personally i would suggest the following 1. don't attempt to do too much at once. Watch your workload and increase distance and/or intensity gradually 2. don't neglect strength/flexibility workouts 3. a short warm-up before a run is a very helpful barrier against injury 4. pay attention to your form - straight back, use your arms, knees high etc 5. you dont need to start every run as though a serial killer is chasing you with a chainsaw (looking at you - Mark). You will often get better overall results by starting a bit slower and building up pace during a run 6. make sure you get adequate rest 7. Good nutrition is essential. Carbohydrates are your friend 8. Always go the toilet before a run 9. Go the toilet again after your warmup 10. always take an energy source with you for emergency use even if you dont use it. You could get lost, take a detour etc, so having some fuel could get you out of a troubled situation. 11. oh, and go the toilet again. *bonus tip* never trust a fart after kilometre 25
@@the0legendry0killer slowly, using HR monitor, saying within 1-2 HR zones, not even thinking about running on pavement, giving several days per week for recovery.
My best tip is: start slowly 😀 We're often too overconfident of our capabilities and this can lead to frustration or even injury. You want to run for days to come, so don't risk it by wanting to go too far too quickly. You will need time to learn how your body will react to it, how much you can run, how fast should you run and so on. This needs time, so start very very gradually, do want you think it's going to work for you. Going all out each day on each run is just a bad idea no matter what your level is. Also doing run-walk-run is fine, don't be afraid to switch to walking for a bit. I've been running for a few years and I do that all the time when I'm training at low heart-rates in steep climbs, it's fine, my objective is staying in Z2, not going all out.
Very difficult to start slowly. Over and over again I start too quickly. My watch reports the peace and HR which helps. If it goes to high slow down. So I'm not that fast, doing 6:20 min/km and being overtaken big time by others. But I started 2018 and couldn't even run for 3 min. 12 October 2019 did my first 5k race (26 mins) and 14 October 2020 did 10k in 1:05. And best of all: Had an old knee injury and ran with a knee brace since 2018. More and more I haven't used it and I don't use it at all. To echo @igglan give it time. I never thought I could ever run 10k...
Something important that I think was missed from this is not to do too much, too soon. And perform strength exercises to make sure your lower-body muscles are up for it. After completing the Couch-to-5K this year, I ramped up my distances too soon and became injured. 4 months on, and I am still unable to run because my knees hurt each time I try. (I'm hoping to see a doctor once lockdown eases).
Man I feel you on this one. Did the same thing. Got plantar fasciitis for almost a year. The one fix was start swimming and hot tub at the Y. Good luck with your injury and hope it gets better!
I have a similar experience but with treadmill. Picked up running again this year after cycling almost exclusively for 2 years. Attempted a 10 mile run on a treadmill after only 2 weeks of outdoor training and injured my ankles. Took more than 2 months to recover.
My best tip is: start slowly We're often too overconfident of our capabilities and this can lead to frustration or even injury. You want to run for days to come, so don't risk it by wanting to go too far too quickly. You will need time to learn how your body will react to it, how much you can run, how fast should you run and so on. This needs time, so start very very gradually, do want you think it's going to work for you. Going all out each day on each run is just a bad idea no matter what your level is. Also doing run-walk-run is fine, don't be afraid to switch to walking for a bit. I've been running for a few years and I do that all the time when I'm training at low heart-rates in steep climbs, it's fine, my objective is staying in Z2, not going all out.
Hi GTN, I've watched the exercise video for runners. Should I continue the exercise for a week or two to strengthen the leg muscles before running? Please let me know, thank you.
Another wonderful video! I wonder for running cadence, is there an ideal rate we should be aiming for? I understand it would vary from person to person. I’m not sure how else I can tell if I need to up my cadence, or if I’m hitting an ok stride rate, for the speed I’m going.
90 (per foot)/180 is something of a magic number for cadence and is usually offered as the "if I had to choose a number without any other context number. As you've said , it will vary by person. It's advisable not to make drastic changes in your cadence.
I've just started running, yesterday was my 3 session but everytime I run I'm having a hip pain I mean not when I'm running but afterwards, I've started with 8.5 km the second session was 9.2 km and the third session was 10 km, could it be from the long distance since I've just started running? Thanks
I just start running and every single time,i get bubles on my foot,in the toes especially,and i can't continue of the discomfort. The next day i can't even walk properly. How i can prevent it? Also, when i run i can't activate the glutes and i feel it on my lower back and outer knee.
Great tips, I have just set up a podcast and UA-cam channel. I will help 1/2 runners and share their journey. Also I will will interview some experienced runners also. Really like your channel. Any tips will be welcomed.
Hey your video was great! My friend also makes running videos like this on UA-cam. He’s gonna be posting a videos soon on his half marathon he just did. Check him out and subscribe if you get the chance, JK Running Productions! 😄
What are your top tips for new runners? Let us know 🙌
Plz Do a topic how overweight pppl should start to run..
personally i would suggest the following
1. don't attempt to do too much at once. Watch your workload and increase distance and/or intensity gradually
2. don't neglect strength/flexibility workouts
3. a short warm-up before a run is a very helpful barrier against injury
4. pay attention to your form - straight back, use your arms, knees high etc
5. you dont need to start every run as though a serial killer is chasing you with a chainsaw (looking at you - Mark). You will often get better overall results by starting a bit slower and building up pace during a run
6. make sure you get adequate rest
7. Good nutrition is essential. Carbohydrates are your friend
8. Always go the toilet before a run
9. Go the toilet again after your warmup
10. always take an energy source with you for emergency use even if you dont use it. You could get lost, take a detour etc, so having some fuel could get you out of a troubled situation.
11. oh, and go the toilet again.
*bonus tip* never trust a fart after kilometre 25
@@the0legendry0killer slowly, using HR monitor, saying within 1-2 HR zones, not even thinking about running on pavement, giving several days per week for recovery.
Good 10 mins of dynamic stretching before heading out! Good for body and cardiac health.
My best tip is: start slowly 😀 We're often too overconfident of our capabilities and this can lead to frustration or even injury. You want to run for days to come, so don't risk it by wanting to go too far too quickly. You will need time to learn how your body will react to it, how much you can run, how fast should you run and so on. This needs time, so start very very gradually, do want you think it's going to work for you. Going all out each day on each run is just a bad idea no matter what your level is. Also doing run-walk-run is fine, don't be afraid to switch to walking for a bit. I've been running for a few years and I do that all the time when I'm training at low heart-rates in steep climbs, it's fine, my objective is staying in Z2, not going all out.
Very difficult to start slowly. Over and over again I start too quickly. My watch reports the peace and HR which helps. If it goes to high slow down. So I'm not that fast, doing 6:20 min/km and being overtaken big time by others. But I started 2018 and couldn't even run for 3 min. 12 October 2019 did my first 5k race (26 mins) and 14 October 2020 did 10k in 1:05. And best of all: Had an old knee injury and ran with a knee brace since 2018. More and more I haven't used it and I don't use it at all. To echo @igglan give it time. I never thought I could ever run 10k...
I'm trying to stay in zone 2. Any good devices for measuring that
I'm a track and field athlete. Great Video, support from Portugal!
Appreciate it!
1:11 - angle looked dodgey there. Top tip - always be aware of traffic!
Something important that I think was missed from this is not to do too much, too soon. And perform strength exercises to make sure your lower-body muscles are up for it.
After completing the Couch-to-5K this year, I ramped up my distances too soon and became injured. 4 months on, and I am still unable to run because my knees hurt each time I try. (I'm hoping to see a doctor once lockdown eases).
Sound advice - hope you're feeling better soon!
Man I feel you on this one. Did the same thing. Got plantar fasciitis for almost a year. The one fix was start swimming and hot tub at the Y. Good luck with your injury and hope it gets better!
I have a similar experience but with treadmill. Picked up running again this year after cycling almost exclusively for 2 years. Attempted a 10 mile run on a treadmill after only 2 weeks of outdoor training and injured my ankles. Took more than 2 months to recover.
Great, clear video. Thanks.
I have a very low gait. Have to work on that. Great Video
I want to run with better results and with your help It will be possible...
Cheers from NYC
My best tip is: start slowly We're often too overconfident of our capabilities and this can lead to frustration or even injury. You want to run for days to come, so don't risk it by wanting to go too far too quickly. You will need time to learn how your body will react to it, how much you can run, how fast should you run and so on. This needs time, so start very very gradually, do want you think it's going to work for you. Going all out each day on each run is just a bad idea no matter what your level is. Also doing run-walk-run is fine, don't be afraid to switch to walking for a bit. I've been running for a few years and I do that all the time when I'm training at low heart-rates in steep climbs, it's fine, my objective is staying in Z2, not going all out.
Thanks alot mem
5th and I like all the GTN videos.
Me too.
Thanks guys!
Im training for a triathlon in march 2021 and bbn I cant run correctly also tho add to that I have server and actively induced asthma
Grazie infinite 😉😘
Hi GTN, I've watched the exercise video for runners. Should I continue the exercise for a week or two to strengthen the leg muscles before running? Please let me know, thank you.
"Energy stored in your body", Heather just called me "fat"!
Another wonderful video! I wonder for running cadence, is there an ideal rate we should be aiming for? I understand it would vary from person to person. I’m not sure how else I can tell if I need to up my cadence, or if I’m hitting an ok stride rate, for the speed I’m going.
90 (per foot)/180 is something of a magic number for cadence and is usually offered as the "if I had to choose a number without any other context number.
As you've said , it will vary by person. It's advisable not to make drastic changes in your cadence.
I've just started running, yesterday was my 3 session but everytime I run I'm having a hip pain I mean not when I'm running but afterwards, I've started with 8.5 km the second session was 9.2 km and the third session was 10 km, could it be from the long distance since I've just started running? Thanks
Did you hip pain ease after you kept at it?
@@markhill8590 yeah man, it was because of the shoes that I wore, after I changed them all the problems disappeared
@@alecuclaudiualin did you get proper running trainers? Did that help
@@markhill8590 yeah man that was the problem
I run because I want to represent my country soon.
I love running swimming cycling football and cricket
I just start running and every single time,i get bubles on my foot,in the toes especially,and i can't continue of the discomfort. The next day i can't even walk properly. How i can prevent it? Also, when i run i can't activate the glutes and i feel it on my lower back and outer knee.
Tape, new shoes, socks that is thight, use the shoes as much as possible
You got me hooked for the whole video. When is it coming out? Thumbs up 👍
Great tips, I have just set up a podcast and UA-cam channel. I will help 1/2 runners and share their journey. Also I will will interview some experienced runners also. Really like your channel. Any tips will be welcomed.
3:13/
Hey your video was great! My friend also makes running videos like this on UA-cam. He’s gonna be posting a videos soon on his half marathon he just did. Check him out and subscribe if you get the chance, JK Running Productions! 😄
2nd view