5 Things I Wish I Knew as a Beginner Runner | Common Mistakes
Вставка
- Опубліковано 17 тра 2024
- Here are 5 things that I wish I had known when I started running, these tips are some tips that I wanted to share with you.
Running shoe sizing:
• Running shoes size gui...
(I'm re-filming this due to some new tips, and audio issue)
Max HR:
220 - age = approx max HR
HR zone calculator:
runbundle.com/tools/heart-rat...
Instagram: / running_with_marc
Strava: / strava
Facebook: / runningwithmarc
𝗝𝗼𝗶𝗻 𝘁𝗵𝗲 𝗦𝘁𝗿𝗮𝘃𝗮 𝗴𝗿𝗼𝘂𝗽: / strava
Business enquiries:
runningwithmarc@gmail.com - Спорт
Don't forget to leave your top tip in the comments section, so others can read :)
Thanks for the tips bro
I know this might be silly but what are the best brands for running shoes ?
And thank you so much 😊
@@memati7199 Basically the ones you see more often. Such as Nike, Adidas, Puma, Hoka, Asics etc... Personally, I go with the Pegasus line of Nike.
@@__NightOwl thank you so much .. your words are eternally appreciated .. but the problem is that i have an agonizing cervical disc prolapse that i heard that changing the bullshit sketcher shoes that i have might significantly reduce the recurrent headaches and pain ..
@@memati7199 I'd slightly disagree with @Night Owl, and say only the brands you'll see in a specialty running stores, not a popular sports store, which pick popularity over quality. For example Sportchek might have Nike, Adidas, Under Armour, Puma, Asics, Saucony. While Running Room might have Under Armour, Asics, Saucony, New Balance, Altra, Puma, On, Topo.
My top tip: Don't look directly into his eyes
haha, pretty funny
Too late I'm part stone.
Haha... Pretty intense eyes yeesss
I looked into his eyes for too long, next thing I know I'm outside 10km away from my house running.
so creepy
1. warm up
2. correct shoe sizing
3. slow not fast - do not run too quickly
4. record your runs
5. correct clothing
Great ones 👊
Completely agree with the first one. I can't believe how many people don't.
Personally I spend 20 minutes before I go out for a run doing hip activation/mobilization and light stretching. Then when I get out to my course, I do another 20 minutes fast walking, butt kicks, knee lifts (2x variations), then 3x easy runs of about 250-300 meters each.
Then I get into my run.
@@thepsychologist8159 that's excessive though, and also you are supposed to stretch after you warm up so you don't pull a muscle
@@inanimatemist8610 Firstly, my stretching routine starts with activation/mobilization of my hips, joints, arms and legs. Secondly, my running coach is a national champion runner and also a physio therapist. She always encourages light stretching before a run. Thirdly. Excessive? Not at all, especially when my pre-run drills form a part of my overall training for the day, plus these drills also promote 'good technique' before a run.
I'm a sub-90 half-marathon runner, so I'd like to think my routines and training are tried and proven.
Forgot to add: Shoes that encourage you to smash your heels into the ground instead of running with proper form.
It's okay to blink brother.
😂😂
Blinking would be A WORLD OF GOOD
😂😂😂😂😂😂😂😂
I run long distances.
My tips are make sure you go to the toilet before leaving and never compare yourself to other people. You are only trying to improve your own levels.👍
Ah yess 😂😂 I always run to the bathroom after running 😂😂😂
You're right. I always unload before I run and if not then I get the runs.
@@16nowhereman lol that's ironic
Believe it or not taking a dump before running makes you feel so fast and light.
I always use number 1 and 2 every morning no matter what😂
Tell yourself that you’re not tired and you will feel less tired. It may sound weird, but it works!
Ha, true :)
The phycology of running is amazing. If I set my mind to do 10 or 15 miles usually it's no problem because I've made a mental commitment. If I do 5 miles and then run a few more miles because I missed the bus or whatever then it's a real struggle. The takeaway for me is therefore to plan each run and stay within your limits, making that commitment usually bears fruit.
Tried it today, it helped!!
@@EmilyRodriguezOIF Glad it helped!
@@dtrjones Very good point David and the same is true as well for many things in life, not just running :)
Those eyes stare straight into my soul
And tells you To Run
LOL ikr
I’ve got ready for ultra just looking at his eyes. Good advises though.
Was gonna say this, but I had a feeling someone else already did haha
@@350zsean same though
Visit the toilet before heading out.
Nice one Den, very good call :D
Or take toilet paper with you 👍🏻
@@kevinjames7012 you monster
@@georgewicks7928 better than wet smelly running shorts
YES especially if you’re a morning runner or you accidentally go out during the time your body usually wants to go #2
Don’t just run, strength train too. Once I started adding strength into my routine my back pain went away and my running got better. Also unless you’re trying to win races, forget trying to max out on speed. I started running slower and trying to stay in my fat burn zone when running. It’s all made a huge difference for me
Great tips Stewart, and thanks for sharing your experiences :)
Agreed... Pilates is so good for running.
Doing push-ups is great during a walk as is builds up your strength and breathing. Against a tree is fine.
Same! I thought I didn't need to do squats since I was running, but I finally learned that I needed to work my leg muscles in different ways to have better endurance and prevent injury. Cross training is key.
🥰😍🤩lobe this and lifting. I just started running bc my kid does cross country!
Don’t run too much too soon. Running gains come quickly in the beginning, and so will injury if you’re not careful! #bekindbehappyrunwell
Nice one Matt, really good advice.
I was doing this and starting to injure myself when I first started out. Good rule someone told me is don’t add more than 10% to your run when looking to add distance. I’ve been able to gradually add to my distance without the hip, knee and foot pains I had before as my body adapts.
@@warrenjoseph76 Good going! Keep up the smart running! 💪🏽
@@its_Matt_B_ thanks for the encouragement! Just did my morning 4.5 miles and came back to your comment 😃
@@warrenjoseph76 Good man taking care of business with your 4.5! 👊🏽
My own issue, Pride! Don’t worry if you have to walk to keep your HR down.
Excellent one Peter, thanks, pride can get the best of us sometimes
Pride caused me shin splints and hamstring and adductor pain that lasted ages. I couldn't handle people with worse physiques than me running faster than me at Park run.
@@nikitaw1982 I sometimes have done parkruns on purpose slow, just to break that as you said exactly Nikita. :D
Totally agree with this. I'm a half-marathon runner and there's times I get into a run (i.e. 10km) and find myself stopping at 5km. Don't beat yourself up about it, because it's likely your body is tired, or you may have had a bad night sleep, or you just don't feel inspired.
Don't stress. You'll go out the next day and absolutely smash it.
You're body doesn't know pace or time, just its heart rate and how hard it feels you are working. Run on your HR, not what you think you should be running.
6. Breathing technique
7. Running posture
These two additional tips really put a significant results when you're doing it right. Thank you for your tips sir and I find it very useful to those are embarking in running as one of the exercises.
May I ask what your breathing technique is?
@@ericksmart5563 breathe through your nose and release the air by your mouth, 2s breathing 4s releasing
@@ericksmart5563sun breathing technique
@@7bimbim I just found Yoriichi.
I’m in this … would you explain what do you mean with running posture ??
I just started so I speed walk and than run for 1min. I do 5miles that not a lot for some but I’m overweight and I’m proud I’m able to do 5miles
That is great, no matter what, getting outside and enjoying it is what matters most. We all start somewhere, and taking them steps is something to be super proud of. Keep it up :)
5 miles is incredible for starters!!!!
are you kidding, 5 miles is incredible! wish you the best of luck xx
That’s awesome, keep going you got this❤️
That’s exactly how I started out running, used to be obese at the time... slowly after months and months running took over walking to a point where now I run the whole distance + I have a normal body weight!
I wish I only knew one thing - the importance of building proper leg and core strength before actually trying to run. Unfortunately nobody talks about this, but to me it was a game changer, especially since I am in my 50s and lost a lot of strengths through decades of office lifestyle. Trying to run on weak legs was never satisfying, but after I spent several month building strength in muscles and joints instead of actually running, running now feels almost like flying.
spot on, took up running recently as id get winded by a single set otherwise, not ideal, played sports way before but it took time to realise that cardio drops fast if you dont train for it specifically
My top tip: just enjoy it! It sounds a bit cliche but since I started focusing more on this and less on my stats my mental well being had improved massively.
I mention this in my next video also. Thanks for sharing
Yes yes! That’s so true, I think too much data and stats can have a negative impact of a Certain group of runners like me...
not gonna help if the issue is physical🙈i literally run with my legs feeling like in open space - the right one is on fire sore and the left one is chill like it's a stroll that just began. and there is no one speaking about it like i am the only one on earth.. so i run feeling like i am in heaven and in hell at the same time.. who knew i am so useless that i cannot even run having two regular legs😿
@@yellowcatmonkey hey my body does that too!! It could mean you have muscular imbalance due to the nature of your stride. Or perhaps one leg is shorter than the other, which affects your stride & creates imbalances. For me, the issue is one foot's arch hurts while the other does not. I'm not sure why this happens but warming up & doing running "drills" to reinforce good form & use of all your muscles has helped me! Proper warm up can eventually alleviate the pain. ALSO, shoes play a huge role in your form & imbalances so be aware of what type of shoes suits you best.
@@yellowcatmonkey please don't call yourself useless. You're getting out there and trying. That's not being useless.
After you got started with running with your first pair of shoes, get a second pair of shoes from a different manufacturer. Always have at least two pairs of shoes from different brands. Wear them alternating. This distributes and thus lessens stress on your body.
Clothing: If you go out and feel just a little bit cold you are dressed appropriate. GoreTex Wind Stopper shirts where a game changer for me. Phenomenal in temperature regulation. Especially I don't get cold when I am quite sweaty at the end of a run.
Great advice Jochen, having rotation of running shoes is a must when you start running more consistently.
I run topless in the rain with just shorts, shoes and a bobblehat, I live in UK.
Toughness 😂
@@thedarkriddler7318 you would be tougher if you kept the shirt on
@@ezkur elaborate... I practise boxing and calisthenics weekly and run straight after one of the 2
@@thedarkriddler7318 he's right
BLINK for god sake
3:36
Lmao wtf😂
For beginner, I recommend to incorporate this two type of runs
Session 1) just start with 2km. The aim here is to be able to run without stopping.
Session 2) long run. Start with 5-6km. Do a run/walk strategy. The goal here is to be able to finish the distance
Good luck!
Thank you bro! I will start off small. My calf endurance is worse than my fitness so I get tired easily haha
I can’t breathe when I try feels like something is sitting on my chest. I wish to run just 1 minute without stopping. Please assist me with what I can do?
@@LeboMolamu best and safest option is to see a specialist to see if anything is going on first. Better to be safe than sorry!
This is agreat advice, thank you, i will use this :)
@@LeboMolamu run slow, so slow you feel like you aren't moving fast enough.
Previous year i started running in the lockdown. I ran 5k in 30 min. This week i ran for the first time 5k in 20 min. Im proud of myself that I hit a record like that. Running is easy so don’t make it too hard💪🏻
Great work Lukas 💪
I’m more impressed that you are running these races hitting these times exactly 30 minutes and exactly 20 minutes. Impressive
@@californiaghost-hunters4059 i have a run schedule so thats why
@@lukaszwanenburg9261 Awesome! What is your run schedule? How did you train to get those times?
@@lukaszwanenburg9261 how do you improve your time like that?
Thank you for this video. I recently started running. I've run before back in 2016, I had got up to running 4.5miles. Then I was diagnosed with Cancer, finished treatment, gained weight, still have residual minor issues. So i decided to start from scratch. I'm older and a little worn. So I want to approach this time starting with good habits, form and such. I'm having the hardest time finding the right shoe. I'm slow as a turtle but am enjoy the adventure.
Hey Jaime, Great to hear about your turning all these things around, you sound as if you are on the right track. Also excellent strategy to take thinks calm and calculated. Good luck find that right shoe, if you need to ask any questions feel free to contact me :) Marc
@@runningwithmarc thank you so much. I found some New Balance Beacon v2' s they are cushioned but stable. Soft bot not too soft. I like them much better than the Vomero 14's. I got in a fee runs but then I injured myself. Bulging disc so I'm out for a while.
I started running in 2016 and did my first 10k in July of that year. I was diagnosed in October. I ran pretty much throughout - but at times I could barely do 1k and yeah, I gained weight. Slow as a turtle now, but I still run. I find it very meditative. I hope you're still at it!
God bless you!
You are a fighter. Don't give up. All the best 👍
Make sure you start to hydrate hours before the running & re-hydrate again after running. It really helps you feel energised when you run & much less fatigued after. Especially once you start thinking of increasing your time or distance.
Yes Jacques hydration is really important, and quite often forgotten by some post run. Thanks for sharing this!
my go to is 16 oz of water and an apple about 30 minutes before
It depends on your genetics. I feel sluggish if I drink to much before running. When I go out for a 22K run and get back I am not even thirsty. Weird - I just have a cup a tea 😄
Good tips, my main is too have patience, running is a very long game, and that's perhaps one of the best things about it.
Thanks Tirnan
I’ve found that for me my patience gets better when I’m watching a show while running or listening to a podcast because with songs I just want it to get to the end or the chorus. I also tried the Nike app guided runs but they talked too little and what they did say was just kind of boring to me and made me feel even more tired
Rehydrate and eat after your run even if you don’t feel like it. At the beginning after then longer runs my energy was always down for the rest of the day because I waited too long before taking in energy again.
Andreas that is sensible advice, even after an easy run we may think we haven't lost any fluids, but refuelling is really important, thanks for sharing with everyone to benefit from.
I have never felt like eating after running ... or isn’t just me ?
@@filosvyz Ssme here. But if I run long enough, the hunger comes back with a vengeance. Haha
@@filosvyz especially when it's 🔥 hot
Can you please suggest the food alternatives and fluids after say 30 km of run.?
I mean to say what kind of food is better over others especially vegetarian. Thank you
Just subscribed. A year ago I started jogging, at first I could do 50 yards and had to stop. I kept going out, now I can run for 90 mins, stop start, and cover 8 miles. My shoes are terrible, I have no running gear just old footy shorts, cotton T shirts and tennis socks.
I'm 66, and when I was 13 I won the school cross country for my year.
I've lost 15 kgms in the last 12 months. 2 more kgms to go
I'm off to town now to see if I can get a decent pair of running shoes, and some running gear. My aim is to do next year's Hastings half marathon, and get an intermediate time for the 5k. Your 5 tips really made sense to me, like the warm up, I never do it I just start running. Etc, etc.
So thanks...I'm enjoying the journey.
Great video! I HATE being cold, but the advice 'dress for the second mile' really helped me dress properly. The biggest thing that helped my running was SLOW DOWN! Running was always done as fast as I could sustain, and as a result, I'd often need to hit my asthma inhaler, and the following day be so sore or ouchy that I could only run every other day. I slowed down, tripled my distance, doubled my runs per week, and only need my inhaler on race days! Sorry, one more... choose a challenging goal that excites you. Whether that's a race, a PB, etc. Training becomes so much more enjoyable and exciting when you're training for something you're passionate about..
Thanks for taking the time to share with everyone Kelly, some really really great ones there! Sounds like you've learnt a lot already 😂, same here. Hope you are having a nice weekend
Loki teaching us how to run properly. It’s his “glorious purpose”…
Haha
Wait actually I see ur point HAHAHA
I mean he did win the tour de France
🤣
Yeah, but you should see Alligator Loki's running tips
Slow not fast is one of the pieces of advice that I give to new runners also. People think that I'm sprinting the whole time I'm running and think they need to as well or else they're not really running. Not sure where this mindset came from though it's widespread. Haha.
Indeed Vince, every one uses the story of the hare and the turtle, but not many follow :)))))
It's hard to accept for most minds, that not all sports aren't a competitive activity.
I think it's because for example, I used to be in shape, and now as a beginner running "slow" doesn't even feel like I'm actually running. It feels like I'm barely moving. So I understand why people go fast because for them running means running. And when you think running is when you go fast
Alot of people don't understand running cadence
Maybe cuz when I think "run" I think "run away" as in "oh no, is that Jason coming to kill me? Bitch run!" 😂
I started running recently and have been doing running/walking intervals and slowly ramping up to fully running. I really love it, it makes me feel so happy and proud of myself. These are great tips, thank you!!
awesome Grace, and you have the perfect approach, taking it step by step. With a great strategic plan like yours I'm sure you'll flourish more. I'm happy to see this, thanks for sharing Grace, and you should be proud of yourself :))))
Smile!
That might sound pathetic but it often has an impact as you might feel much lighter and more energetic!
100% Emil, I'm with you on that, a smile can help so much.
Thats actually great advice. I will smile at people even when out on my feet... mental booster
Nice list! My top tip is don't compare yourself to other runners, have fun! I just got back into running after a long lay off. I am 64 now and my training pace is 12min miles. I just ran my local community Saturday fun run today. I did 4 miles at 12 min pace. Other guys did 8 miles at 7 minute pace. Don't compare, have fun!
A great one Raymond 👊, thanks for sharing, and nice running also :)
@@runningwithmarc Thanks Marc, I just subscribed to your channel, so I'll be watching.
Warm up is so important. I never used to as I'd read it could affect the run/cause injury. My knees started hurting so I simultaneously strengthened the muscle surrounding the knee and stretched all my muscles. No knee pain!
Good tips! Definitely things I've learned since I started running more within the last year :) aside from dressing appropriately and going to a specialized running store for fitted running shoes, I find it easier to have an enjoyable run when I have a good audiobook, playlist, route, or something to make my run more exciting. Oh! And also dont worry about your speed. The number one thing is to just get out there and run at whatever pace you feel most comfortable at!
Nice, don't think I've seen that tip yet, and a really good one!!!
You run with your cellphone or a smartwatch ?
Thanks for the video! For me the "start slow" running tip is probably the most important one! Am currently on hold cause I have a knee injury, really likely that I got it by training with too much intensity. So yeah, you learn a lot from making mistakes 🙌
For sure, its a really sensible approach, hope the knee starts to feel fully fit soon :)
I’m far from an experienced runner but my top tip would be: play the right music. It makes such a massive difference! Find playlists that you like listening to, that feature energetic or motivational songs. It’ll keep you distracted and encourage you to move faster. Make sure to switch between playlists too.
Set small goals! This has always helped me to stay motivated and make incremental progress
Just started running. Playing a couple sports in high school, I can tell you, running has already helped me. All I can say is thank you for the tips! I’ll continue my running journey!
Really great to hear, wishing you all the best in your running journey :)
Big one for me: Have at least 2-3 shoes in your rotation. Vary cushioning, stack height etc. I think this is an important but often overlooked way to help avoid injury.
Yes a great one. I agree a rotation is very healthy!
What is a good brand of shoe for beginner?
@@veronicarubio8327 the major brands all make good shoes but there are certainly are ‘brand fans’. The key thing is to find a shoe that fits well and is comfortable (it does not matter if it’s Asics or Hoka or Brooks or Saucony, Nike etc). I’ve just picked up a pair of Hoka Mach 4’s (I think I’ve got 120 miles in them) and I think they are an excellent all around daily trainer that would be good for a beginner or experienced runner.
@@chrishollyryan what does having different pairs of shoes for a rotation actually do how does it help?
@@jamiebenson6079 each pair of shoes will absorb your foot strike a little differently (and your muscles will be stressed a little bit differently). It will also give the shoe foam a little more time to decompress and help be a little fresher for the next run (and help extend the life of the shoe). I struggled with shin splints in the past and I’ve never had issues with that while rotating shoes.
I laughed out loud when you talked about running too quickly at 3:05. That was hilarious!
😂 it was funny to film, glad someone found it funny :)))))
@@runningwithmarc that's me getting chased by the neighbors dog 🤣
Agree with all of these and I’m definitely in the camp that finds the first couple of km hard because I haven’t warmed up! I think a lot of people run in that grey zone between easy and hard without realising-it’s so easy to do. My tip would be to never forget that you don’t improve when you’re actually out running but when you recover. Reminds me to always have a day off between runs!
Thanks Kaz, yes recovery is just as, if not more important sometimes.
Thank you for all this advice! I really enjoy the specifics about shoes.
Really happy to hear it was of some value. Have a great weekend :)
@@runningwithmarc Great value and have a beautiful weekeend :D
Great videos, Marc. Keep it up brother!
Thanks Hayden, hope you're having a good week
I've been running for 15 yrs, mostly trails and mountains, various distances. Best thing I ever did was to start foam rolling my calves before runs. Game changer. You'll certainly never regret it!
Thanks for sharing :)
As a new runner I've been walking 2 miles and then running a mile then walking a bit until I catch my breath than run the rest of the other mile until I get home. It's been hard but I've already lost 2 lbs my first week of jogging. It's all about consistency.
Ive been running for 5years now..and all youve said is true..my colleagues taught me all those when I first started running.
I'm so glad I watched this video!! Even my easy runs had my heartrate up to 90% of my max. I will be trying to accumulate most of my volume at 75% from now on.
Do cross training, strength training and HIIT. It boosts your overall running progress as well as experience.
OMG, I've been running for 20 years and didn't know some of this stuff. I've been struggeling with not putting on too much. I am always so hot. This tip about adding 10 degrees is gold. Thank you!
this is such a good video , all the basics you need for running well done !
I strongly encourage weight lifting before running, particularly exercises aimed at your arches, calves/Achilles, and glutes. Especially the latter two. I am a 4:47 miler and those are the areas I have had the most injury throughout the years. Don't worry about getting super big because you probably won't. The strength in your legs may not be equal to your cardio fitness level, so I strongly encourage weight training especially before high volume.
Spent 25 minutes gazing at the thumbnail trying to see if I could work out what I shouldn’t be doing without watching the video
I've been running for 15 years and your tips are bang on! One additional tip I have is at about 15 degrees Celsius I’ll ware shorts and a t-shirt but also take a pair of gloves to keep my fingers warm.
Great vid Marc great advice also many thanks
🏃♀️👍🏻
Thanks Stephen :)
Most important to my running is not to focus on all aspects of form at the same time. Some may disagree with this, but to try and get things like posture, pace, and breath consistently right at the beginning can be frustrating. Spend some time getting used to the idea of running and just feeling the motions before you start with technical details.
I just learned about the 80/20 training. You referred to starting and perhaps training at a low intensity. It was nice two hear two different opinions about this within a week.
Great to hear Juan :)
Any training will work for a recreational runner. The 80/20 was based on elite runners but the data was poorly understood - ie, it's not correct. (Eg, fit the model, a speed day would count the whole session, when in reality only a small fraction of that will be quality work)
Some great tips. When just starting out, a running buddy is also a very useful tip. Always that little bit more enjoyable sharing the experience with a friend.
Hi Marc, your advice is very helpful. Thank you so much:)
Glide when you run. It reduces the impact on your legs and knees. Fatigue doesn’t set in as fast and you build stamina.
I am VERY new to running lol it's always been a goal of mine to do a 5k! I ran one mile all the way through yesterday and I am so excited! I can't wait to be able to do more so here I am looking for all the tips. These were great and I will def incorporate them!
Soo awesome to hear Stephanie, remember to not do too much too soon, but it sounds like you are on the right path :)
I cannot stress enough how import is the heel of the foot and as you mention it's important for heel not to move and to be very stable but cozy!
Great recommendations!
Thanks bro
I ran for a year with a shoe size slightly too small. When I bought a new pair the correct size the improvement was instantaneous. Thanks for reminding me, Top Tip. 👍
Marcs Top Five tips:
1. warm up before your run - get some movement and activate your muscles
2. correct shoe size! - best go to your local shoeshop and get professional advice. Watch 2:03 for Marc’s personal tips.
3. Slow not fast. - don’t run too quickly and don’t get started to fast. 3:35
4. data is your friend - record your runs (with apps) f.e. to monitor your progress and feel proud of your achievements.
5. correct clothing - not too much, not too little. Get a few functional clothes. 6:03
**
You’re looking at a interesting Video and would love to take notes? Check my Favorites and find the most important points of the video summarized in my comment. Help me, by liking the comment and commenting it to tell me if it was helpful**
Would love this on my videos lol!
Definitely get the right shoe! Gait analysis and a bit of professional insight before blind purchasing (also don’t buy a shoe just because someone else says so)
Good one Dan, thanks for sharing
BIG THANKS 2 Marc!!! I was told to use those silly toe running shoes for beginning for they train the right stride, strike and foot placements. Not sure as I always fall off the exercise horse due to house projects, college, kids & work
Wow amazing tips, this video was exactly what I needed. Thank you!
Cool stuff Marc! I got my first running shoes at my normal shoe size 11, and ended up returning them. Too much room int he toe box. I swapped them out for 10.5 and I am much happier with them. Do feet really expand that much while we run? I film trail runs in National Parks and I find that more fitted shoes give me better stability. I feel odd with too much room in the toe box.
Well roughly speaking they expand, do a little home experiment and measure them against the wall in the morning when you wake up... then go out and run and walk around like you would do in a day, then measure again. Sounds super fun what you are doing!!! In which country, or many? I remember having some Altra Lone Peak's and on the trails they were too wide for me, and my foot would move around too much, so not nice. a good mid foot lock is essential so the foot doesn't twist or slide around.
My #1 tip is form. Make sure you're running correctly. It can make an enormous difference in you pace, endurance, confidence, and keep you injury free. Plus, the more I pay attention to my form, the less time I'm thinking about fatigue or other negative thoughts. Concentrating on your form can be meditative and clear your mind of everything else, and, once you get to know your body and how It runs better,, you can adjust your muscle groups that you're using to increase your distance, or your stride, or your cadence. You can also avoid many different types of injuries by ensuring your form is as natural yet efficient as possible.
Thanks for sharing, running form is really important for longevity for sure.
I'm a beginner runner and am happy to read this post. I figured the best time to learn good habits was at the beginning and have spent all my runs trying to focus on various form cues, my breathing, and staying relaxed. That's like 2/3rds of meditation already and that's part of what I am loving about running is learning how meditative it can be.
The day I tried listening to music was my worst day of running because I couldn't stay focused, I kept getting distracting, my form and breathing were off, and I wore myself out. I'm still getting my legs under me, but I've already felt glimpses of running becoming more automatic and natural.
Bought a pair of running shoes today and I totally used that thumb width distance tip right on the insole. Thank you!
So great to hear. Thanks for sharing and happy running 👌☺️
Thanks so much for that insightful information.
1. One key factor I have figured is knowing when to reserve your energy. for example if you are ascending up a Hill, you don't need to go quick because you will burn out immediately you reach the top of the hill. so decrease the pace on ascension.
2.The first 1km or half a Kilometer try to breath in through the 👃 nose and breath out through the mouth 👄. This allows the body to quickly get activated and allow the diaphragm to be in good connection with your general body activities such as your pace.
3. As you are running, the legs lock on a certain position because of the pace at which you are running on. so at a distance of 2km, stop and do some stretching to loosen up the body. you can do leg swings from the back to the front back and forth. you can as well do some deep squats or anything that allows the body to reset so that you can cover more kilometers.
4. Find a companion to run 🏃🏾♂️ with.
Learn to drink while running early on! It will help when you start to run longer runs. I only started to bring drinks when I managed to run 1 hour + runs and it always gave me cramps
Good to hear you figured it out :)
If your a larger individual or have chafing - ultrathin hydrocolliod dressings/plasters are a life saver. Plasters that are like a second skin allow your skin to heal while you exercise by acting as a barrier reducing most friction and rubbing it feels like skin is intact, otherwise you would be spending days off exercising while skin heals or deal with extreme discomfort and bleeding they enable you to do both. While seemless moisturewick synthetic underwear helps to prevent chaffing in first place. Also control and monitor your breathing, if your breathing more than every 2 seconds chances are your hyperventilating.
Nice of you to share this Ian! appreciate it.
Thanks for sharing. I’m bottom heavy and my thighs rub - so annoying. Will look into your suggestions.
moisture-wicking spandex pants or long shorts + corn starch. Gold Bond’s Friction Defense. There is tons of anti chafing products but I suggest cornstarch base because your trying to wick away moisture.
This was so helpful. Also you have a lovely community of people following you !
Jubi, I agree 100%, this community is beautiful, thanks to you also.
Great tips … warm up is what I was missing and hurt my ankle. Definitely adding warm ups from now on
Really good tips, even for one who is not begginer.
Thanks, I believe, that no matter our level we can always learn more :)
Thanks Marc! I’m starting with my first 5K tomorrow, I’m 62 yrs old. I appreciate these tips and the useful tips in the comments too. I’m looking forward to the race.
How did you get on?
Great to hear Sandy
All of this is so effing relatable. The pace, so true. Thumbs up from this runner, who 5 years ago was a beginner as well.
Thanks Dragan, happy running :)
I've just found your channel and subscribed. Great video, thanks very much for making it. I've been running infrequently for about a year, and only started training seriously about one month ago, so am fairly unfit. I try do most of my runs easy, but running at a very slow pace causes my heart rate to be around 85% of max heart rate. Would you recommend that I run for as long as possible, and then when my HR is >75% of HRM, walk until it is lower? Thanks.
What a great video quality 🚀 just realized after 5 minutes that you have around 5k subs but your quality is like 200k 🚀
Glad you enjoyed it Thomas, Hope you had a good Monday :)
@@runningwithmarc so kind, thanks. Had a good one so far, maybe going for a run 😅 hope your fine too
My tip is you can run whatever you want.
You just have to believe you can. You are not tired, it doesnt matter you didnt sleep or ate well, this right here cam be the fastest,longest and best run of your life.
I wish it were true.
When you train it is important to be consistent and therefore you need to be able to recover and stay motivated. Trying too much or pushing too hard is bad because you perform lesser over the week because of recovery time...
So for overal performance just find a right amount which suits your level. Not more, not less.
In conclusion: don't exhaust yourself needlessly, unless it is in a competitive setting or a marathon.
Man this guys looking into my soul
I'm a new runner, and I appreciate this channel, thanks 🙏
Thanks, and great to hear.
Great tips! I've tried running so many times, and always hit the wall with it. I've realized the problem has been the speed. I've run way too fast! I just started again with low HR training. I'm only at the beginning, but I already feel all the difference. I'm just worried about the winter, since it's already autumn. Slippery and snowy weather seems to stop my running every time.
Wow, great to hear you have figured that out, huge kudos. The key to the changing of weather is to have some correct clothing and gear, then you will be fine, I run year round here in Finland and it's actually so fun to see the changing of the seasons. Keep at it 💪
@@runningwithmarc I love seeing the change of the seasons too. I walk my dog daily, and it's really nice. (Maybe not in the icy snowstorms and crazy frosts though, too cold for my dog.) Thanks for the tip about the correct clothing! That might be something I invest in this year. And proper running shoes would be nice too.
Some good tips in there!
Thanks :)
The 10º temperature tip is pretty nice! Thank you o/
“a world of good”... this guy is so wholesome! love it
:D Glad you enjoyed it Kat
Hi Marc. Thanks for this. BTW, I found that the SL20 slipped in the heel, just as you said. Is it a better lockdown in the Adios5
Thanks Steve, glad you enjoyed the video. Adios 5 by far has a better lockdown for me, I don't have to do a runners knot or anything. Only reason why I would veer a little away from the Adios 5, is not to do all my running in them if you are doing a lot of volume, because of it's low stack height, but I am at the moment doing a lot of my running in them.
Oh and I manage to get my heel from not slipping around too much, just need to do the runners knot. But still expereincing this issue from time to time.
This is my tip....Dont let the internet mess around with your brain.
another great one John, social media and the internet can work against us at times.
Thanks for this video! I appreciate the tips 🙏
Great to hear Olivia :)
Learning to run slowly was a real game changer for me. Took around 1 year for me to figure that one out, I was pretty fit as well as I was doing lots of boxing.
Everytime i run i end up taking off my shoes 2/3 minutes into the running. I'm used to running barefoot 🇿🇼🇿🇼🇿🇼 I grew up running barefoot and i don't like wearing sneakers when i'm running.
Nice to hear that Miguel, why do you wear shoes for the first 2/3minutes then? out of interest
@@runningwithmarc I'm still looking for that one type that feels so comfortable like i'm not wearing any
@@miguelmanyeredzi2159 Nike Air Prestos will be the shoe for you. I heard it feels like you are barefoot when wearing them.
@@miguelmanyeredzi2159 try Lems barefoot shoes. best shoes ive ever had for that barefoot feel whilst not giving up on comfort
@@EleusinianDionysus I'll try them thanks
I’m gonna start running and currently I’m in 9th grade and I’m awfully sick of being the one who always falls behind despite the fact that my legs are over 25 inches. People say I should quit and I’m going to start my journey, thank you for the advice!
I started running when I was at school and I seemed to be able to learn easier and remember things... Good luck.
Really interesting, thanks so much Marc!
I have found I run the best and fastest on legs a bit heavy and worn out. I tend to do a lot of really fast strides at the end of a long run or end of long but not intense cross training session. My legs are fully warmed up, a little heavy but not worn out. I feel great doing sprints when my legs are like this. My other tip is doing a long warm up or a longer warm up than what you think for the distance. ie my warm up for a 5 km fast tempo run or hills, would be about 2-2.5km run and dynamic stretches. Great video and hints!
I’ve been running for 2 months now and I’ve been doing quite good. My furthest is 8 miles in 1 hour and I enjoy it, I get to listen to music and exercise.
Nice one Luis, thats great to hear 👌
my name is Luis too
@@exparxa2318 😄
If something hurts while running, stop running and dont try to finish it. Walk back home slowly or it gets worse. Its something i learned the not so pleasant way.
This goes for all things..know the difference between motivation and commitment 💪🏼
I like this 🔥
thanks for the tips!
as for shoe size, it's best to fit the ball/width of your foot even if that's not the "correct" number on the brannock device.
wonderful stuff !
Thanks so much :)
i would recommend eyewear when it is sunny, windy or cold. Also, gloves when it is cold.
Ski goggles work great when it's snowing and under zero degrees Fahrenheit!
This is such good information! Thank you for sharing.
Thanks, happy to hear this
i really love the way you said easy relative to them.
Thanks Aminu :)