This is the REAL key to INJURY FREE Running!
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- Опубліковано 4 чер 2024
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00:00 Intro
00:45 The Running Injury Pyramid
01:30 Don't focus on these things
04:32 Load Management
07:50 Strength Training
09:05 Sleep Food And Recovery - Спорт
The sleep bit was a real game changer for me. It's wild how much of a difference it made for my training.
hm sleep before and after ?
I am happy to say that I didn't have any injuries so far. I ran 360km last year which isn't that much, but starting running while weighing 120kg was no easy feat either.
Nice!
You can walk 4000km a day and feel amazing, but not with jogging
Did you do some strength and conditioning exercises ?
I do short warm up my shoulders and spine rotation before I run because my shoulder hurts after running sometimes. I am no stranger to hiking tho.
Running is different from jogging
Now, the most important technique to learn would be : how can you sleep 8+ hours 😅.
Even if I'm really tired, go to bed early, don't set an alarm, etc... I still end up waking up 6 or 7 hours later. Sometimes fully rested but more often not
Me too, think we just dont need so much sleep.
Because that's what you've conditioned yourself to do, it'll take some time to undo it. I used to get like 6 hours tops cause that was just how my day went and thought well I guess that's all I need. But then after covid and work from home changed around a ton of how I did things, now I can easily get 8 to 9 or longer if I don't set my alarm. Went to bed a bit later, slept longer, messed up my sleep schedule a bunch in the progress, but then when it settled back down I could sleep way longer. Your mind loves consistency if you always wake up around the same time, go to bed the same time it'll be very hard to change that without breaking up the schedule a bit.
I also suffer from this right now. It has a very negative effect on my life
You need Load management for sleep lol, already failing the bottom xD can't go from AVG 6 h sleep and think you gonna go back to 8 h from a month to another or over night just because you have a race next week.
See a sleep therapist, I saw one for 6 weeks. Massive improvements in my sleep, would recommend
Coming from a weightlifting background into running I had to deal with the fact that I weighed more than must other runners and that made me more prone to some injuries. Dealing with plantar fasciitis while building a base was annoying but I was able to lower my intensity and keep running instead of completely stopping running(which is most of the advice I got). I made sure to pay close attention to my body to make sure I wasn't making my injuries worse and did exercises to strengthen the muscles around my foot. Now I'm pain free and easily running 40 miles per week. Thanks for your videos, they have given me a lot of knowledge to help manage my injuries and prevent any new ones from showing up!
Im a bigger boy also. It’s tough.
Can you tell me what steps you have taken to treat your plantar fasciitis?
Yea what’d you do, I’m in the same boat!
I’m big myself, 6’3 270 pounds but it’s all about how your feet is hitting the ground and make sure you have the right shoes and make sure you get some custom insoles and it’s a game changer.
I think cross training also has a place along with strength training. Mountain biking is a great way to build strength with low impact while still improving vo2/threshold. I use it as cross training for my trail running. + it's really fun.
I truly admire your videos for their relatability. When I watch them, everything just clicks into place. Recently, I injured myself, and in hindsight, I realize I should have been more mindful of effective load management. Despite that sneaky feeling telling me otherwise, I pushed through during my last run, and now not running for a week. Your content and advice have been invaluable. Thank you!
Helt nydeli å se dine videoer! Din edruelighet ift å problematisere fysisk aktivitet vitner om en kunnskap og forståelse som eg har til gode å se hos andre formidlere, også innenfor fysioterapien som eg tilhører selv, takk! :D
As always some great running tips.
Thankfully we've moved away from static stretching, run as hard as you can, and "no pain, no gain" mentality of old.
Thanks, yeah for sure!
Doing some resistance training with full range of motion does alot more for the body than stretching.
Excelentes consejos, ❤muchas gracias Goran!!😊
Strength training has helped me so much!
Thank you for your work! Really helpful!
I became a dad 2 months ago, I keep hearing “sleeping is important” trust me, I believe you but when a baby is waking you up 2-4 times per night the amount of sleep needed to feel rested feels different. I’m still going out to run, my wife is very supportive of my journey. I loved the video friend!
yea its common knowledge that the 1st thing you sacrifice as a dad or mom is 2 years of sleep 😅
Sleep is important, but interestingly MODERATE exercise actually makes up for some of what you lost from sleep deprivation, according to multiple studies cited by Hubeeman and Peter Atia. I can definitely attest that the best thing for me after a bad night of insomnia is a decent half hour jog. However, given the increased risk of injury and sickness during your infant induced sleep deprivation stage, I would caution against pushing yourself TOO hard. Keep it moderate and consistent.
I have a marathon in 4 days and i got achilles tendonitis during marathon buildup, it couldnt have come at worse time. Slowly treating it right now and still consider running the race but i dont think you realize how much this video helped me mentally in a place where im at right now. Not to even mention I had to find out on my own that stretching leads to even more problems, especially in the early stages of tendon injuries and actually strengthening muscles and tendons is the way to go. Thank you so much for the video.
Great video, thank you
Hi, I am Italian , I thank you because with your video about knees you saved my life.❤❤
Thanks makes me very happy to hear 😊
completely agree. I started running a year ago and a good friend recommended I start gently and increase the load by 10%. I listened to him and ran up to 30 km without any injuries and I am very tall and heavy. I also sleep and recover a lot even my mind wants to run too much
This matches my experiences pretty accurately.. I've had three running-type injuries, one due to low strength, one due to acute fatigue built up over the course of a day, and one due to cutting my rest days down too rapidly. But they all end up being the same issue: doing things when the body lacks the strength to maintain safe and functional form. Whether because of a lack of preparation, or overexertion within a single session, or a lack of recovery between sessions, the injuries all happened because I tried to do more than my ankles/knee were able to handle safely. Bringing it back to the Pyramid, this means roughly 75% of staying healthy consists of knowing your limits and staying well below them.
Really good video!
In my opinion the most important thing is aiming for perfect technique. So many runners I see are moving stiff and awkward. Combining this with to much load and orthopedic disaster is pre programmed. Good form and coordination are the heart of every sport. Technique Drills are the way to go for success. Check out the running drills of Chari Hawkins on UA-cam and you will see what perfect running technique looks like and how to train for it 😎👍
Great vid as always. I have definitely learned a lot from your experience. Can you link the papers you mentioned in this video please?
As a runner and physio from Poland I agree 100% good job educating people. 👏🏽🤙🏽
Thanks glad yo hear 😊
good stuff! thanks for the video
Thanks for watching! 😊
Hey, love your videos❤
Can you maybe link the papers that you cite in the description? Would be super interesting to be able to have a look into them!
Great Video! Excellent info, I'm 49 and been running for probably 25 years somewhat consistently and it took me nearly 20 years to figure out that overtraining was dooming me to failure. Now at my age I'm extremely patient and slow in my progressions and haven't had an injury since(5+ years). I think I do feel better though when I do a few minute cool down and a little stretching after my running. If I just plop down on my couch after a run I tend to feel a bit more tight and sore in that evening and into the next day.
Thank you this video, this is something most people don't want to address in this manner of what works and is important and what isn't so much. For posting the scientific study with the strength training portion vs just it's word of mouth. We need more of this with backed up proven proof documented vs just oh yeah do this and let me know in 4 weeks if it helps.
Regarding flexibility, if anyone is experiencing reoccurring pain points, I would recommend going to a running focused physiotherapist. I had continuous lower back pain. The physio analyzed my running technique, gave me pointers in form and a simple stretching routine tailored to my body. Following their advise, and slow load management, I’m currently sitting around 50km/week pain free.
Finally subscribed don’t know why I waited so long
I personally did all of this correctly and was still suffering from shin splints for years. It was only when I fixed my running technique that the problem went away. You should add that to the pyramid too. Also most videos on youtube have wrong running technique tips. I personally followed fredrik zillen for advice. Hope this helps someone.
Agree. Correct form is farm more important than strength training. Correct running form has a lot of studies to back it up, strength training does not.
I like this overview. It is very important 👍 Is there not „Running Form“ missing here?
I agree . Coros is awesome
Excellent as allways!
Thanks 😊
Thanks, great video! You mentioned taping to prevent ankle injuries.. I have a severe overpronation which is not ideal for running (achilles tendinitis etc.).. Do you think it might be a good idea to tape ankles before running to prevent injuries?
Great video again, Göran! Would you please make a video about your Morton’s neuroma?
Since I started using foam rollers (2 difrent stifnes) plus easy excercises at home I'm injured free, I highly recommend it! Of course eating and sleeping + Load managmanet is also very important! I'm running c.a. 1500 - 2000 km per year. Great video btw!
Fantastic channel Gøran. This video was especially relevant for me now. If you have some experience with it - I would love to hear more of your perspective on orthopedic insoles, speciality shoes or regular running shoes with pronation support (for people with flat feet). Are there any scientific evidence they actually work, or would it for most people be sufficient to focus on the elements you mention in this video...
As someone who is about to transition from being injured back into (hopefully 🤞) being back into training, I found a lot of this video helpful! Thanks Goran! Keep up the good work!
(Also what is the music you used in this video?)
I’ve watched like five running videos,the first ten seconds of hearing your voice made me want to run!Thanks coach
Haha is that a smalm insult?
@@BidchAssnikka-lu5lvnot at all I ran 9miles that morning,was my second attempt at it!…smalm?
@@3757590 wait ur first ever run was 9miles?
Great video, load management is probably my biggest weakness as well. Thanks for reminding me to pay more attention to it :)
What do you think about running form, in terms of injury prevention? Do you think its a good idea to go to a running coach for an analysis?
Strength training has become really popular with the “lift heavy and run” hybrid athlete stuff. Ended up with a back injury and now I focus on lighter weight higher rep stuff.
I'm dealing with hamstring tendinopathy at the moment and had foot and calf issues a year ago. I can definitely say that load management and a lack of strength training have been issues for me. I'm trying to fix that now and cross training to try to maintain fitness. A bit more sleep could probably help, too 😂.
A most excellent video 👍🏻💪🏻😎
Great video again Goran. Common sense prevails and every runner should know that there is someone out there just waiting to take your money because they will tell you that there product or service will help your running. Contrary to all of the marketing, what I have learnt over 6 decades is good, sleep, a balanced diet (without supplements) and realistic weekly mileage will make insure you don't get injured.
King cojones back with another banger upload
Intressant och viktigt. Personligen så skulle jag göra ett venndiagram med orden "träningsbelastning", "sömn och återhämtning (inkl föda)" och "flexibilitet och styrka". Har en annan klocka som jag tycker är helt fantastisk i att visa mig belastning och återhämtning. Verkligen ett hjälpmedel. HRV är speciellt nyttigt för att kortsiktigt anpassa träningsbelastning och återhämtning.
Mvh, Mats - löpare sedan 1988
You're right. I started a 10k Training and forgot about strengh Training and for a week I had foot pain at the end of every run. It's getting better now after working out and Yoga. 😀
What do you think about using a foam roller?
For me it has been very important to stretch after every run to prevent all sorts of pain in my legs. My situation is that I went from barely exercising to running regularly, and my flexibility was really poor. I recently tried not stretching after some runs, about 8 months after I started running, and it still caused me issues.
I love instructional videos that use the word "evidence" 👍
I’m surprised to see that you did not have running technique in the pyramid. I have in the past had quite a few injuries from over striding, One day I got a coach that focused on that and all the injuries slowly dissipated, I strongly agree to managing the workload, and I would say consistency in training plays a big role as well. Thank you for your great videos they are very helpful.
I manage to get by on less than 8 hours and remain injury free. Load management helps with this ! 😊
How long did you take to recover from your injured foot? My tibialis posterior tendon on the left foot has been aching, so I'm not running at the moment
Very stoical I like it.
Suffered with stress fractures metatarsals for a while, thanks for the video, any tips on specific shoes/brands ?
fix you diet // get in the gym // and dont progress your volume quickly
I fully agree, flexibility does not contribute to injury prevention. There are lots of other benefits but You should do it only after a run. If you really want to warm up it should be mobile not static exercises. I’m running everyday so keeping pace low first kilometres should do the warmup for you. It all comes down to load diet and sleep.
Goran, I have a quad pain that wont go away for 6 months! Ive tried running, not running (its fine as long as I’m not running, but as soon as I try again it hurts AFTER the run).
Physiotherapist did an Ultrasound and thinks its a hematoma and suggests massage to break the hematoma and lymphic drainage to get rid of the debree.
My question is, why this happened in the first place and hou to make sure it won’t happen again? Also, do you agree with recommended therapy and can I continue running while doing it?
good video
I had 2 injuries within the first 3 years of running. One after 4 months, and one after 9 months. Haven’t had one in around a year now!
I've been struggeling with IT band syndrom for the last 4 years and just recently I started focusing on strength training and load management. Not sure if it will help me stay injury free from now on but hoping for the best. Thanks for the video supporting us clueless NPCs haha
From my own experience, injuries are mostly self inflicted. Often, my injuries occur when I’m feeling really good, because I end up doing more than I can recover from
Load management is sure important. Wonder how this devise is different from stryd pod.
just got my feet and body checked out seems like my foot and ankles are all to weak any tips and exercises
Very good video. Nice to see that someone is pointing out that there are to much «snake oil-products» out there, and too many You Tubers recommend them
Thanks!
What microphone do you use while running?
Im also one of the guys on the sleep battle, earing in ok no probs on that im healthy, but my bed time procrastination is hard, i avg 6 h for years i try to set alerms abd things but its like life dont let me be in bed at that time and i dont have control over it, dont have kids
Can you link relevant studies/data backing your claims? Thanks for the video!
I'm just got injured. My gastrocnomy Idk whats the name call. Its between the back of my knee and calve
It hurts
Sir any tip for it band syndrome
What a surprise! The top three have never crossed my mind. Where does the data come from?
I love running, but one thing I really struggle with is a sore knee. The reason is probably many years of football in my younger years. Incredibly frustrating, especially considering that it is often what prevents me from running more and longer.
I had same problem, big fan of knees over toes guy. I did sled, backwards treadmill, lunges and heel elevated squats for a few months and I don't get knee pain running any more.
I had both knee and hip problems in my 20s before I took lessons in good running technique. Knee problems come easily if feet lands before body and on the heel. Increasing cadence and shortening step is key.
I need to use the word "quackery" more in my day to day.
Another great video Göran!
Haha yeah it’s a great word 😅 thanks and thanks for watching!
You are missing a major part and that's technique and ankle strength would be very important in my opinion.
I'm really suprised you did not mentionend running posture and form!
That's genetics, thas how naturally you run, everyone is different don't need to change anything if no pain
@@welcometomathy6944 I disagree. My "natural form" made me suffer multiple injuries in my hips and knees. I changed it to a more traditional form (run tall, look straight, engage the core) now I am running more efficiently and no hip and knee pain.
@@welcometomathy6944 "if no pain". Nice
i apreciate for the video but if you cite a study, you should link it somewhere.
9:08 as a dane i assume this means that alcohol is very important. Or am I wrong?
Did I see Oslo there for a second?
Thanks for a very informative and useful video as always👍🏻 Was suprised to not see that warming-up before a run was part of the pyramide, but maybe there are no scientific studies that support this that this helps to prevent injuries??
I think Göran considers it such a basic thing that it's not on this list. It would fall into "load management". That is just a big pandora's box of things to consider.
Heavy resistance training is one of the number one ways you can prevent injury. Too many runners. Think you get better at running by just running, but that's just not the case. You have to slowly build your body to become more durable through running more volume, and resistance training to build more muscle to support your running.
Coros all the way
🏅😁
For me running sometimes with barefoot shoes also helps to stay injury free at age 66
More flexible helps up to a point. Regular person can be so stiff that that alone prevents from running fast. You dont need ballerina or gymnast levels. Stretching for sure helps to achieve enough flexibility for running.
Watching this while injured :) I thought I try an orthotic insole to lower my knee pain with specific shoes and after the 3rd run i seem to have pinched a nerve in my hip. So my advice: Be careful with adding things into your shoes that can affect you biomechanics...
Yes it will also cause you back pain since you are transferring bad form up the leg and through the knee to the back. Go barefoot, read "Older Yet Faster" and fix the form and you'll be injury free for life!
Just started running again, didn't overload, but right calf is paining now😢 what should I eat now?😂😂
What about shoes? Where would you put them in the pyramid?
Single leg alternating hops in sessions of 2.5minutes every day as often as possible. I have tested this myself for over one year now. To be honest, I started without injuries and have not had any in years. POSE-method of running: works wonders too. Do not: work at the office without regular exercise breaks. (Sounds obvious, doesn’t it?)
This is kinda funny. I am sure your method isn't harmful and probably helps a bit. But it is literally an anecdote without any effect to show for (no improvement). This advice is kidna what Göran is going against in this video and in the viral advice commentary video.
@@jonnenne7:57 and 8:44 …. I consider single-leg alternating hops dynamic strength-training. It makes huge difference in conditioning the relevent muscles and tendons used by running and improving technique. 85% less injuries, sounds pretty significant to me at least.
@@nickvledder You can consider it anything you like but that isn't what the study did. You referring to the 85% improvement while having completely different methods is yet another leap in your logic. The study had 1 leg squat, forward lunges, side steps with rubber band, supine abduction with rubber band, side plank and diagonal lifts and foot supination with elastic band. This took on average 19 mins to perform. It also included foam rolling of legs which took 11 minutes to perform on average.
On top of this, there is still the issue that you haven't seen any improvement by your own accord. So currently you are basing your advice on nothing. I am not saying there is no way for it to be useful, I am saying there is nothing to support your claim, not even any anecdotal evidence as you yourself said.
Well, feel free to use any logic you want. I am just sharing my own experience which at least not contradicts aforementioned study.
@@jonnenne Helps a bit? You interpret it anything you like, but single-leg hops in alternating fashion (10 left foot, 10 right foot) seem the new craze.
Is training to become hyper-flexible detrimental to running?
Probably not.
Based on what I read, yes. But do your own research!
@@ihadnoideathatgoogleallowe6551Its not really possible for most people. No time or resources to match uni level studies.
As far as I know, it just makes you less efficient. But check out some of Göran's video about stretching.
Don't think that it's detrimental but there is no reason for being flexible at running naturally, otherwise running would make you flexible, it's like being muscular, not useful that way. What we "think" is bad is that you may get hurt because I have more range of motion that might be bad under load while running, over tear stuff from moving too much when it shouldn't.
i think this guy is mouth breather
My problem is not that i get injured but that i get sick a lot.
That's genetics don't focus on it 😅 check with your doctors if it's allergies or something. I look around my life what shock on temperatures and humidities you have around you like between outside and inside, maybe open more windows at home, dust off more, change sheets more often, shower colder and faster, use jacket, gloves, scarf, dont walk barefoot on cold floor use warmer socks run with less clothes being more aware of that helps me a lot. Kinda load management on that too, going form all day 25 degrees at home to 7 outside of I get sick
Your diet is letting you down. I used to get very sick every winter. Not a sniffle in over ten years switching to an animal based diet.
If I can give you a tip. Before shooting, review the text and replace "things" by more precise words. It makes the text more informative and concise.
predicting the pyramid's base before watching. Training load/stress management, too high body weight, general weakness/atrophy.
don't run
Running is a shlrt time flight mechanism to be used in special events like danger, fear and other emotional loaded situations. There are actually only two ways for humans to move: sprinting and walking. If you jog you fuse the worst of both worlds. Thats why many people get hurt, because it is a stupid way of training.
Wow all running influencers are sponsored by Coros, kinda
At least Göran is open and honest about it
Doesn't matter too much in the end which vendor is spitting out the results. If the numbers are reliable. Get a chest strap and for some brands: use a 3th party platform to managed that data abiyt the load....
it's so fucking annoying, I just want to run and improve but every single time I come out of it with some new pain that forces me to stop for weeks and start from square 1 again. All these tips feel incredibly useless