross training when she was injured. She did a lot of elliptical, bike and water running. Good luck!
Good to know that you are getting some decent training in and despite everything you have retained a sense of humour.
Interested in the story behind the Sweden outline tattoo! 😄
Ill be there too, my first marathon, hope to meet you there and good luck.
Hope you have a great one! Nothing quite like your first :)
Hi Ben,
I’m a 64 year old Victoria, BC marathoner running Berlin. Love to run a shake-out run with you in Berlin. Saw you at Seth’s Boston shake-out run in 2023. Any plans for that?
Gary
Good luck ben, i used to be a massive runner doing ultras and stuff but after a lot of injuries and some giving me an old bike I've completely swapped to the bike and I've been loving the race, overall sport and training however I'll be doing some running over the off season. I'd recommend an old indoor direct trainer if you could possibly get one and try zwift because that'll give you a great workout. Good luck
Probably will end up on a turbo in the winter but hanging on to the summer, just
@@BenIsRunningI wish it's a bit wetter up north 😂
Yes I've had the same problem with the excercise bike. Couldn't get my heart rate higher than 120 😂 my legs were tired after an hour like that. I guess it's just getting the muscles used to cycling. It's a weird place to be in. I'm too fit for cycling 😅
Good luck in Berlin! How do you find the Coros Dura? Been thinking about getting a bike computer and have a Coros Pace 2 but reviews are v mixed on the Dura.
Inversion table for your back mate ! Check it out
Ben! How about a shake-out run for your followers September 28th, one day before the BMW Berlin Marathon this year? 🎉😊
You really scared the **** out of me with the 22nd. 😂
LOL
Great hair cut!
Thank you!!
Just shat myself when you said nineteen days to go and immediately went to check the Berlin marathon page and then hotel and flight bookings😂
ahah! Sorry about that
Eilish has many videos following her cross training while she was coming back from injury & surgery...👍👍
Your sock drawer is what I dream of 😂
Does the elliptical work really help? I would like to add some aerobic activity- and the elliptical seems like a lot less impact on the joints.
Best cross training for aerobic work I'd say. Similar movement without impact :)
Nice vlog, I like the part where you're consuming Pizza and Netflix 😊
Thank you 😋
Hey Ben, I’m running Berlin and I have an injury also so my goals are out the window too. Just curious about the treadmill, I find the pace on my watch is quite different to the treadmill pace in the gym and it’s really annoying. Do you have this problem too?
All watches will be miles out from my experience. My advice is either input your workout manually to say strava or get yourself a watch that has a treamill running mode. My coros works by simply inputting the speed of the treadmill into the watch so it takes away the guess work :)
I love indie alt rock!
Hadnt You a plan about running the CPH half this month too ?
Curious to know what specific mobility work you're doing for your hip and lumbar spine?
Nothing crazy. Lots of hip swivels, a new one called the Copenhagen plank and lots of lateral stretch variations
That's a 2:23 trim
50k a week but a decent trim is the secret aha :)
Your close with your understanding of lactic but lactic isnt prduced from glycolysis but rather glycolysis while being short on oxygen. The harder you run the more you strave for oxygen hence greater the lactic build up.
Anaerobic glycolysis produces lactic acid right? That’s what I’m referring to here. That’s what I’m trying to explain anyway. When you go above the turn point
@@BenIsRunning yeah as the body starves for oxygen you get ethanol and lactic acid all very cool stuff. The learning curve and evolution of running rapidly growing it's so cool to see. Hypothetically speaking if your body had infinite oxygen lactic acid wouldn't be produced only pure atp.
Hey man just asking you this question because I know you’d know the answer. But my V02 Max has been the same for a year and I started eating cleaner and it just isn’t going up and I’m a college runner. Do you have any advice?
Might have missed it, but what incline do turn the dreadmill to? I strained my glute-med three weeks ago and I do feel uphills are better as well.
started with 8%, now 5%...what ever feels most comfortable would be miy advice and keep an eye on HR
What does your taper look like? I'm torn between the usual 3 week taper, or sneaking an extra week of hard training and tapering 2 weeks. 🤔
Ive not been doing much running to taper from so wont really look like a traditional taper for me. I personally like to do my final session 10 days out and then a little tune up session, usually 5k at marathon pace +200's about 4 days out. 2/3 week gradual taper :)
Oh no! Please don't leave this bike on the rain!
That intro scared the life out of me when it said 22nd September! Thought I'd messed up my dates! 😱
I’m sure you weren’t the only one!
What is the title of the last podcast that you recommended? (Sunday xxx) Thanks!
Plodcast :)
Will you still be doing the Copenhagen Half on the 15th?
Yes :)
That looked like a tasty snack
This video just woke up my Alexa :)
Have you not considered trying different shoe drops. Going zero drop may be constructive for you rather than run up inclines?.... try some Altras escaalnte/torin/vanish carbon 2 or /Topos?
Ive considered it but i rotate between 4-12mm drops in my rotation so dont think it was that that caused an issue or could help resolve it, but thanks for the tip- will experiment with some different shoes.
Hi Ben, are you planing to do a community run in Berlin? Would love to join.
I'm hosting a shake for the runners achieving their 6 star medals so don't think ill have time for a community run too im afriad
Hi Ben, good to see you are recovering. Quick question: you are English and you have been en Kenya with the elite’s. So why do you take coffee? You should be drinking tee as Eliud and the rest of elite Kenyan runners 😂😂
I drink tea too! 😂 the Kenyan secret is about 6 sugars which I can’t get behind however
I am by no means an expert, and I know you have access to expertise. With that said though, have you had your gluteus medius strength analyzed? Weakness can be a cause of lower back pain due to the imbalance weakness can cause from your hip and into your back.
Edit: sorry, wrote the comment before watching the part of the video where you explained you are a bit tired of all the advice people were giving you 😅
Just delete the comment? no?
Well, the comment is still valid for anyone who may struggle with similar issues. I'm sure Ben will just disregard it as he's likely in good hands already in terms of rehab 🙂
All comments are valid 100% here aha! Appreciate it may help others. I completed a strength analysis as part of a recent phyiso consultation. No imbalances and relatively strong compared to the sample (scored around 80-120% of whats to be expected). My pain has been caused however more by a lack of mobility in my hips which have caused the back discomfort as well as a new training stimulus of intense strides that Ive since removed. As with all running related injuries, it certainly doesn't hurt to work on strength work in my opinion :)
@BenIsRunning Good to hear, wish you all the best prepping for Berlin and Valencia!
@@BenIsRunning yeah, my hips are the same way. I wonder if that is just a runner thing bc it's such a repetitive movement and we never take enough time to stretch 😂
It's a common perception, but newer research actually shows that lactate is not just a waste product. Instead, it plays an important role as an energy source that the body can use, and it also helps regenerate glucose in the liver. So, it's more accurate to say that lactate is an important intermediate in the body's energy metabolism, not just a byproduct
See you in Valencia!
Ah interesting. I was aware that it was used as energy source but regenerating glucose in the liver is new knowledge to me, thanks
Have a look at the Triathlete ironman schedule....heaps of swim & biking not a great amount of running...the top ironman guys still run a great marathon.....keep positive & enjoy Berlin 👍👍🏃🏃
Thats great to hear, shame i can't swim more than a length without drowing
Yeah brassic is awesome
It is indeed!
that bikes definitely stolen ahha
Some old boy got it out his shed so was a good cover up if it was
I'm going to save your workout calling it "Ben is Running"
Sounds like you are doing Hechmann training ..
Whos that?
Lots of whole vegetables and whole fruits may help fix you up. Hope that's helpful and not stressful 🙏
I thought Alexa was wrong. My daughter is running Berlin. It's been pretty warm and humid out there recently.
Hopefully that changes in the next few weeks :) ideal conditions please
2:45 I’m a cyclist turned also runner, my ratio is (running time) x 1.5 = cycling time
One vote for the longer barnet! ✂️ 😂
each triathlon guy is driving bikes much more than training running itself....
Alexa definitely has the date wrong 😂🤣
lol
Your long hair was fine!! 😂😂
Looked better on the barbers floor :)
I’ve been told cycling miles = running miles x4
So 4 miles running is similar to 16 miles cycling. Really depends on your fitness level on each tho:)
The Olympic distance Triathlon is 40km bike & 10 km run...so yeah...👍👍
Interesting
Running hard sessions uphill to decrease injury risk / step load on body... who did I hear also does that, all the time..🤔 (Ingebrigtsen)
Me and him often trade secrets ;)
the ketchup on the pizza is in fact a crime.
You should see what we usually do…spiral motion, all over 😂
I don’t care what anyone says, I think you’ll break the five-hour mark at Berlin
That would be some achievement.
I have the exact same hip injury and do the same thing with incline seems to be the way to go. I can't do speed work on my treadmill because it overheated Everytime I went near 11 mph
It seems the cause of your injury is related to too much arch of your back while running, as i noticed. It looks like you're arching your back lil too much while trying to lean forward and run. Idk but that's my take from my observation as comparing to elite athletes your form of running looks odd.
And you’re an expert 😂 appreciate the observation but don’t think that’s the cause as have been running like this for 5 years with many setbacks. These things happen :)
You wouldn’t be the first who ends up as a road cyclist from this situation ;)
I'm sure the opinion of a random youtuber is of limited value, but why risk Berlin Ben? Give yourself more time to recover and attack Valencia. I feel like the risk of exacerbating or reinjuring something just isn't worth the reward of running a marathon when you're not in top shape. 2 cents.
Appreciate that yes, for optimal performance you'd be dead right. I already have brand obligations Id like to fulfil, flights books, girlfriend taking time of work ect...if I can't run fast ill be able to run and just enjoy the experience and have a nice weekend away :)
Inversion table for your back mate ! Check it out