How Running Changes Your Body (Once a Week is Enough!)
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- Опубліковано 18 тра 2024
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This video explores the myriad benefits of running and what running does to the body. Running is an extremely functional movement that can transform your fitness and restore more optimal movement.
There's a tendency to think of running as only a way to lose weight, or to get better AT running. However, there are countless more benefits of running.
For starters, running in a steady state manner means countless repetitions of movement. This is exactly the antedote to a life of sitting. Running is also great for the bones, circulation, and brain.
Watch the video to learn precisely how running changes the body - even if you only run once a week!
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I *hated* running until I started trail running, in woods and forests. It's way more fun with all those obstacles in nature than on a flat concrete road. If you can, you should do that 👍
Just make sure to stay safe 😊
Same. Went from dragging myself 3k around the streets to regularly running 20-30k through the hills and woods. Cleanses the soul.
I did my first trail run the other day and my cadence skyrocketed from having to quickly navigate roots and other terrain
Not recommended for those who are carrying a bit of weight as the uneven terrain makes injury more likely. Probably best to walk a cross country route a good few times and then to build up speed from there.
@@davecom3 True 👍
@@plnkfloydian7814 Yeah, it's fun having to dodge those things! And running in nature is a lot less gruelling than running on a flat road
I am 45years old. Just finished my half marathon today. 13.1 miles in 1 hour 58 minutes. So proud of my self. The maximum distance i ran prior to this was 5 miles.
Congrats! You should be, that's excellent 🔥🔥
Excellent work
Good time 👍
Wow man! 🤩 Amazing!
Nice work man keep the grind!
I've battled depression and stress for a long period of time with uni and studies. Nothing feels better than a quick maybe 30 minute run to help your mind focus and bring back your motivation
Can someone explain if he means jogging or running? And when should you run and when should you jog?
@@Hamza-xf5wd sprint for muscle mass. jog/run for fat and cardio
@@zolo4600 wat?
@@Hamza-xf5wd It depends on how fast you can go. I believe what he is referring to is "easy running" which is running in zone 1, at about heart rate of 140-150. So depends on how fit you are, you might be running or jogging at that heart rate.
@@zolo4600 Aint no way my boy thinks you build muscle from running hahahah. I mean, if youre anorectic and/ or have not used your legs at all for many years then sure, but so would walking up stairs.
Although I never considered myself an athlete, I started recreational running in my late 20's. I believe that this slow but steady running has kept away the diabetes that my grandfather and father contracted in their 50's. I am 73 . I stopped running a couple of years ago and started back last summer. First run - 100 meters. Up to about 3-4 km. No more marathons for me. Thanks for the inspirational video.
Thansk for this
Does it not take a toll on your joints?
@@brooklynray9536 I have two non-running friends that have had knee replacements. If a runner/walker experiences knee issues, there are other forms of exercise that can raise the heart rate and keep pounds off. Good wishes with whatever course you follow.
Can someone explain if he means jogging or running? And when should you run and when should you jog?
You’d be much better of strength training than running at your age. It’s strength training that’s truly anti ageing. I think running as you get up in age is counter productive.
This color grade and tracking shot 🔥🔥
Hey diden’t expect you to be here :)
Maast hai yaar! 🇮🇳🔥😍
*"Watches The Bioneer Once!*
@@shubhammitra99 yeah I watched him a fair bit
So as I thought you watch bioneer regularly.
After years of stopping running just got back to it this year and it feels great. Only 1-2x per week. Great video bro
Thanks man! Huge fan of your channel! 🙏🏻
@@TheBioneer Same here man! Sounds like a collab is necessary 🙏
That escalated quickly hahaha
If it took you years to stop, you must have been running really fast
@@LouisBurgessComedy Lolololololol!!!
1 month back - I didn't run at all.
I started road running on 23 March 2022. From 1.5 min bursts in the initial 2 days, I could go up to 7 mins at a stretch by day 5. Then upped it to 15 on day 7, and the next day, to 20. It was like magic.
Now I can do 37 min at a stretch. And it's not even been 4 weeks since I started. I weigh 235 lbs at 186 cm so it's not even like I'm skinny and therefore it's easier.
Oh, and btw, I quit smoking only 6 weeks ago. So this progress is astounding to me.
Running brings bigger noob gains than any other exercise. The key is to get past the first 5 mins, then 10 mins. After that it's all about pushing yourself for an extra minute every week. In 3 months, I'll be doing 50 mins, just 10 mins away from an hour.
I love running now. Proud to call myself a runner.
Right on! Running will change your life for the best!
Awesome! It seems your body "wanted" to stop smoking and to become a fit runner. I hope you keep going and one day become a Marathon runner. I wish I could possess such an awesome ability, the ability to run for multiple hours and over 25 miles in one go!
Good for you man!!! I always go just 2-5% longer distance every week
Dude I'm curious how is your body holding up now? I also started increasing my running volume way too quickly like yourself and I got shin splints. We're the same height but I weigh almost half. If a skinny motherfühker like myself has a shinjury like that 👏I wonder how a heavier guy holds up
your future knee surgeon likes running too...
I’ve been depressed all my life, it wasn’t until one day I decided to train for a marathon and started running 1 mile a day… I’m three months in and run 10 miles every couple of days with a few smaller 2-3 miles a day every day, I’ve never been happier and more positive throughout my day, god bless!
Works for me too , same story as you , good luck .
Your mind is ...attached to your body.
Happy for you ♡♡
I have a similar story but with anxiety problems all my life, I went from being anxious to get out the door, to running in busy public places and talking to strangers no problem. I'm only doing a half so far but getting to a full marathon soon
Some of you guys are amazing, I've been running for 8 months, not even close to your distance
As an avid marathon runner, I HIGHLY recommend that you incorporate two things into a running regime (even if its once a week) the first is Nordic hamcurls. These things have been a life changer for preventing injuries. The second thing is to run barefoot once in awhile to correct your strike patterns and cadence (your cadence should average 175 even at slower paces) Cushioned shoes teach a lot of people to heel strike which is very un-natural, if you go barefoot and try to heel strike you're going to feel it and your body will instantly correct it the moment it happens.
I suggest Xero shoes, for that "barefoot running"... I thought it was a scam the entire gimmick but as someone who always needed a size "W", their large "toebox" is extremely comfortable and they have many different hiking or running shoes that have surprisingly great grip
@@brandonkelley6500 I've been running/lifting in Xeros for a few years now. Love the wide toe box, makes running a lot easier on the toes.
@manny edge of a bed , pin your legs under the couch … etc
Invest 20 bucks in a doorframe-pullup bar which can be installed very low, then a thick towel between feet and pull up bar and another one under your knees. Easy gains
Meow
Running is just as functional as swimming, climbing, hiking, etc. The body was made to move and not to be stationary. Good content as always.
I bet you bioneer will never show us him swimming 😂 All he does is land based human movement which is fine.
I was feeling sick all the Time, had panic attacks, anxiety, depression, stomach problems, heart rithm changes, high blood pressure and high sugar.I just started running recently, Im in my early 20s. I run 10km/day . My stomach feels better, depression almost gone. Overall health improved very much I am happy that I started running. I will keep running for the rest of my Life. 💪😤. Everyone should run if you want to live longer Life. And cut all junk and bad habits. Wish you all the best.❤️
22 here bro, I just added running recently too. I'm going to work from zero up to marathon distances+ each week total. I fucking love this shit now and I've barely begun. Keep getting after it bro you're a beast.
Started running in 1970 while in college.
Still running until today , it’s super healthy .
Level 2 running at 70% of max vo2 is
Easy and productive.
Great advice , helps with injuries too , leave the ego at the door and run zone two , appreciated.
I've always been a bit of a power-walker (5-6Km/H) and at 69 I still walk a lot. If the weather's bad or I can't walk for some other reason I notice a really change of mood and wellbeing if I have to go more than a couple of days without a decent (at least 1 hour) walk under my belt. I also have many of my best ideas and inspirations while walking... the extra bloodflow clearly does improve cognitive performance.
There are quite a few studies that link walking volume and speed to longevity. I intend to live forever, or die trying!
Do u listen to audiobooks while walking or just focus on walking ?
Have a look at caloric restriction then
@@arunavsrivastava1387 I just let my mind wander. Usually I have a few projects in my head and quite often ideas just pop into my head once the rythm of walking kicks in.
@@carldavies4776 Why?
@@xjet Thanks !
I can confirm that running once a week can make a difference. In 10 weeks, I went from not being able to run a quarter mile to completing my first 5k race with a respectable time for my age group (over 50).
Can someone explain if he means jogging or running? And when should you run and when should you jog?
@@Hamza-xf5wd jogging - completed my first 5k in 37 minutes. A year later running once a week I'm closing in on 30 minutes.
That’s awesome! How? Did you just run for as fast as you could for an hour 1x a week or what???
@@rileypaigemc7018 look up „c25k“ or couch to 5k, it’s a 8 week program that brings you from not running at all to being able to run a 5k
And you achieved that with just once per week?
I used to hate running. I exercised every day but running wasn't how I got my cardio in. But my mother did after her heart attack. I joined her because it was a rare thing for us to enjoy together and I wanted to demonstrate my support.
I discovered I enjoyed it when I didn't put limits on it. I just listened to my breathing and heartbeat and played with them. I'd walk, jog, sprint as I wanted it felt really meditative. Feeling it all, the wind, the sun, etc. It got super addictive when I gained the ability to move like I was "walking on clouds." I know it sounds weird but I don't know how else to describe it. So far no one has really understood that.
Thank you for explaining about how running is like a 'forced meditation' for ptsd sufferers. I have c-ptsd and I had such a hard time getting back into running, but this motivates the hell out of me to get back into it again. Thanks a million !
As a former Marine - I’m still in love with the 3 mile run for time. It’s how to keep your resting heart rate 50 and below. Once a week is all you need.
WTF is a former Marine?
3 miles in 17:45 at the age of 37. Can still do 20 pullups. SEMPER FI
Once a Marine, always a Marine!
@@beyondspace64 I keep saying at 40+ ill be in the best shape of my life.... Thats great!
@@allnationsseer7561 there's no way you're running a 17:45 PFT time from just one run a week. That takes dedicated aerobic base work and some speed work as well
As someone who was morbidly obese at 335lbs that hated running, and loved nothing more than to eat my emotions, I'm glad to have discovered walking and eventually falling in love with running. Its what helped me lose 160 lbs. From 335 to 172lbs. Now I'm in shape, no longer depressed and run 6-7 miles upon rising and around 12-15 miles on my long run days.
Can someone explain if he means jogging or running? And when should you run and when should you jog?
@@Hamza-xf5wd Jogging and running are the same thing. Sprinting and running are also the same. It's just context, running is a blanket term. He means jogging
Fantastic!!!! You are an inspiration. I am also on a weight loss journey. Keep it up everyone deserves to live a long healthy life. Good for you.
its morbin time
That’s crazy bro, hats off to you fair play 👏🏼
The best of going outside to run is PEACE! Whenever I’d get stressed even when I quit drinking or when I’ve been down or overwhelmed, running can always help put people back together again. It’s the easiest thing to do to use your will to get your body chemistry and mindset to improve. Running literally saved my life more than once, and it’s free just need some water
I can definitely attest to the threraputic effects of running. I suffer from post combat ptsd and running is one of the things that has kept me balanced throughout the years. Today i run a minimum of 65km weekly, and if i drop below 60 i can really feel myself losing balance.
Thank you for your service, and I am happy that running is helping you 💚
wow I don't even walk that much
After a bad breakup, I met one of my now best friends, who also went through a breakup. We both admitted we felt like weak people and didn't want to be weak anymore. We started this little junto that would go running around our college campus at 6AM, and I literally ran away from my sadness. I thought I just got over it, but maybe the running had something to do with it. Now I've graduated and am working, and unfortunately I haven't ran in a good 2 years. I think I ought to get back to it.
Do it do it do it do it
Do it do it do it do it
Same exact thing happened to me, I started running after my breakup and now I run twice / week. Really helps with the mind
@IIWII oh you bet I have! I'm a martial artist (Muay Thai and BJJ), and three things have been helping me a lot outside of conventional lifting and stretching. Biking, running, and yoga. Pandemic started to wear on me, but I found a new MMA gym in my city, and my coaches encouraged us to get into running and yoga. I forgot how much I loved runner's high, and now I chase it evert week. I added on biking because I've always loved it too. I've considered getting back into gymnastics and swimming as well, but time is scarce as of now. Hopefully sometime soon tho
Good to hear bro, I love hearing about humble creatures thrive.
Love it. As someone who has always struggled with depression I can say without any doubt that taking up running was the best thing I ever did. Pair it with something like yoga, to gives those muscles a stretch while they're warm or just a simple stretching routine. Never miss out your stretching. A little goes a long way.
Awesome, keep going!
Nicee, good for you man, kick depressions ass, adapt and overcome 💪
Much love
Boo hooo
Can relate. Running is at least as effective against depression as any antidepressant i have ever taken
Can attest that myself.
Having stopped listening to things while running was also a game changer, obviously sometimes it is best to start with music but when the voices come and you dont want to run further you have to shut it all out and just push through it which is also the mindset that helps when the depressions hit
You made me feel like wanting to run just for the sake of running. I struggle to get my weekly run in. The way you present it makes me feel better about just going out and doing it and not worrying about time distance etc. Which is exactly the kind of mindset I need. Thank you Adam :)
Stumbled upon your channel recently, and I'm really happy about the the way you "bring back" the importance and value of all the fundamentals. It takes me back to a time where training was more simple and easy to approach. Currently there's so many options, so your content is refreshing, ironically enough. Thank you.
Running for me is a great exercise in doing something hard and uncomfortable. An exercise in pushing through and keep moving forward when your mind is telling you to stop. It’s been a valuable tool in other areas of my life as well. It’s also just great to get out and get the heart rate up, a good sweat and just feeling really alive and in tune.
Add meditation in your workouts. Be like Buda. Be enlightened
Horse. Stance.
How do you push past the pain, sometimes it feels impossible?
@@abusuleymantariq2137 your mind gives up way sooner than your body just keep going.
@@david1556 easier said than done but I'll give it a go 😁👍🏽
I do beach runs about 3 times a week. Barefoot, sunscreen, on the sand, shirtless in the sun. It's one of the few things that seems to reset my mood. Backward running on the sand is one of the greatest calf workouts too. The one thing I want to do is put some sprints into my running routine too!
Love your vids man
Try sprint finishes. I love going from feeling 'ooh nice run' to 'I'm almost gonna be sick' in the last few hundred meters.
I lived in California for about 7 months and would run on the beach on weekend mornings as the sun was coming up. It was pure ecstasy. I used to be so excited to go to sleep to wake up and get that weekend run in.
Great! Now ditch the sunscreen 'cause the sun is good for you.
I would run barefoot on sand too, but I live in Siberia. I don't want to get frostbite six months out of the year.
I've never been a big runner, but the absolute best thing for my mental health is going out for a steady 10k run on a sunny sunday morning. Throw in listening to an audiobook on the way anditgenuinely feels like meditation
This is the first video I ever saw from you, and I couldn’t be happier to have found such a great guy in the fitness industry to help in so many aspects of my workouts! thank you so much for all your work, I’m sure everyone appreciates it 😄
This Video was shot Incredibly Amazing Work! & Yes Preach on RUNNIN, One of the most functional exercises there is & will help to
keep ya much safer in the Zombie Apocalypse :)
The legend has arrived
Rule 1: cardio.
It's impossible for zombies to exist
@@bluehornet197 he's very obviously being facetious dont take things literally my guy loll
Oh whatup jax nice to see you here bro
You've been getting loads of sponsor deals recently, Congrats man!!!
Indeed
Thank you! 😁😁
You just convinced me to start running once a week again. I love your videos. You've helped this old Batman remember his calling in life and I greatly appreciate all that you do for us.
Well, I am beginning to think this is my new favorite UA-cam channel. I have been watching for a few years now and have loved how every video is so well made and full of useful advice. Easily one of the most practical and functional fitness experts out there.
When I was a long distance runner I actually managed to get my resting heart rate to 48BPM. I remember giving plasma in a lab and the doctor asked me if I had heart defect before telling me they refer to it as “athlete heart”
Running was one of the most rewarding things for me after work and weightlifting. The brain boost is definitely felt, a great mood improvement every time and I could breathe so cleanly. I only stopped because I needed foot surgery after a work related injury
yea sure buddy, running messed up your foot
@@moredatesmorefiber3526 bruh
@@moredatesmorefiber3526 i think i know someone who has messed up feet
@@moredatesmorefiber3526 ?-? You good
@@moredatesmorefiber3526 Those dates have ruined your reading comprehension.
Woah. This really opened my eyes. I went from running/sprinting like everyday my entire life until college because I played basketball. Switched to weightlifting after college with 0 running and far more sitting at my 9-5 and I just couldn't figure out what was missing. I still eat healthily and lift 6 days a week, but have never been as lean or felt as healthy as I did when I ran a lot.
My guy, try to work some sprints into your weekly routine.
I relate to you because I learned weightlifting in college as it was a part of my training regimen for track and field. I've transitioned to more weightlifting/athletic training style lifting but I'm trying to find a way to get back to some type of running. I'm not sure what it is, but running weekly just does something hardy to the body.
Even if its just doing a combo of "a 5 minute jog + a couple of short sprints" 1x week, try it. Try to work it back into your weekly regimen and see how it works for you.
Could be you are just a few years older too
Can someone explain if he means jogging or running? And when should you run and when should you jog?
@@Hamza-xf5wd it’s same thing. Usually jogging it’s at your pace, or most comfortable speed. Running is just running. The act of running. Both words are interchangeable.
You should keep play basketball! Basketball has all types of running, sprinting, jogging, lateral movements, backwards jogging, and jumping.
Hey Bioneer, love your videos. The exercise throughout the day video and dead hangs/pullup videos changed my life. I work about 90% of my time at a desk, so I'd always be exhausted when I got home and have no energy for projects and doing stuff for with my wife.
Much appreciate the attention drawn to the highly overstated "Afterburn effect". HIIT is HARD, it takes so much self discipline and motivation to do somewhat consistently.
My 3 times a week cardio workouts - Tuesday stair machine at the gym, Thursday run on the beach. Saturday combo step up on low box and body weight leg exercises. I was convinced through personal results that I had a good routine. Thank You for validating once a week running.
Dude the music, cinematography, and editing is on another level in this. One of your best videos yet!
Agreed! The cinematography makes it very engaging to watch
Do you happen to know what music is playing at the beginning of the video?
@@cardsfanatic or in the end, for that matter?
I am 16 and go on a 2 mile run after school every day on the trail behind my house. I’ve been doing this for about a year and I’ve noticed so many of these health benefits. Also, even though I don’t do any weightlifting or other exercises I’m a lot more muscular.
assuming you're male, expect to put on muscle very easily for the next few years. You're going into your highest testosterone of your life until it plateaus and starts slowly falling off. If you stay active and avoid major injury you can set yourself for a lifetime of good health. In addition to running I recommend some basic resistance stuff like pushups, pull ups and dips. I went from being a fat kid my whole life to doing 100+ pushups a day (didn't get into running until recently, which was a waste). Eat well (don't overthink the fads) and sleep well and you can do way more than you might expect and barely be sore after. I'm in my late twenties and the difference in recovery times is already noticeable, albeit I've kind of been driving it like I stole it
That's awesome. Another benefit I found from running in high school was, where many of my former classmates stopped exercising because they had exclusively done team sports in school and had trouble finding time or teams as adults, running can be done anywhere it little cost and for any amount of time.
@@charlesissleepy plan REST INTO YOUR TRAINING ROUTINES! Or at least just low impact steady state cardio for an hour instead of a work out!
(I cycle to get the heart going but to give my muscles a break)
Make sure you plan your rest times and over losing your progress with over training! It happened to me and it really set me back!
Great advice other wise though!
Just make sure you’re making time for yourself to recover between training sessions or splits!
I really messed myself up, going too hard too many days a week, and am seeing more progress by training less, using an upper and lower body cardio incorporating more rest days into my routine!
You might be seeing delayed recovery times because you need a longer rest!
And aren’t fully resting back up to capacity,
A week off of targeted gentle steady state cardio might also help you relax and reset!
Obviously I’m a strange who doesn’t know you and this is mainly just my excitement about my own breakthrough with resting more and getting more out of the work I do because of it! Congrats on the transformation!
Can someone explain if he means jogging or running? And when should you run and when should you jog?
Thats sounds pretty cool; thanks for your comment!
Just came back to this one after a while.
I REALLY wish you could like a video twice. This is some amazing stuff man. Please keep it up.
I tuned in for the info about running. But the visuals on this video are amazing! This whole video was beautiful! Wonderful work my friend!
Honestly your video is what my drill sgts taught me about running besides their favorite saying:"The only way to get better at running is running." They were right about that but it took a while to find my pace😅😅
Running exercise changed my life.
Lazy soft fat ass who couldnt even run 1 km, but forced myself to do it everyday. (198 heart rate just by 1 km run)
Upping the distance by 10% weekly, the main goal is to run from start to finish without walking at all.
4 months later I reached 10 km non-stop running and lost over 20 kg.
Physical change is good and all, but the major change was in my mentality.
Doing the things that i used to find hard / boring eventhough i know they are good for me becomes A LOT easier, its like doing the things within the frequency / rhytm of running.
Everything that I found boring before becomes interesting, and started to notice things that i never did before. And generally more appreciative of the little things that i took for granted before.
Staying on the run till I'm done even when i wanted to walk become the foundation of my discipline.
It roots to my other life aspects such as daily room cleaning, cooking my own food, money spending, compulsive impulsive habit (binge watching, snacking just because I was bored, hell i even quit video games) generally doing the things that need to be done.
It is one thing that i would do again even if i need to start over from the beginning (which i did) highly recommend it.
I dont think you can run 6 miles straight unless you do it for years. You can jog that long and even more though
"Doing the things that i used to find hard / boring eventhough i know they are good for me becomes A LOT easier, its like doing the things within the frequency / rhytm of running." I noticed that too. I run on a treadmill and I would just have a goal of 1 or 2 miles, and at my slow pace, that comes out to about 15 or 30 mins. When I'm feeling good, I'd go for 4 which takes me a little over an hour. After about a month, I found that working my boring desk job felt easier. I could work straight 30 mins to an hour with little or no distraction - which is my running pace each day.
I'd take a little break, and then go back and do another 30mins or 1 hour and repeat - but with the level of focus I have, I finish a whole days work in just about 3 hours at most.
LMAO
Congrats but would strongly advise that people do not run more than every other day as injury risk is real so you need to heal inbetween. Maybe later once you're an experienced runner you can do a few miles inbetween longer runs but I wouldn't advise it for new runners. If you want to cross train then do cycling or swimming on your off days.
Thats a huge achievement ! You should be proud of yourself ! Keep running mah dude !
I struggle with depression really bad. I dont like running but i would like to grow into it. It seems to be beneficial for the mind. Thanks for the information, it makes me hopeful. Seeing something as simple as this has given me a little bit of hope so that's very special to me thank you
Your videos are awesome, m8. I had open heart surgery 5 years ago because I was an IV drug user. Now a days, I am sober and in a better physique than I was before the surgery. Calisthenics, running and dumbbells really helped me out; not only physically but MENTALLY!
Your channel is very encouraging and informative. Thanks for the hard work you put in for these videos.
I’m so struck by how far your channel has come! This level of production is a long way from chats at your kitchen table and. working out in your back garden! Great to see this support for a truly wonderful channel. Well done!!
Im 53 and exercise regularly, but the running i did regularly as a young man has been missing from my routine for far too long.
You've inspired me to stop making excuses and start running again.
This is the first of your videos i've watched, but I'm now subscribed. Thank you.
Thank you for the reminder. I am currently getting back in shape (cycling + gym) but I always have good memories about my time running. I'll give it a try again. Once a week is definitely doable and this video is very motivating :)
I love how you always give an original, self-tested, and well-reasoned take on these subjects, even when it seems like there can't be anything new and useful to say or demonstrate. You're single-handedly creating one of the best, if not *the* best fitness channels on youtube. Please never stop. Cheers!
I've been putting off running lately as I was recovering from a hamstring injury, started a 12 week knee program so didn't want to over do it, and now the weather is just really cold. Your video's motivated me to commit to running once a week to start, even if the weather isn't great here. Thanks for another great vid.
I've enjoyed running all my life, and sometimes did what I wanted, not the popular belief people kept "correcting" me with. It's so gratifying to see you touch upon so many of these aspects in this video, including the benefits of minimal shoes. I'm working on reducing the sole and increasing my callouses for eventual barefoot running and training for my 1st marathon, simultaneously. I have never felt better - as an adult runner. There's no contest to my childhood running in the woods!
P.S. These videos are beginning to look like something one could watch on a major network. Excelsior!
my best running(it feels great!) is barefoot on my local beach, 3 miles up and down. Real easy always. I balance on the rocks, slabs and jump from one slab to another, more of a playground. I then finish with some strength and mobility moves. A great 12 minute clip, well put together. Thankyou.
I’ve been running about about three months. Have gradually worked my way up to running for 60 minutes every other day. It has literally changed my life. Those 3-4 hours each week are downright therapeutic. I wish I could do it every day but I’m still a big guy (around 240 lbs) and I’m not quite there yet, physically.
You are an inspiration to me, and I believe in you!
That's good to hear man!! I'm a bigger guy too around 230lbs and always thought running would be too exerting/strenuous given my size but I'm running regularly and loving it. Started with the couch to 5K about 4 months ago very optimistically and now I'm hooked. Glad to hear it's doing good for you not just physically but mentally too!!
The stop at 2:20 was such a cool shot! This video was shot and edited so well. Back to running starting today
i wonder the name of the song at the begining,sounded epic.
Brilliant presentation! Bone density, release of endorphins, maintaining core strength, mental acuity, etc.. the benefits are truly amazing for long term health. Run walk method while on trails has been my go to as I am getting older. Hit the straights at a solid pace while power hiking hills and technical sections has allowed me to avoid injury and promote longevity. Thank you for getting this info out to the masses.
I run during my work breaks and feel absolutely energized and focused after. It’s absolutely amazing what a mile run can do for your entire day and life.
Thank you for this informative video ❤
Your content is like a God send man. Simple, objective, well-produced content on health and fitness. You just got a follower for life!
Dude, your shots and editing continue to become more impressive! Love to see it.
I'm not big on running but you may have conviced me to go for a little run once a week, I can definitely find some time to fit that into my schedule.
I absolutely love going for long, fast walks though and I feel like that gives me a lot of the benefits you mentioned without feeling like I'm dying after 5 minutes.
You should also look at hiking/trails. Walking 20-30km a day onto unknown terrain with a 10kg bag on your bag for a week, sleep in somewhat cold weather and set up camp for me it's the peak of fonctional training. I like to believe that before sedentarity, that's what our ancestors did everyday. If you go with friends you will have a supperb bond with the people you will go with so you will find that community that most of us feel felt out of. And that's where you discover nature and yourself while sharpening your body and mind in a way that you cannot achieve at home or in a comfortable place. Anyway, great video, I hope you give hiking a shot.
I agree with you but tbh people today won't really have the time to walk that far. Let alone multiple times a week
@@nomaderic no, but like once or twice a year a long hike and then a simple just 2 days hike. Sleeping in a cold tent makes you appreciate home even more ahag
Yes, a few hard days and cold nights are the most refreshing vacation you can experience.
@@tudor5555 on a warm summers night? cool, winter? hell nooo
Thank you a ton for putting "once a week is enough" in the thumbnail !!
Ive ran VERY inconsistently for past 8 years, but a couple months ago I started to feel a kid-like freedom when I go on runs. 3-4k runs shot up to 10k runs and my stress levels have plummeted. Looking forward to starting 2024 with my first Half Marathon and finish the year with a full marathon.
From a filmmaking point of view this is by far your best video yet. I am really excited to see where the channel goes in the future and what it will look like!
Amazing video, thank you so much for the inspiration. I used to be a cross country runner in high school and have since transitioned to exclusively weightlifting. While I loved cross country I think it may have damaged my relationship to running since I never just ran slowly and for enjoyment. But hearing you talk about all the benefits of slow running makes me want to get back into it. I’ve injured my ankles 3 times badly while trail running and hearing about how barefoot shoes can help fix this issue made me so happy. That combined with running slower may be just what I need. Thank you!!
loved this, encouraging people to run and not over complicating it or making it seem unachievable
I started running a mile (for time) about twice a week after every workout 3 or 4 weeks ago, it's great! First time I did it it took me almost 10 minutes, now I'm down to 7. really nice to see that improvement
I've been running 10k once a week (well, almost every week) for the last 2 years, and taking my bike practically everywhere. The compound lifts have my priority, but just keep your cardio on point has definitely helped my performance in the gym. Thanks for the great content as always, has helped me a lot!
Absolutely. I find the older I get, the benefits of some running or just sessions where I mix walking, running and short sprinting are tangible. I aim for once or twice a week. It's not just the obvious cardio or leg work but I find my mind is sharper and I can access a meditative state in the long term. Some of my best ideas for work and lifestyle have come after periods of consistent running. Trail and hill running are the bomb. On rainy days, I'll stick to the shadow boxing and kettle bells.
I used to love to run.. I miss it. You have inspired me .. gonna start running again. In fact, I can’t wait now. Thank you!!! 🙏🏼
I’m 51 and have always liked to lift regularly. I recently noticed my resting heart rate and blood pressure creeping up slowly. I started running just 2 miles three times a week and only in a couple of months they’ve gone back down to what they were like 5-10 years ago. Plus I’m not out of breath when I do squats and deadlifts.
I'm not your best fan, I haven't watched all your videos, nor even all the ones I've saved for later yet, but I never want you to stop creating content because the amount of work you put into each one is incredibly appreciated. You're the kind of guy I'd like to be if I wasn't so undisciplined to do something about it. Also, good editing and work with the camera; and I'll try to get back to running.
This was beautifully shot and edited, makes me want to be in that countryside running on those trails! Thanks for such an informative video. I used to run multiple days a week, but have run less and less since a hip injury 8 years ago which to this day makes running painful at times despite my efforts to strengthen the muscles around my hip. This video motivates me to really try and get back out there consistently and do the work necessary to get rid of my hip pain.
Sprinting & Parkour through the city is one of my favourite things to do.
The flow of movements is the key beauty in being a traceur.
Man I love that these videos are outside in such gorgeous vistas
I began running during the running boom in my home country about a decade ago and I will never forget that high and the improvements it gave me. I never aimed to run a marathon, I just aimed at running for its own sake - it feels good, it feels natural. After more than a decade of running, I can't let a week pass without hitting the road. It helped me burn out my stress, square me away and clear my mind better than anything I have tried.
9:56 Fun Fact: Runners High is an evolutionary defense mechanism. It’s basically an emergency reserve tank. It’s your body going “oh… we’re still running ok so either something is gonna eat us or we really need to eat something so I guess we’ll keep going.”
I don't know if it's true or not but it made me laugh
Well we certainly are designed to adapt to all sorts of stimuli.
That explanation is good ! As a physio, I see people hijack this all the time, but what happens is an endorphins release which hides your mecanical pain, but it is still there so people who run extreme long distance really injure themselves because of this phenomenon.
People talk all the time about getting endorphins from exercising. I honestly do not know what they are talking about. All exercise does for me is exhaust me. I don't think every one's body releases endorphins at the same levels. I think some can get their body to release endorphins really easily, while others have to push their body to the brink of death in order to get just a tiny drop, our endorphin system must be broken or something.
I think that's why some of us become regular, enthusiastic runners, and other just park it on the couch and will use a car to go three blocks.
We are not all the same.
@@peterbelanger4094 true each individual is different and i just do it for health and I'd suggest you to try an exercise you'd enjoy (to find it you'll have to try different exercises but that in itself is fun too)
Switch up your style from day to day. Run constantly for 3 to 5km and the next day run for 1km and walk the same distance and than run again.
This works perfectly for me. Keeps me motivated to go out and increases my stamina enormously.
Love this advice for multiple reasons 😁
@@TheBioneer It reminds me of the way we used to run when we were kids.
Running changed my life when I was 12-13 years old. I was living in Nairobi, which is at a high altitude, and I started running almost everywhere I went. When we moved to London, I was unstoppable, and there were knock-on effects. In daily life I was grounded in a way I never had been before and very aware of my ability to calm myself with my breathing. Having moved roughly every two years of my childhood, I'd often felt out of place, but, for the first time, was almost entirely confident in the new situation, made friends quickly and became popular.
Unfortunately, I didn't keep up the running as a teenager and I started smoking (I've long since quit), but even then the confidence I had gained never really left me.
get back to it man
@@hatewillneverwin. I am! But thanks for the encouragement.
Armen, the altitude does wonders. Student done time in the great rift valley, up near Kijabe, and the breath control coming back from that was game-changing
Finally had a breakthrough with running when I learned about MAF/Zone 2 training. I always went out way too hard, was in pain or would get injured, then would stop. Now with low HR training I feel like I can run forever
Yeah, that was mind blowing to me when I found out that I was pushing too hard and needed to slow it way down. Running became more enjoyable overnight. They really need to stop telling people to “push” when exercising because some people will push to the point of injury and then just keep going.
Yup, I combine that with Galloway method...basically run for 1 to 6 minutes then walk no more then 30 seconds. Works great starting out because the walking helps you feel out your feet.
Can anyone here describe MAF/zone 2 training?
@WoomSlayer 180 - your age...Example 180-30 = 150bpm run with your heart rate between 140 - 150(even if you have to walk). In the above example I would run between 140-147 so I would have a cushion.
Yes. I now enjoy my runs and 50 to 60 minute runs, at my all day pace, are quite enjoyable.
I absolutely LOVE that I was introduced to you by JaxBlade.
You've by far become one of my favorite fitness channels on UA-cam in such a short amount of time.
The camera shots were amazing in this one too!
love the quick cuts from behind over the shoulder so we know the camera you are normally talking to is actually invisible and magical in nature. Tip top
A guy with serious knowledge clearly. Thanks for passing some of it on👍
From personal experience I can say that simply walking places (which might take twenty to forty minutes, though; distances you'd otherwise go by bicycle) can already do a lot for you.
Being without a bike for a couple of months significantly improved how my hips and legs felt after seven hours of walking around sorting and stacking parcels and everything else people send through the mail.
I actually like running, but I'm just too damn heavy, so it strains my knees and hips.
But after I saw your video on leg raises, I have been running on the spot for a while now, without any trouble, greatly improving my endurance and form. Seeing this, I think it's time to go on a nice, gentle run in the woods tomorrow.
You got this bro
It definitely shouldn't be hurting your knees and hips. I weigh over 240 pounds and when I run, the only thing that hurts are my quads and my calves. Try barefoot running
When I first started I had all sorts of knee, back, ankle, etc problems, and with 20:20 hindsight (which you might as well just borrow off me) I'd say that the way to start is to be really, really patient with the "progress" aspect. If possible try to forget the idea of "progress" entirely. The trick is to _keep_ running, rather than to hit goals, and the way to keep running is to not get injured. All you need to do is "show up for your run", and then keep things way gentler than ego is going to try and tell you is "good enough". And don't go running through little bits of pain if you're not in your 20's. One day, maybe, but to begin with, even the slightest little niggle is a signal to Stop Now. (Capitals, because that rapidly becomes the most difficult thing of all: bailing out/ keeping it gentle.)
Give your body lots of time to adapt. Three years is a nice rough guide. For at least three years, just be perfectly regular (make that your discipline), but be a fusspot about little hurts. They get big. If you just tough them out, they get bigger. Eventually they'll become tougher than you. Always take your run. If it's frosty outside, just make sure to get properly warmed up first. If it's Sahara hot, don't forget the water bottle, and maybe wear a long sleeve shirt and a hat. There's your opportunity to practice Virtue, as you run (for now): Be utterly dependable. Don't skip run day ever. Run at night if the day has insufficient hours. But don't practice the Virtue of pushing it. Not right away.
After your three years is up, you'll know what next steps to take, yourself. (You'll have messed up and gone and hurt yourself a few times in that time, because that's just how it works, so you know, yourself, what works and doesn't.)
And then with this gentle running approach, try never to forget these days. Never forget that "too little is plenty good enough". If you slip, don't worry, all you have to do is start all over again. Sounds daunting, but it's easy if you go easy on yourself. Do it this way, and in time you'll have the option of going full iron man if you like, or of including more walking. It's all the same in the end, in the things that matter the most.
Perhaps try a fartlek approach. Alternate between a brisk walk and a jog, gradually adding more length to the jogging sections and eventually adding some short ten-fifteen second sprints. You’d be surprised how quickly it starts to strip the weight off.
Its possible your running form is off, causing strain.
I just started running this year. I started in March running a half mile twice a week. Now, at the beginning of July, I can run 4.5 miles, and I run every other day. Incredible what can be achieved in 4 months! I can hardly imagine what my life will be like in a year!
I did long distance track and after that season I felt a drive to keep running. I feel great.
I absolutely love running it changed my life without a doubt. Started off small and built my way up to marathons then a 43 mile trail ultra. Recently started running in VivoBareFoot’s a couple of times a week. Minimal running shoes are a game changer for the building calves, better than any other calf exercise IMO.
Hi Adam, great vid, started walking with weighted rucksack as Mark Billingham suggest. Nice low intensity and can catch up with friends while walking in the park! Also many thanks for your book, helped me widen my scope on training modalities and what to prioritise in my situation. Keep up the good work!
Fantastic video, mate! I had backed off long runs since the beginning of this year and was focusing more on body weight and resistance training. I decided a few days ago that I miss my long-run zen time and got up before the sun to make that happen today. This video came up in my recommendations as I was getting ready to go out. Cheers from Texas!
i started running this April and i love it. i do it every lunch break as i work from home. Ive seen lots of benifits doing 3x 25 min runs a week.
Honestly, i think people dont run because of how bodybuilders are seen as the go to for fitness stuff by uninformed people which would lead them to only work put for size or strength. this makes them consider running and stuff like that to be just for losing weight. Like you say, running has alot more attributes than just being for weightloss. Great video dude!
That will soon change
I don't run because I don't like being out in public being looked at by other people, it makes me incredibly uncomfortable
@@soilthestillborn4949 it used to be the same for me, even still there are kids who will find it hilarious to shout things at me while im running. Treadmill is always an option, as boring as it is.
@@alansmith6310 yeah I use a treadmill, tho I find myself not running or walking on it much for the simple fact that it is boring, as well as it just being a piece of crap that shocks me then turns off and will also turn off randomly for no reason 😂
@@soilthestillborn4949 maybe try running with a friend, it might help to take your mind off things.
This really motivated me to start running. I was running and swimming till the age of 27 then I got into heavyweight lifting for over 15 years. I want to start again
This is such a well made breakdown! Thank you 😊
This channel should be way over 1million subscribers. Always very detailed
I always more of a sprinter, but I imagine that alternating between hit and long distance would be the best of both worlds. Explosive power, and great cardio! Excellent video! As always, the work you're doing is very much appreciated, so thank you!
I do exactly this. I run about 2 miles as a warm up. Then do about 10 sprint intervals. Once a week is great. A few weight lifting sessions per week. Been doing this for 6 years.
Another banger! 👍🏾
I’m glad I watched this, reminds me I need to get back to my once per week running schedule. That is till I’m 100% and can run several times a week again 💪🏾
Every sunday night after the gym and a long week. I took your advice and starting running just once a week. Never felt fresher on a monday morning
I can’t preface enough how much running has changed my life in middle school I was a pretty out of shape kid who had trouble fitting into some of his clothes but when I started doing cross country in 8th grade that’s when things really changed I’m going into my last year of cross country it’s seinor year and I really couldn’t thank running enough for what it’s done for me, and I’m planning for my first tattoo to be of the track shoes with wings to really show my appreciation
Your editing is getting better and better what a sick opening shot of you on the hill
why is the word "sick" making you feel good/validated?.. Go talk to a shrink. Peace:)
just looked at your profile and i have to add one word: NOW.
I’ve always struggled to get into running. Part of it is that I try to go too hard in the start, and don’t enjoy it.
Recently I’ve been exercising, weight lifting, stretching and running more regularly, with a focus on this slower style of running. And I have found it more calming, enjoyable, and beneficial.
Great video, quickly becoming one of my favorite channels
After realizing I was becoming absurdly overweight and out of condition (I’m 56 yo.) I started running in late May of this year. At first, just walking the length of distance I wanted to get to (a mile) and jogging as i could. Each month I increased the distance I would run and the distance. By the third month i ran / jogged 3 miles. Now in my fourth month, i am finally able to run a mile without stopping. Like you’ve said in the video, I’ve also increased my core strength, and have reduced my waist size by two belt pegs. I’ve noticed that my posture has changed, and my leg and back pain has lessened. I run every other day and give my legs, hips, ankles, time to rest. I’ve enjoyed this video and plan on starting a varied routine in paths as you have suggested. Thanks for a great video!